نظام غذائي للتخسيس مع الجيم
نظام غذائي للتخسيس مع الجيم،الرياضة تعد الخيار الأفضل والأنسب لمن يريدون إنقاص وزنهم، ولكن الرياضة وحدها ولابد من اتباع نظام غذائي مفيد وصحي، لعملية إنقاص الوزن، ويقدم موقع معلومة لك في السطور التالية أفضل نظام غذائي للتخسيس مع الرجيم، تابعونا في السطور التالية.
تعرف على: كارنيفيتا فورت للتخسيس الفوائد والأضرار الكاملة وطريقة الاستخدام
محتويات المقالة
أطعمة صحية قبل التمرين
هناك مجموعة من الأطعمة التي يجب الاعتماد عليها قبل الرياضة والتي تعمل على تزويد الجسم بالطاقة اللازمة، ومن هذه الأطعمة الاعتماد على الوجبات الخفيفة من الكربوهيدرات المعقدة، لذا يجب تناول هذه الأطعمة قبل الذهاب إلى الجيم بحوالي ساعة أو ساعتين، كما يمكنك تناول الكربوهيدرات البسيطة، والتي تمد الجسم بالطاقة، ولكن هذه الكربوهيدرات تحتاج إلى وقت قليل في الهضم، ومنها الفاكهة والحبوب والخبز الأبيض والمشروبات الرياضية، أيضًا الأطعمة التي تحتوي على البروتين تعد من العناصر المفيدة والخيارات المفيدة قبل الدخول إلى الجيم، فهي تعمل على حماية العضلات.
أهم الأطعمة الصحية بعد التمرين
الأطعمة التي تحتوي على نسب عالية من البروتين والتي يفضل تناولها بعد الجيم بوقت كاف هي اللحم البقري والدجاج ومنتجات الألبان والبيض، ويجب أن تكون هذه الأطعمة تكون خالية من الدسم والمكسرات، كما يعد تناول الكربوهيدرات بعد الجيم، من الاختيارات الجيدة والمفيدة بعد الجيم لتعزيز طاقة الجسم.
أفضل نظام للتخسيس مع الجيم
حسب موقع “healthify me”، فإن أفضل جدول غذائي يمكن الاعتماد عليه للتخسيس مع الجيم هو التالي:
اليوم الأول:
الإفطار: 2 شريحة من التوست الأسمر و2 بيضة مسلوقة.
الغداء: نصف صدر دجاجة مسلوقة منزوعة الدهون، وطبق من السلطة يحتوي على ثمرتين من الطماطم وقطعة من الخيار وفلفل رومي وجرجير ونصف جزرة وعصير ليمونة وملعقة من زيت الزيتون.
العشاء: كوب من الزبادي خالي الدسم وثمرة من الخيار أو الخس.
اليوم الثاني:
الإفطار: 2 شريحة من التوست الأسمر وقطعة من الجبنة البيضاء مضاف إليها ملعقة صغيرة من زيت الزيتون مع الجرجير.
الغداء: ربع كيلو من السمك المشوي مع طبق من السلطة.
العشاء: 2 شريحة من التوست الأسمر مع شريحة من لحم الديك الرومي، وكوب من الزبادي منزوع الدسم.
اليوم الثالث:
الإفطار: بيضة مسلوقة مهروسة مضاف إليها الزعتر الأخضر وملعقة صغيرة من زيت الزيتون، وكوب من عصير البرتقال.
الغداء: علبة من التونة بدون زيت، وقطعتين من الخيار، وشريحة من التوست الأسمر.
العشاء: كوب من الزبادي منزوع الدسم مع تفاحة، وشريحة من التوست الأسمر.
موضوع يهمك: كم عدد السعرات الحرارية في الشوفان بالحليب
اليوم الرابع:
الإفطار: بيضة أومليت بدون زيت مضاف إليها الكرفس والفلفل الأخضر، مع كوب من عصير الجريب فروت.
الغداء: بروكلي وحبة من الجزر وفاصولياء حمراء مطهية على البخار، مع ربع صدر دجاج متبل بالروزماري والأوريجانو والليمون وأيضا مطهي على البخار.
العشاء: كوب من الزبادي خالي الدسم.
اليوم الخامس:
الإفطار: ثمرة من الفاكهة مع قطعة من الجبنة البيضاء.
الغداء: سمكة مشوية وطبق من الأرز الأبيض المسلوق بدون دهون مع طبق من السلطة الخضراء.
العشاء: شريحة من التوست الأسمر مع كوب من الزبادي خالي الدسم مع الخس.
اليوم السادس:
الإفطار: شريحة من التوست الأسمر مع مربى، وكوب من عصير جريب فروت.
الغداء: برجر خضروات مكون من نصف باذنجانة وبروكلي وحبة من الجزر ويتم وضع قطعة من الشيدر في منتصفه ويطهى في الفرن مع كوب من عصير التفاح.
العشاء: 2 ثمرة من الخيار مع كوب من الزبادي الخالي الدسم.
اليوم السابع:
الإفطار: قطعة من الجبنة البيضاء مع طبق من البطيخ.
الغداء: خضار مشوي مع ستيك بقري خالي من الدهون.
العشاء: كوب من العصير غير مضاف إليه سكر مع بيضة مسلوقة.
نظام غذائي للتخسيس سالي فؤاد
تنصح خبيرة التعذية الشيف سالي فؤاد باتباع الخطوات التالية لإنقاص الوزن، وهذه الخطوات هي كالتالي:
الخطوة الأولى: إجراء تحليل الغدة الدرقية: تنصح الشيف سالي فؤاد بضرورة اجراء تحليل الغدة للتأكد من سلامتها، لأن وجود أي كسل في الغدة الدرقية قد يعطل عملية حرق الدهون اللازمة لخسارة الوزن.
الخطوة الثانية: البعد عن تناول النشويات والسكريات بعد المغرب: لنجاح الرجيم والنظام الغذائي لابد من الامتناع عن تناول النشويات البيضاء، والسكريات بعد المغرب، لأنها تعرقل بشكل كبير عملية حرق الدهون وتجعل وزنكِ ثابت.
الخطوة الثالثة: تقسيم الوجبات الثلاثة إلى خمس وجبات خفيفة: من الضروري تقسيم الوجبات الثلاثة إلى خمس وجبات خفيفة، منها ثلاث وجبات تحتوي بشكل أساسي على البروتينات، مثل البيض والسمك.
الخطوة الرابعة: تناول السلطة والشوربة قبل الوجبة الرئيسية: تنصح خبيرة التغذية بتناول السلطة، والشوربة قليلة الدسم، الخالية من أي نشويات، وذلك حتى تستطيعي الشعور بالشبع لفترات طويلة.
الخطوة الخامسة: الحرص على تناول كوب من الماء الفاتر على الريق.
الخطوة السادسة: النوم قبل الساعة 11: تنصح خبيرة التغذية سالي فؤاد بأهمية النوم قبل الساعة 11 إن استطعت لأن النوم مبكرًا يمنح الجسد الراحة الكافية اللازمة، مما يزيد من معدل الحرق، على عكس النوم في وقت متأخر يجعلك تشعر بالجوع طوال اليوم.
الخطوة السابعة: تخصيص يوم واحد للمشروبات فقط: تخصيص يوم واحد للمشروبات فقط يعمل على تنقية الجسد من السموم، وفي أحد أيام الأسبوع حددي لنفسك يوم واحد فقط تتناولي فيه كل ما يعجبك ولكن بدون إفراط.
أفضل نظام غذائي للتخسيس للبنات
طبقًا وزارة الزراعة الأمريكية فإن النظام الغذائي التالي هو أفضل خيار لعملية إنقاص الوزن والتخسيس بالنسبة للبنات:
- الحبوب: يحتاج البنات إلى حوالي 186 جرامًا من الحبوب، ومن أمثلة الحبوب المفيدة التي يجب تناولها، القمح الكامل، دقيق الشوفان الأرز البني، الشعير.
- الفواكهة: كوب من الفواكهة الطازجة بشكل يومي يعد من الخيارات المفيدة للفتيات، ويمكن استبدال هذا الكوب بعصير الفواكهة، أو 12 حبة من الفواكه المجففة.
- الحليب: ينصح تناول منتجات الألبان الخالية من الدسم
- البروتين: اللحوم والدواجن الخالية من الدهون من الخيارات التي ينصح بتناولها.
- الخضار: ينصح بتقديم أنواع متنوعة من الخضار، كالبروكلي، والسبانخ والخس، والفاصولياء، والبازلاء، وغيرها من الخضروات الطازجة.
إقرأ أيضًا:
كم عدد السعرات الحرارية في المكرونة المسلوقة
Comments (111)
I am constantly thought about this, thanks for putting up.
You have noted very interesting details! ps decent website . “I understand a fury in your words, But not the words.” by William Shakespeare.
Thank you for the good writeup. It in fact was a amusement account it. Look advanced to more added agreeable from you! However, how could we communicate?
Great post, you have pointed out some excellent details , I too conceive this s a very superb website.
Great work! This is the type of information that are supposed to be shared around the web. Shame on the search engines for now not positioning this submit higher! Come on over and visit my site . Thanks =)
Normally I do not read post on blogs, but I would like to say that this write-up very forced me to try and do it! Your writing style has been surprised me. Thanks, quite nice article.
My partner and I stumbled over here different page and thought I should check things out. I like what I see so now i’m following you. Look forward to looking into your web page again.
Regards for helping out, good info. “The laws of probability, so true in general, so fallacious in particular.” by Edward Gibbon.
You are my aspiration, I possess few blogs and rarely run out from to post : (.
I couldn’t resist commenting
Excellent website. Plenty of useful info here. I am sending it to a few pals ans additionally sharing in delicious. And naturally, thanks in your sweat!
I am glad to be a visitor of this consummate site! , appreciate it for this rare information! .
I consider something really special in this web site.
Thanks for the sensible critique. Me & my neighbor were just preparing to do a little research about this. We got a grab a book from our local library but I think I learned more from this post. I’m very glad to see such magnificent info being shared freely out there.
very good post, i actually love this website, keep on it
I like this web site very much, Its a real nice place to read and receive information. “No one wants advice — only corroboration.” by John Steinbeck.
I’d have to examine with you here. Which is not one thing I usually do! I take pleasure in reading a post that may make folks think. Additionally, thanks for permitting me to comment!
This is a very good tips especially to those new to blogosphere, brief and accurate information… Thanks for sharing this one. A must read article.
Have you ever thought about adding a little bit more than just your articles? I mean, what you say is fundamental and everything. However think of if you added some great visuals or video clips to give your posts more, “pop”! Your content is excellent but with images and videos, this site could undeniably be one of the best in its niche. Excellent blog!
Would you be curious about exchanging hyperlinks?
I am always searching online for posts that can help me. Thank you!
Hello! Would you mind if I share your blog with my myspace group? There’s a lot of people that I think would really enjoy your content. Please let me know. Cheers
Wow! This could be one particular of the most beneficial blogs We have ever arrive across on this subject. Basically Magnificent. I am also a specialist in this topic so I can understand your effort.
I enjoy the efforts you have put in this, regards for all the great content.
Thanks to my father who informed me about this weblog, this website is really amazing.
Youre so cool! I dont suppose Ive learn anything like this before. So good to find anyone with some unique thoughts on this subject. realy thanks for starting this up. this web site is one thing that is needed on the web, somebody with a bit originality. helpful job for bringing one thing new to the internet!
GlucoTrust is a revolutionary blood sugar support solution that eliminates the underlying causes of type 2 diabetes and associated health risks.
Sight Care is a daily supplement proven in clinical trials and conclusive science to improve vision by nourishing the body from within. The Sight Care formula claims to reverse issues in eyesight, and every ingredient is completely natural.
Cortexi is a completely natural product that promotes healthy hearing, improves memory, and sharpens mental clarity. Cortexi hearing support formula is a combination of high-quality natural components that work together to offer you with a variety of health advantages, particularly for persons in their middle and late years. Cortex not only improves hearing but also decreases inflammation, eliminates brain fog, and gives natural memory protection.
Erec Prime is a cutting-edge male enhancement formula with high quality raw ingredients designed to enhance erection quality and duration
Cortexi is an effective hearing health support formula that has gained positive user feedback for its ability to improve hearing ability and memory. This supplement contains natural ingredients and has undergone evaluation to ensure its efficacy and safety. Manufactured in an FDA-registered and GMP-certified facility, Cortexi promotes healthy hearing, enhances mental acuity, and sharpens memory.
Boostaro increases blood flow to the reproductive organs, leading to stronger and more vibrant erections. It provides a powerful boost that can make you feel like you’ve unlocked the secret to firm erections
SynoGut is an all-natural dietary supplement that is designed to support the health of your digestive system, keeping you energized and active.
Dentitox Pro is a liquid dietary solution created as a serum to support healthy gums and teeth. Dentitox Pro formula is made in the best natural way with unique, powerful botanical ingredients that can support healthy teeth.
SonoVive™ is an all-natural supplement made to address the root cause of tinnitus and other inflammatory effects on the brain and promises to reduce tinnitus, improve hearing, and provide peace of mind.
GlucoCare is a natural and safe supplement for blood sugar support and weight management. It fixes your metabolism and detoxifies your body.
Nervogen Pro, A Cutting-Edge Supplement Dedicated To Enhancing Nerve Health And Providing Natural Relief From Discomfort. Our Mission Is To Empower You To Lead A Life Free From The Limitations Of Nerve-Related Challenges. With A Focus On Premium Ingredients And Scientific Expertise.
Gorilla Flow is a non-toxic supplement that was developed by experts to boost prostate health for men. It’s a blend of all-natural nutrients, including Pumpkin Seed Extract Stinging Nettle Extract, Gorilla Cherry and Saw Palmetto, Boron, and Lycopene.
Amiclear is a dietary supplement designed to support healthy blood sugar levels and assist with glucose metabolism. It contains eight proprietary blends of ingredients that have been clinically proven to be effective.
TropiSlim is a unique dietary supplement designed to address specific health concerns, primarily focusing on weight management and related issues in women, particularly those over the age of 40. TropiSlim targets a unique concept it refers to as the “menopause parasite” or K-40 compound, which is purported to be the root cause of several health problems, including unexplained weight gain, slow metabolism, and hormonal imbalances in this demographic.
TerraCalm is an antifungal mineral clay that may support the health of your toenails. It is for those who struggle with brittle, weak, and discoloured nails. It has a unique blend of natural ingredients that may work to nourish and strengthen your toenails.
Puravive introduced an innovative approach to weight loss and management that set it apart from other supplements. It enhances the production and storage of brown fat in the body, a stark contrast to the unhealthy white fat that contributes to obesity.
Buy discount supplements, vitamins, health supplements, probiotic supplements. Save on top vitamin and supplement brands.
Prostadine is a dietary supplement meticulously formulated to support prostate health, enhance bladder function, and promote overall urinary system well-being. Crafted from a blend of entirely natural ingredients, Prostadine draws upon a recent groundbreaking discovery by Harvard scientists. This discovery identified toxic minerals present in hard water as a key contributor to prostate issues.
FitSpresso stands out as a remarkable dietary supplement designed to facilitate effective weight loss. Its unique blend incorporates a selection of natural elements including green tea extract, milk thistle, and other components with presumed weight loss benefits.
Aizen Power is a dietary supplement for male enhancement sexual health that is designed to help enhance men’s sexual performance and improve overall health.
Be The Ruthless Man In Bed That She Craves For. Be The Master Of Lovemaking Activity Just In A Month And Perform Like The Actor You See In
Neotonics is an essential probiotic supplement that works to support the microbiome in the gut and also works as an anti-aging formula. The formula targets the cause of the aging of the skin.
EyeFortin is a natural vision support formula crafted with a blend of plant-based compounds and essential minerals. It aims to enhance vision clarity, focus, and moisture balance.
The Quietum Plus supplement promotes healthy ears, enables clearer hearing, and combats tinnitus by utilizing only the purest natural ingredients. Supplements are widely used for various reasons, including boosting energy, lowering blood pressure, and boosting metabolism.
GlucoBerry is one of the biggest all-natural dietary and biggest scientific breakthrough formulas ever in the health industry today. This is all because of its amazing high-quality cutting-edge formula that helps treat high blood sugar levels very naturally and effectively.
Sight Care is a daily supplement proven in clinical trials and conclusive science to improve vision by nourishing the body from within. The Sight Care formula claims to reverse issues in eyesight, and every ingredient is completely natural.
While improving eyesight isn’t often the goal of consumers who wear their glasses religiously, it doesn’t mean they’re stuck where they are.
Kerassentials are natural skin care products with ingredients such as vitamins and plants that help support good health and prevent the appearance of aging skin. They’re also 100% natural and safe to use. The manufacturer states that the product has no negative side effects and is safe to take on a daily basis. Kerassentials is a convenient, easy-to-use formula.
ProDentim is a nutritional dental health supplement that is formulated to reverse serious dental issues and to help maintain good dental health.
Serolean a revolutionary weight loss supplement, zeroes in on serotonin—the key neurotransmitter governing mood, appetite, and fat storage.
AquaPeace is the most in-demand ear health supplement on the market. Owing to its natural deep-sea formula and nutritious nature, it has become an instant favorite of everyone who is struggling with degraded or damaged ear health.
ProstateFlux™ is a dietary supplement specifically designed to promote and maintain a healthy prostate for male.
ReFirmance is an outstanding lift serum that highly supports skin firmness and elasticity, smooths the presence of wrinkles, and provides deep rejuvenation properties.
Your article is fantastic! The content is rich in information. Have you considered adding more images in your upcoming pieces? It might enhance the overall reader experience.
Good day! This is my first visit to your blog! We are a team of volunteers and starting a new initiative in a community in the same niche. Your blog provided us useful information to work on. You have done a marvellous job!
Hi there! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the same niche. Your blog provided us beneficial information to work on. You have done a extraordinary job!
Only wanna input on few general things, The website design is perfect, the subject matter is very excellent : D.
Thankyou for this terrific post, I am glad I observed this website on yahoo.
Excellent website. Lots of useful information here. I am sending it to a few friends ans also sharing in delicious. And obviously, thanks for your sweat!
My programmer is trying to persuade me to move to .net from PHP. I have always disliked the idea because of the costs. But he’s tryiong none the less. I’ve been using WordPress on numerous websites for about a year and am worried about switching to another platform. I have heard good things about blogengine.net. Is there a way I can transfer all my wordpress posts into it? Any kind of help would be really appreciated!
You are a very clever person!
Yeah bookmaking this wasn’t a high risk decision outstanding post! .
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thanks for the post, is there any way I can receive an alert email every time you make a fresh article?
I?¦ve recently started a blog, the info you offer on this website has helped me greatly. Thank you for all of your time & work.
What is ZenCortex? ZenCortex is a cutting-edge dietary supplement meticulously crafted to provide essential nutrients that support and enhance healthy hearing
I’m also writing to let you understand of the exceptional encounter our child experienced browsing yuor web blog. She came to understand numerous issues, which include how it is like to have an excellent giving spirit to get certain people easily learn various extremely tough things. You actually exceeded her expected results. Thanks for providing such great, trustworthy, informative and as well as fun tips about your topic to Tanya.
Perfect work you have done, this site is really cool with wonderful info .
you’re truly a excellent webmaster. The web site loading pace is incredible. It sort of feels that you’re doing any distinctive trick. Furthermore, The contents are masterwork. you have done a excellent activity in this subject!
I’ve recently started a website, the information you provide on this web site has helped me greatly. Thank you for all of your time & work.
Hello this is kind of of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding know-how so I wanted to get guidance from someone with experience. Any help would be greatly appreciated!
Kudos for such an insightful post on this beautiful Monday! It truly sets a positive tone for the week. I’d love to see more visuals in your future posts, adding an extra layer of enjoyment.
FitSpresso is a weight loss supplement designed for individuals dealing with stubborn body fat.
Can I simply say what a aid to seek out somebody who actually is aware of what theyre speaking about on the internet. You undoubtedly know how you can bring a difficulty to mild and make it important. Extra people have to read this and understand this facet of the story. I cant consider youre no more standard because you undoubtedly have the gift.
Oh my goodness! an incredible article dude. Thanks However I’m experiencing difficulty with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting equivalent rss downside? Anybody who is aware of kindly respond. Thnkx
I am often to blogging and i really appreciate your content. The article has really peaks my interest. I am going to bookmark your site and keep checking for new information.
Needed to write you one little bit of note to help say thanks yet again with the great basics you’ve contributed on this site. It was really pretty generous of you giving without restraint exactly what numerous people could possibly have supplied as an ebook in making some cash for themselves, mostly since you could have done it if you ever decided. Those ideas in addition served like a good way to realize that other people online have similar fervor like my own to learn way more around this condition. I believe there are lots of more enjoyable sessions up front for those who start reading your site.
Very interesting info !Perfect just what I was searching for! “The only gift is a portion of thyself.” by Ralph Waldo Emerson.
Those are yours alright! . We at least need to get these people stealing images to start blogging! They probably just did a image search and grabbed them. They look good though!
The very crux of your writing whilst appearing agreeable in the beginning, did not really settle perfectly with me personally after some time. Someplace within the sentences you actually were able to make me a believer unfortunately just for a while. I however have a problem with your jumps in assumptions and you would do nicely to fill in those gaps. In the event you actually can accomplish that, I will surely end up being fascinated.
WONDERFUL Post.thanks for share..extra wait .. …
You got a very great website, Sword lily I noticed it through yahoo.
Very interesting topic, thankyou for putting up.
Howdy very nice blog!! Guy .. Beautiful .. Superb .. I will bookmark your site and take the feeds also?KI’m glad to search out a lot of helpful info right here within the publish, we’d like develop extra strategies on this regard, thank you for sharing. . . . . .
Thank you a lot for providing individuals with an extremely pleasant opportunity to discover important secrets from this site. It’s usually very sweet and also full of a great time for me and my office acquaintances to search your website no less than three times a week to find out the new things you will have. And of course, I’m just always fascinated for the striking pointers you serve. Some two facts in this article are in truth the best we’ve had.
Oh my goodness! an amazing article dude. Thanks However I am experiencing issue with ur rss . Don’t know why Unable to subscribe to it. Is there anybody getting equivalent rss problem? Anyone who knows kindly respond. Thnkx
I’ve been absent for some time, but now I remember why I used to love this blog. Thank you, I’ll try and check back more frequently. How frequently you update your site?
Este site é um verdadeiro modelo de como estabelecer e manter a confiança dos usuários. A segurança e a integridade são evidentes em cada detalhe. Recomendo sem reservas!
I adore looking through and I believe this website got some genuinely utilitarian stuff on it! .
Some really fantastic work on behalf of the owner of this web site, perfectly great subject matter.
Good write-up, I’m regular visitor of one’s site, maintain up the nice operate, and It is going to be a regular visitor for a lengthy time.
Great ?V I should definitely pronounce, impressed with your website. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your customer to communicate. Nice task..
I have been absent for some time, but now I remember why I used to love this site. Thanks , I will try and check back more often. How frequently you update your web site?
Really Appreciate this article, is there any way I can receive an alert email every time there is a fresh update?
I’m really enjoying the design and layout of your site. It’s a very easy on the eyes which makes it much more enjoyable for me to come here and visit more often. Did you hire out a designer to create your theme? Exceptional work!
Keep working ,fantastic job!
Hi there, I found your blog by way of Google whilst searching for a related subject, your web site came up, it appears to be like great. I have bookmarked it in my google bookmarks.
Undeniably believe that which you said. Your favourite reason seemed to be on the web the simplest factor to be aware of. I say to you, I definitely get annoyed while folks consider issues that they plainly do not understand about. You managed to hit the nail upon the top and also outlined out the whole thing without having side effect , folks can take a signal. Will probably be back to get more. Thanks
What Is Wealth Signal? the Wealth Signal isn’t just a financial tool; it’s a new way of thinking about and achieving wealth. Unlike traditional methods that focus on external strategies, Wealth Signal emphasizes changing your internal mindset.
Yay google is my king aided me to find this outstanding web site! .
Some really nice and useful information on this internet site, as well I think the layout holds great features.
Saya suka sekali dengan posting ini! 🙌 Apakah penulis dari blog ini mendapatkan penghasilan? Saya ingin bergabung!
Hi, I think your site might be having browser compatibility issues. When I look at your website in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, fantastic blog!
Luar biasa sekali! 👏 Apakah penulisnya dibayar untuk setiap posting? Dan bagaimana cara saya bisa bergabung?
I conceive you have remarked some very interesting details , appreciate it for the post.