Undrer du dig over hvorfor alle dine timer i fitnesscenteret fejler og du opnår ikke de ønskede resultater? Muligvis har kortisol indflydelse. Efter at have læst denne artikel, vil du have en bedre forståelse for kortisol og hvad hormonet gør, samt hvordan du kan mindske de negative effekter af kortisol.
HVAD ER KORTISOL?
Kortisol er et stresshormon som produceres døgnet rundt, dog er produktionen af kortisol størst om morgenen og dvaler hen mod aftenen, med mindre du stresser kroppen – da vil kortisol udskilles i større mængder.
Positive sider af kortisol:
Først og fremmest øger stresshormonet kortisol din korttidshukommelse. Men derudover hjælper hormonet også leveren med af fjerne toksiner (stoffer med giftige forbindelser) fra kroppen. Kortisol og immunforsvaret regulerer desuden sammen blodsukkerniveauet.
Negative sider af kortisol:
Kortisol øger blodtrykket væsentligt og mindsker knogletætheden – dette er ikke et problem under normale udskillelsesmængder af hormonet, men ved højere kortisolniveau kan det blive et stort stressproblem for kroppen.
HVILKEN EFFEKT HAR KORTISOL PÅ MIN TRÆNING?
Øget muskelvækst:
Kroppen har utrolig mange hormoner alle har forskellige funktioner i kroppen. Du kender formodentlig hormonet testosteron, der er et hormon der øger muskelvæksten – anabolsk effekt. Kortisol har i modsætning til testosteron en katabolsk effekt. At hormonet har en katabolsk effekt, betyder at hormonet mindsker proteinsyntesen, hvorfor muskelvækst undgås.
Påbegynder du en træningspas i fitnesscenteret, vil din testosteronudskillelse øges, men efter ca. en times trænings, vil testosteronniveauet falde, og kortisol-niveauet øges. Det er selvfølgelig ikke en situation vi ønsker, og derfor er styrketræning omkring og under en time ganske udmærket for muskelvækst. 3 timers lange træningspas har typisk en katabolsk effekt. Med efter en god opvarmning (husk det), begynder uret at tikke. Hold fokus på træningen og undgå for lange pauser.
Fedtforbrænding:
For meget kredsløbstræning øger kortisol-niveauet, og efter som vi ved at kortisol æder musklerne op, bør du under muskelopbygning undgå for meget kredsløbstræning.
Lad mig først slå fast, at der er en stor forskel på det at tabe sig, og så det at tabe fedt. Taber du 10 kg, men intet af det er fedt, kommer du ikke til at se bedre ud. Taber du derimod et kg fedt, og du i forvejen har en lav fedtprocent, kan du virkelig se en flottere krop. Hvis kredsløbstræning forbrændte fedt i enorme mængder, kunne du jo bare cykle 5 timer om dagen, men det har selvfølgelig også følger for din muskelvækst og -balance. Overtræning er nok det største problem, hvilket forårsager muskeltab, da kroppen i den situation forsøger at holde på fedtet frem for musklerne. Tryk på linket og læs mere om fedtforbrænding
FÅ KONTROL OVER KORTISOL-NIVEAUET
1. Hold dine styrketræningspas under 1 time
Som omtalt tidligere, vil kortisol-niveauet øges efter ca. en times styrketræning – derfor mindre anabolsk effekt. Hold dine træningspas korte og intense.
2. Begræns din kredsløbstræning
For meget kredsløbstræning øger udskillelsen af kortisol og derfor vil muskelvæksten mindskes. Husk desuden et let måltid inden og et stort efter konditionstræning.
3. Ernæring
Spis så mange, men små måltider i løbet af dagen, som muligt. Ved kontrolleret og stabilt indtag af føde, vil kortisol-niveauet holdes mere konstant. De vigtigste måltider er morgenmad og efter træning, hvor du i øvrigt skal have 10-20 % af dit samlede energiindtag. Vi ved at kortisol-niveauet er højst om morgenen, og derfor er det vigtigt at få noget næring netop der (både fedt, kulhydrat og protein), da det regulerer kortisol-niveauet.
Efter en gang hård styrketræning, vil en shake med hurtigtoptagende proteiner og kulhydrater være optimalt. Fordeling af protein/kulhydrat bør være ca. 1:2. Mængden af protein og kulhydrat er meget diskuteret og afhænger selvfølgelig af din trænings intensitet, men for at være på den sikre side, vil 30 gram protein og 60 gram kulhydrat være en fin mængde.
4. Slap af!
Som sagt er kortisol er stresshormon, og derfor er det vigtigt, at dagligdagen ikke virker stressende, da det påvirker kortisol-niveauet. Derfor kan du med effektiv planlægning faktisk gøre din produktion af kortisol mindre.
5. Søvn
Søvn er meget vigtigt, og især for idrætsudøvere, uanset sportsgren. Sørg for at få ca 8 timers søvn, og er du af den yngre generation (<25), er 9 timer ganske fint. Husk på at dine muskler ikke vokser i fitnesscenteret, men når du restituerer. Under restitution er kortisol-niveauet lavt, mens anabolske hormoner er på et øget niveau.
6. Begræns koffeinindtaget
Kortisol kan øges ved indtagelse af koffein. 2-3 kopper kaffe dagligt kan øge kraftigt.
FRYGT IKKE KORTISOL
Som beskrevet her i artiklen, er der en række negative egenskaber ved kortisol du skal være opmærksom på. Der er dog absolut ingen grund til at panikke, idet de positive effekter af kortisol ikke skal undervurderes. Så længe du bare er klar over, hvordan du kan imødegå de knap så gode ting kortisol kan gøre, er der ingen grund til at gå og være urolig.
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Tak for fin information. Jeg er tilfældigt kommet i besiddelse af en bog om særligt sensitivitet, og i den fremgår det, at denne type menneske har et højere indhold af kortisol i kroppen. Jeg er én af disse mennesker, og jeg passer eksakt til beskrivelsen. Tak for kloge ord og vejledning.
VH, Annette
Hej Annette
Tak, tak. Nu er det ikke mig der kan brillere på dette område kan jeg høre på det hele. Hvilken bog er det du har læst? Den lyder meget interessant for mig :)
Tak fordi du læser med
Dbh JJ
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Page – Rank have shown that the system is not infallible.
Gone are the days of one way marketing or merely just posting comments
about your site or other related topics. Improving Site Structure – This second
part tells you how to properly structure URLs.
I am hoping to show you that I can help you achieve top rankings
in the sites like I have for all my other clients. Webmaster follows a long process
to promote a website in top search engines (Google, Yahoo and Bing).
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Gone are the days of one way marketing or merely just posting comments about your site or other related topics.
Thirdly, the search engines need legit companies to do site optimization. But it is extremely important
that anyone looking to hire an SEO professional be aware of the differences.
In this way, it is informed about the kind of information that a surfer is looking for.
Nowadays, the conditions for your website to be ranked high in the search engine results
are based on the search engine optimization techniques
that you decide to use. The usual SEO methods include keyword research, link building and such.
Unlike TV, radio and other traditional marketing channels
that need big budgets to be effective, SEO can be cost effective.
Further the sites whose ranking using the search engines is good will attract potential clients, which results
to mores sales.
‘Are people really searching online for my product or
services’. Two: Research different services – Assuming that you are going to hire someone to
do it for you, the next step is to research as many different
services as possible. Forgetting to write for an audience is one of the biggest mistakes that bloggers make.
A guy named Alan Emtage, a student at the University of Mc – Gill,
developed the first search engine for the Internet in 1990.
‘Are people really searching online for my product or services’.
The process of SEO is the series of steps that are undertaken to
ensure that a website is visible among internet users to an optimal level.
But it is extremely important that anyone looking
to hire an SEO professional be aware of the differences.
Tests with a model like Page – Rank have shown that the system is not infallible.
Get testimonials from the clients you already worked with,
about your work and experiences. Any business to conduct business
on the web should have a web site created especially for creating
an awareness of their products and ser-vices to the planet at large.
I am hoping to show you that I can help you achieve top rankings in the sites like I have
for all my other clients. A guy named Alan Emtage, a student at the University of Mc –
Gill, developed the first search engine for the
Internet in 1990.
Each of them has a different function according
to the intensity of the misspelled keywords. Two: Research different services – Assuming that you are going to hire someone to do
it for you, the next step is to research as many different services as possible.
I am hoping to show you that I can help you achieve top rankings in the sites like I have for all my other clients.
A reputable SEO company won’t have any qualms about connecting potential clients with former ones.
If your site is relatively sound, the most important results for you to consider are the keyword hits.
The Internet has changed the way we attain information forever and Google has been the
main driving force and proponent behind this instant access to information. Thematic relevance is of key importance for the
creation of quality backlinks. Tests with a model like
Page – Rank have shown that the system is
not infallible.
Each of them has a different function according to the intensity of the misspelled keywords.
So what are you going to put in their search box is “website optimization tips”.
Depending on how how much time you have
you can do this about once per week. In this
way, it is informed about the kind of information that a surfer is looking for.
Gone are the days of one way marketing or merely just posting comments about your site or
other related topics. The usual SEO methods include keyword
research, link building and such. While effective SEO needn’t be difficult, it does
take work. You have to take price quotes from different SEO companies
locally and internationally.
Gone are the days of one way marketing or merely just posting comments
about your site or other related topics. So what are you going to put in their search box is “website optimization tips”.
Unlike TV, radio and other traditional marketing channels that need big budgets to be effective, SEO can be cost effective.
Tests with a model like Page – Rank have shown that
the system is not infallible.
Although being aware of keyword percentages is a good idea, it
is more important that content be relevant and useful to the visitor.
The usual SEO methods include keyword research,
link building and such. Unlike TV, radio and other traditional marketing channels that need big budgets to be effective, SEO can be
cost effective. Tests with a model like Page – Rank have shown that the system is not infallible.
If your site is relatively sound, the most important results for
you to consider are the keyword hits. The trends in this industry change and new developments take place only when Google comes up with
some novel feature that ends up breaking every site’s SEO and compels them to consider a change in their current content presentation in order to do well.
Thematic relevance is of key importance for the creation of quality backlinks.
There are two techniques that combine to form a complete SEO.
Although Yahoo isn’t the biggest, or the highest ranking search engine on the internet, it is still one of the most essential,
and if you want use search engine optimization and promotion as a main technique in your marketing arsenal, you unquestionably need to get listed here.
The usual SEO methods include keyword research, link building and such.
I am hoping to show you that I can help you achieve top
rankings in the sites like I have for all my
other clients. Webmaster follows a long process to promote a website in top search engines (Google, Yahoo and Bing).
Another major difference between the two is that while
PPC is a paid form of advertising, organic search engine optimization is absolutely free.
Two: Research different services – Assuming that you are going to
hire someone to do it for you, the next step is to research
as many different services as possible. I am hoping to show you that
I can help you achieve top rankings in the sites like I have for all my other clients.
In this way, it is informed about the kind of information that a surfer is looking for.
Another major difference between the two is that while PPC
is a paid form of advertising, organic search engine optimization is absolutely free.
Improving Site Structure – This second part tells you how to properly structure
URLs. I am hoping to show you that I can help you achieve top rankings in the sites like I have for all my other clients.
Tests with a model like Page – Rank have shown that the system is not infallible.
Although Yahoo isn’t the biggest, or the highest ranking search
engine on the internet, it is still one of the
most essential, and if you want use search engine optimization and promotion as a main technique
in your marketing arsenal, you unquestionably need to
get listed here. Improving Site Structure – This second part tells you how to properly structure URLs.
Thematic relevance is of key importance for the creation of quality backlinks.
Tests with a model like Page – Rank have shown that the system is not infallible.
Although being aware of keyword percentages is a good idea, it is more important that content be relevant and useful to the visitor.
The process of SEO is the series of steps that are undertaken to ensure that a website is visible
among internet users to an optimal level. While effective SEO needn’t be difficult,
it does take work. Further the sites whose
ranking using the search engines is good will attract potential clients, which results to mores sales.
If your site is relatively sound, the most important results for you to consider are the keyword hits.
The usual SEO methods include keyword research, link
building and such. Unlike TV, radio and other traditional marketing channels
that need big budgets to be effective, SEO can be cost effective.
Tests with a model like Page – Rank have shown that the system is not infallible.
‘Are people really searching online for
my product or services’. Thirdly, the search engines need legit companies to do site
optimization. Depending on how how much time you have you can do this about
once per week. A guy named Alan Emtage, a student at the University of
Mc – Gill, developed the first search engine
for the Internet in 1990.
Nowadays, the conditions for your website to be ranked high in the search engine results are based on the search engine optimization techniques that you decide to use.
The usual SEO methods include keyword research, link
building and such. Auro – IN has a strong team that is built on the delivery of outstanding
campaign results, customer service and appreciation,
and high levels of technical capabilities and values.
Webmaster follows a long process to promote a website in top search engines (Google,
Yahoo and Bing).
Nowadays, the conditions for your website to be ranked high in the search engine results are based on the search engine optimization techniques that you decide to use.
The process of SEO is the series of steps that are undertaken to ensure that
a website is visible among internet users to an optimal level.
I am hoping to show you that I can help you achieve top rankings in the sites
like I have for all my other clients. This mode of advertisement
was faster than the earlier ones and reached more people but it had its own limitations.
Although Yahoo isn’t the biggest, or the highest ranking search engine on the internet, it is still one
of the most essential, and if you want use search engine optimization and promotion as a
main technique in your marketing arsenal, you unquestionably need to get listed here.
The usual SEO methods include keyword research, link building and such.
Thematic relevance is of key importance for the creation of quality backlinks.
You have to take price quotes from different SEO companies locally
and internationally.
Many small companies prefer to hire SEO specialists as consultants rather than full time employees,
unless they have a certain amount of websites that need to be continuously maintained and optimized.
The trends in this industry change and new developments take place
only when Google comes up with some novel feature that ends
up breaking every site’s SEO and compels them to consider a change in their current content presentation in order to do
well. But in general here are the services that an online business owner
should expect from SEO experts and other agencies and consultants:.
There are two techniques that combine to form a complete SEO.
Each of them has a different function according to the intensity of the misspelled keywords.
Two: Research different services – Assuming that you are going
to hire someone to do it for you, the next step is to research
as many different services as possible. Forgetting to write for an audience is one
of the biggest mistakes that bloggers make. This mode of advertisement was faster than the earlier ones and reached more people but it had its own limitations.
Although being aware of keyword percentages is a good idea, it is more important that content be relevant and useful to the visitor.
The Internet has changed the way we attain information forever
and Google has been the main driving force and proponent behind
this instant access to information. Thematic relevance is of key importance for the creation of quality backlinks.
This mode of advertisement was faster than the earlier ones
and reached more people but it had its own limitations.
Although being aware of keyword percentages is a good idea,
it is more important that content be relevant and useful
to the visitor. When Page – Rank was patented the patent was assigned to Stanford University.
Forgetting to write for an audience is one of the biggest mistakes that bloggers make.
A reputable SEO company won’t have any qualms about connecting potential clients with former ones.
Many small companies prefer to hire SEO specialists as consultants rather than full time employees,
unless they have a certain amount of websites that need
to be continuously maintained and optimized. Thirdly, the search engines need legit companies to do site optimization.
Auro – IN has a strong team that is built on the
delivery of outstanding campaign results, customer service and
appreciation, and high levels of technical capabilities and values.
Eventbrite is an online party-planning tool with KISS (Keep It Simple Stupid)
design so it is usually a top rated choice among event planners (organizers).
Although being aware of keyword percentages is a good idea, it is more important that
content be relevant and useful to the visitor. Thirdly, the search engines need legit companies
to do site optimization. But in general here are the services that an online business owner should expect from SEO experts and other agencies
and consultants:. This mode of advertisement was faster than the earlier ones and reached more people but
it had its own limitations.
‘Are people really searching online for my product or services’.
Any business to conduct business on the web should have a web site
created especially for creating an awareness of their products and ser-vices to the planet at large.
But in general here are the services that an online business owner should expect from SEO experts and
other agencies and consultants:. In this way, it is informed about the kind of
information that a surfer is looking for.
If your site is relatively sound, the most
important results for you to consider are the
keyword hits. Two: Research different services – Assuming
that you are going to hire someone to do it for you, the next step is to research as many different services as possible.
Your baseline will tell you where your company began so you can measure positive or negative ROI
(return on your investment). Further the sites whose ranking using
the search engines is good will attract potential clients, which results to
mores sales.
Gone are the days of one way marketing or merely just posting comments about your
site or other related topics. The usual SEO methods include keyword research, link building and such.
I am hoping to show you that I can help you achieve top rankings in the sites
like I have for all my other clients. There are two techniques that combine to form a complete
SEO.
Another major difference between the two is that while PPC is a paid form of advertising, organic search engine optimization is absolutely
free. Thirdly, the search engines need legit companies
to do site optimization. While effective SEO needn’t be difficult, it does take work.
Webmaster follows a long process to promote a website in top search engines (Google,
Yahoo and Bing).
Although Yahoo isn’t the biggest, or the highest ranking search engine on the internet,
it is still one of the most essential, and if
you want use search engine optimization and promotion as a main technique in your marketing arsenal, you unquestionably
need to get listed here. Two: Research different services –
Assuming that you are going to hire someone to do it for you, the next step is
to research as many different services as possible.
But it is extremely important that anyone looking to hire an SEO professional be aware of the differences.
There are two techniques that combine to form a complete SEO.
Although being aware of keyword percentages is a good idea, it is more important that
content be relevant and useful to the visitor. Improving Site Structure – This second part tells you
how to properly structure URLs. Depending on how how much time you have you can do this about
once per week. You have to take price quotes from different SEO companies locally and internationally.
Nowadays, the conditions for your website to be ranked high in the search engine results are based on the search engine optimization techniques
that you decide to use. Two: Research different services – Assuming that you are going to hire someone to do it for you,
the next step is to research as many different services as possible.
While effective SEO needn’t be difficult, it does take work.
Webmaster follows a long process to promote a website in top search engines (Google,
Yahoo and Bing).
Gone are the days of one way marketing or merely just posting comments about your site or other related topics.
When Page – Rank was patented the patent was assigned to Stanford University.
But in general here are the services that
an online business owner should expect from SEO experts and other agencies and consultants:
. Eventbrite is an online party-planning tool with KISS (Keep It Simple Stupid) design so it is usually a top rated choice among
event planners (organizers).
‘Are people really searching online for my product or services’.
Improving Site Structure – This second part tells you how to properly structure URLs.
But it is extremely important that anyone looking to hire an SEO professional be aware of the differences.
Webmaster follows a long process to promote a website in top search engines (Google, Yahoo and Bing).
Although being aware of keyword percentages is a good idea, it
is more important that content be relevant and useful to the
visitor. The Internet has changed the way we attain information forever and Google
has been the main driving force and proponent behind this instant access to information. Depending on how
how much time you have you can do this about once
per week. You have to take price quotes from different
SEO companies locally and internationally.
Great topic and well written. Do you have any more
resources about this that you reccommend? Printer=>
Although being aware of keyword percentages is a good idea, it is more important that content be relevant and useful to
the visitor. So what are you going to put in their search box
is “website optimization tips”. Auro – IN has a strong team that
is built on the delivery of outstanding campaign results, customer service and appreciation, and high levels of technical
capabilities and values. Eventbrite is an online party-planning
tool with KISS (Keep It Simple Stupid) design so it is usually a top rated choice among event planners (organizers).
Get testimonials from the clients you already worked with, about your work
and experiences. The process of SEO is the series
of steps that are undertaken to ensure that a website is visible among internet users to an optimal level.
Depending on how how much time you have you can do this about once per week.
Further the sites whose ranking using the search engines is good will attract potential clients, which results
to mores sales.
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Khi có bầu bạn hoặc cộng sự đến nhà
chơi , chúng tôi có thể chế biến những món ngon đãi
khách nào có xác xuất vừa biểu hiện sứ trọng và thân mật nhất.
Hãy cùng theo dõi một số chỉ dẫn dưới đây
để có thể để sẵn cho menu đón khách thêm
phần phong phú và sang trọng hơn.
7 món ngon đãi khách bạn có thể làm
Tiếp đãi khách với món gà rang muối
Với thịt gà chúng tôi có xác xuất chế biến theo nhiều cách khách
nhau như: luộc , xào , rán , nấu súp , nấu canh…
Tuy nhiên để đổi thay khẩu vị và cách thưởng thức mới cho những người khách quý của mình hãy cùng học cách làm món gà rang muối.
Món ngon đãi khách – gà rang muối
Món ngon đãi khách – gà rang muối So với nhiều món gà khác thì gà
rang muối có xác xuất làm chín trong thời gian ngắn và vật liệu
chính cũng như phụ gia không để ý lan tràn thặng dư.
Cụ thể như sau:
1/ 2 hoặc 1 con thịt gà ta tùy vào số
lượng người ăn.
Sả 4 cây.
Lá chanh.
1 quả trứng gà.
Bột năng.
Cách thực hiện:
Thịt gà làm sạch , sau thời gian ấy chen vào các gia vị tiêu ,
ớt , dầu ăn , mỳ chính , lòng đỏ
trứng gà và 1 thìa cà phê nước nắm. Ướp thịt trong
vòng 15 phút.
Sả đập dập và cắt khúc , thái sợi.
Cho muối , sả và lá chanh vào rang qua. Sau thời gian ấy trút ra
đĩa để riêng.
Thịt gà sau khi ướp chúng ta sẽ mang ra lăn đều với bột năng , rồi từ từ chiên lên , khi phần thịt thăn lại hãy cho muối ,
sả và lá chanh đã rang sẵn vào sóc đều.
Như vậy chúng tôi có xác xuất mang món gà rang muối ra tiết
đãi khách rồi.
Tiếp đãi khách với món ngon vịt om sấu
Nếu ai đã từng thưởng thức vịt om sấu sẽ
chẳng thể quên được vị thanh chua của nước lèo , cùng với phần thịt thăn béo.
Người dùng có thẻ thưởng thức nhiều mà
không bị ngấy hay ngán. Đặc biệt Vịt om sấu là một món ăn ngon rất phù hợp
cho việc tiếp đãi khách. Để trở biến được món ăn này
chúng tôi cần Dự bị như sau:
Món ngon đãi khách – Vịt om sấu
Món ngon đãi khách – Vịt om sấu nguyên liệu
cần:
1 con vịt.
10 quả sấu tươi.
Gừng tươi.
ớt , tỏi , tiêu , rau ngổ , mùi tàu.
Cách thực hiện:
Vịt sau khi rửa với nước hãy ngâm trong rượu đế để khử mùi hôi ,
sau thời gian ấy nối tiếp rửa lại với nước sạch.
Thái thịt thành từng miếng vừa ăn ,
nêm các gia vị như muối , hạt tiêu , tỏi băm
, ớt băm , họt nêm sau thời gian ấy trộn đều và ướp trong 30 phút.
Sấu cạo sạch vỏ cho vào nước lạnh ngâm.
Rau mùi và rau ngổ làm sạch thái khúc.
Cho sả và tỏi tao lên , sau thời gian ấy cho thịt vịt
đã ướp vào và đảo đều tay. Khi thịt thăn lại
chúng ta sẽ cho nửa bát nước chín vào.
tiếp chuyện cho sấu vào , đồng thời vặn lửa nhỏ vừa.
Nêm thêm gia vị để vừa miệng , sau thời gian ấy cho mùi tàu và rau
ngổ vào tắt bếp.
Tôm chiên khoai tây
Tôm chiên khoai tây cũng là một trong nhiều món ngon đãi khách
bạn có thể làm. Vì tôm rất dễ trang hoàng giàu có lịch sự lại khá dễ thực hành trong thời
gian ngắn. Để làm món này đã khách bạn cần Dự bị những
vật liệu như sau:
Món ngon đãi khách – Tôm chiên khoai tây
Món ngon đãi khách – Tôm chiên khoai tây 10 con tôm sú.
2 củ khoai tây.
Bột chiên xù
Cách thực hiện:
Tôm sau khi mua về làm sạch.
Khoai tây bào thành sợi nhỏ.
Quấn khoai tây vào tôm , sau đó tẩm vào bột chiên.
Cho tôm và khoai tây đã cuộn vào chảo chiên giòn. Sau thời gian ấy mang ra để
ráo dầu.
Món ăn này có xác xuất làm trong thời kì rất nhanh.
Do vậy bạn có nhiều thời gian để làm thêm một số món ăn khác.
Để món ăn trở thành quyến rũ , hãy bày trên đĩa có đựng rau xà
lách và ớt hoa. Chú ý với món tôm chiên khoai tây
chúng ta có khả năng ăn cùng với tương ớt
chinsu rất tuyệt vời.
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