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The first step to making a vegan yoghurt recipe is to choose your base.

I strongly recommend choosing a calcium fortified plant milk. 

Soy is perfect as it has the best profile for protein.  If your child is following a milk and soy free diet, you may wish to choose a nut, oat or coconut based drink.

Just remember to check for the following:

  • has the plant drink of choice been fortified with calcium?
  • does it have any B vitamins?
  • any added vitamin D?
  • any added sugar?
  • any other bonus nutrients e.g. Vitamin B12 or iodine?

It’s a small commitment of your time but did you know that it’s apparently very easy to make?  You will also be in control of any added sugars, meaning, if you struggle to choose the best children’s yoghurt you will thoroughly enjoy making your own!

  Try this recipe that I found online:

1 L of plant drink

1 dose or 1 capsule of milk-free probiotic

2 teaspoons sugar

Mix the ingredients together and follow the instructions of your yoghurt maker.  If you don’t have one, mix the ingredients in a glass jar, cover with a cheesecloth and allow the vegan yoghurt to develop for up to 24-48 hours in a warm place.  

This vegan yoghurt recipe is brilliant as it has very little added sugar.  When you start reading nutrition labels of sweetened non-dairy based yoghurts, you will notice that although marketed as “healthy”, some brands of vegan yoghurts do contain sugar by up to 12g per 100g.

What’s more, some brands offer a blend of added sugar with fruit which also contributes to the overall sugar content of the yoghurt.

Keep it simple

No time to follow through with this vegan yoghurt recipe?  You’ll find that the supermarket branded ‘plain’ or simple non-dairy and milk free yoghurt-like offerings are suitable, but they just may not have any added calcium or bonus vitamins and minerals.

A dessert quick enough to please is to blitz a large handful of fresh or frozen berries and/or mango.  Now pour the delicious fruit puree over any unsweetened milk-free yoghurt.  Simple yet delicious.

Mastering Food Allergy

Does your child have a food allergy? Do you also worry about fussiness and tantrums at the dinner table? 

Does it feel like your child has regressed from what used to be good eating and you just need help expanding the variety of their free from diet?  Get in touch to see how I can help you.

 

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UK Kids Nutrition by Bahee Van De Bor - 2M ago

 

 

  • 16g fibre per 100g
  • 5 µg selenium per 100g
  • 35 µg folic acid per 100g
  • 1.4 mg iron per 100g
  • 0.9 mg zinc per 100g
Mung beans recipes

If you enjoy mung beans recipes then you probably love Asian/Indian style dishes or you follow a vegan/vegetarian lifestyle.

Either way, mung beans are fantastic to include regularly into your child’s diet as the beans are rich in fibre, zinc, selenium and folic acid (folate).

These plant-based foods are also a delicious source of plant proteins on a vegan and vegetarian diet.

 

Key micronutrients in mung beans
  1. Folate or folic acid is required to make red blood cells.  Children who don’t eat enough are at risk of a certain type of anaemia that ultimately affects how well their body develops.  From healthy cell and tissue growth to help with converting the foods children eat to energy, this B vitamin has important functions in the body.
  2. If your child suffers from constipation, mung beans are brilliant.  It’s so incredibly rich in fibre, that it exceeds expectations from a plant food.  This fibre rich food also enables food to be digested slowly which keeps bellies full for longer.
Cooking with mung beans

Mung beans are high in phytate, which can affect how well minerals such as calcium and iron are absorbed by the body.  

 

Cereals, legumes, nuts and seeds also contain some phytate which is thought to provide health benefits such as protection against some types of cancers and antioxidant action.

 

The good news is that the overall risk of poor mineral absorption is low and the common practice of soaking beans overnight is an effective way of breaking down phytate.

 

Mung beans recipes

Ingredients

1 cup dried mung beans

2-3 tablespoons desiccated coconut

Method

Soak the mung beans overnight.  In a pan of fresh water, boil the beans over medium heat until soft they are soft to touch.  Make sure that the beans are completely submerged in water.  Total cooking time is around 25 – 30 minutes.  Remember to skim the frothy bits that form whilst the mung beans cook.

Once the mung beans are cooked, drain then stir in the desiccated coconut. Store in an airtight container in the fridge.

Breakfast mung beans recipe

You can add a teaspoon of unrefined cane sugar for a healthy breakfast recipe idea for kids.  Although unrefined, this is still a type of added sugar.  An alternative could be honey.  if you naturally sweeten it with fruit, do let me know.

Add it to soups

If you are vegetarian or vegan and you need to bulk out soups with plant-proteins, add the mung beans as a “filler” into soup dishes.  

Mung bean curry

Saute onions, ginger and cumin seeds.  Add chopped tomatoes and a can of coconut milk.  Simmer and serve with rice or an alternative gluten-free grain such as polenta.  Garnish with plenty of fresh coriander.

Mung bean burrito

Mix the cooked mung beans with quinoa, avocado and a grated vegetable such as carrots. Now stuff a gluten-free pita pocket or large tortilla for a Mexican meal. 

Mastering Food Allergy

Does your child have a food allergy? Do you also worry about fussiness and tantrums at the dinner table? 

Does it feel like your child has regressed from what used to be good eating and you just need help expanding the variety of their free from diet?  Get in touch to see how I can help you.

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What are tryptophan foods?

In a nutshell, tryptophan is an amino acid, a building block used to make protein.

It’s, therefore, no surprise that foods abundant in tryptophan are found in foods that provide protein.

If you are wondering how tryptophan in protein foods can help you and your child sleep better, the secret lies in tryptophan’s special role in making a chemical called serotonin.

    Examples 

Before I explain how serotonin is used by the body to promote sleep, let’s look at which foods contain the amino acid tryptophan.  As plant-based diets have been believed to  extend life  by preserving heart health and improving the quality of sleep, plant tryptophan foods have been listed first.

Seeds: pumpkin, chia, sesame, sunflower and flaxseeds

Nuts: pistachio, cashew, almonds, hazelnuts

Soya: tofu, boiled soybeans

Oats

Beans and lentils

Cheese: all types especially parmesan, cheddar, mozzarella, romano, Gruyere

Meat: lamb, beef, pork, chicken, turkey

Fish & shellfish: tuna, salmon, trout, snapper, mackerel, snapper, haddock, cod, lobster, crab, shrimps

Whole eggs

How to use tryptophan foods

Encourage your children and family to eat from a range of the above plant proteins daily.  Ground nuts and seeds can be added to breakfast cereals or even a breakfast smoothie.   Just remember to add oats which double up as a smart carb and also a source of tryptophan for a natural sleep aid.

A spread of cashew and almond nut butter on toast is a nutritious breakfast or after-school snack option whilst lentils are tasty and an easy weaning recipe for babies and toddlers.   Adolescents will benefit too from this plant source of iron food.

Tofu is fantastic in a stir-fry whilst cheese, meat and eggs can be used to stuff sandwiches.  You can also cook fish with vegetables for a nutritious and tasty meal.  

Better still, prepare casseroles using beans and lentils for an extra boost in tryptophan to help you and your family sleep better.

What is serotonin?

Did you know that tryptophan is an essential ingredient by the body to make serotonin?

Seratonin is a neurotransmitter that is produced in the gut and brain.  It has a wide variety of functions including regulating mood, appetite, digestion and making the sleep hormone melatonin.

But I’d like to let you in on a little secret.  For children who suffer from ongoing chronic sleep problems, a doctor may prescribe melatonin as a medication.  This may help with sleep as melatonin’s role in the body is to take care of the body’s sleep-wake cycle and rhythm. 

However, for a natural sleep aid, keep reading to find out how to sleep better using tryptophan foods.

Why tryptophan foods for sleep?
Without tryptophan foods, your child’s body is unable to make serotonin and subsequently  melatonin .  Melatonin is a hormone, that helps children’s bodies know when it’s time to sleep and wake up.  The amount of light, as well as children’s internal clocks, help the body decide how much to make each day.  Whilst melatonin levels drop by day, there’s a peak in the evening to alert the body that its time to sleep.
Vitamin B6 foods

Now here comes the good part. 

Vitamin B6 is another water-soluble micronutrient that has a role in the production of melatonin in the body.

But there’s more.  Zinc, magnesium and folic acid are also micronutrients required to make melatonin.

If you are feeling worried that it’s a lot to take on board just for the possible promise of a good night’s sleep, hear me out.  When you encourage your child to eat a balanced diet from a variety of foods, they are most likely eating enough of the essential  vitamins and minerals  to aid sleep.

If you are interested in vitamin B6 foods, keep scrolling down for a full list of foods.

FRUIT & VEG

  • Sweet potato
  • Potato with skin on
  • Carrots
  • Prunes
  • Avocado
  • Banana

PLANT FOODS

 

  • Wheat Bran
  • Oats
  • Pistachios
  • Sunflower seeds
  • Chickpeas, pinto beans, soybeans and lentils

 MEAT

  • Meat
  • Chicken
  • Fish

If you’ve optimised your child’s diet for tryptophan foods and still experience sleeping problems have you considered the following?

 

Sleep routine

Regardless of age, stick to your child’s usual bedtime routine.  If it’s dinner, quiet play, brush teeth followed by bed, then stick to the routine and repeat this at the same time every day.

Children crave routine and relaxing activities such as a story before bed or a glass of warm milk.  It’s relaxing and gets your child prepared for the act of sleep.

If your child is a little older, encourage reflective practice at the end of the day. Encourage them to divulge what’s on their mind and tease our anything that’s troubling them so that they go to bed relaxed and worry-free.

 

Fluids/bed wetting

Encourage fluids earlier in the day and ask children to visit the toilet each night prior to bed.  If they forget, try reminding them to always use the toilet immediately after brushing their teeth so that it forms part of their bedtime routine.

Sugar foods are not linked to bed wetting, however, some foods can have a lot of hidden salt which can drive thirst.  Offer snacks that are light and nutritious such as fruit or yoghurt versus salted crisps, or cheese and crackers.

Be wary of any hidden salt in foods which can drive excessive thirst particularly by the end of the day.

Here are 9 easy ways to cut back on salt.

  Screen time & physical activity

Remember to switch off electronic devices and the television at least 30 minutes to an hour before bed.

Don’t allow children to keep electronic devices in their bedroom.   This reduces temptation by older children from engaging with social media late into the night.

Replace time restrained or sedentary screen time with additional energetic play, and trade indoor for outdoor time, to promote sufficient sleep.

Remember toddlers need up to 180 minutes of play whilst older children need at least one hour of activity that is of moderate intensity.  Walking, dancing, rollerblading, sports and running around in the park all count towards their daily activity scores.

 

Is dairy useful in promoting sleep?

There isn’t sufficient evidence that milk promotes sleep, but to a child, the act of drinking a warm glass of milk may be comforting.  There is some thought that tryptophan present in milk may help promote sleep and hence why it is a popular drink before bed.  You now know that tryptophan is a precursor for serotonin which is required to make melatonin in the brain so if you are worried about bed wetting and prefer to skip it, offer a good range of tryptophan foods throughout the day instead (see the list above).

 

Are there any foods that help promote a deeper sleep level for children?

Include tryptophan foods and vitamin B6 rich foods across meals during the day.  You should also consider  smart carbs  which are essentially carbohydrate foods that are rich in fibre.  What this means is that the glucose from carbohydrate foods is released slowly priming your child’s body for hopefully a restful night of sleep without any night wakings from hunger or generally feeling unwell.

If you need a guide for screening carbs for fibre, follow this  breakfast screening tool here.

The advantage of offering regular meals and snacks to children is that there won’t be any peaks or troughs in their blood glucose levels overnight.  

Foods such as sliced banana over toast with a spread of nut butter are easy after school choices for snacking, whilst vegetable sticks with hummus make excellent lunch box foods. 

 

The bottom line

Encourage a diet that is abundant in a range of foods consisting of smart carbs, fruit and vegetables, meat, chicken and fish as well as plant sources of protein to naturally aid sleep via tryptophan foods.  A solid sleep routine is important, as is plenty of physical activity to relieve any built-up stress before preparing tired children for a night of restful sleep.  How do you manage sleep in your household?

 

Let Me Help

Would you like to meet a children’s dietitian who has successfully helped families solve their nutrition problems from around the world? 

 

Whether you are worried about picky eating, food allergy or need to help your child build a healthy relationship with food, I’ll help you manage these with confidence.

 

For bookings and enquiries email me on bahee.vandebor@gmail.com

Bahee Van de Bor

Specialist Paediatric Dietitian

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  • 2 medium potatoes
  • 1 large sweet potato
  • 240g  salmon fillets
  • 200g haddock fillet
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 small onion, finely chopped
  • 1 stem spring onion, chopped
  • 1-2 tablespoons parsley and coriander, chopped
  • 1 tablespoon ground flaxseeds
  • 1 heaped tablespoon corn flour
Easy salmon and haddock fish cake recipe, that will be ready in 30 minutes.

This recipe is milk, egg, gluten and soy free and based on the delicious flavours of both potato and sweet potato.

 

Potatoes are smart carbs, meaning that they are based on carbohydrates that will be gradually broken down into glucose for energy.  With the addition of a high-quality protein such as fish, rather than a spike in blood glucose, your child can enjoy carbs that will be slowly broken down.

 

Sweet potato is rich in vitamin A whilst salmon is an oily fish bursting with omega-3 fat goodness.  Both foods are important brain foods for kids that will help with learning and vision.

 

These salmon and haddock fish cakes can also be frozen if you prefer and even cut up into little fingers for baby-led weaning.

 

Read more about brain foods (Revealed: 9 Most Important Brain Foods For Kids).

 

If you are not sure why children should be eating fish, then read “Fishy Bite – Should Your Kids Be Eating Fish?”

  DIRECTIONS
  1. Bring a large pot of water to boil.
  2. Peel the potatoes, quarter it, add it to the pan, then cover and cook until the potatoes are soft.  This will take around 20 minutes.
  3. Mash and set aside.
  4. Meanwhile, heat the olive oil in a frying pan and saute the garlic and onions.
  5. After about a minute or two, add the fish fillets and cook well.
  6. Gently pry the fish apart into pieces using a fork or wooden spoon.  
  7. Add the spring onions and cook for a further minute.
  8. Whilst the fish is cooling, prepare the flax eggs by mixing one tablespoon of ground flaxseeds with 3 tablespoons of water.  Let it stand for up to fifteen minutes to set into a gel.
  9. Pour the flax egg mix into the mash and combine with the eggs and chopped fresh herbs.
  10. Shape into balls and flatten.  The recipe will make approximately 8-10 cakes.
  11. Dust the cakes lightly in cornflour or any gluten-free flour of your choice and gently cook in a frying pan on both sides for a few minutes.
  12. Serve with a side of green vegetables.
Mastering Food Allergy

Does your child have a food allergy? Do you also worry about fussiness and tantrums at the dinner table? 

Does it feel like your child has regressed from what used to be good eating and you just need help expanding the variety of their free from diet?  Get in touch to see how I can help you.

 

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You say weaning is tricky.

Between the internet overflowing with unchecked information, well-meaning relatives, neighbours and friends, I am not surprised that weaning onto high allergenic foods is confusing.

The internet generally focuses on just about everything that you ‘should’ avoid, whilst friends may share what’s worked for them specifically.

 

But here’s the problem with that. 

 

What works for one child might not work for yours. 

Children need and deserve tailor-made nutrition advice from an expert who works in the area of nutrition and dietetics, particularly when you are seeking advice on how to start weaning high allergenic foods.

 

Childhood allergy is increasing.  Here’s what AllergyUKsays “A staggering 44% of British adults now suffer from at least one allergy and the number of sufferers is on the rise, growing by around 2 million between 2008 and 2009 alone. Almost half (48%) of sufferers have more than one allergy (Mintel, 2010)”

 

 

 

Refocusing on weaning, when the SACN report was published in July 2018, I was interviewed on the radio by Eamonn Holmes on radioTALK. 

I was asked, “why are we getting it wrong in the UK when we have access to so much information?” 

I’ve answered that question clearly in this Facebook page post here.

Or click here if you’d like to listen to my comments on the 4 pm slot.

Why you should start weaning at 6 months

The good news is that the Scientific Advisory Committee on Nutrition (SACN) released their latest report to confirm that complimentary solids should only be commenced around 6 months of age and not before 4 months.

This is not new news I agree, but what’s great is that there should no longer be any confusion about when to start weaning your baby onto complimentary food or solids.

Don’t be tempted by misleading headlines that promise sleep with early weaning.  If your baby is less than four months of age, developmentally, they are just not ready for solids.

Early introduction of solids reduces the amount of breastmilk your baby will take which increases their chance of infectious illness.  

If you can, aim to breastfeed exclusively until 6 months of age.  Breast milk provides your baby with protective proteins such as lactoferrin, secretory IgA, lysozyme and bifidus factors.  These help your baby fight against bacterial and viral infections (reference).

 “Babies introduced to solids earlier are much more likely to eat more than what their growing bodies need.” 

The SACN report revealed that almost 75% of babies surveyed in the UK in 2013 exceeded their energy requirements.  This puts them at great risk of childhood obesity.

Babies and children do come in all shapes and sizes.  Teaching children to love their body regardless of their shape or size is powerful. 

As parents, responding to hunger cues appropriately is important. If you program babies to eat more than they need that’s worrying and this may have hefty consequences in the future. 

The verdict?  Listen to your baby’s hunger cues.  Babies cry for lots of reasons not just for hunger.  If you have just fed your baby, do they need a cuddle, are they cold or did an unexpected noise wake them?

  What about food allergy?

Let’s discuss the 290-page SACN document.  I’ve taken out the most important points with regards to food allergy and weaning on high allergenic foods for you.

What are the common allergenic foods?

Dairy, egg, sesame, wheat, peanut and fish

Which high allergenic weaning foods should you introduce and when?

Traditionally, the popular advice was to avoid all high allergenic foods including peanuts during pregnancy and when you first start introducing solids.  The latest evidence has refuted this advice.  

Recent innovative research in the area of weaning has blown our minds away on how you should be approaching weaning.  

You can now start offering your baby just about anything as long as you start around 6 months of age and avoid adding salt or sugar.   Remember to move swiftly onto iron-rich foods including lentils, pulses, leafy greens, meat, chicken, eggs and fish.

You may still want to start with vegetables and fruit for first tastes.

But there’s no reason why you need to delay introducing cooked eggs or fish for example. 

 

If it’s planned for a family meal then you can introduce these high allergenic foods any time from when your baby is between 6 and 12 months of age.

How safe is it to give your baby high allergenic foods?

Only up to 8% of babies will develop a food allergy in the UK.

The latest report by SACN and two UK studies LEAP and EAT agree that you don’t need to avoid or delay introducing high allergenic foods.

“In fact, the deliberate avoidance or delayed introduction of any of the specific high allergenic foods may actually increase your child’s risk of allergy to that food.”

In other words, do not delay introducing eggs, fish, pasteurised dairy, gluten/wheat, sesame and nuts.

This advice stands even if someone in your home other than your baby has a food allergy to one of the above food allergens.

Does baby need an allergy test first?

Allergy testing can help identify babies who are at a very high risk of developing a food allergy.

It doesn’t prevent your baby from allergies and unnecessarily delaying introducing high allergenic foods whilst you wait for an appointment, for example, could potentially increase your baby’s risk of developing an allergy to that food.  

The best course of action is to consult with a medical professional and paediatric dietitian.

Which babies are at high risk of developing a food allergy?

If your baby suffers from eczema, particularly severe eczema or has an existing food allergy then he/she will be more likely to be at risk of reacting to other high allergenic foods.

How do you start introducing high allergenic foods?

Let your baby guide you and follow his/her pace.  You can start by introducing any one of the allergenic foods one at a time.  For specific advice, speak to a paediatric dietitian.

Eggs

If you start with eggs, for example, start by offering 1/2 a baby spoonful per day and slowly increase the amount offered every few days.

Once your baby is tolerating eggs without any reaction, just remember to offer it weekly so that they are regularly exposed to this allergenic food.

If your baby has severe eczema and you are worried, chat to your health visitor, GP or paediatric dietitian for specific advice.

Can I still follow baby-led weaning if I suspect food allergy?

Yes, you can!  When it comes to something like eggs, you can prepare quiche or omelettes and cut it into strips that baby can pick up.

 

Foods such as pieces of bread and pasta containing wheat/gluten are perfect when your baby is ready for these textures.  

 

When introducing peanuts, simply spread the smooth nut butter onto toast whilst sesame seeds can be sprinkled over stir-fried vegetables. Babies will enjoy picking the veg using their hands.

 

Fish can be incorporated into home-made fish fingers and cakes or a petite tuna sandwich is perfect too.  A fish sauce to coat pasta is fantastic too, but don’t mind the mess.

A Heading Bottomline

You can start weaning your baby onto high allergenic foods from 6 months of age.  

 

There is no advantage in delaying the introduction of high allergenic foods, in fact, it could increase your baby’s chance of developing a food allergy to the very food that you are avoiding.

 

If your baby does have an allergic reaction to a food, it’s important that you stop giving your baby this food immediately.  Seek medical advice.

 

References

  1. Resource for parents by bsaci and BDA Food Allergy Group

 

Further reading:

 

  Yet Another HeadinRefereg

 

Let Me Help

Would you like to meet a children’s dietitian who has successfully helped families solve their nutrition problems from around the world? 

 

Whether you are worried about picky eating, food allergy or need to help your child build a healthy relationship with food, I’ll help you manage these with confidence.

 

For bookings and enquiries email me on bahee.vandebor@gmail.com

Bahee Van de Bor

Specialist Paediatric Dietitian

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Ruth Chubb Owner of Three Bears Cookery Club

Bahee Van de Bor Children’s Dietitian

“Would you like top tips for baking with your toddler?  Then you will love this blog post from Ruth Chubb owner of Three Bears Cookery Club.  Keep reading to find out her tips.” 

  Cooking with your toddler plays such an important part in their development, here are a few ways
  • it encourages them to explore new tastes and textures even for the fussy eaters!
  • Encouraging them to help you weigh out the ingredients can help develop their independence plus early literacy & maths skills by following the recipe together and talking through each step.

 

  • Making them feel involved and excited about what you are going to make.
  • Pouring, stirring, dividing mixture between cupcake cases develops their hand-eye coordination. Don’t worry if it’s a bit messy you can give it a wipe afterwards!
  • If you are making cupcake why not let their imaginations run wild and let them decorate them or if it’s a bigger cake talk about ideas on how you are going to decorate it when its cooled down.

Stuck for ideas? Here is a simple milk and gluten-free recipe that you can follow to help you apply the top tips shared above;

 

 

 

Try these top tips to make your baking stress free!

01

Get organised

Get all the ingredients, utensils, baking trays etc. out before you start so you are not routing around the cupboards looking for items and then your toddler will get bored! Ask them to help set all the ingredients and play a little game as to what they think you might need.

02

Get messy

Most toddlers love getting their hands messy so instead of a spoon let them get stuck in rubbing the butter and flour together!

03

Seize your moment

Set them up at a suitable table they can reach and sit down with them to do it. Get them excited about what you are going to make and ask them to think what it will taste like when it is ready!

04

Break down the recipe

Breaking the recipe down into simple steps helps too, so make sure it is something simple or a recipe that you are familiar making.

05

Delegate tasks

For each step tell them how much you need and get them to help you weigh the ingredients out. I think letting them spoon the flour onto the scales gives them a feeling of independence; that they are doing it and mummy is helping!

 

06

Ingredients

Ask them about the ingredients. For example, ask them if they know what it is and where they think it comes from? What do you think we need to put in next?

 

07

Tidy up time

Finally, there will be a mess and it will take longer than if you were to do it yourself, but the mess can be cleaned up afterwards, you could even encourage your little one to help with the tidying up while you are waiting for it to bake!

 

Most importantly enjoy the time with your little one and how proud they are going to be when their masterpiece is finished.

“Do you struggle with dairy free or gluten free baking?  Watch the Facebook Live where Ruth Chubb shares fantastic tips on how to get your gluten free bread to rise and tips on perfecting your gluten free pizza base.”

Let's get baking!

Posted by UK Kids Nutrition by Bahee Van de Bor on Tuesday, July 3, 2018

 

For detailed advice regarding your child’s special diet book to see me at one of my private London clinics.

 

 

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