{"id":1484,"date":"2024-09-18T13:53:42","date_gmt":"2024-09-18T05:53:42","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/"},"modified":"2024-09-18T13:53:42","modified_gmt":"2024-09-18T05:53:42","slug":"muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/","title":{"rendered":"\u589e\u808c\u78b3\u6c34\u8a08\u7b97\uff1a\u5982\u4f55\u7cbe\u78ba\u638c\u63a7\u4f60\u7684\u71df\u990a\u651d\u53d6"},"content":{"rendered":"<p>\u96a8\u8457\u5065\u8eab\u6f6e\u6d41\u7684\u8208\u8d77\uff0c\u8d8a\u4f86\u8d8a\u591a\u7684\u4eba\u958b\u59cb\u95dc\u6ce8\u589e\u808c\u98f2\u98df\u3002\u5c0d\u65bc\u60f3\u8981\u589e\u808c\u7684\u4eba\u4f86\u8aaa\uff0c\u6b63\u78ba\u8a08\u7b97\u78b3\u6c34\u5316\u5408\u7269\u7684\u651d\u53d6\u91cf\u662f\u81f3\u95dc\u91cd\u8981\u7684\u3002\u672c\u6587\u5c07\u63a2\u8a0e\u589e\u808c\u671f\u9593\u78b3\u6c34\u5316\u5408\u7269\u7684\u8a08\u7b97\u65b9\u5f0f\uff0c\u4e26\u63d0\u4f9b\u4e00\u500b\u7c21\u55ae\u7684\u516c\u5f0f\uff0c\u5e6b\u52a9\u5927\u5bb6\u8f15\u9b06\u638c\u63e1\u589e\u808c\u7684\u71df\u990a\u651d\u53d6\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E4%BB%80%E9%BA%BC%E6%98%AF%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%EF%BC%9F\" >\u4ec0\u9ebc\u662f\u78b3\u6c34\u5316\u5408\u7269\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E7%9E%AD%E8%A7%A3%E4%BD%A0%E7%9A%84%E7%86%B1%E9%87%8F%E9%9C%80%E6%B1%82\" >\u77ad\u89e3\u4f60\u7684\u71b1\u91cf\u9700\u6c42<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E4%BE%8B%EF%BC%9A%E8%A8%88%E7%AE%97TDEE\" >\u4f8b\uff1a\u8a08\u7b97TDEE<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E7%9A%84%E6%94%9D%E5%8F%96%E9%87%8F%E8%A8%88%E7%AE%97\" >\u78b3\u6c34\u5316\u5408\u7269\u7684\u651d\u53d6\u91cf\u8a08\u7b97<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E4%BE%8B%EF%BC%9A%E5%85%B7%E9%AB%94%E8%A8%88%E7%AE%97\" >\u4f8b\uff1a\u5177\u9ad4\u8a08\u7b97<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E7%9A%84%E7%A8%AE%E9%A1%9E%E9%81%B8%E6%93%87\" >\u78b3\u6c34\u5316\u5408\u7269\u7684\u7a2e\u985e\u9078\u64c7<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E4%BE%8B%EF%BC%9A%E5%B8%B8%E8%A6%8B%E7%9A%84%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E4%BE%86%E6%BA%90\" >\u4f8b\uff1a\u5e38\u898b\u7684\u78b3\u6c34\u5316\u5408\u7269\u4f86\u6e90<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E5%A2%9E%E8%82%8C%E8%A8%88%E7%95%AB%E8%88%87%E9%A3%B2%E9%A3%9F%E7%B4%80%E9%8C%84\" >\u589e\u808c\u8a08\u756b\u8207\u98f2\u98df\u7d00\u9304<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E7%B5%90%E8%AB%96\" >\u7d50\u8ad6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/sport\/muscle-building-carb-calculation-how-to-accurately-control-your-nutritional-intake\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%98%AF%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%EF%BC%9F\"><\/span>\u4ec0\u9ebc\u662f\u78b3\u6c34\u5316\u5408\u7269\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u78b3\u6c34\u5316\u5408\u7269\uff08Carbohydrates\uff09\u662f\u4eba\u9ad4\u4e3b\u8981\u7684\u80fd\u91cf\u4f86\u6e90\u3002\u5728\u589e\u808c\u671f\u9593\uff0c\u9069\u91cf\u7684\u78b3\u6c34\u5316\u5408\u7269\u4e0d\u50c5\u80fd\u63d0\u4f9b\u80fd\u91cf\uff0c\u9084\u80fd\u6709\u6548\u5730\u4fc3\u9032\u808c\u8089\u7684\u751f\u9577\u548c\u4fee\u5fa9\u3002\u7279\u5225\u662f\u904b\u52d5\u5f8c\uff0c\u78b3\u6c34\u5316\u5408\u7269\u53ef\u4ee5\u5e6b\u52a9\u6211\u5011\u8fc5\u901f\u88dc\u5145\u6d88\u8017\u7684\u80fd\u91cf\u3002\u6b63\u56e0\u5982\u6b64\uff0c\u7cbe\u78ba\u8a08\u7b97\u6bcf\u65e5\u78b3\u6c34\u5316\u5408\u7269\u7684\u651d\u53d6\u91cf\u662f\u589e\u808c\u8a08\u756b\u4e2d\u7684\u4e00\u500b\u95dc\u9375\u8981\u7d20\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%9E%AD%E8%A7%A3%E4%BD%A0%E7%9A%84%E7%86%B1%E9%87%8F%E9%9C%80%E6%B1%82\"><\/span>\u77ad\u89e3\u4f60\u7684\u71b1\u91cf\u9700\u6c42<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u958b\u59cb\u8a08\u7b97\u78b3\u6c34\u5316\u5408\u7269\u7684\u651d\u53d6\u91cf\u4e4b\u524d\uff0c\u9996\u5148\u9700\u8981\u4e86\u89e3\u81ea\u5df1\u7684\u71b1\u91cf\u9700\u6c42\uff0c\u5373\u7e3d\u6bcf\u65e5\u80fd\u91cf\u6d88\u8017\uff08TDEE\uff09\u3002\u9019\u4e00\u6578\u503c\u53ef\u4ee5\u900f\u904e\u591a\u7a2e\u65b9\u5f0f\u8a08\u7b97\uff0c\u901a\u5e38\u5305\u62ec\u4ee5\u4e0b\u6b65\u9a5f\uff1a<\/p>\n<ol>\n<li><strong>\u8a08\u7b97\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09<\/strong>\uff1a\u9019\u662f\u8eab\u9ad4\u5728\u975c\u614b\u4e0b\u7dad\u6301\u57fa\u672c\u751f\u547d\u6d3b\u52d5\u6240\u9700\u7684\u6700\u4f4e\u71b1\u91cf\u3002<\/li>\n<li><strong>\u8003\u616e\u6d3b\u52d5\u6c34\u5e73<\/strong>\uff1a\u6839\u64da\u81ea\u5df1\u7684\u6d3b\u52d5\u7a0b\u5ea6\u5c07BMR\u4e58\u4ee5\u4e00\u500b\u4fc2\u6578\u4f86\u7372\u5f97TDEE\u3002<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E4%BE%8B%EF%BC%9A%E8%A8%88%E7%AE%97TDEE\"><\/span>\u4f8b\uff1a\u8a08\u7b97TDEE<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u5047\u8a2d\u5c0f\u82b1\u7684BMR\u70ba1400\u5927\u5361\uff0c\u4e26\u4e14\u5979\u7684\u6d3b\u52d5\u7a0b\u5ea6\u70ba\u4e2d\u7b49\u6d3b\u52d5\uff08\u4fc2\u65781.5\uff09\uff0c\u90a3\u9ebc\u5979\u7684TDEE\u53ef\u4ee5\u9019\u6a23\u8a08\u7b97\uff1a<\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E7%9A%84%E6%94%9D%E5%8F%96%E9%87%8F%E8%A8%88%E7%AE%97\"><\/span>\u78b3\u6c34\u5316\u5408\u7269\u7684\u651d\u53d6\u91cf\u8a08\u7b97<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7576\u6211\u5011\u77e5\u9053\u4e86\u81ea\u5df1\u7684TDEE\u5f8c\uff0c\u73fe\u5728\u662f\u6642\u5019\u4f86\u8a08\u7b97\u6bcf\u65e5\u6240\u9700\u7684\u78b3\u6c34\u5316\u5408\u7269\u91cf\u4e86\u3002\u5c0d\u65bc\u589e\u808c\u8005\u4f86\u8aaa\uff0c\u5efa\u8b70\u7684\u651d\u53d6\u91cf\u901a\u5e38\u61c9\u6bd4TDEE\u9ad8\u51fa200~300\u5927\u5361\u3002\u5177\u9ad4\u8a08\u7b97\u6b65\u9a5f\u5982\u4e0b\uff1a<\/p>\n<ol>\n<li><strong>\u8a08\u7b97\u6bcf\u65e5\u71b1\u91cf\u76ee\u6a19<\/strong>\uff1a<\/li>\n<li><strong>\u78ba\u5b9a\u86cb\u767d\u8cea\u548c\u8102\u80aa\u7684\u651d\u53d6\u91cf<\/strong>\uff1a\u9019\u90e8\u5206\u57fa\u672c\u4e0a\u662f\u6839\u64da\u9ad4\u91cd\u4f86\u8a08\u7b97\u3002<br \/>\n\u6bcf\u65e5\u86cb\u767d\u8cea\u651d\u53d6\u91cf = \u9ad4\u91cd\uff08\u516c\u65a4\uff09\u00d7 1.6~2.2\u514b<br \/>\n\u6bcf\u65e5\u8102\u80aa\u651d\u53d6\u91cf = \u9ad4\u91cd\uff08\u516c\u65a4\uff09\u00d7 1~1.4\u514b<\/li>\n<li><strong>\u8a08\u7b97\u5269\u9918\u71b1\u91cf\u4e26\u8f49\u63db\u70ba\u78b3\u6c34\u5316\u5408\u7269\u91cf<\/strong>\uff1a<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E4%BE%8B%EF%BC%9A%E5%85%B7%E9%AB%94%E8%A8%88%E7%AE%97\"><\/span>\u4f8b\uff1a\u5177\u9ad4\u8a08\u7b97<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u4ee5\u9ad4\u91cd63\u516c\u65a4\u7684\u5c0f\u82b1\u70ba\u4f8b\uff1a<\/p>\n<ol>\n<li>\u5979\u7684\u6bcf\u65e5\u71b1\u91cf\u76ee\u6a19\uff1a2100 + 200 = 2300\u5927\u5361<\/li>\n<li>\u86cb\u767d\u8cea\u651d\u53d6\uff08\u5047\u8a2d1.8\u514b\/\u516c\u65a4\uff09\uff1a<\/li>\n<li>\u8102\u80aa\u651d\u53d6\uff08\u5047\u8a2d1\u514b\/\u516c\u65a4\uff09\uff1a<\/li>\n<\/ol>\n<p>\u8a08\u7b97\u5269\u9918\u71b1\u91cf\u548c\u78b3\u6c34\u5316\u5408\u7269\uff1a<\/p>\n\n<p>\u8f49\u63db\u70ba\u78b3\u6c34\u5316\u5408\u7269\u91cf\uff08\u78b3\u6c34\u5316\u5408\u7269\u6bcf\u514b\u63d0\u4f9b4\u5361\uff09\uff1a<\/p>\n\n<p>\u56e0\u6b64\uff0c\u5c0f\u82b1\u7684\u6bcf\u65e5\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\u91cf\u61c9\u70ba319.75\u514b\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E7%9A%84%E7%A8%AE%E9%A1%9E%E9%81%B8%E6%93%87\"><\/span>\u78b3\u6c34\u5316\u5408\u7269\u7684\u7a2e\u985e\u9078\u64c7<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u9078\u64c7\u78b3\u6c34\u5316\u5408\u7269\u7684\u4f86\u6e90\u6642\uff0c\u76e1\u91cf\u9078\u64c7\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\uff0c\u5982\u5168\u7a40\u985e\u3001\u8c46\u985e\u3001\u852c\u83dc\u548c\u6c34\u679c\u7b49\uff0c\u9019\u4e9b\u98df\u7269\u4e0d\u50c5\u80fd\u63d0\u4f9b\u6301\u4e45\u7684\u80fd\u91cf\uff0c\u9084\u5bcc\u542b\u7e96\u7dad\u548c\u5404\u985e\u71df\u990a\u7d20\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E4%BE%8B%EF%BC%9A%E5%B8%B8%E8%A6%8B%E7%9A%84%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E4%BE%86%E6%BA%90\"><\/span>\u4f8b\uff1a\u5e38\u898b\u7684\u78b3\u6c34\u5316\u5408\u7269\u4f86\u6e90<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<thead>\n<tr>\n<th>\u98df\u7269\u985e\u5225<\/th>\n<th>\u6bcf100\u514b\u6240\u542b\u78b3\u6c34\u5316\u5408\u7269\uff08\u514b\uff09<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u7cd9\u7c73<\/td>\n<td>76<\/td>\n<\/tr>\n<tr>\n<td>\u71d5\u9ea5<\/td>\n<td>66<\/td>\n<\/tr>\n<tr>\n<td>\u9ed1\u7c73<\/td>\n<td>74<\/td>\n<\/tr>\n<tr>\n<td>\u83e0\u83dc<\/td>\n<td>3.4<\/td>\n<\/tr>\n<tr>\n<td>\u9df9\u5634\u8c46<\/td>\n<td>27<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E5%A2%9E%E8%82%8C%E8%A8%88%E7%95%AB%E8%88%87%E9%A3%B2%E9%A3%9F%E7%B4%80%E9%8C%84\"><\/span>\u589e\u808c\u8a08\u756b\u8207\u98f2\u98df\u7d00\u9304<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5be6\u65bd\u589e\u808c\u98f2\u98df\u8a08\u756b\u6642\uff0c\u5efa\u8b70\u4f7f\u7528\u98df\u7269\u8a18\u9304\u5668\u4f86\u7cbe\u78ba\u8ffd\u8e64\u81ea\u5df1\u6bcf\u5929\u7684\u71b1\u91cf\u548c\u71df\u990a\u651d\u53d6\uff0c\u9019\u6a23\u53ef\u4ee5\u66f4\u6709\u6548\u5730\u8abf\u6574\u81ea\u5df1\u7684\u98f2\u98df\u7b56\u7565\uff0c\u78ba\u4fdd\u9054\u5230\u589e\u808c\u7684\u76ee\u6a19\u3002\u6b64\u5916\uff0c\u53ef\u4ee5\u8a2d\u5b9a\u6bcf4~8\u9031\u70ba\u4e00\u500b\u6aa2\u67e5\u671f\uff0c\u6839\u64da\u9ad4\u91cd\u8b8a\u5316\u8abf\u6574\u651d\u53d6\u8a08\u756b\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96\"><\/span>\u7d50\u8ad6<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u589e\u808c\u78b3\u6c34\u8a08\u7b97\u662f\u4e00\u500b\u7cfb\u7d71\u4e14\u79d1\u5b78\u7684\u904e\u7a0b\uff0c\u638c\u63e1\u9019\u4e9b\u57fa\u672c\u6307\u5c0e\u65b9\u91dd\u4e0d\u50c5\u80fd\u5e6b\u52a9\u4f60\u6709\u6548\u9054\u6210\u589e\u808c\u76ee\u6a19\uff0c\u9084\u80fd\u4fc3\u9032\u8eab\u9ad4\u5065\u5eb7\u3002\u5728\u589e\u808c\u7684\u8def\u4e0a\uff0c\u78b3\u6c34\u5316\u5408\u7269\u7684\u9078\u64c7\u8207\u651d\u53d6\u91cf\u7684\u7cbe\u78ba\u8a08\u7b97\u76f8\u8f14\u76f8\u6210\uff0c\u8b93\u6211\u5011\u4e00\u8d77\u52aa\u529b\uff0c\u5728\u5065\u8eab\u65c5\u7a0b\u4e2d\u6301\u4e4b\u4ee5\u6046\uff01<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p>\u4ec0\u9ebc\u662f\u78b3\u6c34\u5316\u5408\u7269\uff1f<br 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