5 طرق لزيادة تناول حمض الفوليك أثناء الحمل

5 طرق لزيادة تناول حمض الفوليك أثناء الحمل

5 طرق لزيادة تناول حمض الفوليك أثناء الحمل

يعتبر تناول حمض الفوليك أثناء الحمل أمرًا مهمًا للغاية للنمو الصحيح لطفلك. في الواقع ، يوصي الأطباء بأن تبدأ في تناول الدواء بمجرد أن تدرك أنك ترغب في الحمل بشكل طبيعي.

إذن ما سبب أهمية حمض الفوليك للنمو الصحي للجنين؟ يساعد حمض الفوليك ، المعروف أيضًا باسم فيتامين ب 9 أو الفولات أو الفولاسين ، على منع العيوب الخلقية في الأنبوب العصبي للطفل.

من المستحسن أن تستهلك 400 ملغ من حمض الفوليك يوميًا أثناء الحمل وقبله من أجل النمو السليم لأعضاء وأنسجة طفلك. أدناه ، سوف ندرس بعض الطرق لزيادة تناول حمض الفوليك أثناء الحمل.

محتويات المقالة

زيادة تناول حمض الفوليك أثناء الحمل

كما ذكرنا سابقًا ، فإن الاستهلاك اليومي الكافي لفيتامين B9 سيساعد في منع العيوب الخلقية التي تؤثر على العمود الفقري أو النخاع الشوكي أو الدماغ . من بين العيوب الأكثر شيوعًا:

  • Spina bifida: حالة لا ينغلق فيها العمود الفقري للجنين بشكل كامل وعادة ما تسبب تلف الأعصاب وشلل خفيف في الساقين.
  • انعدام الدماغ: عيب لا يسمح للجمجمة والدماغ بالتطور بشكل صحيح. ترتبط هذه الحالة بالإملاص والموت بعد الولادة بفترة وجيزة.
  • التشوهات الخيارية: تحدث عندما يمتد نسيج الدماغ إلى القناة الشوكية. إنها تشوهات في بنية المخيخ ، وهو جزء الدماغ الذي يتحكم في التوازن. يمكن أن يكون الضرر طفيفًا أو واسع النطاق ، ويمكن أن يؤثر على حياة الطفل بأبعاد مختلفة.

كما أن تناول حمض الفوليك مفيد لك لأنه يساعدك على تكسير البروتينات الجديدة واستخدامها والوقاية من فقر الدم أثناء الحمل، إليكِ بعض الطرق لزيادة تناول حمض الفوليك أثناء الحمل.

1- مكملات حمض الفوليك

كما ذكرنا في بداية المقال ، يوصي الخبراء بتكميل نظامك الغذائي بمكملات حمض الفوليك. في الواقع ، إذا تحدثت إلى طبيب أمراض النساء الخاص بك قبل محاولة الحمل ، فمن شبه المؤكد أنه يوصيك بالبدء في تناول المكملات الغذائية قبل ثلاثة أشهر من الحمل.

الكمية اليومية الموصى بها هي بين 400 و 600 مجم. استشر طبيبك قبل تناول أي مكملات.

نصيحة واحدة: تناول مكملات حمض الفوليك في نفس الوقت كل يوم. الحفاظ على الروتين هو أفضل طريقة لتتذكر أن تأخذه. فكرة اخرى؟ استخدم منبه هاتفك لتتذكر استلامه.

2- تناولي الفاكهة والخضروات المحتوية على حمض الفوليك

خلال فترة الحمل ، من المهم تضمين الفواكه والخضروات المختلفة الغنية بهذا الفيتامين في نظامك الغذائي. لذلك ، يوصى بتناول ما بين 4 و 5 حصص من الأطعمة التالية يوميًا:

  • شارد (140 ميكروجرام / 100 جرام).
  • السبانخ (140 ميكروجرام / 100 جرام).
  • البروكلي (90 ميكروجرام / 100 جرام).
  • الخس (34 ميكروجرام / 100 جرام).
  • الهليون (30 ميكروجرام / 100 جرام).
  • الطماطم (28 ميكروجرام / 100 جرام).
  • الكرفس (12 ميكروجرام / 100 جرام).
  • الأفوكادو (11 ميكروجرام / 100 جرام).
  • جزر (10 ميكروجرام / 100 جرام).
  • اليقطين (10 ميكروجرام / 100 جرام).

الفواكه الحمضية مثل الفراولة والكيوي والبرتقال والتوت والبابايا

3. تناولي البقول كل أسبوع أثناء الحمل

البقوليات هي المصدر الرئيسي للبروتينات النباتية ، بالإضافة إلى أنها غنية بحمض الفوليك والألياف ، وهما عنصران مهمان للغاية لمنع الإمساك أثناء الحمل. معهم يمكنك صنع أي نوع من الطعام ، من الكاسرولات إلى السلطات.

4- أضف الفواكه المجففة والمكسرات إلى وجباتك

تعد الفواكه المجففة والمكسرات من الأشياء المثالية لإضافة نسيج مقرمش إلى الزبادي أو الكعك أو الخبز. يمكنك أيضًا استخدامها كجزء من سلطاتك أو كوجبة خفيفة صحية! تحتوي هذه الأطعمة على الكثير من الأحماض الصحية مثل حمض الفوليك وأوميغا 3.

5- شراء الأطعمة المدعمة

إذا كنت بحاجة إلى زيادة تناول حمض الفوليك أثناء الحمل ، فاختر الدقيق المدعم والأرز والمعكرونة والحبوب . اقرأ الملصقات للتحقق من نسبة حمض الفوليك التي تقدمها.

ملحوظة: اقترحت بعض الدراسات أن الاستهلاك المفرط لحمض الفوليك يمكن أن يكون له عواقب سلبية على الطفل ، خاصة أثناء تكاثر الخلايا. استشر طبيبك لمعرفة ما إذا كان يجب عليك تناول أي مكملات.

كما ترى ، فإن تناول حمض الفوليك أثناء الحمل مهم جدًا لك ولطفلك. قبل الحمل ، راجع طبيبك لمعرفة ما إذا كان يجب عليك تناول مكمل فيتامين ب 9. اتبع نصيحة أخصائي ؛ لا أحد يعرف بشكل أفضل كيف يعتني بك وبطفلك.

أقرأي أيضًا :

Share this post

Comments (86)

  • marizon ilogert Reply

    Some really great information, Gladiola I noticed this. “We go where our vision is.” by Joseph Murphy.

    أكتوبر 10, 2022 at 6:25 م
  • window Reply

    Does your site have a contact page? I’m having a tough time locating it but, I’d like to shoot you an email. I’ve got some recommendations for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it expand over time.

    أكتوبر 27, 2022 at 4:35 م
  • Dr. Mudri Sándor Balázs ügyvéd Reply

    This is very attention-grabbing, You’re a very professional blogger. I’ve joined your feed and sit up for in the hunt for more of your fantastic post. Also, I’ve shared your site in my social networks!

    نوفمبر 11, 2022 at 4:42 م
  • zmozeroteriloren Reply

    Fantastic goods from you, man. I’ve understand your stuff previous to and you’re just extremely magnificent. I actually like what you have acquired here, certainly like what you’re saying and the way in which you say it. You make it enjoyable and you still care for to keep it wise. I can not wait to read much more from you. This is really a tremendous website.

    نوفمبر 22, 2022 at 9:59 ص
  • ebook websites Reply

    Great line up. We will be linking to this great article on our site. Keep up the good writing.

    ديسمبر 3, 2022 at 5:54 ص
  • zmozero teriloren Reply

    Great write-up, I am normal visitor of one’s site, maintain up the nice operate, and It’s going to be a regular visitor for a long time.

    ديسمبر 6, 2022 at 6:12 ص
  • Beginners Guide Book to Laos (Learning Martial Arts - Volume 1) Reply

    Hello, Neat post. There’s an issue along with your website in web explorer, may test this… IE still is the marketplace leader and a huge element of people will pass over your excellent writing due to this problem.

    ديسمبر 23, 2022 at 1:01 م
  • Top Places to find Love in Changzhi (China) Reply

    Definitely, what a great blog and enlightening posts, I will bookmark your site.All the Best!

    يناير 1, 2023 at 2:13 ص
  • Handbook Guide to a Rover - 2 LITRE (Classic Handbook Car Guide) Reply

    I believe this internet site has got some really great info for everyone :D. “Nothing surely is so disgraceful to society and to individuals as unmeaning wastefulness.” by Count Benjamin Thompson Rumford.

    يناير 2, 2023 at 4:03 م
  • The Best Things to do in Moradabad (India) Reply

    I’ve been browsing on-line greater than 3 hours today, but I never found any interesting article like yours. It’s beautiful worth sufficient for me. Personally, if all site owners and bloggers made just right content material as you probably did, the internet shall be a lot more useful than ever before.

    يناير 3, 2023 at 2:10 ص
  • Handbook Guide to a Standard - LITTLE TWELVE (Classic Handbook Car Guide) Reply

    I am glad to be a visitant of this gross website! , thanks for this rare information! .

    يناير 3, 2023 at 8:09 م
  • Tattoo Tokyo Reply

    Some genuinely nice and useful info on this site, also I conceive the design has excellent features.

    فبراير 17, 2023 at 6:42 م
  • bulk transfer nft Reply

    Woh I enjoy your blog posts, saved to fav! .

    مارس 1, 2023 at 7:14 م
  • dr. Jáger Krisztina Reply

    Everything is very open and very clear explanation of issues. was truly information. Your website is very useful. Thanks for sharing.

    مارس 17, 2023 at 7:07 ص
  • Cell phone Reply

    Helpful info. Fortunate me I discovered your web site accidentally, and I am surprised why this accident did not happened in advance! I bookmarked it.

    مارس 18, 2023 at 4:09 ص
  • fast us shipping Reply

    obviously like your web-site but you have to test the spelling on quite a few of your posts. Many of them are rife with spelling issues and I to find it very bothersome to tell the reality however I’ll definitely come back again.

    مارس 18, 2023 at 5:57 ص
  • red tiger gaming indonesia Reply

    Great write-up, I’m regular visitor of one’s web site, maintain up the nice operate, and It is going to be a regular visitor for a lengthy time.

    أبريل 10, 2023 at 7:45 ص
  • slot hoki Reply

    Yesterday, while I was at work, my sister stole my iphone and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My iPad is now destroyed and she has 83 views. I know this is completely off topic but I had to share it with someone!

    أبريل 13, 2023 at 6:50 ص
  • slot habanero Reply

    I like this post, enjoyed this one appreciate it for posting. “When you make a world tolerable for yourself, you make a world tolerable for others.” by Anais Nin.

    أبريل 13, 2023 at 5:45 م
  • demo mahjong Reply

    Hmm is anyone else having problems with the images on this blog loading? I’m trying to determine if its a problem on my end or if it’s the blog. Any suggestions would be greatly appreciated.

    أبريل 14, 2023 at 2:21 ص
  • situs slot gacor Reply

    I was suggested this blog by my cousin. I am not sure whether this post is written by him as no one else know such detailed about my problem. You are amazing! Thanks!

    أبريل 14, 2023 at 9:39 م
  • tallahasseediamonds.com Reply

    After all, what a great site and informative posts, I will upload inbound link – bookmark this web site? Regards, Reader.

    أبريل 15, 2023 at 6:56 ص
  • rtp pragmatic hari ini Reply

    You have noted very interesting points! ps nice site.

    أبريل 16, 2023 at 5:46 ص
  • demo slot pragmatic maxwin Reply

    I like what you guys are up too. Such intelligent work and reporting! Carry on the superb works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my website 🙂

    أبريل 16, 2023 at 2:21 م
  • arthrose im knie Reply

    Normally I do not learn post on blogs, however I wish to say that this write-up very forced me to try and do so! Your writing style has been surprised me. Thank you, very nice article.

    أبريل 22, 2023 at 4:27 م
  • Link Alternatif Fastwin77 Reply

    Right now it looks like BlogEngine is the best blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?

    أبريل 23, 2023 at 7:08 ص
  • Fastwin77 Reply

    Hello.This post was extremely motivating, especially since I was browsing for thoughts on this subject last Monday.

    مايو 3, 2023 at 4:41 ص
  • Betwing88 Reply

    It’s arduous to find knowledgeable individuals on this topic, but you sound like you already know what you’re speaking about! Thanks

    مايو 4, 2023 at 6:36 ص
  • Betwing88 Reply

    Hey very cool web site!! Man .. Beautiful .. Amazing .. I will bookmark your blog and take the feeds also…I’m happy to find so many useful info here in the post, we need work out more strategies in this regard, thanks for sharing. . . . . .

    مايو 4, 2023 at 8:00 م
  • Sensaslot88 Reply

    I believe this site has very excellent indited content blog posts.

    مايو 5, 2023 at 5:34 م
  • Sensaslot88 Reply

    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.

    مايو 6, 2023 at 7:09 م
  • elegant king size bed. luxury home furniture Reply

    You completed several nice points there. I did a search on the subject and found a good number of persons will agree with your blog.

    مايو 31, 2023 at 8:08 م
  • Voedingssupplementen Reply

    Heya i am for the first time here. I found this board and I find It truly useful & it helped me out much. I hope to give something back and help others like you helped me.

    يونيو 1, 2023 at 10:11 م
  • serrurier annemasse Reply

    I genuinely enjoy looking through on this website , it has got great blog posts.

    يونيو 2, 2023 at 3:13 ص
  • bocoran hk Reply

    An impressive share, I just given this onto a colleague who was doing a little analysis on this. And he in fact bought me breakfast because I found it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to discuss this, I feel strongly about it and love reading more on this topic. If possible, as you become expertise, would you mind updating your blog with more details? It is highly helpful for me. Big thumb up for this blog post!

    يونيو 5, 2023 at 11:03 ص
  • slot gampang menang Reply

    You made some decent points there. I did a search on the issue and found most individuals will approve with your site.

    يونيو 17, 2023 at 3:44 م
  • Emotional factors in panic behavior Reply

    I will right away take hold of your rss as I can’t find your email subscription hyperlink or e-newsletter service. Do you’ve any? Kindly permit me recognize in order that I may subscribe. Thanks.

    يوليو 14, 2023 at 11:52 م
  • ETH Token Generator Reply

    Fantastic post but I was wanting to know if you could write a litte more on this subject? I’d be very grateful if you could elaborate a little bit more. Cheers!

    أغسطس 24, 2023 at 9:02 ص
  • Blockchain Contract Generator Reply

    Very interesting topic, thankyou for posting. “Challenge is a dragon with a gift in its mouthTame the dragon and the gift is yours.” by Noela Evans.

    أغسطس 24, 2023 at 3:05 م
  • KAS token Reply

    I always was concerned in this topic and stock still am, appreciate it for putting up.

    نوفمبر 3, 2023 at 12:44 ص
  • cbd vape cartridge canada Reply

    You have noted very interesting points! ps nice internet site. “I hate music, especially when it’s played.” by Jimmy Durante.

    ديسمبر 5, 2023 at 9:59 م
  • tlover tonet Reply

    An interesting discussion is worth comment. I think that you should write more on this topic, it might not be a taboo subject but generally people are not enough to speak on such topics. To the next. Cheers

    ديسمبر 18, 2023 at 9:33 م
  • tlover tonet Reply

    Heya i’m for the first time here. I found this board and I to find It really helpful & it helped me out much. I am hoping to give something again and aid others such as you helped me.

    ديسمبر 19, 2023 at 4:34 م
  • The Hidden Pages Reply

    I haven’t checked in here for some time because I thought it was getting boring, but the last few posts are great quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

    يناير 20, 2024 at 1:31 م
  • GMB SEO Reply

    I have been absent for a while, but now I remember why I used to love this web site. Thank you, I will try and check back more often. How frequently you update your site?

    فبراير 28, 2024 at 8:17 ص
  • hire a hacker for cell phone Reply

    Hi! I know this is kind of off topic but I was wondering if you knew where I could find a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

    مارس 6, 2024 at 11:13 ص
  • hire a hacker for cell phone Reply

    I don’t even understand how I finished up right here, however I believed this submit used to be good. I do not recognize who you might be but definitely you’re going to a famous blogger in case you aren’t already 😉 Cheers!

    مارس 11, 2024 at 10:15 م
  • зарубежные сериалы в хорошем HD качестве Reply

    Hey there are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and create my own. Do you need any coding knowledge to make your own blog? Any help would be greatly appreciated!

    مارس 20, 2024 at 9:19 ص
  • hire a hacker for snapchat Reply

    Thanks for some other magnificent article. Where else may anyone get that type of info in such a perfect means of writing? I have a presentation next week, and I am on the look for such information.

    مارس 21, 2024 at 2:10 م
  • hire a hacker to hack an iPhone Reply

    I¦ve recently started a website, the information you provide on this website has helped me tremendously. Thank you for all of your time & work.

    مارس 23, 2024 at 10:52 ص
  • hackers for hire Reply

    You made some respectable factors there. I seemed on the internet for the issue and located most individuals will associate with with your website.

    أبريل 11, 2024 at 9:40 ص
  • Sightcare reviews Reply

    The following time I read a weblog, I hope that it doesnt disappoint me as much as this one. I mean, I do know it was my option to read, but I really thought youd have one thing fascinating to say. All I hear is a bunch of whining about one thing that you would repair if you werent too busy on the lookout for attention.

    أبريل 14, 2024 at 3:28 م
  • Sugar defender reviews Reply

    I haven¦t checked in here for some time because I thought it was getting boring, but the last few posts are good quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

    أبريل 17, 2024 at 8:45 م
  • fitspresso Reply

    hi!,I love your writing so so much! proportion we communicate more approximately your article on AOL? I require an expert in this house to solve my problem. May be that’s you! Having a look forward to see you.

    أبريل 21, 2024 at 12:34 م
  • Erec Prime Reply

    I have recently started a website, the info you provide on this website has helped me greatly. Thank you for all of your time & work. “Yield not to evils, but attack all the more boldly.” by Virgil.

    أبريل 25, 2024 at 11:57 م
  • Пермь банктеріндегі валюта бағамдары Reply

    Howdy! Quick question that’s entirely off topic. Do
    you know how to make your site mobile friendly?

    My website looks weird when browsing from my iphone.
    I’m trying to find a template or plugin that might be able to resolve this problem.
    If you have any recommendations, please share.
    With thanks!

    أبريل 26, 2024 at 7:45 م
  • boostaro Reply

    It¦s really a cool and helpful piece of info. I am glad that you just shared this useful info with us. Please stay us up to date like this. Thanks for sharing.

    أبريل 27, 2024 at 4:57 ص
  • tonicgreens reviews Reply

    Very interesting topic, thankyou for putting up.

    أبريل 27, 2024 at 8:46 ص
  • pinealxt review Reply

    Greetings! Very helpful advice on this article! It is the little changes that make the biggest changes. Thanks a lot for sharing!

    أبريل 28, 2024 at 12:36 ص
  • herpagreens Reply

    HerpaGreens is a novel dietary supplement created to help destroy the herpes simplex virus

    مايو 6, 2024 at 10:54 م
  • denticore reviews Reply

    DentiCore is a dental and gum health formula, made with premium natural ingredients.

    مايو 7, 2024 at 3:25 ص
  • fitspresso reviews Reply

    FitSpresso is a weight loss supplement developed using clinically proven ingredients extracted from natural sources.

    مايو 7, 2024 at 5:52 ص
  • Ikaria Lean Belly Juice Reply

    This is a topic close to my heart cheers, where are your contact details though?

    مايو 10, 2024 at 5:59 م
  • Billionaire brain wave review Reply

    I conceive this web site has got some really superb info for everyone : D.

    مايو 13, 2024 at 7:03 ص
  • sight care reviews Reply

    Sight care is a vision enhancement aid made of eleven carefully curated science-backed supplements to provide overall vision wellness.

    مايو 13, 2024 at 10:51 ص
  • SightCare Reply

    Hello, i feel that i saw you visited my website so i came to “go back the want”.I’m trying to in finding things to improve my web site!I assume its ok to use a few of your ideas!!

    مايو 15, 2024 at 6:17 ص
  • Ikaria Lean Belly Juice Reply

    I love your blog.. very nice colors & theme. Did you create this website yourself? Plz reply back as I’m looking to create my own blog and would like to know wheere u got this from. thanks

    مايو 15, 2024 at 9:48 م
  • Tonic Greens Reply

    I like studying and I believe this website got some really utilitarian stuff on it! .

    مايو 20, 2024 at 10:49 م
  • The Genius Wave Reply

    Great blog you have here but I was curious if you knew of any discussion boards that cover the same topics discussed in this article? I’d really like to be a part of group where I can get opinions from other knowledgeable people that share the same interest. If you have any recommendations, please let me know. Cheers!

    مايو 22, 2024 at 9:36 م
  • Java Burn Review Reply

    I am typically to running a blog and i actually appreciate your content. The article has really peaks my interest. I am going to bookmark your site and maintain checking for brand spanking new information.

    مايو 23, 2024 at 11:46 ص
  • Nagano Tonic Reply

    This is very interesting, You are a very skilled blogger. I’ve joined your rss feed and look forward to seeking more of your fantastic post. Also, I have shared your web site in my social networks!

    مايو 24, 2024 at 10:07 م
  • Fitspresso Reply

    I have learn a few excellent stuff here. Certainly value bookmarking for revisiting. I wonder how much effort you put to make this type of fantastic informative web site.

    مايو 25, 2024 at 4:22 ص
  • fitspresso reviews Reply

    FitSpresso is a natural weight loss supplement crafted from organic ingredients, offering a safe and side effect-free solution for reducing body weight.

    مايو 27, 2024 at 7:58 ص
  • fitspresso Reply

    FitSpresso is a natural weight loss supplement crafted from organic ingredients, offering a safe and side effect-free solution for reducing body weight.

    مايو 27, 2024 at 10:07 ص
  • Alpha tonic reviews Reply

    Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why throw away your intelligence on just posting videos to your weblog when you could be giving us something enlightening to read?

    مايو 27, 2024 at 9:14 م
  • leanbiome Reply

    What Is LeanBiome? LeanBiome, a new weight loss solution, includes beneficial strains of gut bacteria that work fast for weight loss.

    مايو 28, 2024 at 7:26 ص
  • Fitspresso Reply

    Thanks for sharing superb informations. Your web-site is so cool. I am impressed by the details that you¦ve on this site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for extra articles. You, my friend, ROCK! I found simply the info I already searched all over the place and simply could not come across. What a great site.

    مايو 28, 2024 at 9:33 م
  • hire a hacker pro Reply

    I’m really enjoying the theme/design of your site. Do you ever run into any internet browser compatibility problems? A small number of my blog readers have complained about my website not operating correctly in Explorer but looks great in Chrome. Do you have any solutions to help fix this problem?

    مايو 30, 2024 at 11:43 ص
  • lottery defeater software Reply

    Some really tremendous work on behalf of the owner of this site, dead great content.

    يونيو 1, 2024 at 2:12 ص
  • emperors vigor tonic Reply

    Simply desire to say your article is as astonishing. The clearness in your post is simply excellent and i could assume you are an expert on this subject. Fine with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please keep up the rewarding work.

    يونيو 1, 2024 at 7:37 ص
  • sight care review Reply

    Nice post. I was checking constantly this weblog and I’m inspired! Extremely useful info specially the last part 🙂 I take care of such info a lot. I was seeking this certain information for a very long time. Thanks and good luck.

    يونيو 2, 2024 at 9:35 م
  • Zen Cortex Reply

    Hey There. I discovered your weblog the usage of msn. That is an extremely neatly written article. I’ll be sure to bookmark it and return to read extra of your helpful info. Thank you for the post. I’ll definitely return.

    يونيو 3, 2024 at 7:07 ص
  • Sugar Defender Reply

    I like this web site very much so much excellent information.

    يونيو 5, 2024 at 12:04 م
  • kerassentials Reply

    Excellent read, I just passed this onto a friend who was doing a little research on that. And he just bought me lunch as I found it for him smile Therefore let me rephrase that: Thanks for lunch!

    يونيو 6, 2024 at 9:21 م
  • Tonic Greens Reply

    Magnificent beat ! I wish to apprentice while you amend your web site, how can i subscribe for a blog web site? The account aided me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear idea

    يونيو 11, 2024 at 5:20 ص
  • Fitspresso Reply

    What i don’t realize is actually how you are not actually much more well-liked than you might be now. You are very intelligent. You realize therefore considerably relating to this subject, produced me personally consider it from numerous varied angles. Its like women and men aren’t fascinated unless it is one thing to do with Lady gaga! Your own stuffs excellent. Always maintain it up!

    يونيو 12, 2024 at 5:18 م

اترك تعليقاً

لن يتم نشر عنوان بريدك الإلكتروني. الحقول الإلزامية مشار إليها بـ *