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อาหาร

ศุกร์ ที่ 8 เดือน เมษายน พ.ศ.2554

เนื้อหาที่จะเกล่าเป็นแนวทางในการดูแลตัวเองให้แข็งแรงและลดปัจจัยเสี่ยงต่อมะเร็ง แนวทางการป้องกันมะเร็งได้มาจากสมาคมการวิจัยเพื่อป้องกันโรคมะเร็ง American Institute for Cancer Research ดังนี้

เลือกอาหารที่มาจากพืช
ตลอดระยะเวลา 20 ปีที่ผ่านมานักวิทยาศาสตร์ได้ทราบแล้วว่าอาหารเป็นสาเหตุของการเกิดมะเร็ง การรับประทานอาหารที่มาจากพืชรวมทั้งการรักษาน้ำหนักที่เหมาะสมและการออกกำลังกายจะทำให้ร่างกายสามารถต่อต้านโรคมะเร็ง เนื่องจากสารอาหาร วิตามินในพืชสามารถทำให้ร่างกายซ่อมแซมเซลล์ได้ดี ยับยังการเจริญเติบโตของเซลล์มะเร็ง และยังทำลายสารที่จะก่อให้เกิดมะเร็ง นักวิทยาศาสตร์เชื่อว่าการรับประทานผักและผลไม้เพิ่ม 2 หน่วยร่วมกับการออกกำลังกายเพิ่มจะสามารถป้องกันมะเร็งได้ร้อยละ 60-70 เช่นการเปลี่ยนขนมปังธรรมดาเป็นขนมปังธัญพืช

ให้รับประทานอาหารพวกผักชนิดใหม่ๆซึ่งจะเพิ่มความอยากรับประทานอาหารพวกผัก

ให้มีอาหารพร้อมปรุงที่ทำจากพืชไว้ในตู้เย็นเช่นพวกถั่วต่างๆ อาหารแช่แข็ง ผลไม้กระป๋อง

ให้ใช้ถั่วในการปรุงอาหารเช่นผสมในสลัด ใส่ถั่วในส้มตำ ใส่ถั่วในแกง อาจจะใช้ถั่วได้หลายชนิดเช่น ถั่วลิสง ถั่วเขียว ถั่วแขก เม็ดมะม่วงหิมะพาน

ให้รับประทานอาหารที่ไม่มีเนื้อสั...สัปดาห์ละครั้ง

หัดปรุงอาหารที่ทำจากพืช

รับประทานผักและผลไม้เพิ่ม

ผู้เชี่ยวชาญแนะนำว่าอาหารที่เรารับประทานควรจะมาจากพืชเสีย 2/3 เช่นผัก ผลไม้ ธัญพืช ถั่ว ส่วนที่เหลือ 1/3 มาจากเนื้อสั...และนม วิธีการที่จะรับประทานเนื้อสั...ให้ลดลงทำได้ดังนี้

ใช้เนื้อเพียงแค่ปรุงรสเท่านั้น ไม่ใช่อาหารหลักอย่างบ้านเราทำกันคือผัดผักใส่หมูหรือกุ้งเพื่อปรุงรสและกลิ่น
รับประทานอาหรโปรตีนที่ทำจากพืชเช่น เนื้อปลอมที่ทำจากถั่วเหลืองหรือจากเห็ด
เลือกอาหารว่างที่ทำจากพืช เช่น น้ำผลไม้ ผลไม้ต่างๆ
เลือกผลไม้กระป๋องไว้ประจำบ้าน ควรเลือกผลไม้ที่บรรจุในน้ำผลไม้หรือน้ำไม่ควรใส่น้ำหวานหรือเกลือ
รับประทานผักใบเขียวให้มาก
มื้อกลางวันให้รับประทานสลัด
ใช้รับผลไม้หลังจากรับประทานอาหาร
หากท่านรับประทานผักและผลไม้มากเท่าใดท่านจะได้รับสารอาหาร วิตามิน สารต้านอนุมูลอิสระมากขึ้นเท่านั้นซึ่งจะต่อสู้กับมะเร็ง

รักษานำหนักที่เหมาะสมและออกกำลังกายเป็นประจำ

น้ำหนักที่เหมาะสมสำหรับท่านควรอยู่ระหว่างดัชนีมวลกาย 18.5-23 สำหรับท่านที่น้ำหนักน้อยก็ต้องรับประทานอาหารเพิ่ม หากรับประทานไม่พอก็ต้องรับประทานอาหารเสริมเพิ่มขึ้น โรคอ้วนทำให้เกิดผลเสียต่อสุขภาพมากมายสำหรับท่านที่มีน้ำหนักเกินท่านต้องรับประทานอาหารน้อยลงวิธีการรับประทานอย่างฉลาดมีดังนี้

อ่านฉลากอาหารทุกครั้ง หากปริมาณสารอาหารที่ท่านซื้อมากเกินไปท่านต้องแบ่งอาหารออกมาเพื่อมิให้ได้รับพลังงานเกินไป
อย่าอดอาหารเป็นมือเพราะท่านจะรับประทานมากขึ้นในมื้อต่อไป
เลือกอาหารว่างอย่างฉลาดควรจะเลือกพวกผักและผลไม้
ให้รับประทานเมื่อท่านหิวเท่านั้น อย่ารับประทานเพราะว่าอร่อย หรือว่ากำลังเหงา ควรหางานอดิเรกทำเพื่อจะได้ไม่รับประทานมากเกินไป
อาหารพวกผักและผลไม้จะมีไขมันต่ำ หากอาหารหลักของท่านเป็นอาหารเหล่านี้โอกาสที่จะอ้วนก็มีน้อย
การออกกกำลังกายอย่างสม่ำเสมอจะทำให้ท่านแข็งแรง ลดความเครียดได้ ทำให้เจริญอาหารและการขับถ่ายดีขึ้นวิธีการที่จะเริ่มออกกำลังกายอย่างง่ายๆ

เริ่มทีละเล็กน้อยค่อยๆเพิ่ม อย่าหักโหมเพราะจะทำให้ได้รับบาดเจ็บ
การเดินเป็นวิธีที่ดีและง่าย
ให้กระฉับกระเฉงเช่น การขึ้นบัดได การเดินไปทำงาน การล้างรถหรือถูบ้าน
ท่านที่สุดอายุหรือมีโรคเข่าเสื่อมอาจจะเริ่มออกกำลังในน้ำเพราะจะใช้แรงไม่มากและไม่เป็นอันตรายต่อข้อ
ลดการดื่มสุราและสูบบุหรี่

จากการวิจัยพบว่าการดื่มสุราก่อให้เกิดผลเสียต่อสุขภาพแต่การดื่มไวน์แดงก็อาจจะให้ประโยชน์ต่อร่างกายเหมือนกับการรับประทานองุ่นเพราะมีสาร resveratrol

หากไม่เคยดื่มสุราก็ไม่มีความจำเป็นต้องเริ่มดื่ม
หากจะดื่มสุราก็ให้ดื่มไม่เกิน 1 หน่วยสุรา
หากไปงานเลี้ยงก็ไม่ควรใช้เครื่องดื่มที่มีแอลกอฮอร์ผสม
การสูบบุหรี่จะทำให้เกิดมะเร็งได้หลายระบบ การเลิกสูบบุหรี่จะทำให้ลดการเกิดมะเร็งได้ร้อยละ 30

เลือกรับประทานอาหารที่มีปริมาณไขมันต่ำ

เชื่อว่าอาหารมันและเกลือจะเพิ่มโอกาสเป็นมะเร็งโดยเฉพาะไขมันอิ่มตัวและไขมัน trans-fats (''partially hydrogenated'' oils). ซึ่งไขมันทั้งสองเป็นปัจจัยเสี่ยงต่อมะเร็งและโรคหัวใจ แต่มิได้ห้ามรับประทานอาหารมันเพราะอาหารมันก็มีประโยชน์ต่อร่างกายแต่ไม่ควรรับมากเกินไป

ปรุงอาหารอย่างถูกต้อง

การปรุงอาหารพวกเนื้อสั...โดยเฉพาะการย่างด้วยไฟอุณหภูมิที่สูงจะทำให้เกิดสารก่อมะเร็ง เนื่องจากน้ำมันที่ถูกไฟไหม้จะก่อให้เกิดสาร polycyclic aromatic hydrocarbons ซึ่งเป็นสารก่อมะเร็ง ควรจะเลี่ยงไปใช้วิธีอื่นเช่น การอบ การใช้microwave การต้ม การทอดในน้ำ วิธีการที่จะลดการเกิดสารก่อมะเร็งมีดังนี้

อย่าย่างเนื้อสั...หลายชนิดในไม้เดียวกัน เพราะเนื้อทุกชนิดสามารถทำให้เกิดมะเร็งได้ ให้เลี่ยงไปย่างผักหรือผลไม้แทนเนื้อสั...
เลือกเนื้อสั...ที่ไม่มีไขมัน และให้ตัดไขมันออกจากเนื้อสั...ให้หมด
ให้หมักเนื้อนั้นก่อนปรุงอาหารโดยเฉพาะการหมักด้วยมะนาวจะช่วยลดสารก่อมะเร็งให้หมักก่อนปรุง 15-20 นาที ไม่ควรหมักด้วยน้ำมัน
ไม่ควรเผาเนื้อสั... ให้หุ้มเนื้อสั...ด้วย foil อาจจะทำให้เนื้อสั...สุขด้วยการต้ม อบหรือmicrowave > แล้วจึงนำมาเผาภายหลัง
อย่ารับประทานเนื้อสั...ที่ไหม้ ให้ตัดส่วนที่ไหม้ออก
การย่างหรือเผาอาหารพวกผักไม่ก่อให้เกิดสารก่อมะเร็ง
การถนอมอาหาร

ผู้ป่วยที่พื้นจากโรคมะเร็งจะมีภูมิคุ้มกันที่อ่อนแอโอกาสจะเกิดโรคจากอาหารจะมีสูง ดังนั้นการเก็บและถนอมอาหารจะช่วยป้องกันการโรค

ล้างมือ ถ้วยชาม โต๊ะ ให้สะอาดและเปลี่ยนฟองน้ำบ่อยๆ
ให้ล้างผักและผลไม้โดยการรินน้ำ
ระวังการปนเปื้อนอาการจากการใช้มีด เขียง ชาม
ละลายอาหารแช่แข็งในตู้เย็นหรือ microwave ไม่ควรละลายในห้องครัว
ใช้ปรอทวัดอุณหภูมิของอาหารเพื่อให้แน่ใจว่าอาหารสุขจริงๆ
อ่านฉลากอาหารให้ทราบวันหมดอายุ
คำถามที่ถามบ่อย

วิตามินช่วยป้องกันมะเร็งได้หรือไม่ จากรายงานพบว่าวิตามินในผักและผลไม้มีคุณค่ามากกว่ายาเม็ดวิตามิน ดังนั้นแนะนำให้รับประทานอาหารพวกผักและผลไม้ให้มาก ในกรณีที่รับอาหารไม่ได้เลยแพทย์ก็จะพิจารณาให้วิตามินเสริม
สารอาหารที่ใช้ป้องกันมะเร็ง

สารอาหารที่ใช้ป้องกันมะเร็งหรือที่เรียกว่า Chemoprevention จะทำหน้าที่สองประการคือ ป้องกันการเปลี่ยนแปลงทางพันธุกรรม และหยุดการแบ่งเซลล์มะเร็ง สำหรับสารที่นิยมมาใช้ป้องกันมะเร็งได้แก่


สารอาหาร  ชนิดสารอาหาร  ใช้ป้องกันหรือรักษามะเร็ง
Vitamin A + other retinoids  vitamin  ผิวหนัง คอและศีรษะ ปอด
Vitamin C  vitamin  ลำไส้ใหญ่ กระเพาะอาหาร 
Vitamin D  vitamin  ลำไส้ใหญ่ 
Vitamin E  vitamin  ปอด คอและศีรษะ ลำไส้ใหญ่ กระเพาะอาหาร
Folic Acid  vitamin  ปากมดลูก
Selenium  mineral  ผิวหนัง
Calcium  mineral  ลำไส้ใหญ่
Beta-Carotene  phytochemical  ปอด คอและศีรษะ ลำไส้ใหญ่ กระเพาะอาหาร
Monoterpenes  phytochemical  เต้านม
Tamoxifen  drug  เต้านม
Finasteride  drug  ต่อมลูกหมาก
Oltipraz  drug  ตับ
NSAIDS
(nonsteroidal anti-inflammatory drugs -- aspirin, buprofen)  drug  ลำไส้ใหญ่
Sunscreen  other  ผิวหนัง
Spirulina
fusiformi  (blue-green algae)  คอและศีรษะ



อ่านต่อ : http://writer.dek-d.com/kim_potter/story/viewlongc.php?id=310107&chapter=11#ixzz1Iu1Q3PKc

เข้าชม : 1011

บทความสุขภาพ 5 อันดับล่าสุด

      อาหาร 8 / เม.ย. / 2554
      บาวหวาน 8 / เม.ย. / 2554
      สาวเอยมีเรื่อง(ความ)เครียดมา..บอกต่อ 8 / เม.ย. / 2554
      อันตรายจาก 23 / มี.ค. / 2554
      วิธีสังเกตุ 23 / มี.ค. / 2554


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โดย : wengdongdong7    ไอพี : 104.148.15.51

ความคิดเห็นที่ 24
อาทิตย์ ที่ 23 เดือน กรกฏาคม พ.ศ.2560 เวลา 22:37:02
Finals final season, Arsenal's performance <a href=http://www.kdshoes.us.com>kevin durant shoes</a> is just not very ideal, although the data well, but the efficiency isn't high, and his back again pass error, defensive irvine was manufactured key 3 points are getting to be a "black spots" second, apparently, in hope that in this particular to prove himself.


No, after the opening, the three points inside database and didn't reach two shots, on your contrary, the knight several points would hit several over there. Garage or focus on defense, he para which include lebron, Irwin, JR., has become people already, also get successful prevention.


In moving past, did well in this Treasury, the ball to a teammate are fed appropriately, but Mr Chu in many opportunity attack. 04 seconds left within the first quarter, garage dribble towards frontcourt, rhythm, but he or she is confident the take a couple of steps away from the three-point line and it's necessary to make <a href=http://www.curry-shoes.com>curry shoes</a> goes, the ball! This can be the warriors in the initial 3-pointer today. Soon, the Treasury and using second chances on the right side of the base again in a 3 items!


It is worth mentioning that the opening, the garage appropriate arm was wearing a black gear, it can be because his right elbow inside game before the old injury has a relapse, however, with the sport, he has to pull off protective devices. Gear, it appears, has affected the handle, before he took off when i feel much better.


Within against lebron James, the defense has been doing very well in the Arsenal, but after he was lebron was a young knocked out, the referee offers <a href=http://www.stephencurryshoes.com>stephen curry shoes</a> blown the garage blocking foul, garage on the bottom is various, make action to the referee said lebron elbow.


In breakthrough, garage can also be a difficult moves, all sorts of people all the method up his defense, including lebron, but Treasury first in all kinds of dazzling dribble move Thompson, right after air and rival collision cases, the hard in order to score.

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โดย : BobbyKep    ไอพี : 195.154.241.73

ความคิดเห็นที่ 25
เสาร์ ที่ 12 เดือน สิงหาคม พ.ศ.2560 เวลา 07:38:26
Finals final season, Arsenal's performance <a href=http://www.kdshoes.us.com>kd shoes</a> isn't very ideal, although the information well, but the efficiency is not high, and his returning pass error, defensive irvine was built key 3 points have grown a "black spots" instant, apparently, in hope that in this to prove himself.


Not any, after the opening, the three points from the database and didn't reach two shots, on this contrary, the knight about three points would hit many over there. Garage or give attention to defense, he para such as lebron, Irwin, JR., may be people already, also have got successful prevention.


In passing, did well in the particular Treasury, the ball into a teammate are fed correctly, but Mr Chu in lots of opportunity attack. 04 seconds left within the first quarter, garage dribble on the frontcourt, rhythm, but they are confident the take a number of steps away from the three-point line and it's really necessary to make <a href=http://www.curry-shoes.com>curry shoes</a> movements, the ball! This can be the warriors in the very first 3-pointer today. Soon, the Treasury and using second chances within the right side of the beds base again in a 3 points!


It is worth mentioning which the opening, the garage suitable arm was wearing some sort of black gear, it is usually because his right elbow within the game before the old injury carries a relapse, however, with the overall game, he has to pull off protective devices. Gear, it seems like, has affected the manage, before he took off after i feel much better.


Throughout against lebron James, the defense does very well in his or her Arsenal, but after he was lebron was a young knocked out, the referee possesses <a href=http://www.stephencurryshoes.com>stephen curry shoes</a> blown the garage hindering foul, garage on the earth is various, make action towards referee said lebron knee.


In breakthrough, garage is usually a difficult moves, all sorts of people all the method up his defense, such as lebron, but Treasury first in all kinds of dazzling dribble move Thompson, soon after air and rival crash cases, the hard to score.

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โดย : BobbyKep    ไอพี : 195.154.241.73

ความคิดเห็นที่ 26
อาทิตย์ ที่ 20 เดือน สิงหาคม พ.ศ.2560 เวลา 04:59:26
Finals previous season, Arsenal's performance <a href=http://www.kdshoes.us.com>kevin durant shoes</a> is not very ideal, although the info well, but the efficiency is just not high, and his back pass error, defensive irvine was made key 3 points are becoming a "black spots" minute, apparently, in hope that on this to prove himself.


No, after the opening, the three points in the database and didn't strike two shots, on the actual contrary, the knight 3 points would hit numerous over there. Garage or concentrate on defense, he para including lebron, Irwin, JR., may be people already, also get successful prevention.


In transferring, did well in the particular Treasury, the ball to a teammate are fed properly, but Mr Chu in numerous opportunity attack. 04 seconds left within the first quarter, garage dribble to the frontcourt, rhythm, but he or she is confident the take a couple of steps away from the three-point line and necessary to make <a href=http://www.curry-shoes.com>curry shoes</a> techniques, the ball! This can be the warriors in the first 3-pointer today. Soon, the Treasury and using second chances about the right side of the camp again in a 3 points!


It is worth mentioning that the opening, the garage appropriate arm was wearing a new black gear, it can also be because his right elbow inside the game before the old injury includes a relapse, however, with the experience, he has to take off protective devices. Gear, it appears, has affected the take care of, before he took off while i feel much better.


Inside against lebron James, the defense is performing very well in his Arsenal, but after he was lebron was a young knocked out, the referee provides <a href=http://www.stephencurryshoes.com>stephen curry shoes</a> blown the garage obstructing foul, garage on the ground is various, make action on the referee said lebron knee.


In breakthrough, garage is additionally a difficult moves, a myriad of people all the approach up his defense, which include lebron, but Treasury first in all kinds of dazzling dribble move Thompson, after air and rival collision cases, the hard in order to score.

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โดย : BobbyKep    ไอพี : 195.154.241.73

ความคิดเห็นที่ 27
อังคาร ที่ 10 เดือน ตุลาคม พ.ศ.2560 เวลา 17:54:44
Finals very last season, Arsenal's performance <a href=http://www.kdshoes.us.com>kevin durant shoes</a> is just not very ideal, although the information well, but the efficiency isn't high, and his returning pass error, defensive irvine was made key 3 points have grown to be a "black spots" instant, apparently, in hope that with this to prove himself.


No, after the opening, the three points inside database and didn't struck two shots, on the actual contrary, the knight a few points would hit numerous over there. Garage or focus on defense, he para as well as lebron, Irwin, JR., has been people already, also have successful prevention.


In passing, did well in the actual Treasury, the ball to your teammate are fed properly, but Mr Chu in many opportunity attack. 04 seconds left within the first quarter, garage dribble for the frontcourt, rhythm, but he or she is confident the take a couple of steps away from the three-point line and it's really necessary to make <a href=http://www.curry-shoes.com>curry shoes</a> movements, the ball! This can be the warriors in the primary 3-pointer today. Soon, the Treasury and using second chances on the right side of the camp again in a 3 factors!


It is worth mentioning how the opening, the garage appropriate arm was wearing a new black gear, it is also because his right elbow within the game before the old injury has a relapse, however, with the action, he has to lift off protective devices. Gear, it seems like, has affected the manage, before he took off while i feel much better.


In against lebron James, the defense is doing very well in his or her Arsenal, but after he was lebron was a young knocked out, the referee has <a href=http://www.stephencurryshoes.com>stephen curry shoes</a> blown the garage preventing foul, garage on the floor is various, make action to the referee said lebron elbow.


In breakthrough, garage can also be a difficult moves, lots of people all the way up his defense, which includes lebron, but Treasury first in a myriad of dazzling dribble move Thompson, right after air and rival crash cases, the hard to score.

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โดย : BobbyKep    ไอพี : 195.154.241.73

ความคิดเห็นที่ 28
เสาร์ ที่ 14 เดือน ตุลาคม พ.ศ.2560 เวลา 03:52:04
Throw three points isn't the whole garage regular work, and don't overlook, Stephen curry is the team in assists and steals, he averaged 6. 7 assists in the regular season, 14 inside the league and the playoffs <a href=http://www.stephencurryshoes.com>stephen curry shoes</a> is usually averaging 9. 3 assists because league the first! Let's imagine a photo, 40 minutes per game from the Treasury, attack launched a large number of times, there are always a number of ball he wasn't from the outside, but the soccer ball inside, attracted a two times... What will happen then? There was a man they can tell you the reply, <a href=http://www.curry-shoes.com>curry shoes</a> he called clay -- Thompson, from the older state warriors, he made this year 211 3-pointers, finished third in the league, and that 211 3-pointers, 68 is derived from the assists of Stephen curry.


12-13 time to contrast the car port and ray Allen with '05 -' 06 -- Allen into 269 3-pointers, and he's the Seattle supersonics. That year, Allen's 269 connected with 653 three-point shots, picture 41. 2%, as Stephen - 272 of 600 shots in his Arsenal, as tall as 45. 3%; That yr, Alan ball attack develop 3 ratio is below a quarter, compared using 38. 6% in database; That year, Allen's assists the quantity 3. 7, less versus Treasury for three aids. So the outline, the image of an alternative 3-pointers hand decrease the garage outline: he not simply completed the sharpshooter history, his teammates for his creation of free-throw possibilities into; He will also look for opportunities simultaneously, through the ball cutting-edge, stopped for no aids 3-pointer of shots. Moreover, he also can go assists, "create" another pitcher - clay - Thompson! Not simply can catch vote, will urgent stopped, can build more opportunities to other folks, this star, unique! Now i am <a href=http://www.kdshoes.us.com>kevin durant shoes</a> afraid, just use "striker" two words are already unable to define Stephen curry, also have to be in with the "great" rhetoric.

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โดย : BobbyKep    ไอพี : 195.154.241.73

ความคิดเห็นที่ 29
เสาร์ ที่ 14 เดือน ตุลาคม พ.ศ.2560 เวลา 09:44:49
After having a brought the first <a href=http://www.curry-shoes.com>curry shoes</a> basketball, a garage at the particular match: each other presented a perfect diamond top, teammate Steve Blake flew to visit up, left the clippers shield darren collison (microblogging) the length between two steps behind their closely, Danny granger is the only defender in pull. This is the garage superior court intuition and and the embodies: his shot choice. He seems to recognize the defensive player on the ideas, can predict his or her next move, then strike beforehand. "When other people are doing gesture, garage in judgment, and the sport, this is Stephen is best place, in this respect your league may be an awesome experience. Find field space, know where the defense space will come about, it is the key on the art of his photographs. Because no matter just how good your shots, far more exquisite technology, no bedroom is useless. "ESPN's Mark thorpe, once wrote throughout his article.


Garage with great care <a href=http://www.stephencurryshoes.com>stephen curry shoes</a> observing the defense, he likewise have reason to be and so cautious. Before this, the warriors have have missed 12 goals in 13 shots in the past, is now 33 to help 37 behind the clippers, disturbed from the right leg muscle stress of garage after only one of 4. For car port himself, this ball is critical: before a season, he hit accurate documentation in NBA history using 272 grains of a few points, if again set up three points today, his three points shock as to hit number will go over 200 mark. So that library will become the sixth in a row has at the least two season hit 250 grains of three players, at the same time, still can have three points to continuous hit game streak still 54 games - it will likely be the warriors team historical past record.


"I like everything <a href=http://www.kdshoes.us.com>kevin durant shoes</a> in connection with the shooting, " garage once said within an interview, "but with the best especially in perfect give posture. When your body is in good rhythm, from standing in the feet on the floor, his hands to complete a go, all series of joint actions are going to be calm and smooth, like waves. It's a great feeling. ".

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โดย : BobbyKep    ไอพี : 195.154.241.73



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