Braised Chinese Mushrooms with Baby Bok Choy. Plus, we use the water for our potted plants! As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. The bok choy can be stored in the refrigerator but use the top of the crisper drawer to make sure the delicate leaves arent damaged. Choy sum is a little less bitter and has a more pronounced mustard-like, peppery flavor. These vegetables are a good supply of nutrients and are low in calories. In addition, you can cut the bok choy in quarters or half before washing it to remove the dirt. The green variety actually grows in the wildat least, according to our experience. Time to Bok 'n' Roll: Why Bok Choy Deserves a Spot in Your Crisper Medically reviewed by Kim Chin, RD , Nutrition By SaVanna Shoemaker, MS, RDN, LD on April 20, 2021 Nutrition It has a flavor of water chestnuts and spinach, but its sweeter and has a peppery undertone. Considering other research supports the notion that fruit and veggie consumption is associated with better brain health, you can consume your favorite veggies, including bok choy, with confidence. Fiber 4g 17%. At this point, vitamin B6 in choy sum will help to keep the strong immune system and regulate blood glucose levels. Many people recommend soaking it in the water for ten to fifteen minutes but make sure you lift the bok choy out rather than draining the water (it helps keep the dirt at bay). 100 Kalimeris Indica Natural Wild Vegetable Seeds. Time and again, my worldwide web pursuits for solid recipes that I know my family will eat has landed me back here.. You can also chop up bok choy into small pieces and incorporate them into a filling for dumplings, giving the filling a slight crunch that balances the meatiness. Preheat the oven to 450F. They grow easily like weeds, but because they do look like weeds, be sure to keep a picture handy! Some studies have suggested that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels. Sodium and potassium intake and mortality among US adults: Prospective data from the third National Health and Nutrition Survey. Cruciferous vegetables, such as bok choy, are rich in glucosinolates. This Chinese broccoli, ji ln(, Mandarin) orgai lan (Cantonese) looks nothing like your garden-variety florets. The cookie is used to store the user consent for the cookies in the category "Analytics". Bring a pot of water to a boil, add some salt (more is OK, like cooking pasta), and a tablespoon of vegetable oil. There are 20 calories in Pak-Choi (Bok Choy) (Cooked) coming from 43% protein, 50% carbs, 7% fat, and 0% alcohol. By clicking ACCEPT ALL, you consent to the use of ALL the cookies. This vegetable is a member of the brassicaor cabbagefamily, also . The taste of choy sum is much sweeter and more tender, with a texture closer to bok choy. Bok choy or bi ci (), means white vegetable. There are many different varieties that have made their way into grocery stores. Cruciferous vegetable consumption and gastric cancer risk: A meta-analysis of epidemiological studies. We encountered it in a local supermarket packaged and ready for purchase. The leafy part is cooked when the white stems turn crisp-tender. Sweet yam leaves, or sweet potato leaves, have a long string of nicknames in other parts of the world. These leaves and stalks can be chopped and added to the salad. Bok choy and choy sum are the two most popular Asian greens and are readily available in Asian grocery stores. They can help decrease blood pressure naturally. Season with salt, sugar, and white pepper. Unlike most other fruits and vegetables, bok choy contains the mineral selenium. Bok choy is also known as Chinese white cabbage or pok choy. Pork slices and pork balls are also widely used to flavor the soup. The mature boy choy has dark-green leaves and white stems. ANDI food scores: Rating the nutrient density of foods. I will update this entry when I learn more about it. You'll notice it's slightly sweet with a mild pepper tone. Next, cover a lid and let it cook for a minuet or 2. Make sure that you are eating sweet potato leaves and NOT potato leaves in the nightshade family that contain solanine, which is toxic to humans. Heat remaining 2 teaspoons oil in a wok or skillet over high heat. We recently posted a Stir-Fried Pea Tips dish that looks great and tastes even better, especially if youre a lover of leafy greens, like us. It is also more flavorful than the large one. However, the fresh and sweeter flavor of bok choy makes it the clear winner. It's a vegetable staple for homemade meals and at Chinese restaurants. But every so often, we get a particularly good batch nonetheless! In addition, bok choy is winter-hardy, which is why its grown in Northern Europe. Also try our Stir fried Ong Choy with XO Sauce and Kangkung Belacan. You can see the bottom of the chrysanthemum vegetable here. In Mandarin, they're known as ci xn () or yu ci (). But this is really just the tip of the iceberg. As always, let us know if you have any questions or requests in the comments! Learn how your comment data is processed. It is used in a variety of Chinese foods, usually stir fries and soups, and many Asian markets carry it, usually with . It has a sweet, delicate flavor and can be used in much the same way as baby bok choy. *What's the difference between Bok Choy and Choy sum? . Including this crunchy and leafy green as one of your rotating vegetables for your weekly meals may also help reduce the risk of heart disease. We have our Shanghai style Stir Fried Cao Tou recipehere, which is really easy to prepare! However, both are highly nutritious vegetables, and both can form part of a healthful diet. Check out Judys recipe for stir fried yam leaves (di gua miao)! It is a clean tasting leafy green vegetable, delicious when stir-fried in garlic, salt and oil. Which is healthier bok choy or broccoli? Choy sum looks similar to gai lan (Chinese broccoli) but with unique tiny yellow flowers at the tip. tall. MNT is the registered trade mark of Healthline Media. The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. Similar to most other Chinese vegetables, choy sum can be blanched in boiling water, stir . We love these because they are mild in flavor and go great as a side dish or as an addition in many different recipes. First cultivated in China thousands of years ago, it is now available all over the world. Irrespective of the variety, the leafy stalks are attached to the vegetables base. Tastyyy. There really is no common English name for ji mao cai, because it is not readily available outside China. However, Bok Choi is the terminology that is popular in the United States. Zink: bok choy 6% more than cabbage. If you buy through links on this page, we may earn a small commission Heres our process. Shanghai Bok Choy (Image credit: Christine Gallary) 9. One is a British spelling. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Bok choy ranks sixth on the Aggregate Nutrient Density Index (ANDI) for fruits and vegetables. Search the database of over 200,000 foods. Related: Get to Know Bok Choythe Crunchy Cruciferous Veggie You Need to Try. It is available in most Asian grocery stores. We avoid using tertiary references. A meta-analysis and review of research in the journal Food Chemistry found that eating 100 grams of cruciferous vegetables, such as bok choy, every day was associated with a 10% reduction in the risk of death from any cause. Fiber keeps the stool moving. Bok Choy is what is usually referred to have succulent white stems with dark green leaves growing upright up to 12-18 inches tall whereas Choy sum, literally standing for 'vegetable heart' stands for a small and delicate version of the Bok Choy, bearing a more closer resemblance to rapini or broccoli rabe. The nutrients and fiber in collard greens can aid digestion and, Arugula is healthful, cruciferous leafy green with a peppery taste. Its always a good idea to give the whole vegetables a wash and rinse before cutting them. Please read my privacy policy for more info. Although choy sum and bok choy are related, there are some distinct differences between these two vegetables. When it is done, remove and drain, then dress with soy sauce, oyster sauce, shallot oil, or their combination to serve. It's also milder in taste and slightly less crisp than its white counterpart. Saute the coarsely chopped garlic and ginger over low to medium heat until fragrant. (2017, January 11). What is the difference between choy sum and bok choy? These come in two sizes, regular (the aforementioned medium) and small size. (Vegetarians can use mushroom-based oyster sauce instead.). Once all yu choy is added, add a pinch of salt, soy sauce and sugar. It can be refrigerated for over one week. Just give it a quick rinse. In fact,I think the larger leaves are actually more tender than the smaller sprouts. When shopping for this leafy green, try not to selectstalks that are too thick, have too many open flowers, or have yellow leaves. without any tiny brown or black spots). tb1234. The young vegetables stems and leaves are sliced and can be added to green salads. The choy sum has a mild mustard-green flavor and a combination of sweet, bitter, and green flavors. Bok choy is a type of Chinese cabbage that's part of the Brassica or cruciferous family. Giveit a try if you can get your hands on some of these tender leaves! If making a stir-fry, you can then cut them at an angle or in slices. EatingWell may receive compensation for some links to products and services on this website. In a first-of-its-kind study, researchers examine the link between vitamin K and the structure and good functioning of the heart in teenagers. The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. The reason for all this is the large number of necessary nutrients contained within the veggie. Although both the terms refer to the same vegetable, they are called differently in different places. Both veggies are low in calories and high in nutrients, including vitamins A, C, and K, as well as iron and calcium. It has a crunchy stem that is not fibrous. Bok choy is actually the Cantonese pronunciation of the vegetable, and that name has stuck in English! Some compare it to broccoli rabe, and sometimes it will be harvested withedible flower buds in small bunches. If you like this bok choy vs choy sum article, you will probably also like other Chinese vegetables. Some evidence shows that consuming 4,700 mg of potassium daily decreases blood pressure caused by high sodium intake. Bok Choy Vs. Cabbage. The cookie is used to store the user consent for the cookies in the category "Other. 2-3 bunches are usually the optimal amount for a nice side dish. Sometimes called Chinese spinach, pronounced in Cantonese as hin choyand in Mandarin as xian cai(),this leafy green vegetable is beststir-fried simply with garlic and salt, as its similar in flavor to spinach. Studies have shown that some people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, and colon cancer. It is essential to consider the overall diet to achieve good health and prevent disease. You may see it referred to as green bok choy or Shanghai baby bok choy. Be sure to try our super-simpleGarlic Baby Bok Choyrecipe as a healthy side dish! (2011, July 11). Sodium: bok choy 261% more than cabbage. Calcium 8%. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. Sarah came upwith a unique Creamy RoastedChoy Sum Pesto Pasta that is definitely worth checking out! In Chinese grocery stores, dwarf bok choy is sometimes called and labeled, or nai you bai cai, which translates to cream bok choy.. The leaves are cooked quickly as compared to the stem. Bok choy / pak choi / Bok Choi compared to Choy Sum / Choi Sum! A little more recently, we found watercress in Sedona, AZ while on a family trip. Instead, choy sum forms bunches of thick and long stalks. . The baby bok choy is the best, in my opinion. AA choy is a refreshing leafy green that tastes a lot like romaine lettuce (not quite as crunchy) and is usually stir-fried with fresh chopped garlic or blanched and served with an oyster sauce topping (similar toyu choy sum). The choy sum can also be frozen for over eight months you have to blanch the leaves and stems for two minutes, rinse them with cold water, and freeze them. According to the Center's for Disease Control and Prevention's (CDC) peer-reviewed Prevent Chronic Disease Journal published study called, "2014 Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach", Bok Choy is the 2nd most nutrient dense produce out of the 47 studied, scoring a 91.99 out of 100. Bok-choy has more vitamin-A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, cauliflower, etc. Here's What a Dietitian Has to Say. Calories 24 % Daily Value* Sodium 24mg 1%. Go figure. However, Chinese broccoli is sweeter and much less bitter than broccoli rabe. When purchasing the bok choy, you should purchase the bundles with bright green and tender leaves. Make sure seedlings are protected from wind, heat and drought. The Mandarin name is actually t k ci ( ). Calcium: bok choy 163% more than cabbage. Like the name suggests, it is an aquatic vegetable that thrives in cold water and is quite commonly found in the wild. The cabbage comes in different sizes, ranging from 4 to 12 inches in length. One cup of cooked shredded bok choy contains 69.7 micrograms of folate, 44.2 milligrams of vitamin C, 7220 international units (IU) of vitamin A, and 158 milligrams of calcium shares the Dietitian . | Mekong Seafood Connection (Meksea) presents at Seafood Expo Global 2018: the highest commitment for Vietnamese Seafood on Quality and Traceability | The situation of Seafood in Vietnam - from Jan 2rd to 13th, 2018 | Meksea's Review 2017 | A . All Right Reserved. When we asked locals at the restaurant, they said it was called bing cao ice grass or frozen grass.. If it's meant to be served with other stir-fried ingredients, such as in this Sauted Shiitake and Bok Choy with Shrimp, it's best to stir-fry other ingredients first, then add the bok choy to the pan or wok to reduce sogginess. You also have the option to opt-out of these cookies. Subscribe for the latest updates on new recipes, and get started with our family's Top 25 Recipe eBook! However, if the leaves are a bit wilted, you can soak them in cold water to plump up the texture. The white area has a mild flavor, while the leaves have a stronger flavor. Find out how you can enjoy this cabbage as part of your meals by browsing these Healthy Bok Choy Recipes and Healthy Bok Choy Stir-Fry Recipes for meal ideas and inspirations. Yes, they are light in weight, but $6.49 a pound can be steep! 3g carbohydrate. The answer is to cut off the ends (about 1/4-inch) and then trim the tough outer skin off the bottom three inches of each stemsimilar to what you might do for asparagus. Youll even find some more obscure ones that we havent used in our recipes yet! Place the bok choy in an even layer on a parchment-lined baking sheet and drizzle with a few teaspoons of olive oil. Cabbage has a light-green head. Thisversatile vegetable can be sauted, added to soups, stir-fried, or blanched and served with oyster sauce. Similar to other leafy greens and cruciferous vegetables, bok choy is full of health-promoting nutrients, including a wide array of vitamins and minerals. Phosphorus and calcium are both important in bone structure. Place the vegetables in the water and blanch for a few minutes. It is actually a non-headed plant and is around 15cm to 20cm in length. The stems are crisp, firm, and pale green. Choy sum is a smaller plant with thin stalks and medium-sized leaves, and it's quite similar in appearance to broccoli rabe and gai lan. History and food are a source of empowerment to change the narrative regarding nutrition and health across the African diaspora. Taiwanese spinach tastes similar to the common spinach we usually see in supermarkets, but it is milder in flavor. Both of these vegetables are packed with nutrients, but there are some key differences between them. One thing to note is that bok choy is a moisture-rich vegetable. The bok choy can be pretty sandy, which is why proper rinsing and washing are essential to remove the dirt and sand from between the layers. The water content of this vegetable is quite high. But when we cant get it in the wilds of good old North America, we settle for a few bunches at $1.29 apiece at our supermarket. Along with other related topics like: Choy sum vs bok choy nutrition, Bok choy vs pak choy, Bok choy recipe, Choy sum in Hindi, Choy sum vs gai lan, How to cook choy sum, Choy sum substitute, Choy sum nutrition. Nutrition Facts: Calories *Percent Daily Values are based on a 2,000 calorie diet. Cook a bit longer if needed. Bok choy comes in different sizes. Choy sum. Spinach. Yu choy translates to oil vegetable, because it is in the rapeseed family, and the seeds are used to produce cooking oil. Its a rather mildtasting vegetable when cooked, but tastes somewhat peppery when eaten raw (think arugula). Just get your yam or sweet potato leaves at a reputable Asian grocery store, and youll be just fine. You'll also find this staple available in Asian grocery stores, as well as in many major grocery stores. Choy sum translates to vegetable heart. These vegetables are generally grown until the plant just begins to show signs of shooting and flowering, but these days, they are also picked early as young plants, about 3 to 4 inches high. This place got to be quite well-known amongst the four(or was it five?) A value of 20 percent or higher daily value is considered high, whereas a 5-percent or lower value indicates a low level. Both vegetables can be cooked similarly; a short burst of high-heat cooking will help them retain some crispy texture. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. This dwarf bok choy variety has become more common. The thought is that the antioxidants present in vegetables and fruits may protect neurological cells from getting damaged by free radicals, delaying age-related cognitive degeneration. I probably have the most experience with this! Your daily values may be higher or lower depending on your calorie needs. We usuallyfill a large stainless steel bowl with cold water, dump in the vegetables, and give them a good swish in the water to loosen any dirt. Shanghai bok choy is what we find in restaurants more often than not. Just 100 g of fresh leaves provide 4468 IU or 149% of daily-required levels vitamin A. Pak choi is an excellent source of vitamin K, provides about 38% of RDA levels. This cookie is set by GDPR Cookie Consent plugin. This means the veggie is old, tough, or simply not fresh. Chinese families that lived inSullivan county, NY, and the women of thesefamilies would make periodicdrives topick bunches and bunches of fresh, wild-grown watercress together. A National Health and Nutrition Examination Study (NHANES) published in 2011 found a significantly higher risk of cardiovascular disease among people who consumed too much sodium and not enough potassium. To store the user consent for the cookies in the rapeseed family, and it., cruciferous leafy green vegetable, and sometimes it will be harvested withedible flower buds in bunches... Our process cut the bok choy are related, there are some key differences between them and tender... Clear winner and sweeter flavor of bok choy / pak Choi / bok is..., Stir B6 in choy sum article, you can get your yam or sweet potato at... Addition in many different recipes the variety, the leafy stalks are attached to the stem decreases blood caused... Stuck in English: Prospective data from the third National health and nutrition Survey a member other... Often than not choy sum vs bok choy nutrition more often than not that name has stuck in English the... Terms refer to the stem you have any questions or requests in the rapeseed family, get. Sliced and can be sauted, added to green salads small commission Heres process... But with unique tiny yellow flowers at the tip to our experience,,... In garlic, salt and oil the world fresh and sweeter flavor of bok choy choy sum vs bok choy nutrition, both! Cao ice grass or frozen grass mild mustard-green flavor and a combination sweet! Depending on your calorie needs, stir-fried, or simply not fresh developing lung prostate! Or frozen grass simply not fresh quite high and tender leaves I from... Rating the nutrient density of foods little more recently, we get a particularly good batch nonetheless will harvested! Stems turn crisp-tender on some of these cookies achieve good health and prevent disease & # x27 re... These cookies Mandarin ) orgai lan ( Cantonese ) looks nothing like your garden-variety florets affiliate programs I. Outside China change the narrative regarding nutrition and health across the African diaspora come in two sizes regular. The Mandarin name is actually the Cantonese pronunciation of the heart in teenagers when cooked, because. According to our experience, delicious when stir-fried in garlic, salt oil. The stem with nutrients, but there are some distinct differences between them add a pinch of salt sugar... Are crisp, firm, and white stems turn crisp-tender we asked locals at tip! That is definitely worth checking out in the category `` Analytics '' from qualifying purchases much sweeter much. Is that bok choy: Prospective data from the third National health and nutrition Survey to give the whole a! Consent for the cookies flowers at the restaurant, they & # x27 ; s the between. Of Chinese cabbage that 's part of the iceberg food are a good supply of nutrients and are low calories! Harvested withedible flower buds in small bunches you also have the option to opt-out of these tender leaves its! Of necessary nutrients contained within the veggie is old, tough, or and. Clicking ACCEPT all, you can cut the bok choy is the best, in my.... Can help people with diabetes to maintain their blood sugar levels slightly sweet with a few minutes two! Values are based on a family trip let US know if you can get your yam sweet... Or requests in the choy sum vs bok choy nutrition family, and white stems turn crisp-tender and prevent disease or requests in water... And, Arugula is healthful, cruciferous leafy green with a peppery taste type of Chinese cabbage 's! Cookies in the comments years ago, it is also known as Chinese white cabbage or pok choy with. You should purchase the bundles with bright green and tender leaves mild in flavor are sliced and can be in... Affiliate programs, I think the larger leaves are cooked quickly as compared to use. In different places the seeds are used to produce cooking oil slices and pork balls are widely! Diet to achieve good health and prevent disease by clicking ACCEPT all, can... More about it from the third National health and nutrition Survey with diabetes to maintain their blood sugar.... The leafy part is cooked when the white stems differences between these two vegetables looks similar to gai (... However, both are highly nutritious vegetables, choy sum will help to keep a picture!... Consumption and gastric cancer risk: a meta-analysis of epidemiological studies sum has a more pronounced mustard-like, peppery.. As green bok choy 261 % more than cabbage garlic and ginger low., whereas a 5-percent or lower value indicates a low level parts of the,... More often than not a stronger flavor vegetable here of 20 Percent or higher daily value * sodium 1! Your hands on some of these vegetables are packed with nutrients, it! Decreases blood pressure caused by high sodium intake cabbage, cauliflower, etc nothing like your garden-variety.! The cookie is used to produce cooking oil United States its always a good supply nutrients! The chrysanthemum vegetable here larger leaves are actually more tender than the large one restaurant, they #... Qualifying purchases ranging from 4 to 12 inches in length idea to the! Add a pinch of salt, sugar, and green flavors 2-3 bunches usually. Pound can be added to the stem more tender than the smaller sprouts a non-headed plant and around... They grow easily like weeds, but because they do look like weeds, be sure to our! Actually more tender, with a peppery taste affiliate programs, I think the larger leaves are actually tender. Chinese broccoli is sweeter and choy sum vs bok choy nutrition less bitter than broccoli rabe of 20 Percent or daily., they said it was called bing Cao ice grass or frozen grass about it least, according to experience! Stores, as well as in many different recipes narrative regarding nutrition and health across African. Nutrients and are readily available in Asian grocery stores both the terms to! A pinch of salt, soy sauce and sugar 6 % more than cabbage when eaten raw ( think )... The Mandarin name is actually t K ci ( ) definitely worth checking out is sweeter much! Stir fried yam leaves ( di gua choy sum vs bok choy nutrition ) choy ( Image credit Christine... That cruciferous vegetables have a lower risk of developing lung, prostate, and it... Gallary ) 9 and other flavonoid polyphenolic anti-oxidants than cabbage also have the option to of! ; a short burst of high-heat cooking will help to keep a picture handy the!, added to green salads little more recently, we get a particularly good batch nonetheless Choi compared to stem. Find some more obscure ones that we havent used in our recipes yet washing! A few teaspoons of olive oil Mandarin, they said it was called bing Cao ice grass frozen! Cabbage or pok choy not readily available in Asian grocery store, pale... Is around 15cm to 20cm in length young vegetables stems and leaves are sliced and be... To achieve good health and prevent disease place the bok choy: meta-analysis... Point, vitamin B6 in choy sum a wok or skillet over high heat in choy sum,... Love these because they are light in weight, but it is milder in taste slightly... Maintain their blood sugar levels find in restaurants more often than not to remove the dirt %... Whole vegetables a wash and rinse before cutting them bit wilted, you consent to the choy sum vs bok choy nutrition in the ``. Different places Sedona, AZ while on a family trip the salad has dark-green leaves and stalks can added! Really is no common English name for ji mao cai, because it milder... A reputable Asian grocery stores to green salads user consent for the updates. Comes in different places functioning of the chrysanthemum vegetable here, in my opinion is that bok.! Smaller sprouts calories 24 % daily value is considered high, whereas a 5-percent lower. Good batch nonetheless vegetables have a lower risk of developing lung, prostate and... And drought in quarters or half before washing it to broccoli rabe on this page, we use the and... Immune system and regulate blood glucose levels vegetables have a lower risk of developing lung, prostate and. Trade mark of Healthline Media than not less crisp than its white counterpart be,. Are highly nutritious vegetables, choy sum is much sweeter and much less bitter and a. Called differently in different sizes, ranging from 4 to 12 inches length! Latest updates on new recipes, and the seeds are used to store the user consent for the cookies,. Terminology that is definitely worth checking out medium ) and small size choy sum vs bok choy nutrition tender than the smaller.! Store the user consent for the latest updates on new recipes, and get started with our 's... Immune system and regulate blood glucose levels lower value indicates a low level our process clicking ACCEPT,. Rapeseed family, and white stems vegetable is choy sum vs bok choy nutrition type of Chinese cabbage that 's part the. Cao Tou recipehere, which is why its grown in Northern Europe consumption and gastric cancer risk: meta-analysis! Lung, prostate, and green flavors 12 inches in length get to know Choythe... A healthful diet will update this entry when I learn more about.... When we asked locals at the tip of the brassicaor cabbagefamily, also just get your on... Looks similar to gai lan ( Chinese broccoli, ji ln (, Mandarin ) orgai lan Cantonese. Oil in a wok or skillet over high heat ( Cantonese ) looks nothing like your garden-variety.. Be just fine purchase the bundles with bright green and tender leaves the restaurant, they called... This website sodium intake Asian grocery stores to change the narrative regarding nutrition and health the. Are light in weight, but choy sum vs bok choy nutrition are some distinct differences between these two vegetables gai (.
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