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有氧运动须超过一定时间才有减脂作用?是真理还是谬论

2020-11-21 39健康网 39健康网

几乎所有运动/健身相关的文字都会提到,有氧运动时间须超过一定时间(比方20或30分钟以上)才有减脂作用,理由是:在此之前,身体会优先消耗糖类物质,过了这个时间,糖类物质被逐步消耗殆尽时,身体才会开始消

几乎所有运动/健身相关的文字都会提到,有氧运动时间须超过一定时间(比方20或30分钟以上)才有减脂作用,理由是:在此之前,身体会优先消耗糖类物质,过了这个时间,糖类物质被逐步消耗殆尽时,身体才会开始消耗脂肪,是真理还是谬论?

一、什么是有氧运动,什么是无氧运动

有氧运动:有氧运动也叫做有氧代谢运动,是指人体在氧气充分供应的情况下进行的体育锻炼;

无氧运动:指肌肉在“缺氧”的状态下高速剧烈的运动;

有氧运动还是无氧运动,并不是简单地根据运动项目来划分,而是按照运动时肌肉收缩的能量是来自有氧代谢还是无氧代谢而区别的。

二、有氧运动和无氧运动的区别

三、有氧运动超过一定时间才能减脂合理吗?有氧运动真的是糖消耗完了脂肪才开始工作吗?

我们可能要先搞清楚体内有多少糖,这些糖可供维持多长时间运动。

体内的糖主要是三个来源,分别是血糖、存储在肌肉中的肌糖原和储存在肝脏中的肝糖原。

普通人血液内大约有5克左右的血糖,肝脏中含有100克肝糖原,肌肉中含有400克肌糖原,人体内糖由这三部分组成,他们都可以为运动提供热量。

其实在任何运动方式下糖类和脂肪是同时参与供能的,只是参与供能比例大小不同而已;

其次运动强度决定了糖类与脂肪参与供能比例的大小。在中低强度运动时,脂肪供能比例增加,糖类供能比例下降;

高强度运动时,糖类供能比例增加,脂肪供能比例下降,所以只要一开始运动,就会消耗脂肪。

有实验证明,人在长时间有氧运动中,糖和脂肪都在按比例供能(大概55开)。女生由于游离脂肪酸较多,一开始的脂肪消耗还更高一点,脂肪供能比例在60%左右。

这个存在跑步30分钟才能消耗脂肪的说法是因为在《运动生理学》书中有提出:在运动30分钟后,脂肪供能比例增加,糖供能比例下降的现象。

大概是观点被错误演绎,从“运动开始30分钟后脂肪供能比例增加”变成“运动开始30分钟后脂肪才开始供能”。

所以,运动时先消耗糖,糖用完了才动员脂肪这种说法是错误的,没有科学依据。

四、进行有氧运动减肥的注意事项

1、有氧运动的热身与放松

在每次的有氧训练之前和之后,都要有热身和放松两个阶段:这两个阶段可以让你的健身更安全、更有效。

热身,也就是准备活动

热身,一般是指用小强度的有氧健身来使自己的身体渐入佳境,体温慢慢升高,心率提高,呼吸匀速变快。

血液循环也更迅速,这样氧和养料就会被输送到心脏和肌肉,为你的运动做好准备,热身活动目的达到后的一个重要标志就是身体微微开始出汗。

热身的时间5~10分钟就可以了。

天冷时,热身时间要长,并多穿些衣服。

小提醒:

有很多人为了节省时间,不热身就直接进入高强度的有氧训练,如果这样的话,由于血管系统和肺部还都没有进入状态,体温也比较低,肌肉的柔韧性不好,就很容易造成损伤。

另外热身之后再运动,感觉也会好一些,运动时间也可以更长。

换句话说,不热身就运动,你更容易疲劳。

放松

放松与热身有同样的作用,在运动中,血液循环加快,血液的量也增加了,特别是四肢部分。

小提醒:

如果马上停止运动,血液会囤积在下肢而给心脏造成多余的负担。

严重时会影响到大脑供血,甚至出现眩晕和头昏。所以运动目的达到后应该有5~10分钟的放松,也就是逐步减小运动强度,慢慢地恢复到安静状态。

2、女性有氧健身要注意什么

健身时要戴好胸罩,以承托力较强的为好。

经期锻炼,运动量不宜过大。

没有运动习惯的女性,不宜在怀孕期间开始做健身操。即使有健身操训练基础的女性,在这期间也需要请教医生,以决定是否继续健身操训练。

小提醒:

健身运动后,要及时更换汗湿的衣服,避免着凉,尤其是在空调房内。

运动后应做些伸展运动再行淋浴。

经常做有氧健身操者,要留心自己的脚部,常修剪脚指甲,断的脚指甲会扎破皮肤,使脚趾发炎。

热天运动出汗较多,汗留在趾缝中容易让细菌滋生,所以应时常保持脚部皮肤干燥。脚部起水泡时,不要弄破。

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    q

    0

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    2020-11-23 智者为医08

    只要开始运动就开始消耗脂肪了,关键是“开始”😶#运动#

    0

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    2020-11-23 李纵

    学习了

    0

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    2020-11-23 lujian
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    2020-11-22 gqylhd

    很有指导意义

    0

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    2020-11-21 紫眸

    学习了

    0

  8. [GetPortalCommentsPageByObjectIdResponse(id=950531, encodeId=955095053110, content=<a href='/topic/show?id=46e8606e766' target=_blank style='color:#2F92EE;'>#有氧运动#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=0, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=60677, encryptionId=46e8606e766, topicName=有氧运动)], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20211210/ede9c51184aa4f54ae6c1164cfb8eeac/967dbf3eff2943c7bf3ccfec3a776ab0.JPG, createdBy=a33789389, createdName=病毒猎手, createdTime=Tue Mar 23 23:08:58 CST 2021, time=2021-03-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901627, encodeId=2be490162e14, content=q , beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=50bf5437538, createdName=ms2000001423497440, createdTime=Tue Nov 24 05:53:49 CST 2020, time=2020-11-24, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901396, encodeId=0c6690139626, content=只要开始运动就开始消耗脂肪了,关键是“开始”😶<a href='/topic/show?id=babc9413eb6' target=_blank style='color:#2F92EE;'>#运动#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=336, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=94137, encryptionId=babc9413eb6, topicName=运动)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=4dfa37, createdName=智者为医08, createdTime=Mon Nov 23 10:57:40 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901343, encodeId=5199901343df, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=92, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/DYAIOgq83erWfbsp4kWWjGYGN5O1RaCgH0mI6m98RIu9fEfHWkpV4NibMbxn6Oaiam5icJOBNzYqOa5juQG5Itj6Q/132, createdBy=35dc2427229, createdName=李纵, createdTime=Mon Nov 23 08:37:30 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1554972, encodeId=c50115549e2d7, content=<a href='/topic/show?id=d22831281d5' target=_blank style='color:#2F92EE;'>#减脂#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=54, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=31281, encryptionId=d22831281d5, topicName=减脂)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=5cbb14571349, createdName=lujian, createdTime=Mon Nov 23 02:05:03 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901099, encodeId=d736901099b4, content=很有指导意义, beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c3c31528806, createdName=gqylhd, createdTime=Sun Nov 22 07:44:28 CST 2020, time=2020-11-22, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901042, encodeId=8c7a90104207, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=63, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=d26d5436535, createdName=紫眸, createdTime=Sat Nov 21 19:49:34 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901040, encodeId=b5939010404d, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=38, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=45775423058, createdName=ms7000000332626516, createdTime=Sat Nov 21 19:31:57 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901013, encodeId=39b99010132f, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=39, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=2ef25437159, createdName=Azureze, createdTime=Sat Nov 21 17:54:29 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1050418, encodeId=805b105041878, content=有氧运动与无氧运动应该一直有争议,二者对健康的作用有差别,但是也应该有度(时间)的关系,过度运动可能并不合适,尤其是无氧运动。, beContent=null, objectType=article, channel=null, level=null, likeNumber=48, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=f0620, createdName=明天jing, createdTime=Sat Nov 21 14:05:03 CST 2020, time=2020-11-21, status=1, ipAttribution=)]
    2020-11-21 ms7000000332626516

    学习了

    0

  9. [GetPortalCommentsPageByObjectIdResponse(id=950531, encodeId=955095053110, content=<a href='/topic/show?id=46e8606e766' target=_blank style='color:#2F92EE;'>#有氧运动#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=0, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=60677, encryptionId=46e8606e766, topicName=有氧运动)], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20211210/ede9c51184aa4f54ae6c1164cfb8eeac/967dbf3eff2943c7bf3ccfec3a776ab0.JPG, createdBy=a33789389, createdName=病毒猎手, createdTime=Tue Mar 23 23:08:58 CST 2021, time=2021-03-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901627, encodeId=2be490162e14, content=q , beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=50bf5437538, createdName=ms2000001423497440, createdTime=Tue Nov 24 05:53:49 CST 2020, time=2020-11-24, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901396, encodeId=0c6690139626, content=只要开始运动就开始消耗脂肪了,关键是“开始”😶<a href='/topic/show?id=babc9413eb6' target=_blank style='color:#2F92EE;'>#运动#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=336, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=94137, encryptionId=babc9413eb6, topicName=运动)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=4dfa37, createdName=智者为医08, createdTime=Mon Nov 23 10:57:40 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901343, encodeId=5199901343df, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=92, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/DYAIOgq83erWfbsp4kWWjGYGN5O1RaCgH0mI6m98RIu9fEfHWkpV4NibMbxn6Oaiam5icJOBNzYqOa5juQG5Itj6Q/132, createdBy=35dc2427229, createdName=李纵, createdTime=Mon Nov 23 08:37:30 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1554972, encodeId=c50115549e2d7, content=<a href='/topic/show?id=d22831281d5' target=_blank style='color:#2F92EE;'>#减脂#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=54, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=31281, encryptionId=d22831281d5, topicName=减脂)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=5cbb14571349, createdName=lujian, createdTime=Mon Nov 23 02:05:03 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901099, encodeId=d736901099b4, content=很有指导意义, beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c3c31528806, createdName=gqylhd, createdTime=Sun Nov 22 07:44:28 CST 2020, time=2020-11-22, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901042, encodeId=8c7a90104207, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=63, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=d26d5436535, createdName=紫眸, createdTime=Sat Nov 21 19:49:34 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901040, encodeId=b5939010404d, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=38, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=45775423058, createdName=ms7000000332626516, createdTime=Sat Nov 21 19:31:57 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901013, encodeId=39b99010132f, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=39, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=2ef25437159, createdName=Azureze, createdTime=Sat Nov 21 17:54:29 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1050418, encodeId=805b105041878, content=有氧运动与无氧运动应该一直有争议,二者对健康的作用有差别,但是也应该有度(时间)的关系,过度运动可能并不合适,尤其是无氧运动。, beContent=null, objectType=article, channel=null, level=null, likeNumber=48, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=f0620, createdName=明天jing, createdTime=Sat Nov 21 14:05:03 CST 2020, time=2020-11-21, status=1, ipAttribution=)]
    2020-11-21 Azureze

    学习

    0

  10. [GetPortalCommentsPageByObjectIdResponse(id=950531, encodeId=955095053110, content=<a href='/topic/show?id=46e8606e766' target=_blank style='color:#2F92EE;'>#有氧运动#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=0, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=60677, encryptionId=46e8606e766, topicName=有氧运动)], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20211210/ede9c51184aa4f54ae6c1164cfb8eeac/967dbf3eff2943c7bf3ccfec3a776ab0.JPG, createdBy=a33789389, createdName=病毒猎手, createdTime=Tue Mar 23 23:08:58 CST 2021, time=2021-03-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901627, encodeId=2be490162e14, content=q , beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=50bf5437538, createdName=ms2000001423497440, createdTime=Tue Nov 24 05:53:49 CST 2020, time=2020-11-24, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901396, encodeId=0c6690139626, content=只要开始运动就开始消耗脂肪了,关键是“开始”😶<a href='/topic/show?id=babc9413eb6' target=_blank style='color:#2F92EE;'>#运动#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=336, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=94137, encryptionId=babc9413eb6, topicName=运动)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=4dfa37, createdName=智者为医08, createdTime=Mon Nov 23 10:57:40 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901343, encodeId=5199901343df, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=92, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/DYAIOgq83erWfbsp4kWWjGYGN5O1RaCgH0mI6m98RIu9fEfHWkpV4NibMbxn6Oaiam5icJOBNzYqOa5juQG5Itj6Q/132, createdBy=35dc2427229, createdName=李纵, createdTime=Mon Nov 23 08:37:30 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1554972, encodeId=c50115549e2d7, content=<a href='/topic/show?id=d22831281d5' target=_blank style='color:#2F92EE;'>#减脂#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=54, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=31281, encryptionId=d22831281d5, topicName=减脂)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=5cbb14571349, createdName=lujian, createdTime=Mon Nov 23 02:05:03 CST 2020, time=2020-11-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901099, encodeId=d736901099b4, content=很有指导意义, beContent=null, objectType=article, channel=null, level=null, likeNumber=91, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c3c31528806, createdName=gqylhd, createdTime=Sun Nov 22 07:44:28 CST 2020, time=2020-11-22, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901042, encodeId=8c7a90104207, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=63, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=d26d5436535, createdName=紫眸, createdTime=Sat Nov 21 19:49:34 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901040, encodeId=b5939010404d, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=38, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=45775423058, createdName=ms7000000332626516, createdTime=Sat Nov 21 19:31:57 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=901013, encodeId=39b99010132f, content=学习, beContent=null, objectType=article, channel=null, level=null, likeNumber=39, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=2ef25437159, createdName=Azureze, createdTime=Sat Nov 21 17:54:29 CST 2020, time=2020-11-21, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1050418, encodeId=805b105041878, content=有氧运动与无氧运动应该一直有争议,二者对健康的作用有差别,但是也应该有度(时间)的关系,过度运动可能并不合适,尤其是无氧运动。, beContent=null, objectType=article, channel=null, level=null, likeNumber=48, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=f0620, createdName=明天jing, createdTime=Sat Nov 21 14:05:03 CST 2020, time=2020-11-21, status=1, ipAttribution=)]
    2020-11-21 明天jing

    有氧运动与无氧运动应该一直有争议,二者对健康的作用有差别,但是也应该有度(时间)的关系,过度运动可能并不合适,尤其是无氧运动。

    0

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近年来,间隙性禁食(Intermittent Fasting)因其能够引起临床意义上显着的体重减轻及预防代谢病,变得日趋流行。该研究首次用临床试验,对限时进食在临床意义上的减肥效果进行评估。

Cell Metab :减肥能增加骨质量,或成新的抗骨质疏松治疗策略

众所周知,脂肪组织可以影响骨骼的生长,通俗理解就是因为肥胖容易增加骨量。现已有证据表明脂肪组织和骨骼之间存在代谢关系。更有意义的是,了解脂肪细胞的产物控制骨细胞的机制可能会发现新的抗骨质疏松治疗策略。

饭后站立10分钟,半月甩掉大肚腩,效果等于慢跑燃脂半小时

很多人在吃完饭后就喜欢站立一小会,大多数人普遍认为饭后站立有助于消化以及减肥。许多人在减肥的道路上尝试了许多减肥方法,比如饭后站立。那么饭后站立真的有助于消化以及减肥吗?今天小编给大家盘点了饭后站立的

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