{"id":247702,"date":"2020-01-22T11:47:00","date_gmt":"2020-01-22T10:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247702"},"modified":"2023-08-30T16:50:49","modified_gmt":"2023-08-30T14:50:49","slug":"2-fitness-reggeli-recept-zabpehelybol-es-feherjebol","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/2-fitness-reggeli-recept-zabpehelybol-es-feherjebol\/","title":{"rendered":"2 fitness reggeli recept zabpehelyb\u0151l \u00e9s feh\u00e9rj\u00e9b\u0151l"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/2-fitness-reggeli-recept-zabpehelybol-es-feherjebol\/#1_Fitness_recept_gyors_egyejszakas_kasa\" title=\"1. Fitness recept: gyors egy\u00e9jszak\u00e1s k\u00e1sa\">1. Fitness recept: gyors egy\u00e9jszak\u00e1s k\u00e1sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/2-fitness-reggeli-recept-zabpehelybol-es-feherjebol\/#2_Fitness_recept_reggeli_zabkasa_feherjevel\" title=\"2. Fitness recept: reggeli zabk\u00e1sa feh\u00e9rj\u00e9vel\">2. Fitness recept: reggeli zabk\u00e1sa feh\u00e9rj\u00e9vel<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ihletet keresel <strong>eg\u00e9szs\u00e9ges \u00e9s finom&nbsp;snackek <\/strong>k\u00e9sz\u00edt\u00e9s\u00e9hez? Pr\u00f3b\u00e1ld ki a k\u00f6vetkez\u0151&nbsp;<strong>2 fitness recept\u00fcnket<\/strong>&nbsp;kiegyens\u00falyozott t\u00e1panyagtartalm\u00fa reggelik\u00e9nt&nbsp;<strong>gabonapehelyb\u0151l, feh\u00e9rj\u00e9b\u0151l \u00e9s f\u00f6ldimogyor\u00f3vajb\u00f3l.<\/strong>&nbsp;Nemcsak&nbsp;<strong>egyed\u00fcl\u00e1ll\u00f3 \u00edz\u00fckkel,<\/strong> hanem&nbsp;<strong>egyszer\u0171 elk\u00e9sz\u00edt\u00e9s\u00fckkel <\/strong>is meglepnek majd, ami \u00edgy senkinek nem okoz majd gondot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Fitness_recept_gyors_egyejszakas_kasa\"><\/span>1. Fitness recept: gyors egy\u00e9jszak\u00e1s k\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. r\u00e9teg<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>80 g rozspehely <\/li><li>40 g k\u00f3kuszreszel\u00e9k<\/li><li>1 \u00e9rett ban\u00e1n &#8211; kb. 150 g<\/li><li>5 ev\u0151kan\u00e1l zs\u00edros tej<\/li><li>3 te\u00e1skan\u00e1l <a title=\"100% mogyor\u00f3vaj - GymBeam\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">f\u00f6ldimogyor\u00f3vaj<\/a><\/li><li>3 te\u00e1skan\u00e1l <a title=\"BIO ag\u00e1v\u00e9 szirup - GymBeam\" href=\"https:\/\/gymbeam.hu\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ag\u00e1v\u00e9 szirup<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. r\u00e9teg<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>200 g g\u00f6r\u00f6g joghurt 0 % zs\u00edrtartalommal<\/li><li>15 g epres <a title=\"True Whey - GymBeam\" href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">True Whey feh\u00e9rje<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">D\u00edsz\u00edt\u00e9shez<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>60 g m\u00e1lna vagy <a title=\"Di\u00f3k \u00e9s magok - GymBeam\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">di\u00f3<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>El\u0151sz\u00f6r elk\u00e9sz\u00edtj\u00fck <strong>az 1. r\u00e9teget.<\/strong> Egy t\u00e1lk\u00e1ban vill\u00e1val <strong>p\u00e9pesre nyomkodjuk a ban\u00e1nt,<\/strong> majd hozz\u00e1adjuk a rozspelyhet, a k\u00f3kuszt, a <a title=\"100% mogyor\u00f3vaj - GymBeam\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">f\u00f6ldimogyor\u00f3vajat<\/a>, az <a title=\"BIO ag\u00e1v\u00e9 szirup - GymBeam\" href=\"https:\/\/gymbeam.hu\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ag\u00e1v\u00e9 szirupot<\/a> \u00e9s 5 kan\u00e1l zs\u00edros tejet. Mindezt <strong>finom \u00e1llag\u00fara keverj\u00fck<\/strong> \u00e9s <strong>10 percig \u00e1llni hagyjuk.<\/strong> Ezalatt elk\u00e9sz\u00edtj\u00fck a massz\u00e1t a <strong>2. r\u00e9teghez <\/strong>\u00fagy, hogy egy m\u00e1sik t\u00e1lk\u00e1ban<strong> \u00f6sszekeverj\u00fck a joghurtot a <\/strong><a title=\"True Whey - GymBeam\" href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rj\u00e9vel<\/a><strong>.<\/strong> Az elk\u00e9sz\u00fclt kever\u00e9ket szint\u00e9n egy kicsit \u00e1llni hagyjuk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezut\u00e1n sz\u00fcks\u00e9g\u00fcnk lesz<strong> k\u00e9t magas \u00fcvegpoh\u00e1rra,&nbsp;<\/strong>amelyekben&nbsp;r\u00e9tegezni kezdj\u00fck a k\u00e9t kever\u00e9ket. A poh\u00e1r alj\u00e1ra&nbsp;<strong>1 cm vastagon gy\u00fcm\u00f6lcs\u00f6s kever\u00e9ket <\/strong>tesz\u00fcnk,&nbsp;majd&nbsp;<strong>1 cm vastagon feh\u00e9rj\u00e9s joghurtot. <\/strong>A folyamatot addig ism\u00e9telj\u00fck, am\u00edg meg nem telik a poh\u00e1r, de a r\u00e9tegez\u00e9st mindig a<strong>&nbsp;joghurtos massz\u00e1val fejezz\u00fck be.<\/strong>&nbsp;Ezt v\u00e9g\u00fcl&nbsp;<strong>m\u00e1ln\u00e1val vagy apr\u00edtott di\u00f3val d\u00edsz\u00edtj\u00fck.<\/strong>&nbsp;A poharakat \u00e9jszak\u00e1ra h\u0171t\u0151szekr\u00e9nybe helyezz\u00fck \u00e9s m\u00e1snap elfogyasztjuk a finom&nbsp;<strong>reggelit vagy feh\u00e9rj\u00e9s snacket.<\/strong> J\u00f3 \u00e9tv\u00e1gyat.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-1124x749.jpeg\" alt=\"Gyors egy\u00e9jszak\u00e1s k\u00e1sa\" class=\"wp-image-235189\" title=\"Gyors egy\u00e9jszak\u00e1s k\u00e1sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">T\u00e1p\u00e9rt\u00e9kek<\/th><th class=\"has-text-align-center\" data-align=\"center\">1 adagban (\u00f6sszesen 2 adag)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kal\u00f3ria<\/td><td class=\"has-text-align-center\" data-align=\"center\">487<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">25.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">66.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rostok<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"35383,5951,6860,5075,5968,5331,5380,46156,36094,39076,48139\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Fitness_recept_reggeli_zabkasa_feherjevel\"><\/span>2. Fitness recept: reggeli zabk\u00e1sa feh\u00e9rj\u00e9vel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1val\u00f3k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>250 ml zs\u00edros tej<\/li><li>50 g t\u00f6nk\u00f6lyb\u00faza- vagy zabpehely<\/li><li>10 g <a title=\"Just Whey - GymBeam\" href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Just Whey feh\u00e9rje<\/a> feh\u00e9rcsokol\u00e1d\u00e9 \u00e9s k\u00f3kusz \u00edzben<\/li><li>2 te\u00e1skan\u00e1l <a title=\"100% mogyor\u00f3vaj - GymBeam\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">f\u00f6ldimogyor\u00f3vaj<\/a><\/li><li>2 te\u00e1skan\u00e1l k\u00f3kuszreszel\u00e9k<\/li><li>1 te\u00e1skan\u00e1l \u0151r\u00f6lt fah\u00e9j<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Elk\u00e9sz\u00edt\u00e9s:<\/h3>\n\n\n\n<p>El\u0151sz\u00f6r <strong>felforraljuk a tejet,<\/strong> amelyhez hozz\u00e1adjuk a zabpelyhet \u00e9s \u00e1lland\u00f3 kever\u00e9s mellett <strong>2 percig f\u0151zz\u00fck.<\/strong> Ezut\u00e1n kisebb h\u0151fokon f\u0151zz\u00fck tov\u00e1bb, valamint hozz\u00e1adjuk a <a title=\"100% mogyor\u00f3vaj - GymBeam\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">f\u00f6ldimogyor\u00f3vajat<\/a>, a k\u00f3kuszt, a fah\u00e9jat \u00e9s a <a title=\"Just Whey - GymBeam\" href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rj\u00e9t<\/a>. Mindezt egy\u00fctt f\u0151zz\u00fck <strong>m\u00e9rs\u00e9kelt t\u0171z\u00f6n kb. 10 percig<\/strong> vagy addig, am\u00edg a k\u00e1sa el\u00e9ri a k\u00edv\u00e1nt \u00e1llagot. Ha a kever\u00e9k <strong>t\u00fals\u00e1gosan ritka<\/strong> lenne, adjunk hozz\u00e1 m\u00e9g egy kis <strong>zabpelyhet. Ellenkez\u0151leg<\/strong>, ha<strong> t\u00fal s\u0171r\u0171, egy kis tejjel h\u00edg\u00edthat\u00f3.<\/strong> A megf\u0151tt k\u00e1s\u00e1t <strong>friss vagy sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6kkel, <\/strong>esetleg apr\u00edtott di\u00f3val t\u00e1laljuk. J\u00f3 \u00e9tv\u00e1gyat.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-1124x843.jpg\" alt=\"Reggeli feh\u00e9rj\u00e9s zabk\u00e1sa\" class=\"wp-image-235204\" title=\"Reggeli feh\u00e9rj\u00e9s zabk\u00e1sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">T\u00e1p\u00e9rt\u00e9kek<\/th><th class=\"has-text-align-center\" data-align=\"center\">1 adagban<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kal\u00f3ria<\/td><td class=\"has-text-align-center\" data-align=\"center\">471<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rostok<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ti is kipr\u00f3b\u00e1lj\u00e1tok a&nbsp;<strong>fitness receptjeinket feh\u00e9rjed\u00fas reggelik\u00e9nt vagy snack-k\u00e9nt?<\/strong>&nbsp;\u00cdrj\u00e1tok meg nek\u00fcnk kommentben, ha elnyert\u00e9k a tetsz\u00e9setetket \u00e9s lehet\u0151s\u00e9g szerint t\u00e1mogass\u00e1tok egy<strong>&nbsp;like-kal <\/strong>\u00e9s egy<strong> megoszt\u00e1ssal.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Eg\u00e9szs\u00e9ges fitness reggeli receptek gabonapehelyb\u0151l, mogyor\u00f3vajb\u00f3l \u00e9s feh\u00e9rj\u00e9b\u0151l. Meglepnek majd finom \u00edz\u00fckkel, magas feh\u00e9rjetartalmukkal \u00e9s egyszer\u0171 elk\u00e9sz\u00edt\u00e9s\u00fckkel.<\/p>\n","protected":false},"author":25,"featured_media":80172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8461,8463,8471,84],"tags":[8730,7128,6564,8727,6744,9179,8138,6240,7471],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247702","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-desszertek","8":"category-reggelik","9":"category-vegetarianus","10":"category-receptek","11":"tag-banan-hu","12":"tag-feherjepor","13":"tag-fitt-recept","14":"tag-joghurt","15":"tag-kokusz","16":"tag-magas-feherjetartalmu-receptek","17":"tag-malna","18":"tag-mogyorovaj","19":"tag-zabpehely","20":"h-entry","21":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2 fitness reggeli recept zabpehelyb\u0151l \u00e9s feh\u00e9rj\u00e9b\u0151l - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Eg\u00e9szs\u00e9ges fitness reggeli receptek gabonapehelyb\u0151l, mogyor\u00f3vajb\u00f3l \u00e9s feh\u00e9rj\u00e9b\u0151l. 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