How to Overcome Food Dependency

 

The results of certain foods on the mind make it hard for some individuals to avoid them.

Food dependency runs similarly to various other dependencies, which explains why some individuals can't control themselves about certain foods — regardless of how hard they try.

Despite not wishing to, they may repetitively find themselves consuming large quantities of undesirable foods — knowing that doing so may cause harm.

This article checks out food dependency and provides tips to overcome it.

What is food dependency?

Food dependency is a dependency to processed food and comparable to medicine dependency.

It is a reasonably new — and questionable — describe, and top quality statistics on its frequency are doing not have (1Trusted Resource).

Food dependency resembles several various other conditions, consisting of binge consuming problem, bulimia, uncontrollable over-eating, and various other feeding and consuming conditions.

SUMMARY

Food dependency is a very questionable principle, however most studies recommend it exists. It works similarly to medicine dependency.

Results on the mind

Food dependency involves the same locations of the mind as medicine dependency. Also, the same neurotransmitters are involved, and many of the signs and symptoms are the same (2Trusted Resource).

Refined processed food have an effective effect on the reward centers of the mind. These results are triggered by mind neurotransmitters such as dopamine (3).

One of the most troublesome foods consist of typical processed food sweet, sweet soft drink, and high fat deep-fried foods.

Food dependency isn't triggered by an absence of determination but thought to be triggered by a dopamine indicate that affects the biochemistry of the mind (4Trusted Resource).

SUMMARY

Food dependency is believed to involve the same neurotransmitters and locations of the mind as medicine dependency.

8 signs and symptoms of food dependency

There's no blood test to detect food dependency. As with various other dependencies, it is based upon behavior signs and symptoms.

Here are 8 common signs and symptoms:

regular yearnings for sure foods, despite feeling complete and having actually simply finished a nourishing dish

beginning to consume a yearned for food and often consuming a lot greater than intended

consuming a yearned for food and sometimes consuming to the point of feeling exceedingly packed

often feeling guilty after consuming particular foods — yet consuming them again not long after

sometimes production justifications about why replying to a food yearning is a great idea

repetitively — but unsuccessfully — attempting to quit consuming certain foods, or setting rules for when consuming them is enabled, such as at rip off dishes or on certain days

often concealing the consumption of undesirable foods from others

feeling not able to control the consumption of undesirable foods — despite knowing that they cause physical harm or weight gain

If greater than 4 to 5 of the signs and symptoms on this list use, it could suggest there is a much deeper issue. If 6 or more use, after that it is most likely a food dependency.

SUMMARY

The main signs and symptoms of food dependency consist of yearning and binging on undesirable foods without being starving and a failure to stand up to need to consume these foods.

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It is a significant problem

However the describe dependency is often tossed about gently, having actually a real dependency is a significant problem that typically requires therapy to overcome.

The signs and symptoms and mind associated with food dependency resemble those of substance abuse. It is simply a various material, and the social repercussions may be much less extreme.

Food dependency can cause physical harm and lead to persistent health and wellness problems such as excessive weight and kind 2 diabetes (5Trusted Resource).

On top of that, it may adversely impact a person's self-worth and self-image, production them miserable with their body.

As with various other dependencies, food dependency may take a psychological toll and increase a person's risk of early fatality.

SUMMARY

Food dependency increases the risk of excessive weight and kind 2 diabetes. Excessive weight may also affect a person's self-worth.

How to know whether avoiding processed food deserves the sacrifice

Totally avoiding processed food may appear difficult. They're everywhere and a huge part of modern society.

However, sometimes, totally abstaining from certain trigger foods can become necessary.

Once the firm choice to never ever consume these foods again is made, avoiding them may become easier, as the need to validate consuming — or otherwise consuming — them is removed. Yearnings may also vanish or decrease significantly.

Consider writing a listing of advantages and disadvantages to analyze the choice.

Pros. These may consist of reducing weight, living much longer, having actually more power, and feeling better daily.

Disadvantages. These may consist of not having the ability to consume gelato with family, no cookies throughout the holiday, and needing to describe food choices.

Write everything down — regardless of how strange or vain it may appear. After that contrast both lists and ask if it is well worth it.

If the answer is an unquestionable "yes," be guaranteed that it is the right choice.

Also, bear in mind that many of the social problems that may show up in the con list can often easily be addressed.

SUMMARY

To overcome food dependency, an individual should be certain that getting rid of certain foods is the right point to do. If there is unpredictability, writing down the advantages and disadvantages may help decide.

First action in getting rid of food dependency

A couple of points can help plan for quiting processed food and make the change easier:

Trigger foods. Jot down a listing of the foods that cause yearnings and/or binges. These are the trigger foods to avoid totally.

Fast food places. Make a listing of fast food places that offer healthy and balanced foods and keep in mind their healthy and balanced options. This may prevent a relapse when starving and not in the state of mind to cook.

What to consume. Think of what foods to consume — ideally healthy and balanced foods that resemble and currently consumed regularly.

Advantages and disadvantages. Consider production several duplicates of the pro-and-con list. Maintain a duplicate in the cooking area, handwear cover area, and bag or pocketbook.

In addition, do not take place a diet. Put weight-loss on hold for at the very least 1-3 months.

Getting rid of food dependency is challenging enough. Including cravings and limitations to the blend is most likely making points harder.

After taking these primary actions, set a day in the future — such as the coming weekend break — where point forward the addicting trigger foods will not be touched again.

SUMMARY

To overcome food dependency, it is important to plan. Make a listing of trigger foods and know what is mosting likely to be consumed rather.

Consider looking for help

Most individuals with dependency attempt to quit several times before they succeed over time.

While it is feasible to overcome dependency without help — also if it takes several attempts — it can often be beneficial to look for help.

Many health and wellness experts and support teams can aid in getting rid of your dependency.

Finding a psychologist or psychiatrist that has experience in managing food dependency can provide one-on-one support, but there are several free team options available as well.

These consist of 12-step programs such as Overeaters Confidential (OA), GreySheeters Confidential (GSA), Food Addicts Confidential (FAA), and Food Addicts in Recuperation Confidential (FA).

These teams satisfy regularly — some also via video clip chat — and can offer the support should overcome dependency.

SUMMARY

Consider looking for help for food dependency. Try support teams such as Overeaters Confidential or book a visit with a psychologist or psychiatrist that concentrates on food dependency.

The profits

Food dependency is a problem that seldom resolves by itself. Unless a conscious choice to deal with it's made, chances are it will intensify in time.

The primary steps to getting rid of the dependency consist of listing the advantages and disadvantages of quitting trigger foods, finding healthy and balanced food choices, and setting a fixed day to beginning the trip towards health and wellness.

Consider looking for help from a wellness professional or free support team. Constantly keep in mind that you are not the only one.

Editor's keep in mind: This item was initially reported on July 30, 2017. Its existing magazine day reflects an upgrade, that includes a clinical review by Timothy J. 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pore21999 pore22000 pore22001 pore22002 pore22003 pore22004 pore22005 pore22006 pore22007 pore22008 pore22009 pore22010 pore22011 pore22012 pore22013 pore22014 pore22015 pore22016 pore22017 pore22018 pore22019 pore22020 pore22021 pore22022 pore22023 pore22024 pore22025 pore22026 pore22027 pore22028 pore22029 pore22030 pore22031 pore22032 pore22033 pore22034 pore22035 pore22036 pore22037 pore22038 pore22039 pore22040 pore22041 pore22042 pore22043 pore22044 pore22045 pore22046 pore22047 pore22048 pore22049 pore22050 pore22051 pore22052 pore22053 pore22054 pore22055 pore22056 pore22057 pore22058 pore22059 pore22060 pore22061 pore22062 pore22063 pore22064 pore22065 pore22066 pore22067 pore22068 pore22069 pore22070 pore22071 pore22072 pore22073 pore22074 pore22075 pore22076 pore22077 pore22078 pore22079 pore22080 pore22081 pore22082 pore22083 pore22084 pore22085 pore22086 pore22087 pore22088 pore22089 pore22090 pore22091 pore22092 pore22093 pore22094 pore22095 pore22096 pore22097 pore22098 pore22099 pore22100 pore22101 pore22102 pore22103 pore22104 pore22105 pore22106 pore22107 pore22108 pore22109 pore22110 pore22111 pore22112 pore22113 pore22114 pore22115 pore22116 pore22117 pore22118 pore22119 pore22120 pore22121 pore22122 pore22123 pore22124 pore22125 pore22126 pore22127 pore22128 pore22129 pore22130 pore22131 pore22132 pore22133 pore22134 pore22135 pore22136 pore22137 pore22138 pore22139 pore22140 pore22141 pore22142 pore22143 pore22144 pore22145 pore22146 pore22147 pore22148 pore22149 pore22150 pore22151 pore22152 pore22153 pore22154 pore22155 pore22156 pore22157 pore22158 pore22159 pore22160 pore22161 pore22162 pore22163 pore22164 pore22165 pore22166 pore22167 pore22168 pore22169 pore22170 pore22171 pore22172 pore22173 pore22174 pore22175 pore22176 pore22177 pore22178 pore22179 pore22180 pore22181 pore22182 pore22183 pore22184 pore22185 pore22186 pore22187 pore22188 pore22189 pore22190 pore22191 pore22192 pore22193 pore22194 pore22195 pore22196 pore22197 pore22198 pore22199 pore22200 pore22201 pore22202 pore22203 pore22204 pore22205 pore22206 pore22207 pore22208 pore22209 pore22210 pore22211 pore22212 pore22213 pore22214 pore22215 pore22216 pore22217 pore22218 pore22219 pore22220 pore22221 pore22222 pore22223 pore22224 pore22225 pore22226 pore22227 pore22228 pore22229 pore22230 pore22231 pore22232 pore22233 pore22234 pore22235 pore22236 pore22237 pore22238 pore22239 pore22240 pore22241 pore22242 pore22243 pore22244 pore22245 pore22246 pore22247 pore22248 pore22249 pore22250 pore22251 pore22252 pore22253 pore22254 pore22255 pore22256 pore22257 pore22258 pore22259 pore22260 pore22261 pore22262 pore22263 pore22264 pore22265 pore22266 pore22267 pore22268 pore22269 pore22270 pore22271 pore22272 pore22273 pore22274 pore22275 pore22276 pore22277 pore22278 pore22279 pore22280 pore22281 pore22282 pore22283 pore22284 pore22285 pore22286 pore22287 pore22288 pore22289 pore22290 pore22291 pore22292 pore22293 pore22294 pore22295 pore22296 pore22297 pore22298 pore22299 pore22300 pore22301 pore22302 pore22303 pore22304 pore22305 pore22306 pore22307 pore22308 pore22309 pore22310 pore22311 pore22312 pore22313 pore22314 pore22315 pore22316 pore22317 pore22318 pore22319 pore22320 pore22321 pore22322 pore22323 pore22324 pore22325 pore22326 pore22327 pore22328 pore22329 pore22330 pore22331 pore22332 pore22333 pore22334 pore22335 pore22336 pore22337 pore22338 pore22339 pore22340 pore22341 pore22342 pore22343 pore22344 pore22345 pore22346 pore22347 pore22348 pore22349 pore22350 pore22351 pore22352 pore22353 pore22354 pore22355 pore22356 pore22357 pore22358 pore22359 pore22360 pore22361 pore22362 pore22363 pore22364 pore22365 pore22366 pore22367 pore22368 pore22369 pore22370 pore22371 pore22372 pore22373 pore22374 pore22375 pore22376 pore22377 pore22378 pore22379 pore22380 pore22381 pore22382 pore22383 pore22384 pore22385 pore22386 pore22387 pore22388 pore22389 pore22390 pore22391 pore22392 pore22393 pore22394 pore22395 pore22396 pore22397 pore22398 pore22399 pore22400 pore22401 pore22402 pore22403 pore22404 pore22405 pore22406 pore22407 pore22408 pore22409 pore22410 pore22411 pore22412 pore22413 pore22414 pore22415 pore22416 pore22417 pore22418 pore22419 pore22420 pore22421 pore22422 pore22423 pore22424 pore22425 pore22426 pore22427 pore22428 pore22429 pore22430 pore22431 pore22432 pore22433 pore22434 pore22435 pore22436 pore22437 pore22438 pore22439 pore22440 pore22441 pore22442 pore22443 pore22444 pore22445 pore22446 pore22447 pore22448 pore22449 pore22450 pore22451 pore22452 pore22453 pore22454 pore22455 pore22456 pore22457 pore22458 pore22459 pore22460 pore22461 pore22462 pore22463 pore22464 pore22465 pore22466 pore22467 pore22468 pore22469 pore22470 pore22471 pore22472 pore22473 pore22474 pore22475 pore22476 pore22477 pore22478 pore22479 pore22480 pore22481 pore22482 pore22483 pore22484 pore22485 pore22486 pore22487 pore22488 pore22489 pore22490 pore22491 pore22492 pore22493 pore22494 pore22495 pore22496 pore22497 pore22498 pore22499 pore22500 pore22501 pore22502 pore22503 pore22504 pore22505 pore22506 pore22507 pore22508 pore22509 pore22510 pore22511 pore22512 pore22513 pore22514 pore22515 pore22516 pore22517 pore22518 pore22519 pore22520 pore22521 pore22522 pore22523 pore22524 pore22525 pore22526 pore22527 pore22528 pore22529 pore22530 pore22531 pore22532 pore22533 pore22534 pore22535 pore22536 pore22537 pore22538 pore22539 pore22540 pore22541 pore22542 pore22543 pore22544 pore22545 pore22546 pore22547 pore22548 pore22549 pore22550 pore22551 pore22552 pore22553 pore22554 pore22555 pore22556 pore22557 pore22558 pore22559 pore22560 pore22561 pore22562 pore22563 pore22564 pore22565 pore22566 pore22567 pore22568 pore22569 pore22570 pore22571 pore22572 pore22573 pore22574 pore22575 pore22576 pore22577 pore22578 pore22579 pore22580 pore22581 pore22582 pore22583 pore22584 pore22585 pore22586 pore22587 pore22588 pore22589 pore22590 pore22591 pore22592 pore22593 pore22594 pore22595 pore22596 pore22597 pore22598 pore22599 pore22600 pore22601 pore22602 pore22603 pore22604 pore22605 pore22606 pore22607 pore22608 pore22609 pore22610 pore22611 pore22612 pore22613 pore22614 pore22615 pore22616 pore22617 pore22618 pore22619 pore22620 pore22621 pore22622 pore22623 pore22624 pore22625 pore22626 pore22627 pore22628 pore22629 pore22630 pore22631 pore22632 pore22633 pore22634 pore22635 pore22636 pore22637 pore22638 pore22639 pore22640 pore22641 pore22642 pore22643 pore22644 pore22645 pore22646 pore22647 pore22648 pore22649 pore22650 pore22651 pore22652 pore22653 pore22654 pore22655 pore22656 pore22657 pore22658 pore22659 pore22660 pore22661 pore22662 pore22663 pore22664 pore22665 pore22666 pore22667 pore22668 pore22669 pore22670 pore22671 pore22672 pore22673 pore22674 pore22675 pore22676 pore22677 pore22678 pore22679 pore22680 pore22681 pore22682 pore22683 pore22684 pore22685 pore22686 pore22687 pore22688 pore22689 pore22690 pore22691 pore22692 pore22693 pore22694 pore22695 pore22696 pore22697 pore22698 pore22699 pore22700 pore22701 pore22702 pore22703 pore22704 pore22705 pore22706 pore22707 pore22708 pore22709 pore22710 pore22711 pore22712 pore22713 pore22714 pore22715 pore22716 pore22717 pore22718 pore22719 pore22720 pore22721 pore22722 pore22723 pore22724 pore22725 pore22726 pore22727 pore22728 pore22729 pore22730 pore22731 pore22732 pore22733 pore22734 pore22735 pore22736 pore22737 pore22738 pore22739 pore22740 pore22741 pore22742 pore22743 pore22744 pore22745 pore22746 pore22747 pore22748 pore22749 pore22750 pore22751 pore22752 pore22753 pore22754 pore22755 pore22756 pore22757 pore22758 pore22759 pore22760 pore22761 pore22762 pore22763 pore22764 pore22765 pore22766 pore22767 pore22768 pore22769 pore22770 pore22771 pore22772 pore22773 pore22774 pore22775 pore22776 pore22777 pore22778 pore22779 pore22780 pore22781 pore22782 pore22783 pore22784 pore22785 pore22786 pore22787 pore22788 pore22789 pore22790 pore22791 pore22792 pore22793 pore22794 pore22795 pore22796 pore22797 pore22798 pore22799 pore22800 pore22801 pore22802 pore22803 pore22804 pore22805 pore22806 pore22807 pore22808 pore22809 pore22810 pore22811 pore22812 pore22813 pore22814 pore22815 pore22816 pore22817 pore22818 pore22819 pore22820 pore22821 pore22822 pore22823 pore22824 pore22825 pore22826 pore22827 pore22828 pore22829 pore22830 pore22831 pore22832 pore22833 pore22834 pore22835 pore22836 pore22837 pore22838 pore22839 pore22840 pore22841 pore22842 pore22843 pore22844 pore22845 pore22846 pore22847 pore22848 pore22849 pore22850 pore22851 pore22852 pore22853 pore22854 pore22855 pore22856 pore22857 pore22858 pore22859 pore22860 pore22861 pore22862 pore22863 pore22864 pore22865 pore22866 pore22867 pore22868 pore22869 pore22870 pore22871 pore22872 pore22873 pore22874 pore22875 pore22876 pore22877 pore22878 pore22879 pore22880 pore22881 pore22882 pore22883 pore22884 pore22885 pore22886 pore22887 pore22888 pore22889 pore22890 pore22891 pore22892 pore22893 pore22894 pore22895 pore22896 pore22897 pore22898 pore22899 pore22900 pore22901 pore22902 pore22903 pore22904 pore22905 pore22906 pore22907 pore22908 pore22909 pore22910 pore22911 pore22912 pore22913 pore22914 pore22915 pore22916 pore22917 pore22918 pore22919 pore22920 pore22921 pore22922 pore22923 pore22924 pore22925 pore22926 pore22927 pore22928 pore22929 pore22930 pore22931 pore22932 pore22933 pore22934 pore22935 pore22936 pore22937 pore22938 pore22939 pore22940 pore22941 pore22942 pore22943 pore22944 pore22945 pore22946 pore22947 pore22948 pore22949 pore22950 pore22951 pore22952 pore22953 pore22954 pore22955 pore22956 pore22957 pore22958 pore22959 pore22960 pore22961 pore22962 pore22963 pore22964 pore22965 pore22966 pore22967 pore22968 pore22969 pore22970 pore22971 pore22972 pore22973 pore22974 pore22975 pore22976 pore22977 pore22978 pore22979 pore22980 pore22981 pore22982 pore22983 pore22984 pore22985 pore22986 pore22987 pore22988 pore22989 pore22990 pore22991 pore22992 pore22993 pore22994 pore22995 pore22996 pore22997 pore22998 pore22999 pore23000 pore23001 pore23002 pore23003 pore23004 pore23005 pore23006 pore23007 pore23008 pore23009 pore23010 pore23011 pore23012 pore23013 pore23014 pore23015 pore23016 pore23017 pore23018 pore23019 pore23020 pore23021 pore23022 pore23023 pore23024 pore23025 pore23026 pore23027 pore23028 pore23029 pore23030 pore23031 pore23032 pore23033 pore23034 pore23035 pore23036 pore23037 pore23038 pore23039 pore23040 pore23041 pore23042 pore23043 pore23044 pore23045 pore23046 pore23047 pore23048 pore23049 pore23050 pore23051 pore23052 pore23053 pore23054 pore23055 pore23056 pore23057 pore23058 pore23059 pore23060 pore23061 pore23062 pore23063 pore23064 pore23065 pore23066 pore23067 pore23068 pore23069 pore23070 pore23071 pore23072 pore23073 pore23074 pore23075 pore23076 pore23077 pore23078 pore23079 pore23080 pore23081 pore23082 pore23083 pore23084 pore23085 pore23086 pore23087 pore23088 pore23089 pore23090 pore23091 pore23092 pore23093 pore23094 pore23095 pore23096 pore23097 pore23098 pore23099 pore23100 pore23101 pore23102 pore23103 pore23104 pore23105 pore23106 pore23107 pore23108 pore23109 pore23110 pore23111 pore23112 pore23113 pore23114 pore23115 pore23116 pore23117 pore23118 pore23119 pore23120 pore23121 pore23122 pore23123 pore23124 pore23125 pore23126 pore23127 pore23128 pore23129 pore23130 pore23131 pore23132 pore23133 pore23134 pore23135 pore23136 pore23137 pore23138 pore23139 pore23140 pore23141 pore23142 pore23143 pore23144 pore23145 pore23146 pore23147 pore23148 pore23149 pore23150 pore23151 pore23152 pore23153 pore23154 pore23155 pore23156 pore23157 pore23158 pore23159 pore23160 pore23161 pore23162 pore23163 pore23164 pore23165 pore23166 pore23167 pore23168 pore23169 pore23170 pore23171 pore23172 pore23173 pore23174 pore23175 pore23176 pore23177 pore23178 pore23179 pore23180 pore23181 pore23182 pore23183 pore23184 pore23185 pore23186 pore23187 pore23188 pore23189 pore23190 pore23191 pore23192 pore23193 pore23194 pore23195 pore23196 pore23197 pore23198 pore23199 pore23200 pore23201 pore23202 pore23203 pore23204 pore23205 pore23206 pore23207 pore23208 pore23209 pore23210 pore23211 pore23212 pore23213 pore23214 pore23215 pore23216 pore23217 pore23218 pore23219 pore23220 pore23221 pore23222 pore23223 pore23224 pore23225 pore23226 pore23227 pore23228 pore23229 pore23230 pore23231 pore23232 pore23233 pore23234 pore23235 pore23236 pore23237 pore23238 pore23239 pore23240 pore23241 pore23242 pore23243 pore23244 pore23245 pore23246 pore23247 pore23248 pore23249 pore23250 pore23251 pore23252 pore23253 pore23254 pore23255 pore23256 pore23257 pore23258 pore23259 pore23260 pore23261 pore23262 pore23263 pore23264 pore23265 pore23266 pore23267 pore23268 pore23269 pore23270 pore23271 pore23272 pore23273 pore23274 pore23275 pore23276 pore23277 pore23278 pore23279 pore23280 pore23281 pore23282 pore23283 pore23284 pore23285 pore23286 pore23287 pore23288 pore23289 pore23290 pore23291 pore23292 pore23293 pore23294 pore23295 pore23296 pore23297 pore23298 pore23299 pore23300 pore23301 pore23302 pore23303 pore23304 pore23305 pore23306 pore23307 pore23308 pore23309 pore23310 pore23311 pore23312 pore23313 pore23314 pore23315 pore23316 pore23317 pore23318 pore23319 pore23320 pore23321 pore23322 pore23323 pore23324 pore23325 pore23326 pore23327 pore23328 pore23329 pore23330 pore23331 pore23332 pore23333 pore23334 pore23335 pore23336 pore23337 pore23338 pore23339 pore23340 pore23341 pore23342 pore23343 pore23344 pore23345 pore23346 pore23347 pore23348 pore23349 pore23350 pore23351 pore23352 pore23353 pore23354 pore23355 pore23356 pore23357 pore23358 pore23359 pore23360 pore23361 pore23362 pore23363 pore23364 pore23365 pore23366 pore23367 pore23368 pore23369 pore23370 pore23371 pore23372 pore23373 pore23374 pore23375 pore23376 pore23377 pore23378 pore23379 pore23380 pore23381 pore23382 pore23383 pore23384 pore23385 pore23386 pore23387 pore23388 pore23389 pore23390 pore23391 pore23392 pore23393 pore23394 pore23395 pore23396 pore23397 pore23398 pore23399 pore23400 pore23401 pore23402 pore23403 pore23404 pore23405 pore23406 pore23407 pore23408 pore23409 pore23410 pore23411 pore23412 pore23413 pore23414 pore23415 pore23416 pore23417 pore23418 pore23419 pore23420 pore23421 pore23422 pore23423 pore23424 pore23425 pore23426 pore23427 pore23428 pore23429 pore23430 pore23431 pore23432 pore23433 pore23434 pore23435 pore23436 pore23437 pore23438 pore23439 pore23440 pore23441 pore23442 pore23443 pore23444 pore23445 pore23446 pore23447 pore23448 pore23449 pore23450 pore23451 pore23452 pore23453 pore23454 pore23455 pore23456 pore23457 pore23458 pore23459 pore23460 pore23461 pore23462 pore23463 pore23464 pore23465 pore23466 pore23467 pore23468 pore23469 pore23470 pore23471 pore23472 pore23473 pore23474 pore23475 pore23476 pore23477 pore23478 pore23479 pore23480 pore23481 pore23482 pore23483 pore23484 pore23485 pore23486 pore23487 pore23488 pore23489 pore23490 pore23491 pore23492 pore23493 pore23494 pore23495 pore23496 pore23497 pore23498 pore23499 pore23500 pore23501 pore23502 pore23503 pore23504 pore23505 pore23506 pore23507 pore23508 pore23509 pore23510 pore23511 pore23512 pore23513 pore23514 pore23515 pore23516 pore23517 pore23518 pore23519 pore23520 pore23521 pore23522 pore23523 pore23524 pore23525 pore23526 pore23527 pore23528 pore23529 pore23530 pore23531 pore23532 pore23533 pore23534 pore23535 pore23536 pore23537 pore23538 pore23539 pore23540 pore23541 pore23542 pore23543 pore23544 pore23545 pore23546 pore23547 pore23548 pore23549 pore23550 pore23551 pore23552 pore23553 pore23554 pore23555 pore23556 pore23557 pore23558 pore23559 pore23560 pore23561 pore23562 pore23563 pore23564 pore23565 pore23566 pore23567 pore23568 pore23569 pore23570 pore23571 pore23572 pore23573 pore23574 pore23575 pore23576 pore23577 pore23578 pore23579 pore23580 pore23581 pore23582 pore23583 pore23584 pore23585 pore23586 pore23587 pore23588 pore23589 pore23590 pore23591 pore23592 pore23593 pore23594 pore23595 pore23596 pore23597 pore23598 pore23599 pore23600 pore23601 pore23602 pore23603 pore23604 pore23605 pore23606 pore23607 pore23608 pore23609 pore23610 pore23611 pore23612 pore23613 pore23614 pore23615 pore23616 pore23617 pore23618 pore23619 pore23620 pore23621 pore23622 pore23623 pore23624 pore23625 pore23626 pore23627 pore23628 pore23629 pore23630 pore23631 pore23632 pore23633 pore23634 pore23635 pore23636 pore23637 pore23638 pore23639 pore23640 pore23641 pore23642 pore23643 pore23644 pore23645 pore23646 pore23647 pore23648 pore23649 pore23650 pore23651 pore23652 pore23653 pore23654 pore23655 pore23656 pore23657 pore23658 pore23659 pore23660 pore23661 pore23662 pore23663 pore23664 pore23665 pore23666 pore23667 pore23668 pore23669 pore23670 pore23671 pore23672 pore23673 pore23674 pore23675 pore23676 pore23677 pore23678 pore23679 pore23680 pore23681 pore23682 pore23683 pore23684 pore23685 pore23686 pore23687 pore23688 pore23689 pore23690 pore23691 pore23692 pore23693 pore23694 pore23695 pore23696 pore23697 pore23698 pore23699 pore23700 pore23701 pore23702 pore23703 pore23704 pore23705 pore23706 pore23707 pore23708 pore23709 pore23710 pore23711 pore23712 pore23713 pore23714 pore23715 pore23716 pore23717 pore23718 pore23719 pore23720 pore23721 pore23722 pore23723 pore23724 pore23725 pore23726 pore23727 pore23728 pore23729 pore23730 pore23731 pore23732 pore23733 pore23734 pore23735 pore23736 pore23737 pore23738 pore23739 pore23740 pore23741 pore23742 pore23743 pore23744 pore23745 pore23746 pore23747 pore23748 pore23749 pore23750 pore23751 pore23752 pore23753 pore23754 pore23755 pore23756 pore23757 pore23758 pore23759 pore23760 pore23761 pore23762 pore23763 pore23764 pore23765 pore23766 pore23767 pore23768 pore23769 pore23770 pore23771 pore23772 pore23773 pore23774 pore23775 pore23776 pore23777 pore23778 pore23779 pore23780 pore23781 pore23782 pore23783 pore23784 pore23785 pore23786 pore23787 pore23788 pore23789 pore23790 pore23791 pore23792 pore23793 pore23794 pore23795 pore23796 pore23797 pore23798 pore23799 pore23800 pore23801 pore23802 pore23803 pore23804 pore23805 pore23806 pore23807 pore23808 pore23809 pore23810 pore23811 pore23812 pore23813 pore23814 pore23815 pore23816 pore23817 pore23818 pore23819 pore23820 pore23821 pore23822 pore23823 pore23824 pore23825 pore23826 pore23827 pore23828 pore23829 pore23830 pore23831 pore23832 pore23833 pore23834 pore23835 pore23836 pore23837 pore23838 pore23839 pore23840 pore23841 pore23842 pore23843 pore23844 pore23845 pore23846 pore23847 pore23848 pore23849 pore23850 pore23851 pore23852 pore23853 pore23854 pore23855 pore23856 pore23857 pore23858 pore23859 pore23860 pore23861 pore23862 pore23863 pore23864 pore23865 pore23866 pore23867 pore23868 pore23869 pore23870 pore23871 pore23872 pore23873 pore23874 pore23875 pore23876 pore23877 pore23878 pore23879 pore23880 pore23881 pore23882 pore23883 pore23884 pore23885 pore23886 pore23887 pore23888 pore23889 pore23890 pore23891 pore23892 pore23893 pore23894 pore23895 pore23896 pore23897 pore23898 pore23899 pore23900 pore23901 pore23902 pore23903 pore23904 pore23905 pore23906 pore23907 pore23908 pore23909 pore23910 pore23911 pore23912 pore23913 pore23914 pore23915 pore23916 pore23917 pore23918 pore23919 pore23920 pore23921 pore23922 pore23923 pore23924 pore23925 pore23926 pore23927 pore23928 pore23929 pore23930 pore23931 pore23932 pore23933 pore23934 pore23935 pore23936 pore23937 pore23938 pore23939 pore23940 pore23941 pore23942 pore23943 pore23944 pore23945 pore23946 pore23947 pore23948 pore23949 pore23950 pore23951 pore23952 pore23953 pore23954 pore23955 pore23956 pore23957 pore23958 pore23959 pore23960 pore23961 pore23962 pore23963 pore23964 pore23965 pore23966 pore23967 pore23968 pore23969 pore23970 pore23971 pore23972 pore23973 pore23974 pore23975 pore23976 pore23977 pore23978 pore23979 pore23980 pore23981 pore23982 pore23983 pore23984 pore23985 pore23986 pore23987 pore23988 pore23989 pore23990 pore23991 pore23992 pore23993 pore23994 pore23995 pore23996 pore23997 pore23998 pore23999 pore24000 pore24001 pore24002 pore24003 pore24004 pore24005 pore24006 pore24007 pore24008 pore24009 pore24010 pore24011 pore24012 pore24013 pore24014 pore24015 pore24016 pore24017 pore24018 pore24019 pore24020 pore24021 pore24022 pore24023 pore24024 pore24025 pore24026 pore24027 pore24028 pore24029 pore24030 pore24031 pore24032 pore24033 pore24034 pore24035 pore24036 pore24037 pore24038 pore24039 pore24040 pore24041 pore24042 pore24043 pore24044 pore24045 pore24046 pore24047 pore24048 pore24049 pore24050 pore24051 pore24052 pore24053 pore24054 pore24055 pore24056 pore24057 pore24058 pore24059 pore24060 pore24061 pore24062 pore24063 pore24064 pore24065 pore24066 pore24067 pore24068 pore24069 pore24070 pore24071 pore24072 pore24073 pore24074 pore24075 pore24076 pore24077 pore24078 pore24079 pore24080 pore24081 pore24082 pore24083 pore24084 pore24085 pore24086 pore24087 pore24088 pore24089 pore24090 pore24091 pore24092 pore24093 pore24094 pore24095 pore24096 pore24097 pore24098 pore24099 pore24100 pore24101 pore24102 pore24103 pore24104 pore24105 pore24106 pore24107 pore24108 pore24109 pore24110 pore24111 pore24112 pore24113 pore24114 pore24115 pore24116 pore24117 pore24118 pore24119 pore24120 pore24121 pore24122 pore24123 pore24124 pore24125 pore24126 pore24127 pore24128 pore24129 pore24130 pore24131 pore24132 pore24133 pore24134 pore24135 pore24136 pore24137 pore24138 pore24139 pore24140 pore24141 pore24142 pore24143 pore24144 pore24145 pore24146 pore24147 pore24148 pore24149 pore24150 pore24151 pore24152 pore24153 pore24154 pore24155 pore24156 pore24157 pore24158 pore24159 pore24160 pore24161 pore24162 pore24163 pore24164 pore24165 pore24166 pore24167 pore24168 pore24169 pore24170 pore24171 pore24172 pore24173 pore24174 pore24175 pore24176 pore24177 pore24178 pore24179 pore24180 pore24181 pore24182 pore24183 pore24184 pore24185 pore24186 pore24187 pore24188 pore24189 pore24190 pore24191 pore24192 pore24193 pore24194 pore24195 pore24196 pore24197 pore24198 pore24199 pore24200 pore24201 pore24202 pore24203 pore24204 pore24205 pore24206 pore24207 pore24208 pore24209 pore24210 pore24211 pore24212 pore24213 pore24214 pore24215 pore24216 pore24217 pore24218 pore24219 pore24220 pore24221 pore24222 pore24223 pore24224 pore24225 pore24226 pore24227 pore24228 pore24229 pore24230 pore24231 pore24232 pore24233 pore24234 pore24235 pore24236 pore24237 pore24238 pore24239 pore24240 pore24241 pore24242 pore24243 pore24244 pore24245 pore24246 pore24247 pore24248 pore24249 pore24250 pore24251 pore24252 pore24253 pore24254 pore24255 pore24256 pore24257 pore24258 pore24259 pore24260 pore24261 pore24262 pore24263 pore24264 pore24265 pore24266 pore24267 pore24268 pore24269 pore24270 pore24271 pore24272 pore24273 pore24274 pore24275 pore24276 pore24277 pore24278 pore24279 pore24280 pore24281 pore24282 pore24283 pore24284 pore24285 pore24286 pore24287 pore24288 pore24289 pore24290 pore24291 pore24292 pore24293 pore24294 pore24295 pore24296 pore24297 pore24298 pore24299 pore24300 pore24301 pore24302 pore24303 pore24304 pore24305 pore24306 pore24307 pore24308 pore24309 pore24310 pore24311 pore24312 pore24313 pore24314 pore24315 pore24316 pore24317 pore24318 pore24319 pore24320 pore24321 pore24322 pore24323 pore24324 pore24325 pore24326 pore24327 pore24328 pore24329 pore24330 pore24331 pore24332 pore24333 pore24334 pore24335 pore24336 pore24337 pore24338 pore24339 pore24340 pore24341 pore24342 pore24343 pore24344 pore24345 pore24346 pore24347 pore24348 pore24349 pore24350 pore24351 pore24352 pore24353 pore24354 pore24355 pore24356 pore24357 pore24358 pore24359 pore24360 pore24361 pore24362 pore24363 pore24364 pore24365 pore24366 pore24367 pore24368 pore24369 pore24370 pore24371 pore24372 pore24373 pore24374 pore24375 pore24376 pore24377 pore24378 pore24379 pore24380 pore24381 pore24382 pore24383 pore24384 pore24385 pore24386 pore24387 pore24388 pore24389 pore24390 pore24391 pore24392 pore24393 pore24394 pore24395 pore24396 pore24397 pore24398 pore24399 pore24400 pore24401 pore24402 pore24403 pore24404 pore24405 pore24406 pore24407 pore24408 pore24409 pore24410 pore24411 pore24412 pore24413 pore24414 pore24415 pore24416 pore24417 pore24418 pore24419 pore24420 pore24421 pore24422 pore24423 pore24424 pore24425 pore24426 pore24427 pore24428 pore24429 pore24430 pore24431 pore24432 pore24433 pore24434 pore24435 pore24436 pore24437 pore24438 pore24439 pore24440 pore24441 pore24442 pore24443 pore24444 pore24445 pore24446 pore24447 pore24448 pore24449 pore24450 pore24451 pore24452 pore24453 pore24454 pore24455 pore24456 pore24457 pore24458 pore24459 pore24460 pore24461 pore24462 pore24463 pore24464 pore24465 pore24466 pore24467 pore24468 pore24469 pore24470 pore24471 pore24472 pore24473 pore24474 pore24475 pore24476 pore24477 pore24478 pore24479 pore24480 pore24481 pore24482 pore24483 pore24484 pore24485 pore24486 pore24487 pore24488 pore24489 pore24490 pore24491 pore24492 pore24493 pore24494 pore24495 pore24496 pore24497 pore24498 pore24499 pore24500 pore24501 pore24502 pore24503 pore24504 pore24505 pore24506 pore24507 pore24508 pore24509 pore24510 pore24511 pore24512 pore24513 pore24514 pore24515 pore24516 pore24517 pore24518 pore24519 pore24520 pore24521 pore24522 pore24523 pore24524 pore24525 pore24526 pore24527 pore24528 pore24529 pore24530 pore24531 pore24532 pore24533 pore24534 pore24535 pore24536 pore24537 pore24538 pore24539 pore24540 pore24541 pore24542 pore24543 pore24544 pore24545 pore24546 pore24547 pore24548 pore24549 pore24550 pore24551 pore24552 pore24553 pore24554 pore24555 pore24556 pore24557 pore24558 pore24559 pore24560 pore24561 pore24562 pore24563 pore24564 pore24565 pore24566 pore24567 pore24568 pore24569 pore24570 pore24571 pore24572 pore24573 pore24574 pore24575 pore24576 pore24577 pore24578 pore24579 pore24580 pore24581 pore24582 pore24583 pore24584 pore24585 pore24586 pore24587 pore24588 pore24589 pore24590 pore24591 pore24592 pore24593 pore24594 pore24595 pore24596 pore24597 pore24598 pore24599 pore24600 pore24601 pore24602 pore24603 pore24604 pore24605 pore24606 pore24607 pore24608 pore24609 pore24610 pore24611 pore24612 pore24613 pore24614 pore24615 pore24616 pore24617 pore24618 pore24619 pore24620 pore24621 pore24622 pore24623 pore24624 pore24625 pore24626 pore24627 pore24628 pore24629 pore24630 pore24631 pore24632 pore24633 pore24634 pore24635 pore24636 pore24637 pore24638 pore24639 pore24640 pore24641 pore24642 pore24643 pore24644 pore24645 pore24646 pore24647 pore24648 pore24649 pore24650 pore24651 pore24652 pore24653 pore24654 pore24655 pore24656 pore24657 pore24658 pore24659 pore24660 pore24661 pore24662 pore24663 pore24664 pore24665 pore24666 pore24667 pore24668 pore24669 pore24670 pore24671 pore24672 pore24673 pore24674 pore24675 pore24676 pore24677 pore24678 pore24679 pore24680 pore24681 pore24682 pore24683 pore24684 pore24685 pore24686 pore24687 pore24688 pore24689 pore24690 pore24691 pore24692 pore24693 pore24694 pore24695 pore24696 pore24697 pore24698 pore24699 pore24700 pore24701 pore24702 pore24703 pore24704 pore24705 pore24706 pore24707 pore24708 pore24709 pore24710 pore24711 pore24712 pore24713 pore24714 pore24715 pore24716 pore24717 pore24718 pore24719 pore24720 pore24721 pore24722 pore24723 pore24724 pore24725 pore24726 pore24727 pore24728 pore24729 pore24730 pore24731 pore24732 pore24733 pore24734 pore24735 pore24736 pore24737 pore24738 pore24739 pore24740 pore24741 pore24742 pore24743 pore24744 pore24745 pore24746 pore24747 pore24748 pore24749 pore24750 pore24751 pore24752 pore24753 pore24754 pore24755 pore24756 pore24757 pore24758 pore24759 pore24760 pore24761 pore24762 pore24763 pore24764 pore24765 pore24766 pore24767 pore24768 pore24769 pore24770 pore24771 pore24772 pore24773 pore24774 pore24775 pore24776 pore24777 pore24778 pore24779 pore24780 pore24781 pore24782 pore24783 pore24784 pore24785 pore24786 pore24787 pore24788 pore24789 pore24790 pore24791 pore24792 pore24793 pore24794 pore24795 pore24796 pore24797 pore24798 pore24799 pore24800 pore24801 pore24802 pore24803 pore24804 pore24805 pore24806 pore24807 pore24808 pore24809 pore24810 pore24811 pore24812 pore24813 pore24814 pore24815 pore24816 pore24817 pore24818 pore24819 pore24820 pore24821 pore24822 pore24823 pore24824 pore24825 pore24826 pore24827 pore24828 pore24829 pore24830 pore24831 pore24832 pore24833 pore24834 pore24835 pore24836 pore24837 pore24838 pore24839 pore24840 pore24841 pore24842 pore24843 pore24844 pore24845 pore24846 pore24847 pore24848 pore24849 pore24850 pore24851 pore24852 pore24853 pore24854 pore24855 pore24856 pore24857 pore24858 pore24859 pore24860 pore24861 pore24862 pore24863 pore24864 pore24865 pore24866 pore24867 pore24868 pore24869 pore24870 pore24871 pore24872 pore24873 pore24874 pore24875 pore24876 pore24877 pore24878 pore24879 pore24880 pore24881 pore24882 pore24883 pore24884 pore24885 pore24886 pore24887 pore24888 pore24889 pore24890 pore24891 pore24892 pore24893 pore24894 pore24895 pore24896 pore24897 pore24898 pore24899 pore24900 pore24901 pore24902 pore24903 pore24904 pore24905 pore24906 pore24907 pore24908 pore24909 pore24910 pore24911 pore24912 pore24913 pore24914 pore24915 pore24916 pore24917 pore24918 pore24919 pore24920 pore24921 pore24922 pore24923 pore24924 pore24925 pore24926 pore24927 pore24928 pore24929 pore24930 pore24931 pore24932 pore24933 pore24934 pore24935 pore24936 pore24937 pore24938 pore24939 pore24940 pore24941 pore24942 pore24943 pore24944 pore24945 pore24946 pore24947 pore24948 pore24949 pore24950 pore24951 pore24952 pore24953 pore24954 pore24955 pore24956 pore24957 pore24958 pore24959 pore24960 pore24961 pore24962 pore24963 pore24964 pore24965 pore24966 pore24967 pore24968 pore24969 pore24970 pore24971 pore24972 pore24973 pore24974 pore24975 pore24976 pore24977 pore24978 pore24979 pore24980 pore24981 pore24982 pore24983 pore24984 pore24985 pore24986 pore24987 pore24988 pore24989 pore24990 pore24991 pore24992 pore24993 pore24994 pore24995 pore24996 pore24997 pore24998 pore24999 pore25000

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