6 Types of Healthy Seeds

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure.

This article will describe the nutritional content and health benefits of 6 of the healthiest seeds you can eat. [1] Flaxseeds, [2] Chia Seeds, [3] Hemp Seeds, [4] Sesame Seeds, [5] Pumpkin Seeds & [6] Sunflower Seeds

1. Flaxseeds

Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA).

However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.

Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground.

A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients:

    Calories: 152
    Fiber: 7.8 grams
    Protein: 5.2 grams
    Monounsaturated fat: 2.1 grams
    Omega-3 fats: 6.5 grams
    Omega-6 fats: 1.7 grams
    Manganese: 35% of the RDI*
    Thiamine (vitamin B1): 31% of the RDI
    Magnesium: 28% of the RDI

*(RDI: Reference Daily Intake)

Flaxseeds also contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body. Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease.

One large study combined the results of 28 others, finding that consuming flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l.

Flaxseeds may also help reduce blood pressure. An analysis of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks.

A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk.

This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar to the female sex hormone estrogen. What’s more, similar benefits have been shown regarding prostate cancer in men.

In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes.

SUMMARY:

Flaxseeds are an excellent source of fiber, omega-3 fats, lignans, and other nutrients. A lot of evidence has shown they may reduce cholesterol, blood pressure, and even the risk of cancer.

2. Chia Seeds

Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.

A 1-ounce (28-gram) serving of chia seeds contains:

    Calories: 137
    Fiber: 10.6 grams
    Protein: 4.4 grams
    Monounsaturated fat: 0.6 grams
    Omega-3 fats: 4.9 grams
    Omega-6 fats: 1.6 grams
    Thiamine (vitamin B1): 15% of the RDI
    Magnesium: 30% of the RDI
    Manganese: 30% of the RDI

Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.

Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation.

Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient.

One study has shown that chia seeds may be able to increase levels of EPA in the blood. Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal.

Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite. Chia seeds may also reduce risk factors of heart disease.

SUMMARY:

Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease.

3. Hemp Seeds

Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients.

Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make.

A 1-ounce (28-gram) serving of hemp seeds contains:

    Calories: 155
    Fiber: 1.1 grams
    Protein: 8.8 grams
    Monounsaturated fat: 0.6 grams
    Polyunsaturated fat: 10.7 grams
    Magnesium: 45% of the RDI
    Thiamine (vitamin B1): 31% of the RDI
    Zinc: 21% of the RDI

The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid.

For this reason, many people take hemp seed oil supplements.

Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood.

The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average.

SUMMARY:

Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.

4. Sesame Seeds

Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini.

Similar to other seeds, they contain a wide nutrient profile. One ounce (28 grams) of sesame seeds contains:

    Calories: 160
    Fiber: 3.3 grams
    Protein: 5 grams
    Monounsaturated fat: 5.3 grams
    Omega-6 fats: 6 grams
    Copper: 57% of the RDI
    Manganese: 34% of the RDI
    Magnesium: 25% of the RDI

Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans.

A couple of interesting studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone.

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer.

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status.

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.

One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months.

Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity.

SUMMARY:

Sesame seeds are a great source of lignans, which may help improve sex hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress.

5. Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed types of seeds and are good sources of phosphorus, monounsaturated fats, and omega-6 fats.

A 1-ounce (28-gram) serving of pumpkin seeds contains:

    Calories: 151
    Fiber: 1.7 grams
    Protein: 7 grams
    Monounsaturated fat: 4 grams
    Omega-6 fats: 6 grams
    Manganese: 42% of the RDI
    Magnesium: 37% of the RDI
    Phosphorus: 33% of the RDI

Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.

These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One observational study of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer.

Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in the urine.

Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders.

These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve the quality of life for men with enlarged prostates.

A study of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol, and improve menopause symptoms.

SUMMARY:

Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats and may help improve heart health and symptoms of urinary disorders.

6. Sunflower Seeds

Sunflower seeds contain a good amount of protein, monounsaturated fats, and vitamin E. One ounce (28 grams) of sunflower seeds contains:

    Calories: 164
    Fiber: 2.4 grams
    Protein: 5.8 grams
    Monounsaturated fat: 5.2 grams
    Omega-6 fats: 6.4 grams
    Vitamin E: 47% of the RDI
    Manganese: 27% of the RDI
    Magnesium: 23% of the RDI

Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.

An observational study of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes. The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

SUMMARY:

Sunflower seeds contain high levels of both monounsaturated and omega-6 fats and may help reduce inflammation and cholesterol levels.

The Bottom Line

Seeds are great sources of healthy fats, vegetarian protein, fiber, and antioxidant polyphenols.

Seeds are extremely easy to add to salads, yogurt, oatmeal, and smoothies, and can be an easy way to add healthy nutrients to your diet.

Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer. 

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The Health Benefits of Traditional Chinese Medicine

Traditional Chinese Medicine Practitioners Adjust Imbalances to Achieve Better Health

Traditional Chinese medicine is a healing approach that originated in China thousands of years ago. Often referred to as "TCM," practitioners use herbs, diet, acupuncture, cupping, and qigong to prevent or treat health problems.

Although it is still practiced in many of China's medical facilities alongside modern medicine, in Malaysia, traditional Chinese medicine is considered a form of alternative medicine.

Health Benefits

Traditional Chinese medicine is used to address the following conditions:

• Allergies
• Anxiety
• Arthritis (e.g. rheumatoid arthritis)
• Anti-Aging
• Back pain
• Depression
• Diabetes
• Eczema, hives, acne, psoriasis, and other skin conditions
• Fertility
• High blood pressure
• Insomnia
• Menopause symptoms
• Obesity
• Parkinson's disease

Although standard treatment in modern medicine is based on the diagnosis, in TCM, the treatment would depend on diagnosing the imbalance. For example, a person with insomnia may have difficulty sleeping because of an imbalance such as a kidney yin deficiency, liver yang rising, or blood deficiency.

The Unique Approach

Rooted in a philosophy known as Taoism, traditional Chinese medicine is based on the theory that all of the body's organs mutually support each other. Therefore, in order to be healthy, an individual's organs (and their functions) must be in balance. This balance is attained, in part, by harmonizing yin and yang, two opposing but complementary energies thought to affect all life.

Another theory in traditional Chinese medicine is that vital energy (called "qi" or "chi") flows throughout the body via certain pathways (or "meridians"). According to this theory, disease and other emotional, mental, and physical health problems develop when the flow of qi is blocked, weak, or excessive. Restoring the flow of qi is considered essential to balancing the yin and yang and, in turn, achieving wellness.

What to Expect

During a typical appointment, a TCM practitioner would assess your overall health by taking a health history, doing a tongue assessment, pulse assessment, and a physical exam. The exam would identify any Imbalances or Qi blockages.

If the practitioner identifies an imbalance in one of TCM's organ systems, it doesn't necessarily mean that the person has a physical disease in that organ.

The liver, for instance, helps to regulate the smooth flow of qi. If a person has liver qi stagnation, the energy is said to be blocked, resulting in irritability, anger, or depression, a bitter taste in the mouth, indigestion, and a pulse that practitioners describe as "wiry".

A kidney yin deficiency, on the other hand, is associated with a dry mouth, night sweats, tinnitus, and forgetfulness. The tongue has little or no tongue coating. Practitioners describe the pulse as "floating".

Treatment Methods 

There are many different therapeutic methods used in traditional Chinese medicine, the most popular being acupuncture. Since traditional Chinese medicine emphasizes individualized treatment, healing methods vary widely from patient to patient. These methods often include:

• Acupuncture: Though acupuncture's roots lie in TCM, it is used as a western treatment for a variety of health concerns.
• Acupressure: Finger pressure is applied over acupuncture points and meridians.
• Cupping therapy
• Diet and nutrition: Foods are thought to have warming/cooling properties and are said to have specific healing properties.
• Herbal medicine: Herbs and herbal tea may be suggested. 
• Moxibustion: A practice that involves burning an herb near the skin to warm the area over acupuncture points.
• Tuina: a type of bodywork that combines massage and acupressure.
• Exercises such as tai chi and qi gong

TCM Herbs

Rather than prescribing specific herbs, practitioners of traditional Chinese medicine typically combine a number of different herbs in formulas selected depending on the patient's individual needs. These formulas may be given as teas, capsules, tinctures, or powders.

Herbs commonly used in traditional Chinese medicine include:

• Astragalus
• Goji Berries
• Bei Qi
• Dried Lily
• Dried Fig
• Ginseng
• Red Dates
• Codonopsis Root
• Peach Gum

While consumers face risks when purchasing any dietary supplement (such as contamination with other substances) due to a lack of regulation, these risks may be of greater magnitude with herbal products that have been manufactured abroad, particularly those containing a variety of herbs.

A Word From CS Grocer

For some people, TCM may provide a unique perspective into lifestyle factors that may influence your health. There have been few high-quality clinical trials showing that TCM can treat disease, so it's important not to self-treat or use it in place of standard care.

If you're considering trying traditional Chinese medicine, seek a qualified practitioner and consult your doctor to weigh the pros and cons of the therapy, and discuss whether it's appropriate for you.

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Fig & Zyme - Client Testimonials

Fig & Zyme

What is Fig&Zyme?

Fig Enzyme is a Botanical Mix Fig Fruit, Multi Enzyme, Bromelain & Probiotics

What are the benefits of taking Fig&Zyme?

Defecation - purification of the intestines

Improve constipation problem

Promote intestinal probiotics

Lower blood pressure

Suppress blood sugar

Increase gastrointestinal probiotics

Promote body nutrition absorption

Maintain normal cholesterol content

Enhance physical strength and beauty

Exclude residual gastrointestinal excess

Prevention of cardiovascular & cerebrovascular disease

Reduce cirrhosis, hepatitis, liver cancer, acute or chronic cholecystitis

Inhibits harmful bacteria and enhances the anti-epidemic capacity of the digestive tract

What are the ingredients of Fig&Zyme?

Fig Fruit, Mix Fruit Powder, Multi Enzyme (Amylase, Cellulase, Lactase, Lipase, Protease), Bromelain, Soluble Fiber, Apple Fiber, Konjac Powder, Aloe Vera, Probiotics, Inulin, Multi-Vitamins, Vitamin C.

Any Consume Direction?

Mix 1 sachet into 180ml room temperature water, stir well & consume immediately. Take one or two sachets per day.

Any Storage Condition required?

Keep in a cool and dry place. Avoid direct sunlight. Due to natural ingredients are used, the color and taste may vary slightly from batch to batch.

Any Precaution?

If you are pregnant, lactating, or taking medications, please consult a physician before taking this product. Keep out of reach of children.

Does it suitable for a vegetarian? Halal?

Yes. Fig&Zyme is suitable for vegetarians and Halal.

Any certifications / approved by the government?

KKM Approved, GMP, HACCP Certified, obtained ISO 22000 Food Safety Certification & Halal.

Testimonial of Fig&Zyme by our product users

Resolved constipation problem & reducing body weight - Ms. Kathryn

Testimonials from clients - resolve of constipation problem

Testimonial from the client - successfully lose 2kg bodyweight thru Fig&Zyme

More and more users recommending Fig&Zymes to their friends. 

13 Sept 2020 | Ms. Anita purchase a box of Fig & Zyme after recommended by her friend. 
She wishes to have intestine cleaning, detoxification, followed by maintaining good health

Testimonial by Ms.Anita after her repeat purchase.
Thank you so much for Ms.Anita's recommendation to her sister.
Hope this able to help with health improvement.

 Welcome to contact us:

Ervin Ling | Phimilion Distributor

📱 +6012-6160412 | WhatApps

📧: ervin.sy.ling@gmail.com

Phimilion - Users Testimonials

🍇 Testimonial By Phimilion  🍇

1) Fig&Zyme - English/MayPua

http://bit.ly/TFig-Eng-May

2) Fig&Zyme - English/Kathryn

http://bit.ly/TFig-Eng-Kathryn

3) Telomegenase - English/Dr Edward Chan

http://bit.ly/TTelo-Eng-DrEdward

How to be productive & creative when business pauses

You can build relationships and your skills when you're not able to meet with clients.

“May you live in interesting times.” The source of this quote is actually unknown and unimportant. Like it or not, though, we live in interesting times. They’re times of uncertainty and potential danger, but they’re also the most creative of any time in the history of mankind.

Since we might have some extra time on our hands in the coming weeks, let's use it productively and creatively. Following are the requests I have made to my producers and partners:

1. Don’t waste this opportunity to build better relationships and improve yourself as a person and a professional. Set a goal, make a plan, and keep yourself busy with positive tasks and goals. This includes exercising daily.

2. Make a list of 10 people you would like to contact and reach out to. Just ask them how they are doing and let them talk. Use this time to build your relationship with them. Once you are done, repeat with another 10 people.

3. Think of a concept or idea you would like to talk to another client or peer about and create an interesting and engaging presentation we can use. Don’t forget to engage the resources you have. They may be at another health care supplement company, an agency, a producer group, or a study group. Share your best ideas since we all know a rising tide lifts all boats. Once you finish your new presentation, repeat, and create a second one.

4. Think of five health consultants/nutritionists you want to build a relationship with, and build a plan that ends with you being their go-to referral source. In addition, use this time to call them to start to build the relationship. Start now and don’t waste this valuable time we have.

5. Learn something new and become an expert in a new concept or strategy. Ideas might be healthy diet, exercise adequately, the best time to sleep, how to control body weight, time management for daily routine, and total health concept. Once you’re done, pick a second one and learn more. You might consider learning about another type of well-being ideas, such as stress management and mental health knowledge.

6. Connect with old friends, family members, or a neighbor. Expand your circle so when you are ready to stop social distancing, you have built many more circles and developed many more opportunities.

Finally, I am here if you want to talk about an idea, concept, or case.

Take care of your family, friends, clients, and yourself.

Picture source from:
www.TheLawOfAttraction.com

- Increase Exposure To Natural Light | Outdoor Activity
- Get Some Exercise And evaluate Your Diet | Habit
- Set Time Limits For Tasks | Management
- Take Steps To Combat Stress | Mindset
- Don't Work Yourself Into The Ground | Know Your Limit

Let's Practice a Healthy LifeStyle 
 Take Action & Just Do It

Ervin Ling

Enrich Life Consultancy

Phimilion Nutritionist & Product Specialist

Social Network Theory - By Ervin Ling

Social Network Theory is the study of how people, organizations, or groups interact with others inside their network. Understanding the theory is easier when you examine the individual pieces starting with the largest element, which is networks, and working down to the smallest element, which is the actors.

Examining Networks

In some ways, networks can be thought of as neighborhoods, since networks are comprised of the actors and the relationships between those actors. These actors, referred to as nodes, can be individuals, organizations or companies. Regardless of what they are, they are always the smallest single unit inside a network. If you view the United Nations as a social network, the United States would be a node or actor inside the network.

Three Types of Social Networks

The three types of social networks that social scientists explore are ego-centric networks, socio-centric networks, and open-system networks.

1. Ego-centric networks are connected with a single node or individual. For example, you, the node, connected to all your close friends.
2. Socio-centric networks are closed networks by default. Two commonly-used examples of this type of network are children in a classroom or workers inside an organization.
3. In open-system networks, the boundary lines are not clearly defined. A few examples in this type of network are America's elite class, connections between corporations, or the chain of influencers of a particular decision. Due to the lack of clearly-defined boundaries, this type of network is considered the most difficult to study.

Studying Relationships

If networks were just a list of your close friends or the people you work with, there would be nothing to study. What social scientists are concerned with are the interactions between each of the members of the network. These connections, called relationships or ties, are at the heart of what social scientists seek to study and understand. Why do the individuals interact, how do they interact and what is the level of closeness -- usually referred to as connectedness -- between group members?

Although, there are many types of relationships, including reciprocal, directional, and others, each of the types can be reduced to either a strong tie or a weak tie.

Weak Ties Versus Strong Ties

Strong ties are close enough to you that you probably have the phone numbers of these people, whereas weak ties would be surprised if you called one of them. However, research shows that the weak ties in your network are, in some ways, more valuable. One study conducted by John S. Granovetter of John Hopkins University determined individuals who sought employment most often received more quality job leads from weak links than from strong ones.

Nodes or Actors

Nodes can most easily be defined as the individual players -- or actors -- inside the network. Inside this part, which is the smallest piece of the social network puzzle, is where scientists, marketers and even politicians, try to analyze the ties a node has with the other members of the network.

As an example of a social network, consider the members of a church. Despite the fact all of them are connected by the overall network, not all the individuals are connected with the same degree of closeness. It's these varying degrees of closeness, or connectedness, that determine the value of that node to the network.

An actor's location inside the social network can be an indicator of the strength of the ties associated with him. A person near the center of the network often has more ties -- or links -- between himself and the other actors, as opposed to someone on the outer fringes of a network. A person on the outer edge of the network could be connected to the network by only one link.

Six Degrees of Separation

One of the most fascinating aspects of Social Network Theory is the six degrees of separation concept. This concept was the outcome of a late 1960s social experiment called The Small World Problem, conducted by Stanley Milgram, in which 100 letters were sent to randomly chosen individuals with a set of instructions to get the letter to a specific individual who lived in Sharon, Massachusetts. However, a couple of stipulations determined how the letter could reach the Sharon, MA target.

• First, recipients of the letter could only send the letter to someone they knew firsthand, but that person should be someone they thought may know someone who knew the target.
• Second, if the recipient knew the target, they were to directly mail the letter to the target.

In the course of the experiment, Milgram determined that there were, on average, six steps between the initial person who received the letter and the Sharon, MA target. The theory also led to the creation of a common trivia game, 6 Degrees of Kevin Bacon.

The weakness of Milgram's Claim

One criticism of Milgram's work is the lack of data to support his theory since many of the letters never reached their intended target. In 2003, a group of scientists at Columbia University in New York set out to replicate the experiment, using email instead of traditional paper and U.S. mail. Just like in the original study, a significant percentage of the emails were abandoned, which broke the chain. The scientists stated these chains were broken due to the "lack of incentive by individuals to reach a target." However, even with the high number of broken chains, emails that did reach the intended target did so in five to seven steps, which mirrored Milgram's original experiment.

Strengths and Weaknesses of the Theory

Due to the complexity of any social network, using the theory to understand actors and the relationships between them is crucial to the work of social scientists, theorists, politicians, and even marketers. These researchers often try to glean a better understanding of the inner workings of a network so they can further their cause or simply sell a product. The theory, though, does have some inherent strengths and weaknesses.

Strengths:

The theory offers an explanation for how random people are connected.

It's useful in the study of large groups and understanding how their members relate to others in the group.

It provides insight into viral phenomena, such as viral content, the spread of diseases like ebola, etc.

Weaknesses:

It's difficult to scientifically replicate.

Interpreting relationships/ties can be subjective.

Theory In Practice: Social Media

The theory is used to understand everything from high employee turnover to the intricate webs associated with terrorist networks. In many ways, its the math behind social network theory that explains how a piece of social media content goes viral in relatively few steps. This math, power functions, shows how a small change in one area can have a huge impact on the overall network. When a change is initiated at the node level, the change moves first from the node, along its ties to the various connected relationships, before being pushed out to additional nodes and their relationships, creating a change throughout the entire social network.