There are many reasons why vegetarians choose not to consume animal products and follow vegetarianism. Some believe that consuming meat causes environmental damage, while others feel that eating animals is unethical. Still, others simply prefer the taste of vegetables over meat.
Another major reason that many people follow vegetarianism is because of their religious beliefs.
Regardless of your reasoning, if you’d like to become a vegetarian, then read on. In this article, we’ll explore the benefits of being a vegetarian as well as the challenges associated with adopting this lifestyle.
A vegetarian diet is one where no animals’ flesh is consumed. A person following a vegan diet does not consume anything derived from animals. People who follow a lacto-ovo vegetarian diet consume both milk and eggs.
There are different types of vegetarianism. For example, some vegetarians avoid eating meat, while others abstain from consuming dairy products. Some vegetarians will take nutritional supplements to make up for what they’re missing.
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Origins of Vegetarianism
The word “vegetarian” derives from Latin vegetabilis meaning “able to grow”. Vegetarians avoid eating meat because it involves killing animals. Some people choose to become vegetarian for religious reasons. Others do so for health reasons. Some believe that there is no difference between humans and animals. They see us as part of nature. Some people go further and say we are just another species like birds, fish, reptiles, insects, etc. In some cultures, such as Hinduism, Buddhism, Islam, Judaism, Sikhism, Jainism, Shinto, Taoism, Baha’i, and others, vegetarianism is considered a virtue.
There are many different types of vegetable-based diets. For example, vegans don’t consume any foods derived from animals. Vegans often cite ethical concerns about the treatment of livestock and the environment. Other vegans object to the use of animals for food because they consider it unethical to exploit sentient beings for human purposes.
Some vegans are opposed to the consumption of milk and cheese because they argue that cows are exploited for milk production. Many vegans oppose the use of honey because bees must be killed to obtain it.
Lacto-vegetarians eat dairy products, but not meat. This includes yogurt, kefir, butter, ice cream, sour cream, cottage cheese, ghee, and other dairy products. Mammals produce milk; therefore, Lacto-vegetarians cannot drink cow’s milk. However, they can drink goat’s milk, sheep’s milk, buffalo’s milk, camel’s milk, yak’s milk, horse’s milk, and donkey’s milk.
Ovo vegetarians eat eggs, but not dairy products. These include egg yolks, whole eggs, and egg whites. Eggs come from chickens. Therefore, Ovo vegetarians cannot eat chicken eggs or egg white omelets.
LactoOvo-vegetarians eat both eggs and dairy products. They include egg yolks and whole eggs. They can eat cheeses, yogurts, creams, milkshakes, custards, and other dairy products including butter, ghee, sour cream, and ice cream.
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History of Vegetarianism
Vegetarianism is a diet plan where people eat no meat products. This includes poultry, fish, shellfish, insects, spiders, amphibians, reptiles, birds, mammals, eggs, dairy, honey, and gelatin. In addition to being healthy, it can save money, too.
The earliest known record of vegetarianism dates back to 5500 B.C., when the ancient Egyptians practiced it. They believed that eating meat caused anger, disease, and death.
In India, there are over 200 million vegetarians. Many Indians believe that eating meat causes illness and unhappiness.
There are many different kinds of vegetarian diets. Some people choose to avoid meat completely while others limit their intake to certain foods such as milk, cheese, yogurt, tofu, beans, lentils, nuts, seeds, fruits, vegetables, grains, herbs, spices, and seaweed.
Religion and Vegetarianism
A vegan follows a plant-based dietary pattern and does not consume any animal products whatsoever. An ovolacto vegetarian eats eggs and dairy products but avoids red meat. A lactovegetarian drinks milk and cheese, but refrains from eating red meat.
Veganism is based on the belief that animals are sentient beings with feelings and emotions like us humans. Therefore, it is believed that consuming animal products is unethical because it involves causing harm to living creatures. Ovolacto vegetarians avoid meat because they believe that animals have no moral value. Lactovegetarians drink milk and cheese because they believe that cows produce milk for human consumption.
Baháʼí Faith
The Baha’is believe that God is one and there is no creator god. They believe that Jesus is just another prophet. They do not worship Muhammad or Allah. Instead, they worship God. Their religion came into existence in 1844 when Mirza Husayn Ali Nuri, later known as `Abdu`l-Baha, began writing about it. They do now consume meat.
Buddhism
Theravada Buddhists generally do not eat meat. Some sects of Mahayna Buddhism allow eating meat. Most Buddhist sects prohibit eating it.
Christianity
Various groups within Christianity have practiced varying dietary restrictions. The Bible Christian Church founded in 1847 by Reverend William Cowherd followed a vegetarian diet. Seventh Day Adventists are encouraged to eat healthy foods. The General Council of the Seventh-Day Adventist Dietetic Association recommends that members follow a vegetarian diet during fasting periods. Ovolacto vegetarianism is promoted by the General Council of the Seventh Day Adventist Nutrition Council. Pescatarians are advised to eat fish. Members of the Eastern Orthodox church often practice a vegan diet.
Hinduism
There are many different dietary practices among Hindus. Many Hindus eat meat, while others do not. This article looks at some of the most popular diets among Hindus.
Islam
There are many different opinions regarding “what constitutes a true Muslim vegetarian.” Many people choose to be vegetarians for religious reasons. Others choose to avoid eating certain foodstuffs based on cultural traditions. Islam has no specific dietary laws, although it does prohibit the consumption of pork and alcohol. Most Muslims do eat meat, however, especially during Ramadan.
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Judaism
The Torah states clearly that Jews should only eat animals that died naturally. However, many rabbis say that since we live in a world where food isn’t always available, we may eat any animal that dies naturally. So, technically speaking, Jews aren’t allowed to eat meat. However, many Jews follow the laws of kashrut, which requires that certain foods be prepared according to strict guidelines. These rules include avoiding pork, shellfish, and blood, among others. Many Jews also avoid eating nonkosher meats such as beef, lamb, and chicken. Some Jews believe that these restrictions go beyond what the Torah says, and that it’s possible to eat meat without violating the law. Others disagree, saying that the Torah doesn’t give us permission to eat anything that wasn’t meant to be eaten.
Rastafari
The word rasta derives from the Caribbean island of Jamaica. Rastas are followers of Marcus Garvey, a Jamaican political activist who promoted black pride and self-sufficiency. They worship Jah, God.
The Rastafarian religion believes that eating meat is sinful, so they avoid it completely. However, many followers of the movement do consume animal flesh, especially fish. Some Rastas believe that God created animals for man to eat, and others feel that humans should only eat plant-based foods. Others still follow a strict vegan diet.
Sikhism
Amritdhari Sikhs do not eat beef, whereas vegetarian Sikhs eat meat.
The term “kafir” refers to people who eat meat, while the term “guru ka khalsa” refers to people who don’t eat meat.
Variations of Vegetarianism
Veganism is one of the most popular dietary trends today. But what does it mean to be a vegan? And how do you know whether you are truly eating a plant-based diet? These questions and many others about being a vegan are answered here.
Lacto-Ovo
Vegetarianism Is A Thing Now. The word vegetarian is often used interchangeably with ‘lacto-ovo’, even though there are many different types of vegetarian diets.”
Many vegetarians avoid the term “lacto-ovo”, because it’s the most popular type of vegetarianism. But what does it mean? And how do you know whether someone is a lacto-ovo vegetarian?
To help answer those questions, we’ve put together this guide to explain the differences between the terms “lacto-ovos” and “lacto-ovegans”.
So what exactly is the difference between lacto-ovos and lacto-ovegans?
In short, lacto-ovos don’t consume dairy products, whereas lacto-ovegans don’t consume meat. However, both groups still eat eggs and milk. So why use one over another?
As mentioned above, the term “lactose intolerant” is sometimes used interchangeably with “lacto-ova”. This isn’t correct. Lactose intolerance refers to the inability to digest lactose – the sugar found naturally in milk. To be classified as lactose intolerant, people must experience symptoms such as stomach cramps, bloating, gas, diarrhea, nausea and vomiting.
But some people are able to tolerate small amounts of lactose without experiencing any negative effects. These individuals are called lactose tolerant. They’re not lactase deficient like lactose intolerants, but rather have normal levels of lactase enzyme activity.
This distinction matters because lactose intolerant vegans cannot consume dairy products, but lactose tolerant vegans can. In fact, some vegan advocates argue that lactose-tolerant vegans shouldn’t be referred to as “vegan,” because they’re eating dairy products.
Pescatarian
Is A New Term For Those Who Eat Fish And Vegetables But Avoid Red Meat
The term “pescatarian” is becoming increasingly popular among those who want to reduce their consumption of animal products without giving up seafood entirely.
According to Merriam-Webster, the word began popping up in print around 2006. In recent years, it has become more common online, too.
A quick search of Twitter reveals plenty of tweets about the practice. One woman wrote, “I’m a pescatarian. I love my food, but I hate animals.” Another tweeted, “I am a pescatarian…it’s like vegetarianism, except you still eat fish!”
Some people believe that eating fish and vegetables is healthier than consuming red meat. Others say that it’s simply a way to cut down on cholesterol. Still others see it as a lifestyle choice.
Regardless of why someone chooses to go veg, there are many benefits to being a pescatarian, including saving money, reducing one’s carbon footprint, and enjoying delicious meals.
Semi-vegetarianism
Many people choose to follow a semi-vegetarian diet because it allows them to enjoy some animal products while still being healthy. A semivegetarian eats mostly plant-based foods, but occasionally eats meat.
Some people believe that eating less red meat is better for the planet. They say that cows are responsible for releasing methane into the atmosphere, causing global warming. But others argue that we shouldn’t focus too much on individual species, especially since there are many different kinds of animals.
Pollotarian
Pollotarian is a term used to describe someone who eats mostly vegetables
A pollotarian is a vegetarian who eats mainly vegetables. They often avoid meat because it contains animal products such as eggs, milk, and gelatin. Pollotarians don’t consume dairy or eggs, and some go even further by avoiding fish and shellfish. Most people who identify themselves as pollotarians say they do it for health reasons. Some pollotarians believe that eating too much red meat causes cancer. Others say they’re trying to reduce their carbon footprint. Still, others think that pollotarians look better and feel healthier.
The word “pollotarian” came into use in the early 2000s when veganism began gaining popularity among young adults. In fact, many of those who identified themselves as pollotarians were actually just vegetarians. But since pollotarians don’t include seafood in their diets, they’ve become known as vegetarians.
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Benefits of Vegetarianism
Eating less meat could actually make you live longer and healthier. A study published in the journal Cell Metabolism found that people who ate less animal products had lower rates of heart disease and cancer. They also lived about 10 years longer than those who consumed more meat. In fact, it seems like every day we hear about another study linking vegetarian diets with better health outcomes. Here are some reasons why you might want to consider cutting down on meat consumption.
You’ll Lose Weight Faster
The average American eats nearly 300 pounds of meat each year, according to the USDA. Cutting out processed meats like bacon, hot dogs, sausage, and pepperoni helps you shed extra pounds fast. One study showed that people who followed a low-fat vegan diet lost more weight over six months than those following a standard calorie-restricted diet. Another study reported similar findings — vegans lost twice as much weight as omnivores. If you’re looking to drop pounds quickly, give a plant-based diet a try.
Cholesterol Levels Will Improve
Red meat contains saturated fat, which raises LDL (“bad”) cholesterol. Saturated fats increase triglycerides, too, which contribute to obesity. Plant foods contain no cholesterol or saturated fat. Instead, they contain monounsaturated and polyunsaturated fats, which decrease both LDL and triglyceride levels. Studies show that vegetarians tend to have lower total cholesterol and triglyceride levels.
Muscle Building Is Easier
Meat provides essential amino acids that promote muscle growth. Protein shakes provide a quick source of protein, but they don’t offer the same benefits as whole food sources. When you eat a variety of plants, you’ll get enough protein without having to supplement with shakes. Plus, fiber slows digestion, allowing the body to absorb nutrients more efficiently. Fiber-rich vegetables such as broccoli, cauliflower, brussels sprouts, and spinach are great additions to any meal.
Animal Welfare
Factory farming causes animals to live in terrible living conditions. Animals are kept in cramped spaces without enough room to move around. They are often fed antibiotics to keep them alive, even though it makes them sick. Some animals are bred just to be slaughtered for food.
Choose a vegetarian diet that is a plant-based diet that won’t hurt animals and reduce animal cruelty.
Environmental Welfare
Factory farming causes environmental problems like pollution and carbon dioxide emissions. Animals should be treated humanely and given space to roam free. Meat-producing farms are causing global warming is a consensus.
Reduced Heart Disease Risks
Eating red meat increased the risk of heart disease.
The reason why red meat raises blood pressure and cholesterol levels could be because it contains saturated fat. Saturated fats raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol. They also contain iron, which can cause oxidative stress. Oxidative stress leads to inflammation, which causes atherosclerosis. Atherosclerosis narrows the arteries and reduces blood flow to organs like the brain and kidneys.
Another possible explanation for the link between red meat and heart disease is that it contains heme iron, which is poorly absorbed by humans. Heme iron is converted into non-heme iron by bacteria in our digestive system. This conversion produces compounds called “nitrosoamines,” which are carcinogenic. Nitrosoamines are formed during cooking, especially grilling.
Lower Risk of Cancer
Meat consumption is linked to increased risks of heart disease and diabetes. But it might also increase your chances of developing certain types of cancers. A study published in the journal Food & Nutrition Sciences suggests that eating fewer animal products could reduce your risk of cancer. Researchers analyzed data on over half a million people and found that those who ate less red meat had a 20% lower chance of developing colorectal cancer compared to those who consumed more. Red meat includes beef, pork, lamb, veal, venison, goat and buffalo. Other researchers say that cutting down on processed meats like hot dogs and bacon could also help prevent colon cancer.
Prevent and Control Diabetes
About half of all cases of type 2 diabetes could be prevented by making healthy lifestyle choices such as eating less processed food and getting regular exercise. In addition, people who eat too much sugar or saturated fat might develop the disease. And cutting out red meat will lower the risk of developing it.
Save Money
Vegetarians save money over time because they eat less meat and dairy products than omnivores do. They also spend fewer dollars on groceries overall. A recent study found that vegetarians spent $1,000 less per year on food than meat eaters did. This equated to about $100 saved each month.
Growing your own food is cheaper too. You don’t pay for land, seeds, fertilizer, fuel, water, labor, and you avoid paying for packaging, shipping, and storage costs. Plus, you’ll know exactly what goes into your meals.
Decreases Asthma Symptoms
A recent study showed that a vegan diet could reduce asthma symptoms. Researchers found that participants who followed a vegetarian diet had fewer asthma attacks than those following a meat-based diet. This research suggests that a plant-based diet may be beneficial for patients suffering from asthma.
Lowers Blood Pressure
Vegetarians are known for having healthier hearts and less risk of heart disease. But did you know that vegetarians also tend to have lower blood pressure? A recent study published in the Journal of Hypertension found that people who followed a vegetarian diet had lower blood pressure than those who ate meat. This could be because vegetables and fruit contain nutrients that lower blood sugar levels. In addition, studies show that people who eat lots of fiber and whole grains have lower blood pressure.
Promotes Bone Health
Osteoporosis is a disease characterized by low bone density and microarchitectural deterioration of bone tissue, leading to increased fracture risks. In fact, one out of three women over 50 suffers from it. Calcium intake is known to protect against osteoporosis; however, there is no consensus about whether vegetarian diets provide additional benefits. Lacto-Ovo vegans have the lowest incidence of osteoporosis compared to those eating meat, fish, poultry, eggs, dairy products, or mixed diets. This suggests that plant foods such as whole grains, fruits, vegetables, legumes, nuts, seeds, tofu, soy milk, and yogurt could help prevent osteoporosis.
Disadvantages of Vegetarianism
The idea of becoming a vegetarian isn’t as simple as it seems. Not everyone agrees that it’s healthy. Here are some disadvantages of being a vegetarian.
You’ll Miss out On Protein
A lot of people think that you’re missing out on protein if you become a vegetarian. But there are plenty of ways to get enough protein without consuming animal products. Beans, nuts, seeds, soy, tofu, tempeh, lentils, chickpeas, quinoa, grains, dairy, eggs, fish, poultry, and even vegetables like broccoli, spinach, cauliflower, cabbage, kale, mushrooms, zucchini, tomatoes, carrots, celery, peppers, cucumbers, potatoes, and onions contain protein.
Your Body Won’t Absorb Nutrients Well.
When you consume food, your digestive system breaks down the proteins, carbohydrates, fats, vitamins, minerals, fiber, and water into smaller particles called molecules. These molecules travel throughout your bloodstream and reach different parts of your body. If you don’t ingest anything containing those molecules, your body doesn’t know what to do with them. This makes it harder for your body to absorb certain important nutrients such as iron, calcium, vitamin B12, zinc, magnesium, phosphorus, potassium, sodium, copper, manganese, iodine, selenium, chromium, molybdenum, fluoride, and others.
Common Nutritional Deficiencies
Vegetarianism is a lifestyle choice based on personal beliefs about animal welfare and environmental sustainability. Some people choose to avoid meat because they believe it causes harm to animals or the environment. Others do so out of religious reasons. Still others make dietary choices due to concerns about allergies or medical conditions such as diabetes. In addition, some vegans are lactose intolerant while others abstain from dairy products because they object to the treatment of cows used for milk production.
The term “vegan” refers to someone whose diet excludes all animal flesh, fish, seafood, eggs, and dairy products. People who follow a vegetarian diet consume fewer calories than those following omnivore diets. However, there is no scientific consensus regarding whether eating a vegan diet provides long-term health benefits compared to eating foods containing animal proteins.
Although most Americans consider themselves healthy, certain nutritional deficiencies can occur without being aware of it. These include vitamin B12 deficiency, iron deficiency, folic acid deficiency, and iodine deficiency. Vitamin B12 deficiency can lead to fatigue, depression, memory loss, numbness in hands and feet, vision changes, and difficulty concentrating. Iodine deficiency can lead to goiter, thyroid enlargement, and hypothyroidism. Folate deficiency can lead to nerve damage, heart disease, and birth defects. Iron deficiency can lead to fatigue and poor concentration.
There are several ways to identify potential nutritional deficiencies. For example, blood tests can detect low levels of vitamin B12, iron, and folic acid. Thyroid function tests can determine whether you have low thyroid hormone levels. Tests for iodine status can indicate whether you have insufficient iodine intake. If you suspect that you might have a nutrient deficiency, talk to your doctor. He or she can recommend appropriate testing and treatments.
If you choose to follow a vegan diet, you could run the risk of developing nutritional deficiencies. For example, if you don’t eat foods rich in vitamin D, you could suffer from bone loss, muscle weakness, fatigue, depression, hair loss, brittle nails, poor wound healing, and increased susceptibility to infections.
Vitamin B
Vegans are advised to supplement vitamin B12 because it cannot be produced by the body. This nutrient is found naturally in animal products such as eggs, milk, cheese, yogurt and fish. However, vegans must make sure to consume fortified foods like breakfast cereals, soy milks and nutritional yeast. Vitamin B12 deficiency can cause fatigue, weakness, depression, memory loss, numbness and tingling in the hands and feet, difficulty walking and vision problems.
Folate is another essential vitamin that people following a vegetarian diet should consider taking daily. Folate helps produce red blood cells, DNA and RNA, and is important for brain development. Some fruits and vegetables contain folate, including spinach, broccoli, oranges and beans. However, many processed foods do not provide enough of this vitamin. In addition, some medications such as birth control pills, antidepressants and antifungal drugs can interfere with the absorption of folic acid. If you suspect you may be deficient in either vitamin B12 or folate, talk to your doctor about supplementation.
Vitamin D
Vitamin D deficiency leads to rickets in children and a bone disease called osteomalacia in adults. Rickets occurs when bones grow too slowly because there isn’t enough calcium in the blood. Osteomalacia happens when bones become soft and weak due to a lack of vitamin D. Both conditions lead to deformities and pain.
The best way to prevent both types of problems is to get adequate amounts of vitamin D each day. You can do this by getting some sun exposure during the summer months. But it’s important to remember that you don’t need much sunlight to make vitamin D. Just 10 minutes of sunshine per day is enough. If you live north of 40 degrees latitude, consider taking supplements.
A study published in Cancer Prevention Research found that vitamin D deficiency increased the risk of developing colorectal cancer by 50%. Researchers believe that vitamin D helps keep cells healthy and prevents inflammation.
Omega Fatty Acids
Adolescents should eat about 30% of calories as fat. This recommendation is based on research showing that high intake of saturated fats during adolescence increases risk of cardiovascular disease later in life. However, there are concerns that low levels of polyunsaturated fatty acids (PUFAs), such as linoleic acid (LA), arachidonic acid (AA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), among adolescents could lead to obesity and metabolic syndrome.
Vegetarian diets are associated with lower levels of PUFA compared to omnivorous diets. A study published in 2010 found that vegetarians had lower plasma concentrations of AA and EPA than did meat eaters. In addition, vegetarians tended to have higher proportions of LA and DGLA, both of which are precursors to pro-inflammatory eicosanoids. These findings suggest that vegetarian diets might be associated with less inflammation than diets rich in animal products. Flaxseed oil is another good source of ALA. Chia seeds contain ALA and alpha-linolenic acid (ALNA). Walnuts contain ALA and EPA. Other sources include eggs, avocados, soybeans, canola oil, and beef liver.
Zinc
Adolescents ages 10–19 require about 9 milligrams of zinc per day. This amount helps build strong bones, muscles, skin, hair, and nails. Zinc deficiency during adolescence leads to stunted growth, poor immune system function, and impaired wound healing.
Vegetarians tend to consume less zinc because they don’t eat meat, poultry, fish, eggs, cheese, milk, or yogurt. They do consume nuts, beans, seeds, soy products, and whole grains. These foods contain high amounts of zinc.
Food processing methods such as soaking, sprouting, and fermenting help increase zinc absorption.
Iron
The body needs about 8 milligrams of iron each day. But most Americans don’t consume enough to meet those requirements. In fact, many people are deficient in iron. If you’re one of them, here are some tips to help you boost your intake.
If you choose to eat vegetarian, you’ll want to make sure you’re getting plenty of iron. Beans, lentils, and other legumes are great sources of iron. Other good choices include tofu, soybeans, and whole grains like brown rice.
Calcium
Bone health starts early in life, and it should be maintained throughout adulthood, according to the American Academy of Orthopaedic Surgeons. In fact, eating well during adolescence is important because adolescents are prone to develop stress fractures due to rapid weight gain and hormonal changes. And while some people think that a vegan diet lacks sufficient calcium, a healthy vegetarian/lacto-vegetarian diet will provide plenty of calcium for bone building. Calcium requirements vary depending on age, gender, activity level, and whether you’re pregnant or lactating. For example, women aged 19–50 require 1200 mg per day; those over 50 require 1000 mg daily; men require 800 mg daily; and children require 600 mg daily.
Heme Iron
Iron deficiency affects about 30% of women and 15% of men worldwide. In the United States, anemia occurs in 10 million people. Anemia causes fatigue, weakness, dizziness, headaches, irritability, poor concentration, and shortness of breath. It can lead to heart disease, stroke, kidney failure, and even death. If you’re pregnant, iron deficiencies could affect both mother and baby.
There are two types of iron: heme iron and non-heme iron. Heme iron is found naturally in meat and poultry; it is easily absorbed by the body. Non-heme iron is found in plant foods such as beans, lentils, nuts, seeds, whole grains, vegetables, and fruits. Both forms of iron are important nutrients for everyone, including children, teens, adults, and seniors. However, some individuals absorb iron differently based on genetics, age, gender, diet, medications, and health conditions.
In conclusion, vegetarianism has become increasingly popular over the past decade, although this has been followed for centuries in certain religions. However, it’s important to know that not everyone who chooses to follow a plant-based diet does so because they want to save the environment or live longer. In fact, many vegetarians choose their diets based on religious beliefs, ethical concerns, or personal preferences.
Regardless of why you decide to adopt a vegan lifestyle, though, you’ll be able to reap plenty of rewards from doing so. Your health will improve, your waistline will shrink, and you won’t have to worry about cholesterol levels or heart disease. So whether you’re interested in going meatless for moral or environmental reasons, or just because you love food, you owe it to yourself to check out the advantages of becoming a vegetarian today.
Source: doi.org, fao.org, mdanderson.org, ncbi.nlm.nih.gov
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