Nutrisyong BangkHusay: Kaagapay ang Barangay Otso Para sa Nutrisyong Panalo

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Nutrisyong BangkHusay: Kaagapay ang Barangay Otso Para sa Nutrisyong Panalo Kapag sa Otso, Nutrisyon ang Panalo! ๐Ÿ’ช๐Ÿป

๐Ÿ’š
29/05/2026

๐Ÿ’š

The National Nutrition Council (NNC) supports the Department of Healthโ€™s (DOH) advisory reminding the public to remain vigilant against hantaviruses and other rodent-borne diseases through proper sanitation, food safety, and preventive health practices.

While there are currently no confirmed cases of hantavirus in the Philippines, maintaining clean surroundings and observing proper hygiene remain important in reducing health risks associated with rodent infestation and environmental contamination.

The NNC also encourages the public to follow the Pinggang Pinoy food guide by consuming balanced meals consisting of Go, Grow, and Glow foods in appropriate portions. Staying properly hydrated, maintaining an active lifestyle, and making healthy food choices are likewise important in promoting overall health and well-being, especially during the summer season.

To help prevent rodent-borne diseases:

- Keep homes and surroundings clean
- Store food and water properly
- Practice proper waste disposal
- Avoid direct contact with rodent droppings and nesting materials
- Wear gloves and face masks when cleaning potentially contaminated areas
- Disinfect contaminated surfaces before sweeping or wiping to minimize airborne particles

Individuals experiencing symptoms such as fever, fatigue, muscle pain, headache, or difficulty breathing following possible exposure to rodents are advised to seek immediate medical consultation.

By keeping our surroundings clean, practicing proper hygiene, and making healthy lifestyle and food choices, we can all contribute to preventing disease and promoting safer and healthier communities.



29/05/2026

๐Ÿ”ฅ ALAM MO HA? ๐Ÿ”ฅ

Hindi porket:

โœ”๏ธ Kilala
โœ”๏ธ Maraming kamag-anak
โœ”๏ธ Matagal na sa pwesto
โœ”๏ธ Madaming tarpulin
โ€ฆay KARAPAT-DAPAT nang iboto. ๐Ÿ‘€

๐Ÿ—ณ๏ธ Sa Barangay,
ang kailangan ay:

โœ… MAY NAGAWA
โœ… MAY MALASAKIT
โœ… MARUNONG MAKINIG
โœ… KUMIKILOS KAHIT WALANG CAMERA

Kasi minsanโ€ฆ
mas maingay pa ang kampanya kaysa serbisyo. ๐Ÿ˜

๐Ÿ’ฌ Tandaan:

โ€œAng barangay ay hindi paramihan ng apelyidoโ€ฆ
paramihan ito ng totoong paglilingkod.โ€

โš ๏ธ Bumoto gamit ang isip, hindi dahil sa: โŒ Utang na loob

โŒ Pakikisama
โŒ Kasikatan
โŒ Pamimigay tuwing eleksyon




29/05/2026

๐—™๐—ถ๐—ด๐—ต๐˜ ๐—ต๐˜†๐—ฝ๐—ฒ๐—ฟ๐˜๐—ฒ๐—ป๐˜€๐—ถ๐—ผ๐—ป ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต ๐—ฝ๐—ฟ๐—ผ๐—ฝ๐—ฒ๐—ฟ ๐—ป๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป

According to the World Health Organization (WHO), hypertension, also known as high or elevated blood pressure, is a condition in which the blood vessels have persistently raised pressure. As the heart pumps blood, it creates pressure against the walls of the arteries, known as blood pressure. The higher the pressure, the harder the heart has to pump.

Hypertension is a serious condition that significantly increases the risk of developing heart disease, stroke, kidney problems, and other serious illnesses. Things that increase the risk of having hypertension include modifiable risk factors such as an unhealthy diet with excessive salt consumption, a diet high in saturated fat and trans fats, low intake of fruits and vegetables, drinking too much alcohol, not being physically active, and being overweight or obese. Non-modifiable risk factors include a family history of hypertension, age over 65 years, and coexisting diseases such as diabetes or kidney disease.

In the Philippines, according to the 2023 National Nutrition Survey (NNS), the prevalence of elevated blood pressure among adults 20 years old and above is 16.2%. Unhealthy diet and physical inactivity contribute to around 30% of preventable morbidity and mortality from noncommunicable diseases, including morbidity and mortality due to hypertension. Blood pressure is recorded as two numbers; systolic blood pressure is the first (top) number. It measures the pressure in blood vessels when the heart contracts or beats. Diastolic blood pressure is the second (bottom) number. It measures the pressure in the vessels when the heart rests between beats. Hypertension is diagnosed when a person consistently has elevated blood pressure readings taken on two separate days. This means that the systolic blood pressure is 140 mmHg or higher and/or the diastolic blood pressure is 90 mmHg or higher during both measurements.

In some of the studies conducted, the Dietary Approaches to Stop Hypertension (DASH) diet is one of the most recommended, as it offers a flexible and balanced approach that encourages long-term heart-healthy eating.

This diet emphasizes the consumption of fruits and vegetables, whole grains, lean meats, and legumes. It also encourages limiting foods high in saturated and trans fats, such as full-fat dairy products, fatty meats, tropical oils like coconut, palm kernel, and palm oil, pre-packaged snacks, and sugar-sweetened foods and beverages. In addition, sodium (salt) intake should be reduced by using less salt and high-sodium condiments, such as soy sauce and fish sauce, during food preparation and cooking. Limiting the intake of salty snacks and choosing products with lower sodium content can also help lower blood pressure. Moreover, staying adequately hydrated every day is important, as proper hydration supports blood pressure regulation and normal kidney function.

In addition, physical activity can help reduce and manage high blood pressure. The WHO encourages individuals to do at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous activity, or a combination of both.

The 10 Kumainments also contain relevant nutrition messages that can help us manage hypertension:

Kumainment 3: Kumain ng gulay at prutas araw-araw.
Kumainment 8: Hinay-hinay sa maaalat, mamantika, at matatamis.
Kumainment 9: Panatilihin ang tamang timbang.
Kumainment 10: Maging aktibo. Iwasan ang alak; huwag manigarilyo.

As we observe this Hypertension Awareness Month, let us be reminded that maintaining a healthy diet and active lifestyle is one of the most effective ways to prevent and manage hypertension. Choosing nutritious foods, reducing excessive salt and unhealthy fat intake, engaging in regular physical activity, and practicing heart-healthy habits can greatly lower the risk of hypertension and other cardiovascular diseases. Through small yet consistent lifestyle changes, we can protect our hearts, improve our overall well-being, and achieve a healthier and better quality of life for everyone. Small and consistent changes today can lead to a healthier heart and a better quality of life for everyone.

(Project Development Officer I Candice Margarette Mongas / [email protected] /09631091098)

References:

American Heart Association. (n.d.). Understanding blood pressure readings. https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings

Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI). (2023). 2023 National Nutrition Survey.

World Health Organization. (2024). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

World Health Organization. (n.d.). Hypertension. World Health Organization. https://www.who.int/health-topics/hypertension

World Health Organization. (2025). Hypertension. https://www.who.int/news-room/fact-sheets/detail/hypertension

World Health Organization Regional Office for the Eastern Mediterranean. (2013). Nutrition and hypertension factsheet. https://www.emro.who.int/world-health-days/2013/nutrition-hypertension-factsheet-whd-2013.html

๐Ÿ’š
29/05/2026

๐Ÿ’š

This Hypertension Awareness Month, the National Nutrition Council (NNC) encourages the public to know their numbers and adopt healthier eating and lifestyle habits to help maintain normal blood pressure and support overall heart health.

High blood pressure often has no symptoms, but it can lead to serious health problems such as heart disease, stroke, and kidney failure if left unmanaged.

Following the Pinggang Pinoy food guide can help individuals achieve balanced meals by consuming Go, Grow, and Glow foods in appropriate portions. Reducing salt intake, eating more fruits and vegetables, drinking enough water, staying physically active, managing stress, and getting enough sleep are likewise important in promoting a healthier lifestyle.

The public is also advised to limit the consumption of high-sodium foods such as instant noodles, chips, canned goods, processed meats, and salty sauces, as excessive sodium intake may contribute to elevated blood pressure.

Regular blood pressure monitoring and making informed nutrition choices are important steps toward preventing hypertension and its complications.

By making healthy food and lifestyle choices every day, we can all contribute to building healthier hearts and healthier communities.




๐Ÿ’š
19/05/2026

๐Ÿ’š

๐๐„๐€๐“ ๐€๐‹๐“๐€๐๐‘๐„๐’๐˜๐Ž๐ ๐–๐ˆ๐“๐‡ ๐“๐‡๐„๐’๐„ ๐‡๐„๐€๐‘๐“-๐‡๐„๐€๐‹๐“๐‡๐˜ ๐Œ๐„๐€๐‹๐’! ๐Ÿซ€๐Ÿ’ช๐Ÿป

Ang ๐™™๐™ž๐™š๐™ฉ๐™–๐™ง๐™ฎ ๐™–๐™ฅ๐™ฅ๐™ง๐™ค๐™–๐™˜๐™๐™š๐™จ ๐™ฉ๐™ค ๐™จ๐™ฉ๐™ค๐™ฅ ๐™๐™ฎ๐™ฅ๐™š๐™ง๐™ฉ๐™š๐™ฃ๐™จ๐™ž๐™ค๐™ฃ (๐˜ฟ๐˜ผ๐™Ž๐™ƒ) ๐™™๐™ž๐™š๐™ฉ, ay isang uri ng diyeta kung saan nakatuon sa pagbabawas ng sodium, habang pinapataas ang pagkain ng gulay, prutas, at lean pork, manok, at fish, para mapababa ang blood pressure at pangalagaan ang ating puso! โค๏ธ

Ngayong ๐—›๐˜†๐—ฝ๐—ฒ๐—ฟ๐˜๐—ฒ๐—ป๐˜€๐—ถ๐—ผ๐—ป ๐—”๐˜„๐—ฎ๐—ฟ๐—ฒ๐—ป๐—ฒ๐˜€๐˜€ ๐— ๐—ผ๐—ป๐˜๐—ต, ibinabahagi namin ang mga heart-friendly meals na inihanda ng DOST-FNRI sa kanilang 2024 Menu Guide Calendar for Individuals with Hypertension! ๐Ÿ’ช๐Ÿป

๐— ๐—ฎ๐—ฎ๐—ฎ๐—ฟ๐—ถ๐—ป๐—ด ๐—ฏ๐—ถ๐˜€๐—ถ๐˜๐—ฎ๐—ต๐—ถ๐—ป ๐—ฎ๐—ป๐—ด ๐—น๐—ถ๐—ป๐—ธ ๐—ป๐—ฎ ๐—ถ๐˜๐—ผ ๐—ฝ๐—ฎ๐—ฟ๐—ฎ ๐˜€๐—ฎ ๐—ฏ๐˜‚๐—ผ๐—ป๐—ด ๐—ฑ๐—ฒ๐˜๐—ฎ๐—น๐˜†๐—ฒ:https://www.fnri.dost.gov.ph/images/images/standardtools/MenuGuideCalendar/MGC-2024.pdf

Dahil ang pag-aalaga sa ating puso ay nagsisimula sa bawat subo ๐Ÿฝ๏ธ
๐™ˆ๐™–๐™จ๐™ช๐™จ๐™ฉ๐™–๐™ฃ๐™จ๐™ฎ๐™–, ๐™ข๐™–๐™จ๐™–๐™ง๐™–๐™ฅ, ๐™–๐™ฉ ๐™๐™š๐™–๐™ง๐™ฉ-๐™›๐™ง๐™ž๐™š๐™ฃ๐™™๐™ก๐™ฎ! ๐Ÿซ€๐Ÿฝ๏ธ

Ikaw, i-share mo naman ang heart-healthy meals na inihahanda mo! ๐Ÿ’ฌ

๐Ÿ’š
19/05/2026

๐Ÿ’š

16/03/2026

๐Ÿ’š

๐Ÿ’š๐Ÿ‘Œ
16/03/2026

๐Ÿ’š๐Ÿ‘Œ

๐Ÿ’š๐Ÿ‘Œ
16/03/2026

๐Ÿ’š๐Ÿ‘Œ

๐—ข๐—ฃ๐—ง ๐—ฃ๐—น๐˜‚๐˜€ ๐—ง๐—ฆ๐—˜๐—ž: ๐—˜๐—ป๐˜€๐˜‚๐—ฟ๐—ถ๐—ป๐—ด ๐—พ๐˜‚๐—ฎ๐—น๐—ถ๐˜๐˜† ๐—ฑ๐—ฎ๐˜๐—ฎ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต ๐—ข๐—ฃ๐—ง ๐—ฃ๐—น๐˜‚๐˜€ ๐——๐—ค๐—–

Let us recall that the Operation Timbang (OPT) Plus is the annual growth assessment for all children aged 0 to 59 months in the barangay. This is being done to generate data on the nutritional status and locate malnourished (undernourished and overnourished) children needing nutrition intervention. The conduct of OPT Plus is mainly done by a trained OPT Plus Team headed by the Rural Health Midwife (RHM), assisted by the Barangay Nutrition Scholars (BNS) and Barangay Health Workers (BHW). Other members of the team can be the Barangay Kagawad on Health and Nutrition, other barangay officials and staff, Sangguniang Kabataan (SK) officials, Day Care Workers, teachers-in-charge, zone leaders, among others.

The OPT Plus protocol covers five (5) major activities that the OPT Plus Team should strictly follow to generate timely, reliable, accurate, and precise OPT Plus data.

โ€ข ๐๐ซ๐ž-๐Ž๐๐“ ๐๐ฅ๐ฎ๐ฌ ๐๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅ: Organization and training of the OPT Plus Team, household profiling and spot mapping, and preparation and verification of measuring tools and equipment.

โ€ข ๐Ž๐๐“ ๐๐ฅ๐ฎ๐ฌ ๐๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅ ๐จ๐ง ๐€๐ง๐ญ๐ก๐ซ๐จ๐ฉ๐จ๐ฆ๐ž๐ญ๐ซ๐ข๐œ ๐Œ๐ž๐š๐ฌ๐ฎ๐ซ๐ž๐ฆ๐ž๐ง๐ญ: Actual taking of anthropometric measurements and checking for edema, feedbacking to parents the nutritional status of children, and referral of identified malnourished children.

โ€ข ๐Ž๐๐“ ๐๐ฅ๐ฎ๐ฌ ๐๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅ ๐จ๐ง ๐ƒ๐š๐ญ๐š ๐๐ซ๐จ๐œ๐ž๐ฌ๐ฌ๐ข๐ง๐ , ๐„๐ง๐œ๐จ๐๐ข๐ง๐ , ๐š๐ง๐ ๐‘๐ž๐ฉ๐จ๐ซ๐ญ ๐†๐ž๐ง๐ž๐ซ๐š๐ญ๐ข๐จ๐ง: OPT Plus processing, using the electronic OPT Plus tool, and data quality check.

โ€ข ๐Ž๐๐“ ๐๐ฅ๐ฎ๐ฌ ๐๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅ ๐จ๐ง ๐ƒ๐š๐ญ๐š ๐ˆ๐ง๐ญ๐ž๐ซ๐ฉ๐ซ๐ž๐ญ๐š๐ญ๐ข๐จ๐ง ๐š๐ง๐ ๐€๐œ๐ญ๐ข๐จ๐ง ๐๐ฅ๐š๐ง๐ง๐ข๐ง๐ : Use of OPT Plus results, report generation, data analysis and interpretation, and data utilization and action planning.

โ€ข ๐Ž๐๐“ ๐๐ฅ๐ฎ๐ฌ ๐๐ซ๐จ๐ญ๐จ๐œ๐จ๐ฅ ๐จ๐ง ๐…๐จ๐ฅ๐ฅ๐จ๐ฐ ๐“๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐€๐œ๐ญ๐ข๐ฏ๐ข๐ญ๐ข๐ž๐ฌ: Monthly monitoring of children aged 0-23 months, and those older malnourished children, semestral monitoring of 24-59 months old children, and Barangay Nutrition Action Plan (BNAP) monitoring.

Understanding the prevalence and burden of malnutrition is influenced by the quality of data collected and generated. At each phase of the program implementation, from initial development, training, fieldwork, data recording, and analysis, there are risks to the quality of the data. Further, prevalence of malnutrition is impacted by the frequent inaccuracies and gaps in anthropometry data quality, particularly in large-scale survey implementation.

The OPT Plus Data Quality Check (DQC) is a quantitative assessment of the accuracy, reliability, completeness, timeliness, and usefulness of the OPT Plus results of each local government unit (LGU). DQC tool measures the accuracy of OPT Plus results and targets to eradicate factors affecting anthropometry, such as improper age reporting and calculation, imprecise anthropometry measurements, incomplete anthropometry data, incompetence of measures, data manipulation, and contextual factors.

Using a reliable tool for child anthropometry and data quality assessment is a strong data management method. Certain improvements in data quality can be identified by tools that can clean criteria and feedback through plausibility checks. As for the OPT Plus DQC established by National Nutrition Council, the following dimensions are identified for evaluation to ensure accurate and quality data:

a. ๐€๐œ๐œ๐ฎ๐ซ๐š๐œ๐ฒ: it seeks to determine the quality of measurements and the tools used for measurement, and it is associated with the correctness of data so that it measures what it intends to measure.

b. ๐‘๐ž๐ฅ๐ข๐š๐›๐ข๐ฅ๐ข๐ญ๐ฒ: focused on generating data using standard protocols or methods that are recurring regardless of the user or frequency of the actions being performed. This involves OPT Plus Team training, standardization, and the team's capacity to adhere to established standards and protocols while measuring children's length/height and weight.

c. ๐‚๐จ๐ฆ๐ฉ๐ฅ๐ž๐ญ๐ž๐ง๐ž๐ฌ๐ฌ: pertains to how well the target population is covered by the data collected. This dimension seeks to guarantee that 80 to 110% OPT Plus coverage is attained and to avoid missing information of children and their mothers or caregivers.

d. ๐“๐ข๐ฆ๐ž๐ฅ๐ข๐ง๐ž๐ฌ๐ฌ: refers to the review of the OPT Plus data and reports that were submitted to key personnel and offices within the time frame stipulated in the protocol.

e. ๐”๐ฌ๐ž๐Ÿ๐ฎ๐ฅ๐ง๐ž๐ฌ๐ฌ: refers to providing nutrition services to identified children and in what activities and meetings the OPT Plus results were used (i.e., BNAP formulation, conduct of Program Implementation Review, etc.).

Supportive supervision is an integral part of the OPT Plus DQC in which the supervisors guide, oversee, and teach the OPT Plus Team to guarantee the success and appropriate implementation of the OPT Plus. Additionally, by demonstrating proper procedures and nurturing team members' proficiency, the supervisor assists the team members in making things work, identifying errors, and correcting them at the same time during the supportive supervision. OPT Plus DQC ensures that the data and nutritional status of children are accurate and free from errors.

High-quality data is essential for better information necessary in decision-making and policy making. In nutrition, quality anthropometric data and quality socio-demographic information such as s*x and age are critical in order to have accurate and reliable nutritional status assessment. This information will be the primary basis of policymakers, program managers, researchers, and advocates of nutrition in planning their nutrition programs and interventions. (Nutrition Officer II Keishe Jan T. Aban/ [email protected] / 0963-109-0198)

Reference:

National Nutrition Council, University of the Philippines Los Baรฑos, and UNICEF. 2023. Operation Timbang Plus Manual of Operations and Data Quality Check Protocol. Manila, Philippines.

๐ŸŒธ๐Ÿ“œ ๐ˆ๐Š๐€WALONG ๐†๐€๐๐€๐˜ ๐Ÿ“œ๐ŸŒธ ๐˜€๐—ฎ ๐™Š๐™ฉ๐™จ๐™ค๐™ฃ๐™œ ๐™‚๐™–๐™—๐™–๐™ฎ ๐™๐™ช๐™ฃ๐™œ๐™ค ๐™จ๐™– ๐™ˆ๐™–๐™ก๐™ช๐™จ๐™ค๐™œ ๐™ฃ๐™– ๐˜ฝ๐™ช๐™๐™–๐™ฎ:๐‘พ๐‘จ๐‘บ๐‘ฏ (๐‘พ๐’‚๐’•๐’†๐’“ ๐‘บ๐’‚๐’๐’Š๐’•๐’‚๐’•๐’Š๐’๐’ ๐’‚๐’๐’… ๐‘ฏ๐’š๐’ˆ๐’Š๐’†๐’๐’†) ๐‘ท๐’“๐’๐’‹๐’†๐’„๐’•Malinis na Tu...
16/07/2025

๐ŸŒธ๐Ÿ“œ ๐ˆ๐Š๐€WALONG ๐†๐€๐๐€๐˜ ๐Ÿ“œ๐ŸŒธ ๐˜€๐—ฎ ๐™Š๐™ฉ๐™จ๐™ค๐™ฃ๐™œ ๐™‚๐™–๐™—๐™–๐™ฎ ๐™๐™ช๐™ฃ๐™œ๐™ค ๐™จ๐™– ๐™ˆ๐™–๐™ก๐™ช๐™จ๐™ค๐™œ ๐™ฃ๐™– ๐˜ฝ๐™ช๐™๐™–๐™ฎ:
๐‘พ๐‘จ๐‘บ๐‘ฏ (๐‘พ๐’‚๐’•๐’†๐’“ ๐‘บ๐’‚๐’๐’Š๐’•๐’‚๐’•๐’Š๐’๐’ ๐’‚๐’๐’… ๐‘ฏ๐’š๐’ˆ๐’Š๐’†๐’๐’†) ๐‘ท๐’“๐’๐’‹๐’†๐’„๐’•

Malinis na Tubig, Sarili, at Paligid, Pangunahing Sandata Laban sa Sakit!

Ayon sa United Nations Childrenโ€™s Fund (UNICEF) noong 2023, halos 829,000 tao ang namamatay kada taon dahil sa mga sakit na dulot ng hindi ligtas na tubig, kakulangan sa kalinisan ng kapaligiran, at hindi maayos na personal na kalinisan.

Ang pag-iwas sa mga ganitong sakit ay nagsisimula sa pagpapanatili ng malinis na katawan. Gayunpaman, hindi lamang ito natatapos sa personal na kalinisan. Kagaya ng itinuturo ng Proyektong WASH o Safe Water, Hygiene, and Sanitation Project, mahalaga rin ang malinis na tubig at kapaligiran upang masiguro ang kaligtasan laban sa mga sakit na dulot ng kakulangan sa sanitasyon.

Noong nakaraang buwan, inilunsad sa Barangay 8 - Bangkusay ang proyektong WASH na pinamagatang โ€œWASH Today, Safe All the Way!โ€ para sa mga batang nag-aaral sa Daycare Center. Pinangunahan ito ng mga Practicum Students ng BS Nutrition mula sa UPLB, katuwang ang Barangay Nutrition Scholar (BNS) na si Ms. Grace Den Bathan at Daycare Teacher, Maโ€™am Fatima Valdellon. Layunin ng proyektong ito na ituro ang tamang kalinisan sa katawan at kapaligiran.

Bukod dito, isinagawa rin sa barangay ang programang โ€œKamalayan sa Patubig,โ€ na naglalayong masiguro ang kalinisan ng tubig-inumin ng mga residente, lalo ko na ang free-flowing na pinagkukunang-tubig mula sa apat na lokasyon sa barangay.

Tingnan ang poster sa ibaba para sa ibaโ€™t ibang aktibidad na bahagi ng Proyektong WASH. Abangan din ang iba pang inisyatibang pangkalinisan at pangkalusugan para sa isang mas ligtas, malinis, at healthy na Barangay Bangkusay!

๐‘ท๐’‚๐’๐’ˆ๐’˜๐’‚๐’๐’๐’๐’ˆ ๐‘ฎ๐’‚๐’ƒ๐’‚๐’š ๐’‘๐’‚๐’“๐’‚ ๐’”๐’‚ ๐‘ฏ๐’†๐’‚๐’๐’•๐’‰๐’š ๐‘ฉ๐’‚๐’๐’ˆ๐’Œ๐’–๐’”๐’‚๐’š
#๐‘ฉ๐‘จ๐‘ต๐‘ฎ๐‘ฒ๐’‰๐‘ผ๐‘บ๐‘จ๐’€

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