Creatine Paper
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Transcript of Creatine Paper
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7/31/2019 Creatine Paper
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Jl{bya{ryb Ybplbv? Hmpbj @mycw m` Gyba{lhb4 Ayb [nb| Wrubylmy {m Cmhmn|kya{b=
Ibh Bwfym* I(W(* GWGW* GLWWH
Gyba{lhb .cb{n|jfrahlklhb#agb{lg aglk, lw mhb m` {nb cmw{ b~{bhwlpbj| w{rklbk klb{ay| wruujbcbh{w
apaljaijb {mka|( L{ lw a ha{ryajj| mggryylhf hl{ymfbhmrw gmcumrhk w|h{nbwlzbk `ymc {nb aclhm aglkw
Fj|glhb* Ayflhlhb* ahk Cb{nlmhlhb ahk lw uybwbh{ lh ybja{lpbj| jayfb qrah{l{lbw lh cmw{ ahlcaj `jbwnbw wrgn
aw `lwn ahk ybk cba{( Lh nrcahw* {nb caomyl{| .x
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ilmapaljailjl{|* ijma{lhf-cajaiwmyu{lpb w|cu{mcw* jagd m` ybwumhwb {m wruujbcbh{a{lmh* ahk ummy aqrbmrw
wmjriljl{|( [m akkybww {nbwb ahk m{nby lwwrbw* wruujbcbh{ gmcuahlbw napb gyba{bk aj{byha{lpb payla{lmhw
m` gyba{lhb {na{ gah ib wbuaya{bk lh{m wl~ ga{bfmylbw? Gyba{lhb Waj{w .gyba{lhb u|yrpa{b* gyba{lhb
n|kymgnjmylkb* kl# my {yl# gyba{lhb caja{b* gyba{lhb fjrgmha{b* gyba{lhb hl{ya{b* gyba{lhb mym{a{b* um{awwlrc
gyba{lhb gnbja{b* wmklrc gyba{lhb gnbja{b* ahk cafhbwlrc gyba{lhb gnbja{b,* Ir``bybk Gyba{lhb .Dyb#
Ajdaj|h,* Umj|b{n|jbhb Fj|gmw|ja{bk Gyba{lhb .UBF,* Gyba{lhb Bw{byw .gyba{lhb b{n|j bw{by,* ahk Gyba{lhb
Ajgmnmjw .gyba{lhmj#M#unmwuna{b,( Bagn m` {nbwb payla{lmhw napb {nbly mvh rhlqrb gnbclgaj uymuby{lbw
{na{ ayb uryumy{bk {m lcuympb {nb ilmjmflgaj ag{lpl{| m` {nb gmcumrhk( Cmyb lcumy{ah{j|* jl{{jb wglbh{l`lg
bpajra{lmh m` {nbwb aj{byha{lpb `mycw auubay {m ib uybwbh{* jbaplhf a{njb{bw ahk gmhwrcbyw rhgby{alh
aimr{ vnlgn jbakw {m {nb fyba{bw{ lhgybawbw lh uby`mycahgb ahk vnlgn lw {nb cmw{ vbjj {mjbya{bk `myc(
[nb uryumwb m` {nlw ybplbv vaw {m ahaj|zb {nb jl{bya{ryb mh hmpbj `mycw m` gyba{lhb ahk kb{byclhb l` {nb
bplkbhgb gryybh{j| apaljaijb yb`r{bw my wruumy{w {nb rwb m` aj{byha{lpb `mycw m` gyba{lhb aw gmcuaybk {m
{nb cmw{ gmccmhj| gmhwrcbk ahk w{rklbk `myc4 gyba{lhb cmhmn|kya{b(
Aw bhgmcuawwlhf ajj m` {nb apaljaijb jl{bya{ryb mh gyba{lhb cmhmn|kya{b l{wbj` gmrjk wuah a
{b~{immd l{wbj`* mhj| {nb cmw{ uby{lhbh{ ahk gmcuybnbhwlpb w{rklbw napb ibbh lhgjrkbk lh {nlw ybplbv.calhj| w{rklbw uby{alhlhf {m gmccmh c|{nw aimr{ gyba{lhb* ahk cb{a ahaj|wbw,(
Wlhgb {nb `lyw{ w{rk| uby`mycbk lhpbw{lfa{lhf {nb ybja{lmhwnlu ib{vbbh gyba{lhb wruujbcbh{a{lmh
ahk b~byglwb uby`mycahgb ru {m {nb {ylajw m` {mka|* cmhmn|kya{b umvkby kmclha{bw {nb jl{bya{ryb( Lh ah
b~gbjjbh{ ybplbv m` {nb {ylajw {na{ napb ibbh gmcujb{bk* a jbaklhf ar{nmyl{| lh gyba{lhb ybwbaygn* Ky(
Ylgnayk Dyblkby* naw gmhgjrkbk* m` {nb auuym~lca{bj| 755 w{rklbw {na{ napb bpajra{bk {nb um{bh{laj
byfmfbhlg pajrb m` gyba{lhb wruujbcbh{a{lmh* aimr{ 65" m` {nbwb w{rklbw ybumy{ w{a{lw{lgajj| wlfhl`lgah{
ybwrj{w vnljb ybcalhlhf w{rklbw fbhbyajj| ybumy{ hmh#wlfhl`lgah{ falhw lh uby`mycahgb T0S( A 9557 cb{a
ahaj|wlw kmhb i| Iyahgn mh {nb b``bg{w m` gyba{lhb wruujbcbh{a{lmh lh ybfaykw {m imk| gmcumwl{lmh ahk
uby`mycahgb klwgmpbybk {na{ b``bg{ wlzb vaw wlfhl`lgah{j| fyba{by `my gnahfbw lh jbah imk| caww* aw vbjj
aw ruuby imk| ahk ybub{l{lpb imr{ jaimya{my| iawbk b~byglwb( [nlw ahaj|wlw ummjbk ;6 wriobg{w vbyb yahkmclzbk* ijlhkbk* ahk ujagbim gmh{ymjjbk T6S(Hrcbymrw wcajjby cb{a ahaj|wbw napb ibbh uby`mycbk vnlgn napb ajj gmcb {m {nb wacb gmhgjrwlmhw4
gyba{lhb lhfbw{lmh lcuympbw ca~lcaj b``my{* nlfn lh{bhwl{| wnmy{ krya{lmh b~byglwb lh nbaj{n| lhklplkrajw
ahk {nmwb vl{n crwgrjay k|w{ymunlbw T>#
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`mrhk {na{ 0 fyacw m` gyba{lhb-ka| wruujbcbh{bk `my 19 vbbdw jbk {m {nb wacb a`mybcbh{lmhbk ybwrj{w4
wlfhl`lgah{j| fyba{by {m{aj imk| ahk `a{ `ybb caww* 1 ybu ca~ w{ybhf{n* ahk c|m`liyljjay uym{blh gmh{bh{ lh
gmcuaylwmh {m gmh{ymjw T17S( [nbwb ybumy{w wruumy{ {nb hm{lmh {na{ gyba{lhb wruujbcbh{a{lmh hm{ mhj|
umwl{lpbj| lh`jrbhgbw wnmy{ {byc mr{gmcbw* ir{ ajwm jmhf {byc akau{a{lmhw {m b~byglwb( Cmyb lcumy{ah{j|* l{
kmbw wm vl{nmr{ {nb mggryybhgb m` wbylmrw akpbywb bpbh{w(
Ybfaykjbww m` {nb jagd m` ybumy{bk wlkb b``bg{w wlhgb {nb akpbh{ m` gyba{lhb rwb* {nb jmhf {bycwa`b{| ybcalhw a kbia{bk {mulg( M`{bh{lcbw {nmwb lh muumwl{lmh m` gyba{lhb wruujbcbh{a{lmh gl{b {nb
um{bh{laj hbfa{lpb b``bg{w rumh {nb dlkhb|w aw vbjj aw ah lhgybawbk ylwd m` kbn|kya{lmh ahk crwgjb
gyacuw( [m ka{b* {nbwb gmhgbyhw napb hm{ ibbh pajlka{bk lh {nb jl{bya{ryb* ahk {nb `bv ybumy{w {na{ napb
a{{bcu{bk {m cadb {nbwb awwmgla{lmhw napb jbk {m uybca{ryb ahk wbhwa{lmhajlzbk cbkla gmhgjrwlmhw( @my
b~acujb* a 1S(
Lh ybfaykw {m gyba{lhb ahk crwgjb kbn|kya{lmh* ah b~gbjjbh{ ybplbv m` {nb apaljaijb jl{bya{ryb naw
ibbh uby`mycbk i| Kajim b{ aj( [nlw urijlga{lmh b~aclhbk ajj m` {nb w{rklbw uby{alhlhf {m {nb b``bg{w m`
gyba{lhb mh `jrlk pmjrcb* `jrlk klw{ylir{lmh* {nbycmybfrja{my| ybwumhwbw* ahk wruujbcbh{a{lmh lh gmh{ymjjbk
nm{ my nrclk gmhkl{lmhw aw vbjj aw krylhf b~byglwb lh kbn|kya{bk lhklplkrajw( M` {nb 19 w{rklbw ybplbvbk*
hm{ mhb wrffbw{bk {na{ g{yba{lhb lhgybawbw {nb ylwd m` kbn|kya{lmh my crwgjb gyacuw( Cah| m` {nbc
ag{rajj| wrffbw{bk {na{ l{ ca| kbgybawb {nb ylwd aw {nb gyba{lhb fymruw lh cah| w{rklbw lhgybawbk {m{ajimk| va{by* jmvbybk gmyb imk| {bcubya{ryb krylhf b~byglwb* ahk lcuympbk ujawca pmjrcb .bhgmryafbk
n|ubyn|kya{lmh, T1
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nbay{* iyalh* {bw{bw aw vbjj aw {nb wdbjb{aj crwgjbw vnlgn auubay {m napb {nb nlfnbw{ a``lhl{| `my ujawca
gyba{lhb T0S( [nbyb b~lw{ {vm lwm`mycw m` ujawca gyba{lhb {yahwumy{byw vnlgn ayb im{n wmklrc ahk gnjmylkb
kbubhkbh{4 Gyba[1 ahk Gyba[9( Gyba[1 lw b~gjrwlpb {m wdbjb{aj crwgjb vnljb Gyba[9 lw jmga{bk uylcaylj|
lh {nb {bw{bw T91S( [nb umwwliljl{| ca| b~lw{ {na{ {nb Gyba[1 {yahwumy{by umwwbwwbw a nlfnby a``lhl{| `my
b~mfbhmrw gyba{lhb* vnlgn ca| b~ujalh {nb fyba{by kbfybb m` gyba{lhb {na{ lw kbumwl{bk vl{nlh wdbjb{aj
crwgjb lh gmcuaylwmh {m m{nby {lwwrbw( [nlw wrwulglmh lw |b{ {m ib gmh`lycbk lh {nb jl{bya{ryb(
Lhwrjlh ahk FJR[; ajwm auubay {m napb akkl{lpb b``bg{w rumh gyba{lhb aiwmyu{lmh lh{m crwgjb*
vl{n w{rklbw {na{ napb uymplkbk gayimn|kya{b ahk Ajuna Jlumlg Aglk lh akkl{lmh {m gyba{lhb ybwrj{lhf lh
fyba{by lh{yacrwgrjay gyba{lhb w{mybw T0S( @ry{nbycmyb* ybwumhwb {m gyba{lhb wruujbcbh{a{lmh paylbw
acmhf lhklplkrajw( L{ naw ibbh gmhgjrkbk {na{ {nmwb vl{n jmvby lhl{laj lh{yacrwgrjay gyba{lhb w{mybw*
fyba{by ubygbh{afb m` {|ub 9 crwgjb `libyw* fyba{by crwgjb gymww wbg{lmhaj ayba* ahk fyba{by `a{ `ybb
caww fbhbyajj| ybwumhk ib{{by {m wruujbcbh{a{lmh T91S(
Mhgb lh {nb gbjj* gyba{lhb lw yaulkj| unmwunmy|ja{bk i| gyba{lhb dlhawb vnlgn wriwbqrbh{j| {yauw l{
vl{nlh {nb gbjj cbciyahb( [nlw lw {nb `a{b m` aimr{ 05#65" m` {m{aj crwgjb gyba{lhb* vl{n {nb ybcalhlhf
w{mybk aw `ybb gyba{lhb( Lhwlkb {nb crwgjb gbjj* gyba{lhb ag{w aw ah mwcmj|{b aw vbjj aw ah A[U ir``by*
urjjlhf va{by lh{m {nb gbjj ahk w{mylhf lhgybawbk acmrh{w m` unmwunmgyba{lhb {m ybujb{b AKU krylhf nlfn
lh{bhwl{| ag{lpl{lbw .a(d(a wriw{ya{b jbpbj unmwunmy|ja{lmh, T0* 16(
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Gyba{lhb u|yrpa{b lw a gmcilha{lmh m gyba{lhb imrhk {m u|yrplg aglk( U|yrplg aglk lw ah
lh{bycbkla{b lh fj|gmj|wlw {na{ naw ibbh wnmvh {m ibhb`l{ bhkryahgb uby`mycahgb lh ya{w( [nbyb`myb* {nb
lkba lw {na{ gmcilhlhf {nb {vm vljj uymplkb a w|hbyflw{lg b``bg{ fyba{by {nah {na{ m` bl{nby gmcumrhk ajmhb(
A w{rk| uby`mycbk i| Pah Wgnr|jbhibyfn b{ aj( ahaj|zlhf {nb b``bg{w m` gyba{lhb u|yrpa{b
wruujbcbh{a{lmh .6f-ka| `my 6 ka|w, lh bhkryahgb a{njb{bw vaw hm{ wnmvh {m ibhb`l{ bhkryahgb my wuylh{
uby`mycahgb lh {yalhbk g|gjlw{w T97S( Ahm{nby w{rk| kmhb mh Mj|culg gahmblw{w `mrhk {na{ jag{a{b
gmhgbh{ya{lmhw kbgybawbk ahk uakkjlhf wubbk lhgybawbk vl{n {nb akkl{lmh m` 6(2 fyacw m` gyba{lhb
u|yrpa{b `my 2 ka| T99S( @lhajj|* a yahkmclzbk kmrijb ijlhkbk ahk ujagbim gmh{ymjjbk {ylaj gmcuaybk {nb
b``bg{w m` gyba{lhb u|yrpa{b wruujbcbh{a{lmh gmcuaybk {m {ylgyba{lhb gl{ya{b ahk ujagbim lh nbaj{n| |mrhf
a{njb{bw( Lh {nlw w{rk|* `mry vbbdw m` wruujbcbh{a{lmh vaw `mrhk {m lcuympb ca~lcaj lh{bhwl{| nahkfylu
b~byglwb lh gmcuaylwmh {m ujagbim* rh`my{rha{bj|* hm gmcuaylwmh {m cmhmn|kya{b vaw cakb T9;S(
Gyba{lhb gl{ya{b lw ahm{nby gmcilha{lmh m` gyba{lhb ahk ah bhbyf| uymkrglhf cb{aimjlg
lh{bycbkla{b( Gl{ylg aglk lw {nb w{ay{lhf gmcumrhk m` {nb dybiw g|gjb* mry uylcay| abymilg A[U uymkrglhf
ua{nva|( [nbmyb{lgajj|* {nb gmcilha{lmh m` gyba{lhb ahk gl{ya{b vmrjk {nbyb`myb jbak {m lhgybawbk
b~byglwb bhkryahgb lh akkl{lmh {m {nb ibhb`l{w m` gyba{lhb ajmhb( Gyba{lhb gl{ya{b w{rklbw napb wnmvh
wlcljay mr{gmcbw {m {nmwb kmhb mh u|yrpa{b* wnmvlhf a jmaklhf unawb m` 95 fyacw uby ka| {m ibhb`l{
ahabymilg vmydlhf gauagl{| lh nbaj{n| ag{lpb vmcbh* ahk yalwb pbh{lja{my {nybwnmjk krylhf lh{bhwb ag{lpl{|
T92S( [nb lwwrb vl{n {nb auujlga{lmh m` {nbwb w{rklbw lw {na{ hmhb m` {nbc napb gmcuaybk {nb waj{ fymruw
{m a cmhmn|kya{b fymru4 {nbyb`myb a fau ybcalhw lh {nb jl{bya{ryb ib`myb ah| klw{lhg{ ibhb`l{ aimpb {na{ m`
cmhmn|kya{b gah ib wruumy{bk( Ybgbh{ vmyd uby`mycbk i| Oafby b{ aj( klybg{j| gmcuaylhf lwmcmjay
acmrh{w .lh ybfaykw {m gyba{lhb, m` gyba{lhb cmhmn|kya{b* u|yrpa{b* ahk {ylgyba{lhb gl{ya{b vnlgn wnmvbk
{na{ {nb u|yrpa{b waj{ jbk {m wjlfn{j| nlfnby wbyrc jbpbjw m` gyba{lhb T95S( L{ crw{ ib hm{bk {na{ {nlw w{rk|
mhj| b~aclhbk {nb dlhb{lgw a`{by mhb kmwb ahk mhj| nak 0 wriobg{w( @ry{nbycmyb* {nb ar{nmyw gmhgjrkbk
{na{ {nlw wjlfn{ kl``bybhgb vaw rhjldbj| {m gmh`by ah| {ahflijb akpah{afb T95S(
[m ka{b* {nbyb napb hm{ ibbh ah| urijlwnbk {ylajw uby`mycbk mh gyba{lhb n|kymgnjmylkb* fjrgmha{b*
hl{ya{b* mym{a{b* my um{awwlrc-wmklrc gnbja{b( Lh {nb unaycagbr{lgaj lhkrw{y|* n|kymgnjmylkb lw {|ulgajj|
imrhk {m aclhbw {m lhgybawb aqrbmrw wmjriljl{| ahk lw a uymgbww {na{ {|ulgajj| ajjmvw {nb wriw{ahgb {m ib
aiwmyibk cmyb yaulkj| vl{nlh {nb FL {yag{( L{ lw lcumy{ah{ {m hm{b* {nmrfn* {na{ {nlw uyag{lgb naw hm{ ibbhwnmvh {m ybag{ umwl{lpbj| vl{n ajj gmcumrhkw* ahk lh gby{alh gawbw {nb iawb gmcumrhk ajmhb naw ibbh
wnmvh {m umwwbww wrubylmy wmjriljl{| T90S( Gyba{lhb n|kymgnjmylkb* ua{bh{bk i| Uymcbya Nbaj{n lw
caydb{bk aw a wrubylmy `myc m` gyba{lhb aw l{ lw walk {m umwwbw {nbwb uybplmrwj| cbh{lmhbk {yal{w m` NGJ
imrhk aclhbw4 lhgybawbk aqrbmrw wmjriljl{| ahk aiwmyu{lmh ya{bw( Ibgarwb m` {nbwb uryumy{bk {yal{w l{ lw
wrffbw{bk {na{ l{ mhj| ybqrlybw clgymkmwlhf lh gmcuaylwmh {m gybal{hb cmhmn|kya{b {m a{{alh {nb wacb
ibhb`l{w T96S( [nbyb ayb hm{ ah| w{rklbw gryybh{j| urijlwnbk {m pajlka{b {nbwb gjalcw(
Lh {nb gnbclgaj w|h{nbwlw lhkrw{y|* mym{a{b lw gmccmhj| rwbk aw a ilmapaljailjl{| bhnahgby ahk
imrhk {m clhbyajw wrgn aw gajglrc* cafhbwlrc* um{awwlrc* zlhg* b{gT9>S CAH Wumy{w* {nb
cahr`ag{ryby vnm nmjkw a ua{bh{ mh gyba{lhb mym{a{b* gjalcw {na{ {nb akkl{lmh m` mym{lg aglk `ry{nby
lcuympbw rumh {nb byfmfbhlg b``bg{w m` gyba{lhb {nymrfn calh{alhlhf lh{yagbjjrjay A[U w{mybw* bjbpa{lhf
fj|gmfbh w{mybw* ahk ag{lhf aw a uN ir``by ahk gbjj pmjrclzby T9
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Fjrgmhlg aglk lw a ha{ryajj| mggryylhf lh{bycbkla{b lh fjrgmwb cb{aimjlwc {na{ lw {|ulgajj| rwbk aw
a gayylby lh clhbyaj hr{yl{lmh( L{ lw rhgby{alh aw {m vn| gyba{lhb fjrgmha{b lw uryumy{bk {m bhnahgb b~byglwb
uby`mycahgb m{nby {nah {nb uybplmrwj| bw{aijlwnbk {ylajw vnlgn napb wnmvh fjrgmwb akclhlw{ya{lmh lh
akkl{lmh {m gyba{lhb {m uymplkb akkl{lpb b``bg{w rumh {lwwrb gyba{lhb ru{adb( Hm {ylajw b~lw{ {na{ napb
ahaj|zbk {nb lcujbcbh{a{lmh m` gyba{lhb fjrgmha{b lh nrcahw(
@lhajj|* gnbja{bw `myc ha{ryaj gmcujb~bw vl{nlh {nb imk| ib{vbbh cb{aj lmhw ahk aclhm aglkwuybpbh{lhf {nb gnbja{bk clhbyajw `ymc iblhf urjjbk ava| i| m{nby bjbcbh{w my lmhw uybwbh{ lh {nb
w|w{bc( A fmmk b~acujb m` {nb ilmjmflgaj lcumy{ahgb m {nlw lw {nb w{yrg{ryb m` nbcmfjmilh( Nbcmfjmilh
lw a gnbja{b gmh{alhlhf a gbh{yaj lymh lmh {lfn{j| imrhk {m wryymrhklhf hl{ymfbhw( [nlw lh{byag{lmh uybpbh{w
{nb lymh `ymc klwjmkflhf vnbh l{ lh{byag{w vl{n cmjbgrjay m~|fbh* ajjmvlhf nbcmfjmilh {m ag{ aw ah m~|fbh
gayylby ib{vbbh {lwwrbw T79S( [m ka{b* wmklrc ahk um{awwlrc gyba{lhb gnbja{bw napb hm{ ibbh w{rklbk lh
nrcahw( [nbyb ayb* nmvbpby* {vm w{rklbw {na{ napb ahaj|zbk {nb b `bg{w m` cafhbwlrc gyba{lhb gnbja{b
lh a{njb{bw( A 9557 w{rk| kmhb i| Iyljja b{ aj(* gmcuaybk {nb b``bg{w m` gyba{lhb cafhbwlrc gnbja{b .2 f
gyba{lhb gnbja{bk vl{n >55 cf cafhbwlrc,* gyba{lhb ujrw cafhbwlrc m~lkb .2 f gyba{lhb umvkby cl~bk
vl{n >55 cf cafhbwlrc m~lkb umvkby,* ahk a caj{mkb~{ylh ujagbim lh nbaj{n| 1< {m 9; |bay mjk wriobg{w(
Im{n gyba{lhb fymruw lhgybawbk ubad {myqrb* umvby* ahk {m{aj imk| va{by gmcuaybk {m ujagbim ir{ {nb
cafhbwlrc gnbja{b fymru b~ubylbhgbk wlfhl`lgah{j| fyba{by lhgybawbw lh lh{yagbjjrjay va{by ahk ubad
{myqrb T77S( L{ lw lcumy{ah{ {m hm{b {na{ {nb u pajrb `my ubad {myqrb vaw (50 lh {nb gyba{lhb $ cafhbwlrc
fymru ahk (5; lh {nb gyba{lhb cf gnbja{b fymru wm {nbwb ayb hm{ jldbj| {m ib kl``bybhgbw {na{ vmrjk ib
hm{lgbaijb lh {nb ybaj vmyjk( A cmyb ybgbh{ w{rk| i| Wbjwi| b{ aj( ahaj|zbk {nb b `bg{w m` a jmv kmwb .9(2
f, gyba{lhb* gyba{lhb Cf gnbja{b .9(2 f,* ahk ujagbim fymru mh lcuympbcbh{w lh 1 ybu ca~ ahk {m{aj vmyd
uby`mycbk lh 71 gmjjbfb afb cbh( Gmcuaybk {m {nb ujagbim* im{n gyba{lhb fymruw wlfhl`lgah{j| lhgybawbk
{m{aj vmyd uby`mycbk ir{ {nbyb vbyb hm kl``bybhgbw ib{vbbh fymruw mh ah| m{nby paylaijbw cbawrybk
T7;S( Aw {nb b``bg{w m` gyba{lhb gnbja{b wruujbcbh{w ayb hm{ |b{ kb`lhl{lpb* cmyb vmyd hbbkw {m ib kmhb {m
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