خبيرة تغذية توصي بأفضل محليات القهوة لتجربة قهوة صحية ومميزة

خبيرة تغذية توصي بأفضل محليات القهوة لتجربة قهوة صحية ومميزة

أفضل محليات القهوة لتناول فنجان قهوتك الصباحية: اختيارات أعلى لصحتك

بقلم: سامانثا كاسيتي، أخصائية تغذية

بتوازن، يوجد مساحة لمحليات القهوة في النظام الغذائي الصحي. إليك أفضل 8 علامات تجارية للوصول إليها.

القهوة ذاتها مشروب صحي، لكن ما تضيفه إليه قد يغير ذلك. وهذه الأيام، هناك محليات للقهوة أكثر من أي وقت مضى. هل تريد محلاً مُحلىً أو غير مُحلى؟ بنكهة أو طبيعي؟ محليات الألبان أو بدائل نباتية؟ مع كل هذه الخيارات، يمكن أن يكون اختيار أصح محليات القهوة مهمة صعبة. كأخصائية تغذية مسجلة، قمت بتحليل عشرات علامات محليات القهوة للعثور على أفضل محليات القهوة لإضافتها إلى قهوتك الصباحية.

هل محليات القهوة صحية؟

في الواقع، معظم محليات القهوة هي أطعمة مُعالجة بشكل كبير، والنظم الغذائية الغنية بالأطعمة شديدة التصنيع مرتبطة بالعديد من المشاكل الصحية. قد تحتوي محليات القهوة أيضًا على بعض النسب المختلطة من الدهون المشبعة والسكر المضاف. كمية كبيرة من أي منهما مرتبطة أيضًا بمشاكل صحية، لذا من المفيد تقليل هذه المواد واختيار محليات القهوة التي تحتوي على أقل كمية من السكر المضاف و/أو الدهون المشبعة.

بينما يمكن لمحليات القهوة أن تندرج ضمن النظام الغذائي الصحي، تذكر أن المعلومات الموجودة على تسمية الطعام مرتبطة بكمية معينة محددة. بالنسبة لمحليات القهوة، هذا عادة ما يكون ملعقة طعام. إذا قمت بإضافة المزيد إلى قهوتك، فقد تحصل على كميات غير صحية من السكر المضاف والدهون المشبعة وغيرها من المكونات في محلياتك. هذا ينطبق بشكل خاص إذا كنت تشرب عدة أكواب من القهوة في اليوم.

مكونات محليات القهوة

تعتمد المكونات في محليات القهوة على نوع المحلي الذي تختاره. محليات الألبان هي أكثر محليات القهوة طبيعية، مع لا شيء سوى حليب وكريمة حقيقيين. قد تحتوي محليات الألبان بنكهة على الحليب، والكريمة (أو مشتقاتهما)، والزيوت، والنكهات، والمحليات (سواء كانت اصطناعية أو طبيعية)، والمواد الحافظة، وعوامل التكثيف والمستحلبات. تحتوي محليات النبات على مزيج من حليب نباتي (مثل حليب اللوز أو الشوفان أو جوز الهند أو الكريمة)، ومواد للتكثيف ومحاكاة نسيج الحليب الدسم، ومستحلبات، ونكهات ومحليات. قد تحتوي محليات القهوة البودرية على حليب مجفف، أو حليب نباتي، أو مشتق من هذه المكونات. قد تحتوي أيضًا على سكريات، وزيوت، ونكهات، ومحليات، وإضافات أخرى.

كيف تختار أصح محليات القهوة

عند التسوق لمحليات القهوة، انظر إلى الدهون المشبعة والسكر المضاف وتفحص المكونات لمعرفة الإضافات. فيما يلي بعض الإرشادات المستخدمة لإنشاء قائمة أصح محليات القهوة:

  • لا تزيد عن 2 غرام من الدهون المشبعة.
  • لا تزيد عن 4 غرام من السكر المضاف (الكمية في ملعقة صغيرة).
  • لا يوجد كاراغينان (مادة مكثفة قد تكون ضارة بشكل خاص).
  • لا توجد محليات صناعية.

أصح محليات القهوة

Organic Valley Grassmilk Organic Half and Half

تحتوي هذه المحليات على حليب وكريمة عضويين من أبقار تتغذى بالعشب. بينما قد تحتوي محليات القهوة الأخرى على العديد من الإضافات، هذا النوع لا يحتوي على سكر مضاف، أو نكهات، أو مثخنات، أو مستحلبات. بالإضافة إلى ذلك، يحتوي الحليب المتغذي بالعشب على مزيد من الأحماض الدهنية أوميغا-3 من الحليب التقليدي، مما يجعله خيارًا أفضل من النصف والنصف العادي.

ملحوظة: النصف والنصف يحتوي على كمية معتدلة من الدهون المشبعة، مع 2 غرام لكل 2 ملعقة كبيرة. يمكن أن تندرج هذه بالتأكيد ضمن نظام غذائي مغذٍ ومتوازن، ولكن إذا استخدمت كمية أكبر مما هو مقترح (في كل القهوة التي تشربها يوميًا) أو تتناول نظامًا غذائيًا يحتوي على الكثير من اللحوم الحمراء وغيرها من الأطعمة الدهنية الكاملة، فقد تستهلك كمية غير صحية من الدهون المشبعة.

محليات القهوة الصحية

  1. Organic Lavender Almond Creamer
  2. Natural Bliss Sweet Cream Flavored Coffee Creamer
  3. Elmhurst Pistachio Creme Oat Creamer
  4. Nutpods Almond and Coconut Creamer
  5. Laird Superfood Tumeric Coffee Creamer
  6. Oatly Sweet & Creamy Oatmilk Creamer
  7. Silk Sweet Oat Latte Oat Creamer

هل محليات القهوة البودرية صحية؟

تعتبر محليات القهوة البودرية التقليدية مزيجًا من المكونات غير الصحية، بما في ذلك صلصة الذرة الصلبة والزيوت النباتية المهدرجة. إذا كنت عالقًا في مكان ما، مثل الطائرة أو غرفة الفندق، وهي الشيء الوحيد الذي يمكنك الوصول إليه، فلا داعي للقلق بشأن ذلك، لكنني لن أجعله عادة يومية. هناك العديد من محليات القهوة البودرية الجديدة في السوق مصنوعة من مسحوق مستمد من حليب جوز الهند أو الكريمة. هذه المحليات تميل إلى أن تحتوي على عدد أقل من المكونات الغير صحية، ولكن بسبب أصلها من جوز الهند، يمكن أن تحتوي على المزيد من 2 غرام من الدهون المشبعة لكل وجبة. وجدت عدة منتجات كانت لديها قوائم مكونات طبيعية وكمية معقولة من السكر المضاف، ولكن تحتوي على المزيد من حدنا الأعلى المستهدف للدهون المشبعة، لذا تم استبعادها لهذا السبب.

هل محليات القهوة غير الألبان أفضل لصحتك؟

للأسف، ليست هناك إجابة مباشرة على هذا السؤال. قد تحتوي محليات القهوة غير الألبان على أقل كمية من الدهون المشبعة من النصف والنصف التقليدي، لكنها أيضًا تميل إلى أن تحتوي على المزيد من السكر المضاف والإضافات الغذائية الأخرى.

بدائل صحية لمحليات القهوة

في الواقع، الأكثر صحة هو إضافة القليل من الحليب الخالي أو المخفض الدسم أو الحليب النباتي غير المحلى والمصنوع دون أو بقليل من الإضافات. هذه الخيارات تتجنب أو تحد من المواد غير المرغوب فيها، مثل الإضافات والسكر المضاف والدهون المشبعة. إذا كنت تحب محليات القهوة بالنكهات، جرب إضافة رشة من القرفة أو مسحوق الكاكاو غير المحلى أو التوابل الدارسين. يمكنك أيضًا إضافة نقطة من مستخلص الفانيليا. هذه الإضافات ستخدع حاسة تذوقك إلى التفكير في أنك تتناول شيئًا حلوًا دون إضافة أي محليات.

محليات القهوة المصنوعة في المنزل

إذا كنت ترغب في صنع محليات القهوة في المنزل، جرب هذه الفكرة البسيطة: اخلط ¼ كوب من بذور القنب، و¼ كوب من الحليب، ونقطة من مستخلص الفانيليا، وبعض القرفة معًا في الخلاط.

تعطي هذه الوصفة أربع وجبات. يمكنك تخزينها في الثلاجة لمدة تصل إلى خمسة أيام. قد تتكتل المزيج عند التخزين، لكن يمكنك تخفيفه ببعض الماء الدافئ إلى التماسك المرغوب قبل التحريك في القهوة.

تحتوي بذور القنب على دهون صحية، بما في ذلك ألفا أوميغا-3 النباتية. يمكنك أيضًا الشعور بالارتياح لحقيقة أنه لا يحتوي على سكر مضاف أو دهون مشبعة.

الخلاصة

هناك الكثير من محليات القهوة في السوق وبعضها أكثر صحة من الآخرين. بشكل عام، من الصحيح تقليل الدهون المشبعة والسكر المضاف – المواد التي قد تكون عالية في محليات القهوة. من الجيد أيضًا تقليل الإضافات الغذائية، والتي توجد في محليات القهوة ذات الأساس النباتي المصنعة بشكل كبير. لهذا السبب، فإن الطريقة الأكثر صحية لتخفيف قهوتك هي باستخدام الحليب الخالي أو المخفض الدسم أو الحليب النباتي غير المحلى مع أقل عدد من الإضافات. ومع ذلك، إذا لم توفر هذه الخيارات الكثافة التي تبحث عنها، فقائمتنا بأفضل محليات القهوة هي دليل رائع.

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[:ar]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. Information we collect The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number. How we use your information We use the information we collect in various ways, including to: Provide, operate, and maintain our website Improve, personalize, and expand our website Understand and analyze how you use our website Develop new products, services, features, and functionality Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes Send you emails Find and prevent fraud Log Files qahwaworld follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information. Cookies and Web Beacons Like any other website, qahwaworld uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website. Google DoubleClick DART Cookie Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads Our Advertising Partners Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below. Google https://policies.google.com/technologies/ads Advertising Partners Privacy Policies You may consult this list to find the Privacy Policy for each of the advertising partners of qahwaworld. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on qahwaworld, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that qahwaworld has no access to or control over these cookies that are used by third-party advertisers. Third Party Privacy Policies qahwaworld's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites. CCPA Privacy Rights (Do Not Sell My Personal Information) Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. GDPR Data Protection Rights We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. Children's Information Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. qahwaworld does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:en]

Privacy Policy for Qahwa World

At Qahwa World, accessible from https://qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by Qahwa World and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in Qahwa World. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator.

Consent

By using our website, you hereby consent to our Privacy Policy and agree to its terms.

Information we collect

The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number.

How we use your information

We use the information we collect in various ways, including to:
  • Provide, operate, and maintain our website
  • Improve, personalize, and expand our website
  • Understand and analyze how you use our website
  • Develop new products, services, features, and functionality
  • Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes
  • Send you emails
  • Find and prevent fraud

Log Files

Qahwa World follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information.

Cookies and Web Beacons

Like any other website, Qahwa World uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website.

Google DoubleClick DART Cookie

Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads

Our Advertising Partners

Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below.

Advertising Partners Privacy Policies

You may consult this list to find the Privacy Policy for each of the advertising partners of Qahwa World. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on Qahwa World, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that Qahwa World has no access to or control over these cookies that are used by third-party advertisers.

Third Party Privacy Policies

Qahwa World's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites.

CCPA Privacy Rights (Do Not Sell My Personal Information)

Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

GDPR Data Protection Rights

We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us.

Children's Information

Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. Qahwa World does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:ru]Privacy Policy for qahwa world At qahwaworld, accessible from qahwaworld.com, one of our main priorities is the privacy of our visitors. This Privacy Policy document contains types of information that is collected and recorded by qahwaworld and how we use it. If you have additional questions or require more information about our Privacy Policy, do not hesitate to contact us. This Privacy Policy applies only to our online activities and is valid for visitors to our website with regards to the information that they shared and/or collect in qahwaworld. This policy is not applicable to any information collected offline or via channels other than this website. Our Privacy Policy was created with the help of the Free Privacy Policy Generator. Consent By using our website, you hereby consent to our Privacy Policy and agree to its terms. Information we collect The personal information that you are asked to provide, and the reasons why you are asked to provide it, will be made clear to you at the point we ask you to provide your personal information. If you contact us directly, we may receive additional information about you such as your name, email address, phone number, the contents of the message and/or attachments you may send us, and any other information you may choose to provide. When you register for an Account, we may ask for your contact information, including items such as name, company name, address, email address, and telephone number. How we use your information We use the information we collect in various ways, including to: Provide, operate, and maintain our website Improve, personalize, and expand our website Understand and analyze how you use our website Develop new products, services, features, and functionality Communicate with you, either directly or through one of our partners, including for customer service, to provide you with updates and other information relating to the website, and for marketing and promotional purposes Send you emails Find and prevent fraud Log Files qahwaworld follows a standard procedure of using log files. These files log visitors when they visit websites. All hosting companies do this and a part of hosting services' analytics. The information collected by log files include internet protocol (IP) addresses, browser type, Internet Service Provider (ISP), date and time stamp, referring/exit pages, and possibly the number of clicks. These are not linked to any information that is personally identifiable. The purpose of the information is for analyzing trends, administering the site, tracking users' movement on the website, and gathering demographic information. Cookies and Web Beacons Like any other website, qahwaworld uses 'cookies'. These cookies are used to store information including visitors' preferences, and the pages on the website that the visitor accessed or visited. The information is used to optimize the users' experience by customizing our web page content based on visitors' browser type and/or other information. For more general information on cookies, please read the Cookies article on Generate Privacy Policy website. Google DoubleClick DART Cookie Google is one of a third-party vendor on our site. It also uses cookies, known as DART cookies, to serve ads to our site visitors based upon their visit to www.website.com and other sites on the internet. However, visitors may choose to decline the use of DART cookies by visiting the Google ad and content network Privacy Policy at the following URL – https://policies.google.com/technologies/ads Our Advertising Partners Some of advertisers on our site may use cookies and web beacons. Our advertising partners are listed below. Each of our advertising partners has their own Privacy Policy for their policies on user data. For easier access, we hyperlinked to their Privacy Policies below. Google https://policies.google.com/technologies/ads Advertising Partners Privacy Policies You may consult this list to find the Privacy Policy for each of the advertising partners of qahwaworld. Third-party ad servers or ad networks uses technologies like cookies, JavaScript, or Web Beacons that are used in their respective advertisements and links that appear on qahwaworld, which are sent directly to users' browser. They automatically receive your IP address when this occurs. These technologies are used to measure the effectiveness of their advertising campaigns and/or to personalize the advertising content that you see on websites that you visit. Note that qahwaworld has no access to or control over these cookies that are used by third-party advertisers. Third Party Privacy Policies qahwaworld's Privacy Policy does not apply to other advertisers or websites. Thus, we are advising you to consult the respective Privacy Policies of these third-party ad servers for more detailed information. It may include their practices and instructions about how to opt-out of certain options. You can choose to disable cookies through your individual browser options. To know more detailed information about cookie management with specific web browsers, it can be found at the browsers' respective websites. CCPA Privacy Rights (Do Not Sell My Personal Information) Under the CCPA, among other rights, California consumers have the right to: Request that a business that collects a consumer's personal data disclose the categories and specific pieces of personal data that a business has collected about consumers. Request that a business delete any personal data about the consumer that a business has collected. Request that a business that sells a consumer's personal data, not sell the consumer's personal data. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. GDPR Data Protection Rights We would like to make sure you are fully aware of all of your data protection rights. Every user is entitled to the following: The right to access – You have the right to request copies of your personal data. We may charge you a small fee for this service. The right to rectification – You have the right to request that we correct any information you believe is inaccurate. You also have the right to request that we complete the information you believe is incomplete. The right to erasure – You have the right to request that we erase your personal data, under certain conditions. The right to restrict processing – You have the right to request that we restrict the processing of your personal data, under certain conditions. The right to object to processing – You have the right to object to our processing of your personal data, under certain conditions. The right to data portability – You have the right to request that we transfer the data that we have collected to another organization, or directly to you, under certain conditions. If you make a request, we have one month to respond to you. If you would like to exercise any of these rights, please contact us. Children's Information Another part of our priority is adding protection for children while using the internet. We encourage parents and guardians to observe, participate in, and/or monitor and guide their online activity. qahwaworld does not knowingly collect any Personal Identifiable Information from children under the age of 13. If you think that your child provided this kind of information on our website, we strongly encourage you to contact us immediately and we will do our best efforts to promptly remove such information from our records.[:]
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