Amaphuzu avelele
Amantongomane acebile ngama-acid anamafutha, amavithamini ahlukene, i-fiber, ama-antioxidants, amaprotheni, nezinye izakhamzimba. Izifundo ezahlukahlukene ziphakamisa ukuthi amantongomane afana nama-alimondi, ama-walnuts namakinati nezithelo ezomisiwe ezinjengamakhiwane, umlimi unquma, amadethi kanye namagilebhisi angazuza ekwehliseni ubungozi bezinhlobo ezithile zomdlavuza njengomdlavuza webele, umdlavuza omnyama, isisu esingeyona i-cardia adenocarcinoma (uhlobo womdlavuza wesisu) nomdlavuza wamaphaphu. Izazi zokudla okunomsoco ziphakamisa nokuthi kuthathwe amantongomane afana nama-alimondi njengengxenye yohlelo lwe-keto diet / Nutrition plan kulabo abalandela indlela yokuphila ye-ketogenic ukunciphisa isisindo nokuhlala kude nokukhuluphala, izinkinga zenhliziyo nomdlavuza. Kodwa-ke, ngokususelwa kuzithako zokudla eziphilayo ezitholakala kumantongomane ahlukene nezithelo ezomisiwe nezinye izinto ezifana nendlela yethu yokuphila, ukungezwani komzimba nokudla, uhlobo lomdlavuza kanye nemithi eqhubekayo, umuntu kusengadingeka ukuthi athuthukise uhlelo lwabo lokudla ukuze athole izinzuzo eziphezulu futhi ahlale ephephile.
Kunezici ezihlukahlukene ezingaba nomthelela engozini zomdlavuza. Izinto eziyingozi zofuzo ezifana noshintsho oluthile, ubudala, ukudla, izici zendlela yokuphila njengotshwala, ukubhema, ukusetshenziswa kukagwayi, ukukhuluphala, ukuntuleka kokuzivocavoca umzimba, umlando womndeni womdlavuza kanye nezici zemvelo njengokuchayeka emisebeni ngezinye zezinto ezivame kakhulu eziyingozi. yomdlavuza. Nakuba eziningi zalezi zingekho ngaphansi kokulawula kwethu, kuningi esingakwenza ukunciphisa ingozi yomdlavuza. Ukwamukela indlela yokuphila enempilo, ukudla ukudla okulinganiselayo, ukuvivinya umzimba njalo nokuzigcina siphilile ngokomzimba ngezinye zezinto esingayenza ukuze sigweme umdlavuza.
Ukudla kwethu kungaba nomthelela omkhulu ekuvimbeleni umdlavuza. Ngokusho kweCancer Research UK, ukudla ukudla okunempilo kungavimbela cishe oku-1 kwabangama-20 zomdlavuza. Uhlelo lokudla okunempilo/lokudla okunempilo lokuvikela umdlavuza oluklanywe izazi zokudla okunomsoco ngokuvamile luhlanganisa izithelo nemifino ecebile e-antioxidant, imidumba/ubhontshisi, amantongomane anjengamakinati, ama-alimondi nama-walnuts, okusanhlamvu okuphelele namafutha anempilo. Amantongomane anjengama-alimondi athandwa kakhulu ekudleni kwe-keto noma indlela yokuphila ye-ketogenic nayo ecutshungulwa ekudleni komdlavuza kulezi zinsuku. Kule bhulogi, sizonaba ngezifundo ezihlole ukuthi ukusetshenziswa kwamantongomane nezithelo ezomisiwe kuyazuzisa yini ekunciphiseni ingozi yomdlavuza.
Izinhlobo Ezihlukile Zamantongomane
Kunezinhlobo ezahlukahlukene zamantongomane adliwayo anempilo futhi anomsoco. Amanye amakinati ezihlahla ezidliwayo ahlanganisa ama-alimondi, ama-hazelnut, ama-walnuts, ama-pistachio, amantongomane ephayini, amantongomane e-cashew, ama-pecans, ama-macadamias namantongomane aseBrazil.
Ama-chestnut nawo amantongomane ezihlahla, kepha ngokungafani namanye, lawa angama-starchier. Ama-chestnut anokuqukethwe okuphezulu kwe-carbohydrate uma kuqhathaniswa nama-alimondi namanye amantongomane amaningi ezihlahla.
Amantongomane abizwa nangokuthi amantongomane nawo athandwa kakhulu futhi awela ngaphansi kwesigaba samantongomane adliwayo. Amakinati nawo anomsoco kakhulu njengama-alimondi, ama-walnuts namanye amantongomane ezihlahla.
Ukudla Okufanele Ukudla Ngemuva Kokuxilongwa Komdlavuza!
Akukho mdlavuza owodwa ofanayo. Dlulela ngale kwemihlahlandlela ejwayelekile yokudla kuwo wonke umuntu futhi wenze izinqumo ezenziwe ngezifiso ngokudla nezithasiselo ngokuzethemba.
Izinzuzo Zezempilo Zamantongomane
Amantongomane acebile ezinhlotsheni ezahlukahlukene zama-monounsaturated kanye nama-polyunsaturated fatty acids, amavithamini ahlukahlukene, i-fiber, ama-antioxidants, amaprotheni, kanye namanye ama-macronutrients kanye nama-micronutrients. Okushiwo ngezansi yizinzuzo zezempilo zamantongomane ambalwa asetshenziswa kakhulu nsuku zonke.
Ama-alimondi
Ukudla okunomsoco ocebile ngama-alimondi kuzuzisa kakhulu njengoba kugcwele amaprotheni namafutha enempilo futhi kunama-carbohydrate amancane. Ama-alimondi afakwe njengengxenye yokudla okunomsoco anikela enanini elikhulu lamaprotheni, amafutha anempilo, i-fiber, i-vitamin E, i-magnesium, amavithamini e-B afana ne-folate (uvithamini B9) ne-biotin (uvithamini B7) namanani amancane we-calcium, i-iron ne-potassium .
Kulezi zinsuku, abantu bavame ukucinga mayelana nokudla kwe-keto futhi bafinyelele izazi zokudla ukuze zibasize bahlele indlela yokuphila ye-ketogenic ngenhloso yokulahlekelwa isisindo nokuzigcina bekulungele ukuvimbela izinkinga zenhliziyo kanye umdlavuza esikhathini esizayo. Nakuba ama-alimondi enamafutha amaningi, ngokuvamile angamafutha e-monounsaturated angasiza ekuvikeleni inhliziyo ngokugcina amazinga e-HDL cholesterol enhle uma kuqhathaniswa ne-cholesterol embi ye-LDL. Ama-alimondi angenye yokudla okuyintandokazi kochwepheshe bokudla okunempilo abakha izinhlelo zokudla okunomsoco kulabo abahlela ukuqala impilo ye-ketogenic, njengoba ama-alimondi anama-carbohydrate amancane, anamafutha amaningi kanye namaprotheni (alungele ukudla kwe-keto) futhi asiza ekwehliseni isisindo somzimba futhi ukukhuluphala ngokweqile, ngaleyo ndlela kunciphisa amathuba okuba nezinkinga zenhliziyo kanye nomdlavuza njengomdlavuza webele.
Ngaphandle kokwehlisa indlala nokukhuthaza ukwehla kwesisindo, ama-alimondi nawo asiza ekwehliseni amazinga kashukela egazini, ekwehliseni umfutho wegazi nokwehlisa amazinga e-cholesterol. Akumangalisi ukuthi kungani odokotela bezokudla nezomdlavuza behlanya ngama-alimondi - isidlo esilula nesinomsoco!
Ama-Walnuts
Ama-walnuts ayimithombo ecebile yama-omega-3-fatty acids, ama-antioxidants, amaprotheni, i-fiber, amavithamini afaka i-Vitamin E, i-Vitamin B6 ne-folic acid namaminerali afana ne-phosphorus ne-manganese yethusi.
Ama-Walnuts angasiza ekuphatheni
- umzimba Syndrome
- Diabetes
- Ukuvuvukala
- Ukukhuluphala kanye nesisindo somzimba
Ama-Walnuts akhuthaza ukukhula kwamagciwane athile alungele amathumbu ethu. Ukudla ama-walnuts nakho kungasiza ekwehliseni ubungozi besifo senhliziyo kanye nokuwohloka komqondo futhi kusekele nokusebenza okunempilo kobuchopho. Ama-Walnuts nawo angama-keto - anobungani futhi athokozelwa njengokudla okugculisayo yilabo abalandela indlela yokuphila ye-ketogenic kanye nokudla ukuze banciphise umzimba futhi bahlale kude nomdlavuza. Ngenxa yalezi zinzuzo, izazi zomdlavuza nazo zibheka ama-walnuts njengokudla okunempilo.
amantongomane
Amakinati ayimithombo ecebile yamaprotheni, amavithamini namaminerali ahlukene, ifayibha, namafutha anempilo. Amakinati abhekwa njengamaphrotheni amaningi kunamanye amantongomane.
Ukuthatha amakinati kungasiza ekusekeleni impilo yenhliziyo, ukugcina amazinga kashukela egazini nesisindo somzimba esinempilo.
Izithelo Ezomile
Izithelo ezomisiwe azilutho ngaphandle kwezithelo ezingavuthiwe ngokuqukethwe kwamanzi okususwe ngokwemvelo noma ngezinye izinqubo zokuthuthukisa isikhathi sabo sokuphila. Sivame ukusebenzisa izithelo ezomisiwe ezinjengamakhiwane omisiwe, amadethi, omisiwe, ama-sultana nama-prunes njengengxenye yokudla kwethu kwanamuhla ngenxa yezinzuzo zawo zokudla okunempilo. Izithelo ezomile (isb: amakhiwane) zicebile ku-fiber, amaminerali kanye namavithamini futhi zaziwa njengezinezithako ezilwa nokuvuvukala. Izithelo ezomile njengezithelo zomvini namakhiwane omisiwe nazo zingazuza ekulawuleni amazinga kashukela egazini. Izithelo ezomisiwe ziyasiza futhi ekulweni nezifo zenhliziyo, ukukhuluphala ngokweqile nesifo sikashukela.
Kodwa-ke, kunombono wokuthi izithelo ezomisiwe zingaba nempilo encane kunezithelo ezintsha njengoba ziqukethe ushukela omningi futhi kungacaci ukuthi ukudla izithelo ezomisiwe kufaka phakathi amakhiwane omisiwe nezinsuku kunezinzuzo ezifanayo zokudla okunomsoco nomphumela wokuvikela umdlavuza njengokudla izithelo ezintsha.
I-Association of Nut kanye Nezithelo Ezomile Ukusetshenziswa Nengozi Yomdlavuza
Amantongomane nezithelo ezomisiwe bekulokhu kuyingxenye yokudla kwethu kusukela emashumini amaningi eminyaka, ikakhulukazi ekudleni kwaseMedithera. Amantongomane afana nama-alimondi kanye nama-walnuts nawo abe yizintandokazi zokudla kokudla kwabadli bezemvelo njengoba lezi kuyizithako eziyinhloko zokudla keto noma indlela yokuphila ye-ketogenic ethatha indawo yokudla okune-tastier ngokuqukethwe okuphezulu kwe-carbohydrate, futhi kuhlolisiswa ukunakekelwa komdlavuza nokuvikela. Ngenxa yenani lazo eliphakeme lokudla okunempilo, kwenziwa izifundo ezahlukahlukene ukutadisha ukuthi amantongomane nokusetshenziswa kwezithelo ezomisiwe kuyasisiza yini ekunciphiseni ubungozi bezinhlobo ezahlukahlukene zomdlavuza. Ezinye zezifundo ezihlolisise ukuhlangana kwamantongomane nokusetshenziswa kwezithelo ezomisiwe ezinobungozi bomdlavuza zichazwe ngezansi.
Inhlangano phakathi kokudla okunomsoco ocebile ngamantongomane, ama-Walnuts noma ama-alimondi kanye nengozi yomdlavuza webele
Ocwaningweni olushicilelwe ngo-2015, abacwaningi bahlole ubudlelwane phakathi kokusetshenziswa kokudla / okunomsoco ocebile ngamantongomane njengamakinati, ama-walnuts noma ama-alimondi kanye nokukhula komdlavuza webele. Ucwaningo lubandakanya imininingwane phakathi kuka-2012-2013 kusuka kubantu besifazane abanomdlavuza webele abangama-97 abaqashwe esikhungweni esisodwa sasesibhedlela sikahulumeni, i-Instituto Estatal de Cancerología de Colima, eMexico nabesifazane abangu-104 abanama-mammograms ajwayelekile angenawo umlando ngaphambili womdlavuza webele. Abaphenyi bahlole imvamisa yokusetshenziswa kwamantongomane ngabahlanganyeli besifundo. (U-Alejandro D. Soriano-Hernandez et al, Gynecol Obstet Invest., 2015)
Ukuhlaziywa kutholakale ukuthi ukudla kakhulu amantongomane afaka amakinati, ama-walnuts noma ama-alimondi njengengxenye yokudla / ukudla kukwehlise kakhulu ingozi yomdlavuza webele kabili noma kathathu. Ngakho-ke, ukuthatha amantongomane (ama-alimondi, ama-walnuts noma amakinati) njengengxenye yokudla kwansuku zonke kungasiza ekunciphiseni ubungozi bomdlavuza webele.
Inhlangano phakathi kokusetshenziswa kweNut kanye ne-Colorectal Cancer Risk
Ocwaningweni lwakamuva olushicilelwe ku-2018, abacwaningi baseKorea bahlole ubudlelwane phakathi kokusetshenziswa kwamantongomane nobungozi bomdlavuza obucayi. Ukuhlaziya, basebenzise idatha yocwaningo lomtholampilo (lwe-case-control) olufaka iziguli ezinomdlavuza ezingama-923 ezivela eNational Cancer Center eKorea nezilawuli ze-1846. Imininingwane yokudla okuqoqiwe yaqoqwa kusetshenziswa uhlu lwemibuzo lokudla okulinganiselwa kokulinganiswa lapho bekhipha imininingwane ngokusetshenziswa kwezinhlobo zokudla eziyi-106. Ukusetshenziswa kwamantongomane kufaka phakathi amakinati, amantongomane ephayini, nama-alimondi kwahlukaniswa ngaphansi kokwehlukaniswa okukodwa kokudla okunomsoco. Uma ukusetshenziswa kwamantongomane kwakungaphansi kokuphakelayo okungu-1 ngeviki, kwahlukaniswa njengokusetshenziswa okunguziro. Eminye imikhakha kwakungu-1-3 servings ngeviki kanye ne -3 servings ngeviki. (Jeeyoo Lee et al, Nutr J., 2018)
Ucwaningo luthole ukuthi imvamisa ephezulu yokusetshenziswa kwamantongomane ihlotshaniswa kakhulu nokwehla kwengozi yomdlavuza obala phakathi kwabesifazane nabesilisa. Lokhu kubhekwa bekuhambisana nawo wonke amasayithi angaphansi kwekholoni kanye ne-rectum kubo bobabili abesilisa nabesifazane. Kodwa-ke, bekukhona okuhlukile kulokhu kubhekwa komdlavuza we-colon oyinhloko wabesifazane.
Ngamafuphi, lolu cwaningo lukhombisa ukuthi ukusetshenziswa okunomsoco ocebile ngamantongomane njengama-alimondi, amakinati kanye nama-walnuts kungasiza ekwehliseni ubungozi bomdlavuza obomvu phakathi kwabesifazane nabesilisa.
Ukuhlangana phakathi kweNut Consumption and Lung Cancer Risk
Ocwaningweni olwanyatheliswa ngo-2017, abacwaningi bahlola ukuhlobana phakathi kokusetshenziswa kwamantongomane kanye nengozi yamaphaphu. umdlavuza. Ukuhlaziya, basebenzise idatha evela ezimweni zamaphaphu ezingu-2,098 ezivela ocwaningweni lomtholampilo (ukulawulwa kwecala) oluqanjwe ngokuthi i-Environment and Genetics ocwaningweni lwe-Lung Cancer Etiology (EAGLE) kanye namacala ayi-18,533 ezigameko ocwaningweni olusekwe kuqembu/labantu oluqanjwe ngokuthi iNational Institutes of Health. (NIH) I-American Association of Retired Persons (AARP) Diet and Health Study. Ulwazi lokudla lutholwe kusetshenziswa uhlu lwemibuzo lwemvamisa yokudla kuzo zombili izifundo. (UJennifer T Lee et al, iCancer Epidemiol Biomarkers Prev., 2017)
Ucwaningo luthole ukuthi ukusetshenziswa kakhulu kwamantongomane kuhlotshaniswa nokwehla kwesigameko somdlavuza wamaphaphu. Abaphenyi baphinde bathola ukuthi le nhlangano ibizimele ngesimo sokubhema ugwayi kanye nezinye izinto eziyingozi.
Inhlangano phakathi kokusetshenziswa kwe-Nut ne-Peanut Butter ne-Gastric Non-cardia Adenocarcinoma
Ukuhlola umthelela ukusetshenziswa komuthi wamantongomane namantongomane kuma-subtypes athile womdlavuza, kwenziwa ucwaningo ngo-2017 ngabaphenyi beNational Cancer Institute e-USA. Kulolu cwaningo, abacwaningi basebenzise idatha evela ku-NIH-AARP (National Institute of Health - American Association of Retired Persons) yokudla nezempilo okubandakanya abantu abangama-566,407 abaneminyaka ephakathi kuka-50 no-71. Kusetshenziswe imibuzo yemibuzo yokuvama okuqinisekisiwe ukuthola umuthi wansuku zonke ukusetshenziswa kanye nesikhathi sokulandela esimaphakathi somhlanganyeli ngamunye bekuyiminyaka eyi-15.5. (Hashemian M et al, Am J Clin Nutr., 2017)
Ucwaningo luthole ukuthi ukusetshenziswa kakhulu kwamantongomane nebhotela lamantongomane kuhlotshaniswa nengozi ephansi yokuthola isisu i-cardia adenocarcinoma uma kuqhathaniswa nalabo abangawadlanga amantongomane. Kodwa-ke, abacwaningi abatholanga ukuhlobana phakathi kokusetshenziswa kwamantongomane okwandisiwe kanye ne-esophageal adenocarcinoma, i-esophageal squamous cell carcinoma kanye nomdlavuza wesisu owenzeka engxenyeni yokuqala eseduzane ne-esophagus eyaziwa njenge-gastric cardia adenocarcinoma.
Ngokufingqa lezi zifundo zikhombisa ukuthi ukudla okunomsoco ocebile kumantongomane njengama-alimondi, ama-walnuts namakinati kungasiza ekunciphiseni ubungozi bezinhlobo zomdlavuza ezibandakanya umdlavuza webele, umdlavuza we-colorectal, i-gastric non cardia adenocarcinoma nomdlavuza wamaphaphu.
Inhlangano phakathi Kokusetshenziswa Kwezithelo Ezomile kanye Nengozi Yomdlavuza
Ocwaningweni lwakamuva olushicilelwe ngo-2019, abacwaningi bahlole ubudlelwane phakathi kokudla izithelo ezomisiwe kanye nobungozi bezinhlobo ezahlukahlukene zomdlavuza. Ngalokhu, benze ukubuyekeza okuhlelekile kwezifundo zokubuka eziyi-16 ezashicilelwa phakathi kuka-1985 no-2018 futhi zahlola ukuthi kungenzeka yini ukuthi kube khona noma yikuphi ukuhlangana phakathi kokudla izithelo zomisiwe nezomdlavuza kubantu. Iningi lezifundo ezifakiwe ekuhlaziyweni zenziwa e-United States, eNetherlands naseSpain enamacala ayi-12,732 437,298 avela kubahlanganyeli abangama-2019. (UMossine VV et al, u-Adv Nutr. XNUMX)
Ucwaningo luqhakambise ukuthi ukwanda kokudla kwezithelo ezomisiwe njengamakhiwane, ama-prune, i-raisin njll kungasisiza ngokunciphisa ubungozi bomdlavuza. Ukuhlaziywa kwathola ukuthi ukudla izithelo ezomisiwe kwakusebenza njengokudla izithelo ezintsha ekwehliseni ubungozi bemidlavuza. Ucwaningo luphinde lwabalula ngokukhethekile ukuthi ukukhuphuka kokudla kwezithelo ezomisiwe ezinjengomisiwe omisiwe, amakhiwane, ama-prunes (ama-plums omisiwe) kanye nezinsuku ezifika ku-3-5 noma ngaphezulu kokuhlinzekwa ngeviki kungasisiza ngokunciphisa ubungozi bemidlavuza efana ne-pancreatic, i-prostate, isisu, Umdlavuza wesinye nowekholoni. Kodwa-ke, ngokususelwa ezifundweni ezibuyekeziwe, abacwaningi abatholanga umphumela wokuvikela wezithelo ezomisiwe kumdlavuza wamaphaphu noma engcupheni yomdlavuza webele.
Isiphetho
I-American Institute of Cancer Research ilinganisele ukuthi cishe ama-47% wamacala abukeka kahle e-United States angavinjelwa uma sigcina isisindo esinempilo futhi silandela imikhuba yokuphila enempilo. Ngenxa yezinzuzo zokudla okunomsoco kanye namandla okunciphisa ubungozi bezifo ezibulalayo njengomdlavuza, amantongomane afana nama-alimondi nezithelo ezomisiwe kufaka namakhiwane aphakanyiswa izazi zokudla okufanele zifakwe njengengxenye yokudla okunempilo. Ama-alimondi, ikakhulukazi, asethole intshisekelo enkulu phakathi kwabadokotela bezokudla kanye nezazi zokudla, njengoba lokhu sekubuye kwaba yingxenye eyinhloko yokudla okune-keto (noma indlela yokuphila ye-ketogenic), ehlolisiswa kulezi zinsuku ukunciphisa umzimba nokuhlala kude nokukhuluphala okungadala umdlavuza nezinkinga zenhliziyo. Kodwa-ke, khumbula ukuthi ukudla okunamafutha aphezulu, i-carb ephansi, i-keto kungenzeka kungazuzisi kumdlavuza onjengomdlavuza wezinso.
Zonke izifundo ezichazwe ngenhla ziphakamisa ukuthi umsoco ocebile ngamantongomane afaka ama-alimondi, amakinati kanye nama-walnuts nezithelo ezomisiwe kufaka phakathi amakhiwane, umlimi, izihlahla nezithelo zomvini kungasizuzisa ngokunciphisa ubungozi bezinhlobo ezithile zomdlavuza njengomdlavuza webele. Izifundo zikhombisa nokuthi ukuthatha ingxenye encane kakhulu yezithelo ezomisiwe uma kuqhathaniswa nezithelo ezintsha kunganikeza izinzuzo ezifanayo njengokudla izithelo ezintsha. Kodwa-ke, ucwaningo olunzulu luyadingeka ukusungula lokhu okutholakele.
Ukudla okudlayo nokuthi yikuphi okunezelayo okwenzayo yisinqumo osithathayo. Isinqumo sakho kufanele sifake ukucutshungulwa kwezakhi zofuzo zomdlavuza, okuwumdlavuza, ukwelashwa okuqhubekayo kanye nezithasiselo, noma yikuphi ukungezwani komzimba, imininingwane yokuphila, isisindo, ubude nemikhuba.
Ukuhlelela okunomsoco komdlavuza kusuka ku-addon akususelwa ekusesheni kwe-inthanethi. Kwenzela wena ukuthathela izinqumo ngokuya ngesayensi yamangqamuzana eyenziwe ososayensi bethu nonjiniyela be-software. Kungakhathalekile ukuthi ngabe uyakukhathalela ukuqonda okuyisisekelo kwamakhemikhali amakhemikhali noma cha - wokuhlelela umsoco ukuhlela lokho kudinga ukuqonda.
Qalisa MANJE ngokuhlela kwakho okunomsoco ngokuphendula imibuzo egameni lomdlavuza, ukuguquka kwezakhi zofuzo, ukwelashwa okuqhubekayo kanye nezithasiselo, noma yikuphi ukungezwani komzimba, imikhuba, indlela yokuphila, iqembu lobudala nobulili.
Ukudla Okungokwakho Komdlavuza!
Umdlavuza uyashintsha ngokuhamba kwesikhathi. Enza ngendlela oyifisayo futhi uguqule umsoco wakho ngokusekelwe kunkomba yomdlavuza, ukwelashwa, indlela yokuphila, okuncamelayo kokudla, izinto ezingakuphathi kahle nezinye izici.
Iziguli ezinomdlavuza ngokuvamile kufanele zibhekane nokuhlukile imiphumela emibi ye-chemotherapy okuthinta ikhwalithi yempilo yabo futhi babheke ezinye izindlela zokwelapha umdlavuza. Ukuthatha ukudla okunomsoco nezithasiselo ezisuselwa ekucabangeni kwesayensi (ukugwema ukuqagela nokukhetha okungahleliwe) yikhambi elingcono kakhulu lemvelo lomdlavuza nemiphumela emibi ehlobene nokwelashwa.