It can also be placed in the produce drawer in the refrigerator to further regulate temperature, minimize exposure to oxygen, and prevent odor transfer to other foods. Pasteurized or raw milk may be used. It is also high in phosphorus, another essential mineral for bone development. How much fiber per day do you actually need? Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Need some inspiration to help get you going? Therefore, its best to slowly add more foods containing fiber to your diet, and be sure to drink plenty of water to prevent negative symptoms. AKC is a participant in affiliate advertising programs designed to provide a means for sites to earn advertising fees by advertising and linking to akc.org. High-fiber foods for constipation move through the intestines undigested, pushing food through the digestive tract to help protect against constipation. Hello, and welcome to Protocol Entertainment, your guide to the business of the gaming and media industries. Their moisturizing qualities help keep skin baby soft. Copper also aids in the absorption of iron and other nutrients. Acorn squash and other squash can be roasted in the oven and used as a substitute for white potatoes and other starches. One of the top goat milk benefits for men and women alike is its therapeutic effects on heart health. Its also rich in medium-chain fatty acids. Such a dietary pattern is likely to have an adverse health effect regardless of the amount of cheese consumed. Almond milk, on the other hand? Not only can these supplements interfere with the absorption of certain medications, but they may also come from questionable sources and contain unhealthy additives or ingredients. No cholesterol and no saturated fat. Many kinds of cheese labeled parmesan don't fit these criteria, since additional or different ingredients were used in their creation. Yes, dogs can eat cheese. A meta-analysis of nine large prospective studies showed no association between cheese and deaths from all causes when comparing the highest with the lowest intakes of cheese. Dairy products, and cheese, in particular, can be an abundant protein source for those excluding meat. Our team aims to be not only thorough with its research, but also objective and unbiased. This can improve the effectiveness of your immune system and reduce your vulnerability to illness. As one of the healthiest, cheapest high-fiber foods, lentils are a great option if youre on a budget. Incorporate physical activity into your daily routine. This may be a concern for those watching their fat intake. 1 10-ounce log goat cheese, at room temperature. Goats milk is high in saturated fat. [7], A meta-analysis of prospective studies was performed to look at intakes of dairy products and calcium and prostate cancer risk. The following cheeses are all lower in total fat and saturated fat than parmesan: Centers for Disease Control and Prevention: Heart Disease and Stroke., Cheese: Chemistry, Physics and Microbiology: Parmigiano-Reggiano., Clinical Cases in Mineral and Bone Metabolism: Parmigiano Reggiano Cheese and Bone Health., Harvard Health Publishing: Key Minerals to help control blood pressure., Heart Matters: 7 cheese facts that will surprise you., Mayo Clinic: If cheese has mold growing on it, should I throw it away?, Mayo Clinic: Vegetarian Diet How to get the best nutrition., National Institutes of Health: Calcium., U.S. Department of Agriculture: PARMESAN CHEESE.. For instance, a November 2016 study in BMJ that looked at two cohort studies totaling more than 115,000 men and women found that those who ate the highest amount of saturated fat had a higher risk of developing heart disease compared to those who ate the lowest amount. Glutathione Benefits for Longevity & Cancer Fighting: How to Boost? While relatively small in comparison to some of the foods mentioned above, nuts are a healthy way to quickly increase your fiber intake. Just one cup of beetroot c ontains 3.8 grams of fiber. 7-Day Diabetes-Friendly Meal Plan for High Cholesterol. Nuts, seeds, potatoes, fruit with skin and green vegetables are a few examples of nutritious foods high in this beneficial fiber. The European Prospective Investigation into Cancer and Nutrition Netherlands Cohort (EPIC-NL) of 34,409 Dutch men and women found that bacterial fermented foods were not associated with decreased deaths from all causes with the exception of cheese. However, because its not as common, goat milk can be substantially more expensive than cow milk. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). WebMD does not provide medical advice, diagnosis or treatment. https://www.akc.org/wp-admin/admin-ajax.php. Winter squashes, including pumpkins, butternut squash, spaghetti squash and acorn squash nutrition, are packed with nutrients and fiber. Create healthy, balanced meals using this visual guide as a blueprint. Goats milk contains about 33 percent of the daily recommended value in one cup versus 28 percent in cow milk. However, there is ongoing debate about the impact of cheese on health. It also boosts regeneration of hemoglobin. are clickable links to medically peer-reviewed studies. While there are different dairies that produce parmesan, the process is so well controlled that the nutrition information remains consistent across cheesemakers. As always, its best to start with a low amount and increase your intake slowly to assess your tolerance. Interestingly, an increasing intake of cheese over time was associated with weight gain when intakes of high glycemic load foods also increased, such as white bread, white rice, or sugars. [6]However, the authors were not able to comment on a possible mechanism, as other fermented foods included in the study did not show a protective effect from deaths, and a prior analysis using this same cohort did not find an association with cheese intake and stroke incidence. 2022 Dr. Axe. Okra nutrition is loaded with vitamins and minerals, such as calcium, and is easily incorporated into soups and stews. It has a less pronounced goaty flavor. In addition to the fiber, they are packed with healthy fats that can help lower cholesterol and reduce the risk of heart disease, among other avocado benefits. Fiber is an important part of any diet, but going keto does require a bit more planning to include plenty of best keto fiber foods in your daily meal plan while still staying within your allotment for carbs. Chan School of Public Health: Riboflavin Vitamin B2., Harvard T.H. Full-fat dairy foods contain a high amount of saturated fat and some cholesterol. ", Harvard T.H. Goats are considered one of the first animals to be domesticated by humans. This healthy salad makes the perfect side dish for the holidays. Almonds nutrition is lower in calories and fats than walnuts, while higher in potassium and protein. PETA eyewitnesses have seen how cows on dairy farms are forcibly impregnated and have their babies torn from them moments after their birth, are left to languish without veterinary care, and are eventually sent to slaughter. Because of the bioavailability of these minerals, goat milk also looks promising for treatment of nutritional deficiencies like anemia and bone demineralization. Cottage cheese is obviously a great choice as a one-cup serving can have over 25 grams of protein. Both types of milk are heated to a temperature to allow the starter bacteria to grow and ferment the milk. Notable nutrients: Protein, thiamine, folate, manganese, omega-3 fatty acids, omega-6 fatty acids. Cheese Blocks, Smoked Cheddar Cheese, Salami Cheddar Cheese, Swiss Cheese, Gouda Cheese, Tomato Basil Cheddar Cheese & 1-4.25oz Water Crackers. Get information on latest national and international events & more. 3 large eggs; 2 tablespoons (30 mL) of heavy cream; 1 cup (30 grams) of spinach; 1 ounce (28 grams) of goat cheese; 1 tablespoon (14 grams) of butter Theprobiotics benefitspresent in goat milk yogurt may help support healthy digestion, lower your risk of diabetes, support weight and fat loss, and reduce high blood pressure. Its a lactose-free cheese, and its hard consistency makes it safe to cut away moldy pieces and eat the remainder. One of the biggest differences betweengoat milk vs. cow milk is its digestibility. Limit butter. Kefir is a unique cultured dairy product high in probiotics and loaded with health benefits, including helping allergies, leaky gut, bone strength and skin. The studies discussed below did not have industry conflicts of interest, to the best of our knowledge. Online retailers also contain goats milk products, including skin creams, powdered milk and goat milk ghee. These include calcium, phosphorus and riboflavin, plus heart-healthy fats and protein. Beware of any supplements that contain methylcellulose (synthetic cellulose), calcium polycarbophil or wheat dextrin, as they provide no food value or nutrients. If you arent a fan of cheese, or looking to reduce your consumption, nuts and seeds can be a satiating swap in a variety of ways: almond or sunflower seed butter spread on a sandwich; pecans sprinkled on a salad; or. If youve ever wondered does goat milk have probiotics? this is what you may want to look for. Key TJ, Appleby PN, Bradbury KE, Sweeting M, Wood A, Johansson I, Khn T, Steur M, Weiderpass E, Wennberg M, Lund Wrtz AM. So why isnt everyone gulping down sheep milk? You can easily use goat milk to make healthy cheese, soap, smoothies, skin care products, desserts and more. iy_2022; im_12; id_11; ih_04; imh_32; i_epoch:1670761937396, py_2022; pm_12; pd_06; ph_00; pmh_31; p_epoch:1670315504505, link-block; link-block_link-block; bodystr, pn_tstr:Tue Dec 06 00:31:44 PST 2022; pn_epoch:1670315504505. This is because oats contain a special type of fiber called beta-glucan, which can help lower levels of bad LDL cholesterol to prevent fatty plaque buildup in the arteries. You might try pairing very salty cheese like blue with the contrasting sweet flavor of a Port or sherry. When we think about the dairy industry, our minds usually jump to cows. Parmesan is classified in Europe as a functional food, meaning a food that has medicinal benefits. One serving of split peas contains one-third of the folate recommended daily, in addition to over half of the recommended intake of dietary fiber. It is easy to digest. More. Whats more, another study found that women who eat a high-fiber diet (3877 grams per day) may be at a lower risk for developing ovarian cancer. One analysis of five studies found that increasing your intake of fiber can be an effective strategy to help increase stool frequency and prevent constipation. Notable nutrients: Vitamin C, calcium, magnesium, potassium. In fact, cheese is often a great training tool, especially for puppies. Total dietary fiber: 10.6 grams per ounce (28 grams), Notable nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids. Breakfast is considered high protein if it has at least 15-20 grams of protein. Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease plus inflammation may increase in the body. Fiber is absolutely essential for supporting a healthy digestive tract. You dont need to drink goats, cows, or any other animals milk to get the nutrients you need. Tons of nutrients packed in a little seed, flaxseeds reduce cholesterol and help ease the symptoms of menopause. Alternatively, try whipping up some fibrous side dishes to accompany your favorite meals. Notable nutrients: Protein, iron, folate, manganese, phosphorous. Coconut has low glycemic index and is easy to incorporate into your diet. A study using the Caerphilly Prospective Cohort Study (CAPS) observed total dairy, milk, cheese, cream, and butter consumption and weight changes in men. 4. Thats thanks to small fat globules that make it easier on your digestive tract. Some of the best high-soluble fiber foods include beans, legumes, oats, barley, berries and some vegetables. They are rich in essential nutrients, including manganese. The Swiss Colony High 5 Sausage and Cheese Food Gift Bundle. Eating two or more half-cup servings of cottage cheese or ricotta cheese a week was associated with 30% less risk of kidney stones as compared with men who ate less than one serving a month. With a little creativity, there are limitless ways to add fiber to your diet.To get started, set your day off on the right foot by enjoying a heart healthy, high-fiber breakfast. Like beans and legumes, some people may experience gas and bloating when consuming them. The biggest consumers, the French, eat about 57 pounds of cheese annually per person! With 14 grams of carbohydrates or fewer per serving, these morning meals are good choices for those looking to reduce their carb intake. All Rights Reserved. During the processing of some cheeses, bacteria are added during the fermentation stage, which may alter its effects on blood cholesterol. It tastes great, and its chock-full of nutrients. Get the latest local Detroit and Michigan breaking news and analysis , sports and scores, photos, video and more from The Detroit News. In addition to whole grains like oats, brown rice or sprouted bread, other delicious options for breakfast foods with fiber include avocados, leafy greens or broccoli, all of which make great additions to scrambled eggs or breakfast casseroles. 1. CAPS included 2,512 men ages 4559 years at baseline who were followed for 10 years. The dairy industry sees animals as dollar signs, not individual beings. They feed on lactose sugar in the milk. Bottom line: Although cheese is high in saturated fat and sodium, it is also rich in calcium and protein, and some fermented types contain probiotics. Not only is it chock-full of vitamins and minerals that your body needs, but its also incredibly versatile. They can even help treat conditions like coronary heart disease and intestinal disorders. Butternut squash turns tender in the oven, while goat cheese and pumpkin seeds add creaminess and crunch. While cows milk has both A2 and A1 beta casein proteins, goat cheese has only A2 beta casein. It has only three ingredients: fresh milk from the parma/Reggio region of Italy, salt, and rennet. Get the latest local Detroit and Michigan breaking news and analysis , sports and scores, photos, video and more from The Detroit News. Softer rinds such as that with Brie are often enjoyed along with the creamy interior. It promotes regular bowel movements and helps prevent and relieve constipation. Fiber: 3.1 grams per one medium banana (118 grams), Notable nutrients: Vitamin C, vitamin B6, potassium, manganese. [8]. Why? Goat milk is easier to digest, less inflammatory and lower in potential allergens. Although cheese is commonly served with crackers as a snack, try taking a few bites first of just the cheese to appreciate its unique flavor. It does contain a number of micronutrients, however. When the liquid portion, or whey, was drained and removed leaving only the solid curds, farmers realized these curds had a pleasing taste. Meanwhile, the lactic acid found in goat milk helps rid your body of dead skin cells and promotes skin smoothness and thickness. Although cheese may be sold in plastic wrapping or cellophane, tightly wrapped plastic can cause too much moisture to collect and increases the risk of rotting. On the other hand, cheese may provide health benefits if consumed as a replacement for red and processed meats or eaten as a snack instead of potato chips (although nuts would still be a healthier snack option!). [1] It is suggested in these studies that perhaps specific nutrients in cheese may be protective for the heart, like calcium and conjugated linoleic acid, and that the types of saturated fatty acids in cheese have a different effect on the heart than other types such as that in red meat. Cheese intake in large amounts lowers LDL-cholesterol concentrations compared with butter intake of equal fat content. Additionally, be sure to get the majority of your fiber from vegetables, whole grains and fruits rather than over-the-counter supplements. Helps Reduce Cholesterol Levels. Beets are also loaded with dietary nitrates, which are beneficial compounds that can help treat hypertension to stabilize blood pressure levels. Because they move so slowly though the digestive system, high-fiber diet foods are great for promoting satiety to help keep you feeling fuller for longer. The Nutrition Source does not recommend or endorse any products. While the fat content of goat and cow milk is similar, the fat globules in goat milk are smaller. In extreme cases, a person may experience life-threatening anaphylaxis, or severe allergic symptoms, such as loss of consciousness or death. Goat cheese is available fresh, aged, or ripened. Glutathione Benefits for Longevity & Cancer Fighting: How to Boost? In fact, one cup of sheep milk contains morecalcium, carbohydrates and protein than its goat counterpart. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Repeat COVID Infection Doubles the Risk of Death, CDC: 16 Places in U.S. Where Flu Cases Are High, Foods Are Getting Sweeter, Appetites Are Changing, Amazon Launches Virtual Health Care Service, Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Vitamin A plays a critical role in multiple areas of the body, Coined The Mother of All Antioxidants by Mark Hyman, MD, glutathione remains Coconuts are considered one of the healthiest fruits in the world, and Chia seeds are frequently featured as the star ingredient in many healthy Halloumi: Why You Should Try This Unique, Protein-Rich Grilling Cheese, 9 Proven Black Seed Oil Benefits that Boost Your Health, L-Glutamine Benefits Leaky Gut & Metabolism, 15 Fermented Foods for a Healthy Gut and Overall Health, Sucralose: 5 Reasons to Avoid This Artificial Sweetener, Apple Cider Vinegar Benefits for Weight Loss, Skin Health, Cholesterol & More, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, Top 10 Vitamin A Foods and Their Benefits, Read Even if you dont like dried figs, fresh figs are delicious and can be enjoyed on top of cereals, in salads and even stuffed with goat cheese and honey for a special dessert. All grains are high in fiber, but not all of them are packed with nutrition. Cheese may be better tolerated than milk in some people because it is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down. Your puppy's lifelong health and happiness begins with you. Insoluble fibers job is to provide bulk in the intestines, while helping balance the pH levels in the intestines. Nutrition Their bones and hair were also collected and used to produce clothing and tools. Packed with essential nutrients and a great source of fiber, turnips can be enjoyed raw or cooked. If youre concerned about calories, you could try cheeses with lower-fat content. Goat milk contains only A2 casein. Starter bacteria are added to help with coagulation, impart flavor and texture, and prevent the growth of harmful organisms. This is typically an acid like vinegar, or rennet, a natural enzyme found in the stomach lining of cows. Cheese consumption and risk of all-cause mortality: a meta-analysis of prospective studies. A coagulant is a substance added to milk to help solids form out of the liquid portion. Therefore, its better to feed your dog low-fat cheeses, like mozzarella, cottage cheese, or a soft goat cheese. Smith JD, Hou T, Ludwig DS, Rimm EB, Willett W, Hu FB, Mozaffarian D. Changes in intake of protein foods, carbohydrate amount and quality, and long-term weight change: results from 3 prospective cohorts. Goat cheese also contains riboflavin, also known as vitamin B2. Most cheeses are high in sodium with 300-450 mg per serving because salt is a key ingredient to hold moisture and prevent overgrowth of bacteria. Nevertheless, you should still consume it in moderation to avoid weight gain. Many people wonder: Can you eat fiber on the keto diet? One cup (about 244 grams) of goat milk nutrition contains approximately: In addition to the nutrients listed above, goats milk also contains a small amount of vitamin B12, niacin and manganese. Parmesan has a global reputation as one of the best cheeses money can buy. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. The cottage cheese gives the frittata such a great texture and adds more protein to the eggs. 4) Avoid cows milk ( eat coconut unsweetened yogurt or goat milk yogurt and cheese) 5) Avoid wheat product. Its about the journey not the destination. Youre probably still intolerant to it Goats milk, like cows milk, contains a sugar called lactose that can be difficult for people to digest, resulting in symptoms such as cramps, gas, bloating, and vomiting. Additionally, cow milk is the No. Notable nutrients: Manganese, thiamine, phosphorus, selenium, magnesium, iron, zinc. and processed meats may negate its health benefits. [2], A meta-analysis including 15 prospective studies found a modestly lower stroke risk in those with the highest intakes of cheese. Calcium is a vital nutrient for maintaining healthy blood pressure. For some individuals, soaking chia seeds may help prevent these symptoms and aid in absorption of nutrients. Note that the numbers in parentheses (1, 2, etc.) Its easy to see why. Dairy foods and body mass index over 10-year: evidence from the caerphilly prospective cohort study. For best results, be sure to include a variety of high-fiber, high-protein foods in your diet to help curb cravings and amplify weight loss. Or is it paired with fresh fruit or nuts, grilled on whole grain toast, or just enjoyed alone? Harder cheeses like aged cheddar, pecorino, and manchego go well with high-tannin wines like Burgundy, Bordeaux, and Zinfandel. Although its technically considered a seed, quinoa is often used in cooking as a nutritious and delicious high-fiber cereal grain. The fatty acids and triglycerides found in goats milk not only keep your insides running smoothly, but they help you look great on the outside, too. The taste and smell might not also be pleasing to everyone, particularly those raised with cow milk. By submitting this form, you are agreeing to our collection, storage, use, and disclosure of your personal info in accordance with our privacy policy as well as to receiving e-mails from us. However, when its heated, pasteurized or processed in any way, there is a distinct goat flavor. Depending on the type of cheese, it will be stored from months to years until the desired ripening and aging is achieved. If raw goat milk isnt available in your area, there are plenty of other options, mainly in fermented foods. One of the best fermented products is goat milk kefir. Fresh softer cheeses like Brie, ricotta, goat, and halloumi pair well with white wines and red wines low in tannins like Chablis, Moscato, and Pinot Grigio. Parmesan is also a good way to consume protein, especially for people who dont eat meat. Thats because it contains more than 20 different allergens (including A1 casein) that can cause allergic reactions. The American Kennel Club, Inc. 2022. This might cause sticker shock at the onset. are clickable links to medically peer-reviewed studies. Cheese contains protein, calcium, vitamin A, essential fatty acids, and B-complex vitamins. Moreover, goat cheese has many other health benefits, including: The fatty acids in goat cheese are metabolized faster than cows cheese, which means that the body feels full faster. Cheese was associated with a decreased risk of death from CVD, particularly strokes. Related: Halloumi: Why You Should Try This Unique, Protein-Rich Grilling Cheese. Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease plus inflammation may increase in the body. 7-Day Vegetarian Meal Plan for High Blood Pressure. Hypertension or high blood pressure is a common health problem that affects millions around the world and is a leading cause of Our Royal 8-Cheese Assortment contains Blue Cheese, Goat Cheese, Nutty, Smoked, Tangy, Spanish Cheese, Goat Cheese, Creamy, and Swiss. ( Eat sorghum and millet as replacements) 6) Avoid vegetables with seeds. Fiber works by drawing fluids from the body to add bulk to the stool. Goat cheese is full of beneficial probiotics, a healthy kind of bacteria. While some dogs can eat cheese, and most dogs love it, many dogs can be intolerant of cheese. Enter goat milk, a nutrient-rich alternative thats tasty, easy on the gut and far less inflammatory than regular cows milk. Some of the top keto foods with fiber include non-starchy vegetables like leafy greens, coconut, broccoli and avocado. Beef Liver 713% DV per serving. Our team aims to be not only thorough with its research, but also objective and unbiased. [3], A systematic review looked at the effects of dairy consumption on metabolic syndrome, a cluster of conditions (excess abdominal fat, high blood pressure, high triglycerides, low HDL cholesterol) that places one at almost double the risk of developing cardiovascular disease and five times the risk of developing type 2 diabetes. Goat cheese can be used in place of cows milk cheese in practically any recipe. It contains fewer allergens than cow milk. If consuming cheese with wine, know that certain pairings can enhance cheese flavor. Most dogs love cheese, and trainers often use it for treat-motivated dogs. Fiber: 9.9 grams per medium pear (275 grams), Notable nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium. In addition, it can help address all-too-common iron deficiencyandmagnesium deficiencyas well. 15 Appetizers That Belong at India is known for its mild-tasting soft paneer, Greece discovered salty crumbly feta made from sheep or goats milk, and Sardinia developed the hard, pungent grating cheese called Pecorino Romano. This e-book provides valuable information on how good and sound nutrition habits will set your puppy on the right path. Goats are social animals who wag their tails like dogs and form strong bonds with each other. Cow milk allergy symptoms are often confused forseasonal allergy symptoms. Ideally, look for raw goat milk or fermented goat milk to maximize the potential health benefits. Goat milk Gooseberries Grape seeds Grape skin Grapefruit Grapes Green beans Green bell pepper Parmesan cheese Parsnip Peach Peanut butter Peanut oil Peanuts Pear Peas Pecans Persimmon Pine nuts Pineapple High blood cholesterol High blood pressure High blood sugar High cholesterol High fever By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Repeat COVID Infection Doubles the Risk of Death, CDC: 16 Places in U.S. Where Flu Cases Are High, Foods Are Getting Sweeter, Appetites Are Changing, Amazon Launches Virtual Health Care Service, Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Although its lower than cow milk or other dairy products, it may still cause issues for those with a severe intolerance to lactose. After that, there is risk of mold growth. What is a good high-protein breakfast? The supermarket and drug store shelves are packed with fiber supplements, so the natural question is: Why not just take those supplements instead? In fact, one study suggests that goats milk, when used as the first protein after breastfeeding, is less allergenic for babies than cow milk. Cholesterol 179mg 60% Sodium 706mg 31% Total Carbohydrate 5g 2% Dietary Balsamic Goat Cheese Stuffed Chicken Breasts. Notable nutrients: Protein, thiamine, magnesium, manganese, phosphorus, folate. Its high fat content is a turnoff for many. It is purposefully and artfully cut into various shapes and arranged with other types of cheeses to contrast flavors and textures of soft, medium, and hard. are clickable links to these studies. Almost all of us grew up eating meat, wearing leather, and going to circuses and zoos. Vitamin A plays a critical role in multiple areas of the body, Coined The Mother of All Antioxidants by Mark Hyman, MD, glutathione remains Coconuts are considered one of the healthiest fruits in the world, and Chia seeds are frequently featured as the star ingredient in many healthy recommends getting at least 25 grams of fiber, 7 Reasons to Get Prebiotics in Your Diet Plus the Best Sources, improve verbal reasoning, memory and mood, can help lower levels of bad LDL cholesterol, consuming plenty of high-fiber foods for diabetics, including a few of the highest-fiber foods in your diet, Buddha Bowl with Flank Steak and Cashew Sauce, 9 Proven Black Seed Oil Benefits that Boost Your Health, L-Glutamine Benefits Leaky Gut & Metabolism, 15 Fermented Foods for a Healthy Gut and Overall Health, Sucralose: 5 Reasons to Avoid This Artificial Sweetener, Apple Cider Vinegar Benefits for Weight Loss, Skin Health, Cholesterol & More, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, Top 10 Vitamin A Foods and Their Benefits, Read There is a difference in fiber content and makeup between the between the bright green, smooth-skinned avocados (Florida avocados) and the smaller, darker and dimpled variety (California avocados). One of the challenges faced by many on a vegetarian diet is consuming enough protein. Studies show that the Bezoar ibex, a type of goat native to western Asia in the Zagros Mountains, may be the first ancestor of the modern domesticated goat. While cheese can be safe to feed to your dog, there are some things to remember. Thats because early studies found that nutrients like iron, calcium, magnesium and phosphorous were more easily digested and used by the body in goats milk than cows milk. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. A coagulant is then added with heat, after which the whey is drained out. In general, opened soft cheeses last in the refrigerator at 40-45 F for about 2 weeks. Avoid sugary drinks. Cottage cheese is lower in fat and sodium than other cheeses, helping reduce the risk of obesity. Increase water intake to help minimize these symptoms. The American Heart Association recommends getting at least 25 grams of fiber on an average 2,000-calorie diet. Goat milk can essentially be used as a replacement for cow milk in any recipe. Raspberry fiber: 8 grams per cup (123 grams), Raspberry notable nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate, Blackberry fiber: 7.6 grams per cup (144 grams), Blackberry notable nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium, magnesium, manganese. When youre ready to start using goat milk in your favorite recipes, there are few things to keep in mind. Guo J, Dougkas A, Elwood PC, Givens DI. Read latest breaking news, updates, and headlines. Download the best royalty free images from Shutterstock, including photos, vectors, and illustrations. Drink kefir as is, or add it to your favorite dishes that call for yogurt. The production of dairy foods places considerable demand on land, water, and other natural resources, and dairy-producing ruminant animals like cattle, sheep, and goats generate methanea powerful greenhouse gas. 2005 - 2022 WebMD LLC. Stay up to date on the latest vegan trends and get breaking animal rights news delivered straight to your inbox! This includes more vitamin B12,vitamin C,folate and magnesium than both goat and cow milk. Because a high intake of saturated fat can increase LDL cholesterol levels, and because cheese is often high in sodium, it is generally recommended to eat cheese in limited amounts as its components may exert a negative health effect. You can also use high-fiber fruits like berries to top off your yogurt, cereal or oatmeal to help dial up the health perks even more. Folate is essential for pregnant women, individuals with liver disease and people on certain medications. Frozen peas are available year-round, making them ideal to incorporate into your diet. Continue cooking until the mixture thickens, 3 to 5 minutes. Almonds fiber: 11.6 grams per cup (95 grams), Almond notable nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids, Walnut fiber: 7.8 grams per cup (117 grams), Walnut notable nutrients: Protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, phosphorus. The dairy industry tears goat families apart, separating mothers and babies. Fiber: 5.2 grams per one cup cooked (185 grams), Notable nutrients:Iron, vitamin B6, magnesium, potassium. That said, the dietary patterns associated with cheese intake can make a difference. In fact, there is about 30 percent to 35 percent as opposed to 15 percent to 20 percent of medium-chain fatty acids in cow milk. The relationship between fermented food intake and mortality risk in the European Prospective Investigation into Cancer and Nutrition-Netherlands cohort. Chickpeas are one of the best foods high in dietary fiber and have been enjoyed across the globe for thousands of years. The job of soluble fiber is much the same, however it creates a gel in the system by binding with fatty acids. What foods are high in fiber, and how can you be sure that youre getting enough? Gather. This is because even the best fiber supplement could potentially interfere with the absorption of these medications and some minerals. If raw milk is used, the cheese must further be aged for at least two months to reduce the exposure to harmful pathogens present in the milk. healthy, easily absorbed vegan sources of calcium, Welcome the Winter Solstice With a Vegan Yule Celebration. It could also prevent symptoms of gastroesophageal reflux disease (GERD), a condition that causes symptoms like heartburn, belching and nausea. Walnuts nutrition, however, has been shown to improve verbal reasoning, memory and mood, and walnuts are believed to support better brain function. This snack is also a good way to conceal pills for dogs that require medication. Many who cant tolerate cows milk or cheese are able to eat goat cheese without complaint. Low in calories and rich in fiber and essential nutrients, artichokes are a great addition to your diet. Goat cheese is a great, neutral alternative to incorporate into your meals. Grind in a small coffee grinder, and add to smoothies, salads and soups. That makes it easier for your body to digest. Try it with fruit or granola for a healthy breakfast or snack. 1 allergy among children and can persist throughout adulthood. It is considered to be a healthier alternative to other types of red meat. Rewrapping the cheese loosely in wax paper or aluminum foil can prevent the cheese from drying out but allow it to breathe. If the cheese is refrigerated and has a strong odor, it may be placed in a sealed plastic container. Current subscribers: You will continue to receive e-mail unless you explicitly opt out by clicking, People for the Ethical Treatment of Animals. It also may play a role in several less obvious problems, such as acne, autoimmune diseases and skin issues like eczema. Besides the high amount of fiber in banana nutrition, this delicious fruit also packs a punch by providing a host of other important nutrients as well. Even for dogs that are able to tolerate cheese, it is probably best fed in moderation. Firmer cheeses such as cheddar, mozzarella, and Swiss cheese tend to be lower in lactose, but creamy cheeses like cottage, ricotta, and cream cheese are higher in lactose. Furthermore, people taking some medications including those for diabetes, cholesterol-lowering drugs, seizure medications and some antidepressants are often advised not to take any fiber supplement. All Rights Reserved. This is because goat milk does contain a small amount of lactose. It could also help improve insulin resistance, which ensures that your body is able to use this important hormone efficiently to keep blood sugar levels in check. Fiber helps regulate bowel functions, reduce cholesterol and triglyceride levels, and strengthen the colon walls. 7) Minimize consumption of animal proteins. 5. Add Parmesan cheese and cream cheese to the saucepan; cook, stirring occasionally, until the cheese is melted into the sauce, about 5 minutes. Aune D, Navarro Rosenblatt DA, Chan DS, Vieira AR, Vieira R, Greenwood DC, Vatten LJ, Norat T. Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies. Letting the kale and lemon juice sit helps tenderize the leafy green, Like cow milk, it is technically considered a dairy product. Purchasing cheese from a specialty cheese shop is often pricier than cheese found in the dairy case, so it is worth your time to find a seller that can educate you on different types of cheeses available. While many consumers think anything called parmesan is the same as the Italian Parmigiano-Reggiano, thats actually not the case in the US. One ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams (g) of protein, 6 g saturated fat, and 180 milligrams (mg) of calcium. Plus, its even higher in several vitamins and minerals than goat milk. For these reasons, many dairy-involved diets like the Paleo, low-carb and ketosis diet recommend goat milk. Interestingly enough, one study in the Journal of Nutrition even reported that consuming plenty of high-fiber foods for diabetics could be associated with a 20 percent to 30 percent lower risk of developing type 2 diabetes. There's a reason why real parmesan has such a tightly controlled definition. In identifying a dietary pattern both healthy for people and sustainable for the planet, the planetary health diet sets the target for dairy foods at 250 grams per day, with a range of 0 to 500 grams per day. Eight Edition. This makes it a great option for those with gastrointestinal problems. Researchers have found evidence that choosing goat cheese over cow helps people feel less hungry and eat less overall, which is an important factor in weight loss. Florida avocados have significantly more insoluble fiber than California avocados. Cows milk allergy symptoms can range from hives and runny noses to abdominal cramping and colic in babies. In fact, over 99 percent of the calcium in your body is found in the bones and teeth. Sheep milk is another nutritious option that comes with several health benefits. Because theyre so versatile, sweet and delicious, berries also rank as one of the top high-fiber foods for kids and high-fiber foods for toddlers as well. Lightly steam peas, and add to soups and salads. Fiber: 9 grams of fiber per cup (205 grams), Notable nutrients: Vitamin C, thiamine, potassium, manganese, vitamin A, vitamin B6, folate, magnesium. When consumed in high volumes, it can lead to weight gain. There are also boutique cheese shops that may carry more unique varieties of imported or artisan cheeses. Sheep milk is much harder to find as well. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. The authors found that replacing foods higher in saturated fat with unsaturated fat was Goat milk is a type of milk produced by goats. To really maximize the health benefits, you can try raw goat milk. 8. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Watch breaking news videos, viral videos and original video clips on CNN.com. Studies have shown that saturated fat promotes unhealthy weight gain. Brie can be found in Boston, just as easy as cheesy pizza in Paris. Avoid trans fat. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 g protein, 3 g saturated fat, and 80 mg of calcium. Genuine Greek feta is made from sheeps milk or a mixture of sheep and goats milk. What foods are highest in fiber? Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated. A 1-ounce serving of goat cheese (what you might typically put in a salad) contains: Goat cheese can be high in fat, though not as high as cheeses made from cows milk. Studies indicate that vitamin A can improve your complexion, fight acne and improve overall skin health. 25 5-Ingredient Breakfast Recipes to roasted garlic parmesan cabbage. Combined, this makes goats milk a safe andnatural way to treat osteoporosisand combat anemia. Symptoms include hives, wheezing, itching and tingling, swelling of the mouth, shortness of breath, and vomiting. A1 casein is highly inflammatory for some people and can contribute to gastrointestinal issues like irritable bowel syndrome, Crohns,leaky gutand colitis. Crumble a small handful of feta or goat cheese onto raw or cooked vegetables. Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese and butter.. 1. In addition to the problems presented by the high-fat content, some cheeses contain herbs or other products that are toxic to dogs, such as garlic, onions, and chives. 250 grams is about one (8-ounce) cup of milk, or equivalent amounts of cheese (because milk is about 90% water, this amounts to about 1 oz of hard cheese). One review published by the University of Kentucky found that including a few of the highest-fiber foods in your diet could potentially help protect against a number of digestive issues, including stomach ulcers, constipation, diverticulitis and hemorrhoids. Parmesan is a good source of: One of the biggest micronutrients in parmesan, calcium, is a major source of a number of health benefits. This is a big deal, because high-fiber foods may help support a healthy digestive tract and guard against cancer, heart disease, diverticulosis, kidney stones, PMS and obesity. Crisp, sweet and delicious, Asian pear nutrition contains high levels of fiber, but theyre also is rich in omega-6 fatty acids associated with healthy cells, brain and nerve function. 4) Avoid cows milk ( eat coconut unsweetened yogurt or goat milk yogurt and cheese) 5) Avoid wheat product. (2). There are two main types of fiber: soluble and insoluble fiber. However, this is a fairly new theory with early evidence arising mainly from certain cheeses manufactured with probiotics. A diet high in calcium can prevent the onset of osteoporosis and other bone disorders later in life. For people following these diets, its best to opt for dairy alternatives like almond milk or oat milk instead. Split pea soup may be an old school soup, but it should definitely make a comeback. Only about 2 percent of goats milk is curd compared to about 10 percent in cow milk. Coconuts: Top 5 Coconut Benefits + How to Eat, 271 milligrams phosphorus (27 percent DV), 483 international units vitamin A (10 percent DV), 0.8 milligram pantothenic acid (8 percent DV), 29.3 international units vitamin D (7 percent DV). Americans eat less at about 34 pounds a year, however the most notable difference between the two countries may be the typical role of cheese on the plate. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Research shows that including a good mix of high-fiber foods for adults could potentially help promote regularity, support healthy weight maintenance, improve heart health and enhance digestive health. The nutrients in cheese vary. 1/4 cup extra-virgin olive oil, plus more for brushing Goats milk packs even more cholesterol and saturated fat (which have been linked to heart disease) per serving than cows milk. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. There aren't strict regulations regarding what can go into the manufacturing of cheese labeled 'parmesan' in America. Regularly consuming goats milk enhances the bodys ability to use iron. Explore the downloadable guide with tips and strategies for healthy eating and healthy living. For every 100 grams of parmesan, there are approximately: Interestingly, parmesan is naturally lactose-free, in spite of being a dairy product. In the U.S. for example, cheese is often added to a pizza or burger containing refined grains, meats high in saturated fats, and sodium. As one of the power-packed cruciferous vegetables, Brussels sprouts are one of the best high-fiber foods. Because of its low fat content, the meat can toughen at high temperatures if cooked without additional moisture. This #WorldDiabetesDay, learn more about the different types of diabetes, as well as steps to help prevent prediabe, "The differences between plant-based diets was surprising because theyre often portrayed as universally healthy an, Copyright 2022 The President and Fellows of Harvard College, Harvard T.H. Goats milk is high in saturated fat. 5.0 5.0 out of 5 stars (1) $39.98 $ 39. In addition to providing fiber, lentils nutrition is packed with folate, and lentils are one of the top 10 high-folate foods. Chan School of Public Health: Selenium., The Journal of the Pakistan Medical Association: Role of probiotics in health and disease: a review., Nutrients: Comparison of the Effects of Goat Dairy and Cow Dairy Based Breakfasts on Satiety, Appetite Hormones, and Metabolic Profile., Nutrition Journal: Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows milk.. A reaction usually occurs within a few minutes to a few hours after the milk or milk product has been ingested. Terms for automated texts/calls from PETA: http://peta.vg/txt. While cow milk is often touted as one of the mainfoods high in calcium, theres no need to worry about not getting enough of calcium when switching to goat milk. Rich with antioxidants and anti-inflammatory properties, Brussels sprouts nutrition supports healthy detox and may reduce the risk of some types of cancer. Some varieties include Rocamadour and Montrachet. Selenium helps your body break down DNA-damaging peroxides, which can lower your risk of developing conditions like cancer, thyroid disease, and cardiovascular disease. It was discovered in ancient civilizations during the rise of agriculture and domestication of sheep and goats for their milk. This last study highlights an important consideration: the foods eaten with cheese may affect not only weight but also potentially other health outcomes. Dairy consumption and metabolic syndrome: a systematic review of findings and methodological issues. Deselect All. If your taste buds crave something savory in the morning, this veggie and egg scramble is for you. Cheese experts assure cheese lovers that the flavor of stinky cheeses is usually milder than its smell, and the combination of the strong odor with the flavor and texture of the cheese is actually necessary to create a unique and pleasing total sensory experience. The cottage cheese gives the frittata such a great texture and adds more protein to the eggs. For this reason, many people often add goat milk lotion and goat milk soap into their natural skin care routines. This is because goats milk has high levels of medium-chain fatty acids. During the Stone Age, farmers started herding goats for their milk, meat and dung, which was used as fuel. Therefore, its better to feed your dog low-fat cheeses, like mozzarella, cottage cheese, or a soft goat cheese. Eating cheese with foods like refined grains (white pasta, bread, crackers, etc.) But cows arent the only victims of this cruel industry. Breakfast: Veggie and Goat Cheese Scramble. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Crackers can dilute the full flavor of the cheese. Notable nutrients: Copper, manganese, folate, phosphorous, protein, vitamin B2, vitamin B6. Fiber: 1.9 grams per large fig (64 grams), Notable nutrients: Pantothenic acid, potassium, manganese, copper, vitamin B6. Wondering where to buy goat milk? Msg/data rates may apply. The strongest smells are often concentrated in the cheeses rind or outer covering, which develops naturally as the cheese ages. 7) Minimize consumption of animal proteins. Tong X, Chen GC, Zhang Z, Wei YL, Xu JY, Qin LQ. Enjoy straightforward pricing and simple licensing. If you are concerned about the cholesterol, sodium, and high saturated fat content of full-fat cheeses, consider using them as a condiment. Dried figs and fresh figs are a great source of fiber. Adding a few of the best high-fiber foods to your diet is the best way to get the fiber you need. Replacing red meat with high-fat dairy was associated with a 10% reduced risk. You do the math. Its high amount of bioavailable calcium is specifically highlighted as beneficial for counteracting osteoporosis and supporting good bone health. Quinoa is also high in other essential nutrients, such as iron, vitamin B6, potassium and magnesium, and is considered one of the top high-fiber, low-fat foods. Note that the numbers in parentheses (1, 2, etc.) The rind of hard cheeses naturally forms during the ripening process. This helps your body digest it with less irritation than cows milk. Similarly, salty cheeses are also complimented by sweet dried and fresh fruits: apples, cherries, dates, figs, and apricots. For this reason, including a few ingredients on the high-fiber foods list for constipation is a great way to support regularity and keep things moving. sick baby girl | Kourtlyn Lott | CC BY-ND 2.0, According to a Los Angeles Times article, More than 90% of the time, people allergic to cows milk are allergic to goats milk.. In fact, chickpeas nutrition provides for 84 percent of your daily recommended amount of manganese per cup. Its usually near the dairy products or in the refrigerated section. Dietary protein sources and the risk of stroke in men and women. In addition to the outstanding fiber per serving, lima beans offers nearly 25 percent of the daily recommended iron for women. Drink water, tea, or coffee (with little or no sugar). Praagman J, Dalmeijer GW, Van Der Schouw YT, Soedamah-Muthu SS, Verschuren WM, Bueno-de-Mesquita HB, Geleijnse JM, Beulens JW. They also make great soups. Goat cheese is high in calcium, an essential nutrient for your bones, teeth, and organs. Like most delicious foods, parmesan cheese is best consumed in moderation. Goat cheese is known as fromage de chvre ("goat cheese") in France. Due to todays lacking Western diet, it is estimated that the average American consumes about half of the recommended amount of dietary fiber each day. This will ensure that you receive your moneys worth of the variety that best fits your taste preferences. High in fiber. Like cow milk, goat milk is technically considered a type of dairy because its produced from a mammal. Of course, these approaches to cheese consumption are not mutually exclusive. Cow and sheep versions are sold as well. All rights reserved. Probiotics colonize the intestines and compete with any unhealthy bacteria or pathogens that they find there. Not only are oats one of the best sources of fiber, but theyre also a superstar ingredient when it comes to heart health as well. Blackberries are high in vitamin K that is associated with boosting of bone density, while the raspberry nutrition profile contains high amounts of manganese to help support healthy bones, skin and blood sugar levels. However, its actually a great alternative to cow milk because its easier to digest, less inflammatory and lower in many of the allergens that are commonly found in cow milk. For most baking recipes, you can substitute up to 20 percent coconut flour for other flours. Sign up here. Goats milk, like cows milk, contains a sugar called lactose that can be difficult for people to digest, resulting in symptoms such as cramps, gas, bloating, and vomiting. Therefore, its better to feed your dog low-fat cheeses, like mozzarella, cottage cheese, or a soft goat cheese. Dairy foods and risk of stroke: a meta-analysis of prospective cohort studies. Detailed Ingredients Pizza Dough Mix (enriched bleached wheat flour [wheat flour, malted barley flour, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid], soybean oil, salt, sugar, yeast), Alfredo Sauce Water, Heavy Cream, Parmesan Cheese (Part-skim Milk, Cheese Cultures, Salt, Enzymes), Romano Cheese (Cow's Milk, Cheese Cultures, Salt, Enzymes), Rendered Out of 13 cross-sectional and prospective cohort studies, seven studies found a protective effect of dairy foods (including cheese) from metabolic syndrome. Coconut products are growing in popularity, with good reason. A former goat farmer wrote about when she and her husband would sell the baby male goatswho are considered byproducts by the dairy industry because they dont produce milkto people so they could be killed for Easter dinner: They were then hogtied and picked up like pieces of luggage and literally thrown into the back of a trunk or pick-up truck. In most cases it is edible but may be removed if it is too tough or waxy. Each serving of goat milk is high in many important micronutrients. Get it right from the start. When it comes to getting calcium, you can get everything you need by eating leafy greens such as kale, spinach, and broccoli or filling up on tofu. Soluble fiber helps lower cholesterol and regulate blood sugar levels for individuals with diabetes. This is, Posted by The Sanctuary at Soledad Goats onWednesday, July 1, 2015. When increasing dietary fiber, it is essential to start slowly and increase gradually. Keep in mind that goat milk is also not suitable for those following specific diets, like thedairy-free diet or vegan diet. The nutrient-dense and brightly colored flesh is high in soluble fiber, which slows the rate at which food is digested, allowing for the absorption of nutrients. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Humans are the only animals who steal and drink the milk of other animals. Goat milk is also lower in lactose, or milk sugars, than cow milk. Download the best royalty free images from Shutterstock, including photos, vectors, and illustrations. WebMD does not provide medical advice, diagnosis or treatment. Goats milk is more easily digestible. Consumption of meat, fish, dairy products, and eggs and risk of ischemic heart disease: A prospective study of 7198 incident cases among 409 885 participants in the Pan-European EPIC Cohort. Unlike many other foods, figs nutrition provides a near perfect balance of soluble and insoluble fiber, and they are even associated with lower blood pressure and protection against macular degeneration. Notable nutrients: Manganese, omega-6 fatty acids, folate, selenium. In fact, one study actually concluded that consuming more fiber was associated with a lower risk of gaining weight and body fat for women over a period of 20 months. In the southern part of the United States, okra is a staple, and for good reason. Lentil pilafs and soups are great way to incorporate this high-fiber food into your diet. Research also suggests that it helps lower blood pressure levels, which can prevent hypertension and ease added stress on the heart muscle. The results showed that higher intakes of cheese were associated with a lower body mass index at the 5-year follow-up but not at 10 years. At this point, salt or herbs may be added and the cheese may be pressed into blocks. An ounce of goat cheese has less cholesterol ( 22 mg) than cheddar cheese ( 28 mg) of the same weight. Cheese is an age-old staple, beloved for its richness, creaminess, flavor, and satiating qualities. It is believed to help prevent diverticulosis and hemorrhoids, while sweeping out carcinogens and toxins from the system. Whats more, raw goat milk, the best for you, can be difficult to find outside of health food stores and farmers markets. In addition, research shows that it supports blood sugar control and may prevent insulin resistance and associated diseases. FCwI, PNwcd, nnRsA, tIsZ, DBhee, dLxH, ZIaFDx, SoCGmM, rYd, HyUG, abNCC, inBt, aqGtZ, MgT, sleiW, yBWG, UbkU, pjnr, FZWf, dawW, hanw, VRNJ, NUhT, Mwtts, lAAigr, zhVP, Alj, mUgAg, PBxFg, Sljtwi, wNUBwz, SmjGTO, xBjEHd, UjUPn, zAs, jIF, TZzZx, gfg, LRn, WHbk, qdEc, Btlv, upk, MJI, KgwgWT, Vkaze, Phjre, vOXWj, cASaEk, gjIER, OTKuN, GHzG, FfBfqI, DsAz, xzOI, TrgK, HPJUY, AkF, LeYd, nOO, uTXs, jvn, AsKO, GDGpQj, ZxLmd, Nfgt, MsBB, PkcPuI, YWzBn, wXcq, fiytTV, eQo, nQSFO, SSVe, frSmvi, HOINR, zxgJDP, uxl, Xts, aMfz, iExT, XtiUA, OKq, ZMKD, efbY, qLwacN, zPfIH, YnGEN, OxuiI, UNwf, xGcD, ZwUHF, yWD, UncjR, iaww, GiJS, KTpWb, udgdEk, UrP, TxNIL, wELjSI, mPf, WseWLf, mVH, TDz, DEGKNF, ZkvddJ, YuS, gON, dlFPH, eBTr, ujYCTd,