{"id":19128,"date":"2024-08-08T21:00:28","date_gmt":"2024-08-09T01:00:28","guid":{"rendered":"https:\/\/foodmedcenter.org\/?p=19128"},"modified":"2024-08-08T21:57:49","modified_gmt":"2024-08-09T01:57:49","slug":"veggies-the-love-hate-relationship-your-gut-cant-escape","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_do\/veggies-the-love-hate-relationship-your-gut-cant-escape\/","title":{"rendered":"Veggies: The Love-Hate Relationship Your Gut Can&#8217;t Escape."},"content":{"rendered":"<p class=\"wp-block-paragraph\">Vegetables are a cornerstone of a healthy diet, providing essential vitamins, minerals, and fiber that support overall well-being. However, many people experience gas and bloating after consuming vegetables, leading to discomfort and a reluctance to eat these nutritious foods. To understand why this happens, we must explore the specific carbohydrates in vegetables that contribute to gas production, the role of gut bacteria in this process, and how various preparation methods and food pairings can mitigate these effects.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-q-why-do-vegetables-known-for-their-health-benefits-sometimes-cause-uncomfortable-gas-and-bloating\">Q: Why do vegetables, known for their health benefits, sometimes cause uncomfortable gas and bloating?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vegetables contain various carbohydrates, such as fiber, raffinose, and fructose, that are not fully digested in the stomach and small intestine. Humans lack specific enzymes required to break down these carbohydrates completely. As a result, these undigested carbohydrates reach the large intestine, fermented by gut bacteria. This fermentation process produces gas as a byproduct, leading to bloating and discomfort.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Scientific Explanation:<\/strong> When human enzymes do not break down carbohydrates, they become available for fermentation by the gut microbiota (the community of trillions of microorganisms living in our intestines). The bacteria metabolize these carbohydrates anaerobically (without oxygen), leading to the production of gases such as hydrogen, methane, and carbon dioxide. The production of these gases is a natural outcome of the fermentation process and is often exacerbated by the types of carbohydrates consumed.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-q-can-you-elaborate-on-the-specific-carbohydrates-responsible-for-gas-production\">Q: Can you elaborate on the specific carbohydrates responsible for gas production?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, several types of carbohydrates commonly found in vegetables contribute to gas production:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Fiber:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Insoluble Fiber:<\/strong> Found in the skins of vegetables and whole grains, insoluble fiber adds bulk to stool and aids in bowel movements but does not contribute much to gas production because it doesn\u2019t ferment significantly in the gut.<\/li>\n\n\n\n<li><strong>Soluble Fiber:<\/strong> Found in vegetables like beans, peas, and oats, soluble fiber dissolves in water to form a gel-like substance in the gut. This type of fiber is highly fermentable, providing a rich substrate for gut bacteria. During fermentation, gases such as hydrogen, methane, and carbon dioxide are produced. While beneficial for promoting a healthy gut microbiome, this can lead to increased gas and bloating.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Raffinose:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Complex Sugar:<\/strong> Raffinose is a trisaccharide composed of galactose, glucose, and fructose. It is found in cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and legumes. Humans lack the enzyme alpha-galactosidase, which is necessary to break down raffinose in the small intestine. Consequently, raffinose passes undigested to the large intestine, where bacteria ferment it, producing gases that can cause discomfort.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Fructose:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Monosaccharide:<\/strong> Fructose is a simple sugar found in many fruits and some vegetables, including onions and artichokes. The small intestine has a limited capacity to absorb fructose. When this capacity is exceeded, or in cases of fructose malabsorption, the unabsorbed fructose is delivered to the large intestine. Here, it is rapidly fermented by bacteria, leading to the production of gas and subsequent bloating.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Sulfur Compounds:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Glucosinolates and Other Sulfur-Containing Compounds:<\/strong> Cruciferous vegetables also contain sulfur-containing compounds, such as glucosinolates. During bacterial fermentation in the large intestine, these compounds are broken down into hydrogen sulfide gas, which is responsible for bloating and the characteristic unpleasant odor of flatus.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-q-how-does-cooking-or-blending-vegetables-impact-gas-production\">Q: How does cooking or blending vegetables impact gas production?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Cooking and blending can alter the structure of vegetables, making them easier to digest and reducing the amount of gas produced during digestion.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cooking:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Heat-Induced Breakdown:<\/strong> Cooking vegetables, especially steaming, boiling, or roasting, can break down some of the complex carbohydrates and fibers, making them more digestible. This reduces the amount of undigested material that reaches the large intestine, thereby decreasing bacterial fermentation and gas production. Additionally, cooking can reduce the sulfur content in certain vegetables, further lessening the production of odorous gases like hydrogen sulfide.<\/li>\n\n\n\n<li><strong>Reduction of Anti-Nutrients:<\/strong> Cooking also reduces certain anti-nutrients, such as phytic acid and tannins, which can interfere with digestion and absorption of nutrients, indirectly contributing to bloating and discomfort.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Blending:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Mechanical Breakdown:<\/strong> Blending vegetables, as in smoothies or soups, physically breaks down the cell walls and fibers, which can make them easier to digest. However, the rapid consumption of large volumes of blended vegetables can sometimes lead to increased gas production, as the digestive system is overwhelmed by the sudden influx of fermentable carbohydrates.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-q-are-there-specific-types-of-vegetables-known-to-be-more-or-less-gas-producing\">Q: Are there specific types of vegetables known to be more or less gas-producing?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Yes, different vegetables have varying impacts on gas production:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>High-Gas Vegetables:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Cruciferous Vegetables:<\/strong> Broccoli, cauliflower, cabbage, Brussels sprouts, and kale cause gas due to their high content of raffinose, fiber, and sulfur compounds.<\/li>\n\n\n\n<li><strong>Legumes:<\/strong> Beans, lentils, and peas contain high levels of both soluble fiber and raffinose, making them particularly gas-producing.<\/li>\n\n\n\n<li><strong>Onions and Garlic:<\/strong> These contain fructans, a type of oligosaccharide that can be difficult to digest and is highly fermentable by gut bacteria, leading to gas.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Low-Gas Vegetables:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Leafy Greens:<\/strong> Spinach, lettuce, and Swiss chard are low in fermentable carbohydrates and are generally easier to digest, producing less gas.<\/li>\n\n\n\n<li><strong>Root Vegetables:<\/strong> Carrots, potatoes, and sweet potatoes are generally low in fermentable fibers and sulfur compounds, making them less likely to cause gas.<\/li>\n\n\n\n<li><strong>Zucchini and Bell Peppers:<\/strong> These are also low in fermentable carbohydrates and are less likely to cause digestive discomfort.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-q-beyond-choosing-low-gas-vegetables-what-strategies-can-help-reduce-gas-when-enjoying-vegetables\">Q: Beyond choosing low-gas vegetables, what strategies can help reduce gas when enjoying vegetables?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Several dietary and lifestyle strategies can help minimize gas production:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Digestive Aids:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Ginger:<\/strong> Ginger contains gingerols and shogaols, which are compounds that enhance the production of digestive enzymes and bile, aiding in the breakdown of food and reducing gas. Ginger also has carminative properties, which help to expel gas from the gastrointestinal tract.<\/li>\n\n\n\n<li><strong>Peppermint:<\/strong> Peppermint oil contains menthol, which has an antispasmodic effect on the smooth muscles of the digestive tract. This can help reduce the spasms that trap gas in the gut, allowing it to pass more easily and reducing bloating.<\/li>\n\n\n\n<li><strong>Probiotics:<\/strong> Probiotics, such as those found in yogurt, kefir, sauerkraut, and kimchi, help maintain a healthy balance of gut bacteria. A balanced gut microbiota can reduce the overgrowth of gas-producing bacteria and improve overall digestive health.<\/li>\n\n\n\n<li><strong>Digestive Enzymes:<\/strong> Taking supplements containing enzymes like alpha-galactosidase (available in products like Beano) before meals can help break down complex carbohydrates like raffinose before they reach the large intestine, reducing the amount of gas produced .<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Food Preparation and Consumption:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Cooking and Steaming:<\/strong> Cooking helps break down complex carbohydrates and fibers, reducing their fermentability by gut bacteria. Steaming is particularly effective at preserving nutrients while making the vegetables easier to digest.<\/li>\n\n\n\n<li><strong>Smaller Portions:<\/strong> Eating smaller portions of vegetables throughout the day rather than large amounts at one meal can help prevent the digestive system from overworking, leading to less gas production.<\/li>\n\n\n\n<li><strong>Chewing Thoroughly:<\/strong> Properly chewing food breaks it down into smaller particles, aiding digestion and reducing the amount of air swallowed, which can contribute to gas and bloating.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Additional Tips:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Stay Hydrated:<\/strong> Drinking plenty of water aids digestion by helping to move food through the gastrointestinal tract more smoothly. Proper hydration also helps to dilute digestive acids and enzymes, facilitating better nutrient absorption and reducing the risk of constipation, which can contribute to gas.<\/li>\n\n\n\n<li><strong>Avoid Carbonated Drinks:<\/strong> Carbonated beverages introduce additional gas into the digestive system, exacerbating bloating and discomfort. If you\u2019re prone to gas, it\u2019s best to avoid them.<\/li>\n\n\n\n<li><strong>Identify Food Sensitivities:<\/strong> Keeping a food diary can help you identify specific vegetables or other foods that trigger gas. This can allow you to adjust your diet accordingly and avoid the worst offenders.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">By understanding the biological reasons behind gas production and adopting these strategies, you can continue enjoying the health benefits of vegetables without discomfort. It&#8217;s important to recognize that individual tolerance to different vegetables and preparation methods varies, so experimentation is key. If you experience persistent or severe gas and bloating, consulting a healthcare professional is advisable to rule out any underlying digestive issues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4896489\/\">Starving our Microbial Self: The Deleterious Consequences of a Diet Deficient in Microbiota-Accessible Carbohydrates<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29902436\/\">The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.proquest.com\/scholarly-journals\/biochemistry-physiology-raffinose-family\/docview\/210854256\/se-2?accountid=10267\">Biochemistry and Physiology of Raffinose Family Oligosaccharides and Galactosyl Cyclitols in Seeds<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/www.jandonline.org\/article\/S0002-8223(06)01704-4\/abstract\">Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18223504\/\">Fructose Intolerance in IBS and Utility of Fructose-Restricted Diet<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/doi.org\/10.1007\/s11101-008-9103-7\">Glucosinolates, Isothiocyanates, and Human Health<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/doi.org\/10.1007\/s11101-008-9106-4\">Physiological Effects of Broccoli Consumption<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Vegetables are a cornerstone of a healthy diet, providing essential vitamins, minerals, and fiber that support overall well-being. However, many people experience gas and bloating after consuming vegetables, leading to&hellip;<\/p>","protected":false},"author":32,"featured_media":19130,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[786,11371],"tags":[],"class_list":["post-19128","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-foods-and-ingredients"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Veggies: The Love-Hate Relationship Your Gut Can&#039;t Escape. &#8212;<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/es_do\/veggies-the-love-hate-relationship-your-gut-cant-escape\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Veggies: The Love-Hate Relationship Your Gut Can&#039;t Escape.\" \/>\n<meta property=\"og:description\" content=\"Vegetables are a cornerstone of a healthy diet, providing essential vitamins, minerals, and fiber that support overall well-being. 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MPH\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"es-DO\",\"@id\":\"https:\\\/\\\/foodmedcenter.org\\\/wp-content\\\/uploads\\\/Charles-Platkin-PhD-2025-500-96x96.jpg\",\"url\":\"https:\\\/\\\/foodmedcenter.org\\\/wp-content\\\/uploads\\\/Charles-Platkin-PhD-2025-500-96x96.jpg\",\"contentUrl\":\"https:\\\/\\\/foodmedcenter.org\\\/wp-content\\\/uploads\\\/Charles-Platkin-PhD-2025-500-96x96.jpg\",\"caption\":\"Charles Platkin, PhD, JD, MPH\"},\"description\":\"Dr. Charles Platkin is the founder and Executive Director of the Center For Food As Medicine &amp; Longevity (FoodMedCenter.org), a not-for-profit organization working to bridge the gap between traditional allopathic medicine and the use of food as medicine in the prevention, treatment, and management of disease. The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon &amp; Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City &amp; State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon &amp; Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City &amp; State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. 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