ผมดีใจที่ได้เห็นนักกีฬาผู้หญิงไทยมากมายที่เข้ามาเล่นกีฬาอย่างจริงจัง และทำผลงานออกมาได้อย่างดีเยี่ยม โภชนาการนั้นเป็นเรื่องที่มีความสำคัญมาก เพื่อให้มั่นใจว่านักกีฬาแต่ละคนจะมีพลังงานที่เพียงพอจนจบการแข่งขัน ความสำคัญของโภชนาการไม่เพียงเฉพาะสำหรับวันแข่งเท่านั้น แต่การดูแลโภชนการต้องทำอย่างสม่ำเสมอและทำให้เป็นนิสัย และคุณทราบหรือไม่ว่านักกีฬาหญิงกับชายนั้นมีความต้องการพลังงานและโภชนาการที่แตกต่างกัน

Related image

ว่าด้วยเรื่องของปริมาณแคลอรี่

การบริโภคปริมาณแคลอรี่ที่เพียงพอนั้นทำให้ผู้หญิงสุขภาพดีและมีความกระฉับกระเฉง แต่แคลอรี่เหล่านี้มักจะถูกพวกเธอปฏิเสธเมื่อถึงเวลาที่ต้องการที่จะลดน้ำหนัก ผู้หญิงโดยทั่วไปแล้วจะต้องการปริมาณแคลอรี่น้อยกว่าผู้ชายในการรักษาระดับความสามารถทางกีฬา การได้รับแคลอรี่ที่ไม่เพียงพอในแต่ละวัน หรือการไม่เติมพลังงานหลังจากออกกำลังกายหนักๆ หรือยาวๆ จะส่งผลต่อการขาดพลังงานของร่างกายซี่งจะส่งผลกระทบต่อสุขภาพ การขาดแคลนพลังงานของผู้หญิงนั้นจะไปส่งผลต่อการหลั่งฮอร์โมนจากต่อมใต้สมอง ซึ่งส่งผลโดยตรงต่อระยะเวลาการไข่ตกและความสามารถในการเก็บกักเกลือแร่ต่างๆ ที่เสริมความแข็งแรงของกระดูก การควบคุมน้ำหนักที่ถูกต้องคือการสร้างความสมดุลย์ของปริมาณแคลอรี่ที่รับประทานกับกิจกรรมที่ใช้พลังงานเหล่านั้นอย่างพอดี

แล้วแคลอรี่แบบไหนถึงจะดีกับสุขภาพสำหรับนักกีฬาผู้หญิง

อาหารหลัก 3 หมู่ โปรตีน คาร์โบไฮเดรต และไขมัน เป็นอาหารหลักสำคัญพื้นฐานที่ส่งผลต่อระบบภูมิคุ้มกันและการฟื้นฟูของร่างกาย หากคุณต้องการที่จะลดน้ำหนัก พยายามรักษาสมดุลย์ของอาหาร 3 หมู่ไว้ และค่อยๆ ลดปริมาณการกินในแต่ละมื้อให้ลดลงในเวลาที่เหมาะสม 

Image result for 3 macronutrients

คาร์โบไฮเดรต เป็นแหล่งพลังงานหลักของกระบวนการเผาผลาญพลังงาน แต่สำหรับผู้หญิงนั้นคาร์โบไฮเดรตมักจะถูกตีความไปในทางที่ไม่ค่อยจะดีเท่าไหร่นัก ทั้งๆ ที่มันเป็นแหล่งพลังงานสำคัญที่สะสมในรูปของไกลโคเจนในกล้ามเนื้อที่จะช่วยให้เรามีพลังงานในการออกกำลัง และช่วยให้สามารถฝึกซ้อมได้หนักมากขึ้นซึ่งช่วยพัฒนาประสิทธิภาพทางกีฬาโดยรวม โดยทั่วไปสัดส่วนแคลอรี่ที่ได้จากการรับประทานคาร์โบไฮเดรตควรเป็น 50% พลังงานที่ร่างกายต้องการในแต่ละวัน ไม่เพียงแต่เป็นพลังงานให้กับกล้ามเนื้อแล้ว ยังให้พลังงานกับสมอง ทำให้คุณตื่นตัวและป้องกันการบาดเจ็บได้อีกด้วย

Image result for female athlete

โปรตีน ผลวิจัยพบว่านักกีฬาสาย endurance และกีฬาที่ต้องในกำลังมากนั้นต้องการโปรตีนมาก แต่อย่างไรก็ตามก็มีผลวิจัยที่พบว่านักกีฬาผู้หญิงนั้นไม่ได้ต้องการโปรตีนมากเทียบเท่ากับผู้ชายเพื่อร่างกายมีอัตราการสันดาปตำ่ขณะออกกำลัง แต่โปรตีนก็ยังคงเป็นบทบาทสำคัญสำหรับการฟื้นฟูและการสร้างกล้ามเนื้อสำหรับผู้หญิงอยู่ดี

ไขมัน ผู้หญิงนั้นมีความสามารถในการใช้พและการถ่ายเทของพลังงานจากไขมันได้ดีกว่าผู้ชายในขณะออกกำลังกายแบบ endurance นั่นก็เป็นเพราะผู้หญิงมีอัตราการสันดาปไขมันได้และมีการเก็บกักไขมันดีกว่าผู้ชาย ทำให้ผู้หญิงนั้นเหมาะที่จะทำการออกกำลังแบบระยะทางยาวๆ มากกว่า แต่ทั้งนี้ผู้หญิงก็ไม่ควรที่จะหลีกเลี่ยงการกินไขมันและควรบริโภคไม่ต่ำว่า 20% ของพลังงานที่ร่างกายต้องการต่อวันจากไขมัน โดยการกินอาหารประเภท ถั่ว น้ำมัน ปลา และเนื้อสัตว์ ก็น่าจะเพียงพอแล้ว นอกจากนี้ยังมีหลักฐานที่ระบุว่าผู้หญิงที่ทานปริมาณไขมันที่เพิ่มขึ้นเล็กน้อยในมื้ออาหารฟื้นฟูหลังออกกำลังจะช่วยเติมพลังงานคืนกลับมาได้ดียิ่งขึ้น

ธาตุเหล็ก เป็นอีกหนึ่งตัวที่นักกีฬาผู้หญิงนั้นมักจะขาดแคลน และทำให้เป็นโลหิตจาง ธาตุเหล็กเป็นหัวใจสำคัญของการนำพาออกซิเจนและในการสร้างพลังงาน การขาดธาตุเหล้กนั้นนำไปสู่การทำงานบกพร่องของกล้ามเนื้อและลดประสิทธิภาพทางกีฬา โดยเฉพาะในช่วงที่มีประจำเดือนนั้นผู้หญิงจะมีการสูญเสียธาตุเหล็กอย่างมากและมากยิ่งขึ้นไปอีกสำหรับกลุ่มที่เป็นมังสวิรัติ  นักกีฬาต้องการการบริโภคธาตุเหล็กมากกว่าคนธรรมดาทั่วไปถึง 70% เลยทีเดียว วิธีที่ง่ายที่สุดในการเพิ่มธาตุเหล็กคือ ทานอาหารประเภทเนื้อแดง

Image result for iron in food

วิตามิน บี เช่นเดียวกันกับธาตุเหล็ก การขาดแคลนวิตามิน บี เช่น บี 12 และโฟเลททำให้เกิดภาวะโลหิตจางได้เช่นเดียวกัน ซึ่งจะนำไปสูงการเหนื่อยล้าอย่างรุนแรง และยังส่งผลกระทบต่อขนาดของเซลล์เม็ดเลือดอีกด้วย แหล่งที่อุดมไปด้วยวิตามิน บี คือ ผลิตภัณฑ์ที่ได้จากสัตว์ เช่น เนื้อแดง หรือนม วิตามิน บี ยังสามารถรวมกับวิตามินและเกลือแร่อื่นเพื่อเป็นอาหารสำหรับการฟื้นฟูได้เป็นอย่างดี เช่น ผสมกล้วย อัลมอนด์ และช็อคโกแลตปั่นรวมกัน ทานหลังออกกำลังกาย  

แคลเซียม นักกีฬาผู้หญิงที่มีการลดการกินอาหารเพิ่มพลังงานนั้นมีความเสี่ยงต่อการขาดแคลเซียม ซึ่งเป็นแร่ธาตุสำคัญสำหรับการเติบโตและการพัฒนาของกระดูก โดยเฉพาะผู้หญิงน้ันมีความเสี่ยงต่อการเป็นโรคกระดูกเปราะ อย่างไรก็ตาม เราต้องคำจึงว่าแคลเซียมนั้นต้องการวิตามิน ดี ในการดูดซึมด้วย วิตามิน ดี นั้นมีพร้อมอยู่แล้วจากการได้รับแสงแดด กินอาหารที่มีส่วนผสมของนม 3-4 หน่วยบริโภคต่อวัน เช่น นมหนึ่งแก้ว โยเกิร์ต หรือชีสก้อนเล็กๆ เพื่อเป็นการให้แน่ใจว่าร่างกายได้รับแคลเซียมเพียงพอต่อวัน ถ้าคุณเป็นพวกที่ไม่ย่อยแลคโตส คุณควรจะเลือกทานอินทผาลัมที่มีสีเข้ม แซลมอนกระป๋อง และเมล็ดอัลมอนด์ ที่เป็นแหล่งชั้นดีของวิตามิน ดี และ แคลเซียม ที่สามารถใช้เป็นอาหารมื้อหลัก อาหารทานเล่น หรือทำเป็นสมูทตี้

โภชนาการที่ดูเหมือนจะเป็นเรื่องพื้นฐานแต่มักจะมีการวางแผนกันอย่างผิดๆ มีกูรูอินเตอร์เน็ตมากมายออกแบบโภชนาการที่ไม่มีผลการวิจัยที่น่าเชื่อถือรองรับ ทำให้นักกีฬาหลายคนล้มเหลวในการฝึกซ้อมและผิดหวังในการแข่งขัน การมีโภชนาการที่ดีไม่จำเป็นต้องมีความซับซ้อนขนาดนั้น ทำได้ด้วยอาหารพื้นฐานที่หาได้ง่ายตามร้านสะดวกซื้อ ที่คุณสามารถเลือกเมนูที่เหมาะกับตัวเองได้อย่างหลากหลาย และมีความปลอดภัย

ขอบคุณผลิตภัณฑ์อาหาร ​CP Sustainability

ติดต่อเรา


The reason that lady athletes need different Nutrition

I’m glad that I saw many lady athletes doing more sports and perform very well in the race. Nutrition is very important to make sure they have enough energy through the race. Nutrition is not a-race-day-only job, you need to consider the right nutrition regularly. Do you have any idea that lady athletes and men athletes require different nutrition and energy? 

Related image

Calories 

Consuming the right amount of calories is huge step towards ensuring women stay healthy and energized in general but it’s often over looked in order to lose weight. Typically women need less calories than men but enough to fuel performance. Not eating enough on a day-to day basis or not eating after hard training sessions or endurance rides can lead to low energy availability that can affect health. For women, low energy availability impacts hormone secretion from the pituitary gland, which directly impacts regulation of ovulation and the ability to absorb minerals to keep bones healthy. We must also keep in mind that consuming too many calories, if not used, runs the risk of weight gain, it’s a fine balance.

Macronutrients

To optimize health and cycling performance it is important to consume 3 macronutrients – Carbohydrate, Protein, and Fat. Eliminating any of these food groups can have negative effects on immune function, recovery and also increase risk of injury. If certain healthy weight goals need to be achieved it is better to do it through the combination of smaller portions and the timing of your food consumption, as opposed to eliminating any of these whole food groups.

Image result for 3 macronutrients
  • Carbohydrates: This is the primary macronutrient for energy metabolism. Although for women, carbohydrates seem to come with a bit of a bad pubicity, it is actually crucial if you want to get the most out of your training and rides. Carbohydrates are essential in providing your body with the muscle glycogen needed to sustain exercise, and allow you to train harder and therefore elicit better training adaptations than training in a depleted state. Generally, carbohydrate intake should be up to 50% of the calories calculated in your total energy requirement, carbohydrates not only fuel our muscles but also our brains, staying alert can be pivotal in some sports to help avoid injury.
Image result for female athlete
  • Protein: Research has found an elevated need for protein in most endurance and power athletes. However, research has also shown that female athletes don’t actually need as much protein as men due to lower oxidation rates during exercise. Saying that, protein is still essential to promote recovery and muscle adaptation and still remains an important part of the female athletes diet.  
  • Fat: Women have a greater capacity to use and transport fats than men during endurance exercise. It is the combination of high oxidation rates and higher fat stores that actually make women very suited to long distance events. With this in mind it is essential that women do not consume less than 20% of their total energy requirements from fat. Having 25-30% from healthy sources such as nuts, oil, fish and meat would be optimal. There is even evidence that supports women having a slightly higher fat content in their recovery meals to replenish the energy stores they have used.
  • Iron: This is one of the most common deficiencies amongst female athletes, anaemia. Iron is key to oxygen carrying and energy production. Iron deficiencies can lead to impaired muscle function and a reduction in performance. Women are most at risk due to their menstrual cycle, especially those who are vegetarian. It is thought endurance athletes need 70% higher intake than the general population (18 mg per day). The easiest way to obtain iron is through the consumption of red meat.
Image result for iron in food
  • B Vitamins: Similar to iron, lack of B Vitamins such as B12 and folate can cause anaemia, which in turn means an athlete may suffer from severe fatigue, it can also affect the size of red blood cells. Good sources of B Vitamins are animal derived foods such as milk and red meat. B vitamins can be mixed in a high vitamin or mineral blend such as a recovery drink such as a banana almond chocolate smoothie, adding even more benefits to having one post training.
  • Calcium: Female cyclists who reduce their total energy intake are more at risk of calcium deficiencies. Calcium is a key mineral essential for growth and the development and maintenance of bones. Women are particularly at risk of low bone density, however, one needs to consider that Calcium needs Vitamin D for it to be absorbed; Vitamin D is most readily obtained from sunlight. Having 3-4 servings of dairy products per day such as a glass of milk, yogurt, or a small block of cheese is a great way to ensure you obtain enough calcium in your diet. If you’re lactose intolerant like myself, I find dark leafy greens, dates, , canned salmon, and almonds are great sources of vitamin D and calcium that I often use in meals, snacks, and smoothies.

Nutrition seems to be a basic fundamental that everyone should know but more often that it was planed badly. There are many internet guru offer weird diet programs without credible scientific research support that can harm you or fail you in the race. Having good nutrition is not that complicated. You can find good food full of nutrition you need in convenience store next door that have variety and safe.

Thank you CP Sustainabiliy ​CP Sustainability

Contact Us

Categories: Cycling Tips

96 Comments

German · November 15, 2021 at 1:16 am

Woah! I’m really digging the template/theme of this blog.
It’s simple, yet effective. A lot of times it’s challenging
to get that “perfect balance” between usability and appearance.

I must say that you’ve done a superb job with this.
Also, the blog loads very quick for me on Firefox. Outstanding Blog!

Aracely · November 15, 2021 at 1:20 am

Right now it sounds like WordPress is the top blogging platform out there
right now. (from what I’ve read) Is that what you’re using
on your blog?

Marian · November 15, 2021 at 1:31 am

My spouse and I stumbled over here different page and thought I might check things out.
I like what I see so now i’m following you. Look forward to going over your web page yet again.

Charmain · November 15, 2021 at 1:32 am

each time i used to read smaller articles that also
clear their motive, and that is also happening with
this paragraph which I am reading at this place.

https://prediksitogel4d.co · November 15, 2021 at 1:34 am

Undeniably believe that which you stated. Your favorite justification seemed to be on the internet the easiest thing to be aware of.
I say to you, I certainly get irked while people think about
worries that they just do not know about. You managed to hit the nail
upon the top and defined out the whole thing without having side effect , people could take a signal.
Will probably be back to get more. Thanks

Geraldine · November 15, 2021 at 1:59 am

Hi, Neat post. There’s an issue along with your website in internet explorer, would
test this? IE still is the market chief and a good part of people will
omit your excellent writing because of this problem.

Marilou · November 15, 2021 at 2:07 am

Awesome post.

Valeria · November 15, 2021 at 2:59 am

If you wish for to take a great deal from this article then you have to apply these
methods to your won web site.

Kai · November 15, 2021 at 3:25 am

I don’t even know how I ended up here, but I thought this post was good.

I do not know who you are but definitely you are going to a famous blogger if
you are not already 😉 Cheers!

Ilse · November 15, 2021 at 4:41 am

You need to take part in a contest for one of the best websites on the internet.

I most certainly will recommend this blog!

Chana · November 15, 2021 at 4:48 am

It’s in fact very complex in this full of activity
life to listen news on TV, thus I only use world wide
web for that reason, and obtain the most recent information.

hk hari ini keluar · November 15, 2021 at 4:53 am

At this time I am going away to do my breakfast, afterward having my breakfast coming again to read
other news.

Harrison · November 15, 2021 at 5:01 am

WOW just what I was searching for. Came here by searching
for website

Krystle · November 15, 2021 at 5:02 am

Amazing blog! Is your theme custom made or did you download
it from somewhere? A design like yours with a few simple adjustements would really
make my blog jump out. Please let me know where you got your design. Appreciate it

Carin · November 15, 2021 at 5:05 am

Right here is the perfect website for everyone who
wants to find out about this topic. You realize so much its almost hard to argue
with you (not that I actually would want to…HaHa).
You definitely put a new spin on a topic that’s been discussed for ages.
Wonderful stuff, just wonderful!

https://prediksitogel4d.co · November 15, 2021 at 5:44 am

It’s a pity you don’t have a donate button! I’d without
a doubt donate to this fantastic blog! I guess for
now i’ll settle for bookmarking and adding your RSS feed to my Google
account. I look forward to new updates and will share this
blog with my Facebook group. Chat soon!

Callum · November 15, 2021 at 5:52 am

This web site definitely has all of the info I needed concerning this subject and didn’t know who
to ask.

Kelly · November 15, 2021 at 5:58 am

Excellent blog here! Also your site loads up
very fast! What web host are you using? Can I get your affiliate link to your host?
I wish my website loaded up as quickly as yours lol

Colette · November 15, 2021 at 6:07 am

I every time spent my half an hour to read this web site’s articles
or reviews all the time along with a cup of coffee.

Alta · November 15, 2021 at 6:37 am

Incredible points. Great arguments. Keep up the great spirit.

Kandis · November 15, 2021 at 6:46 am

You’re so awesome! I do not suppose I’ve read through anything like that before.
So wonderful to discover another person with genuine thoughts on this subject matter.

Seriously.. many thanks for starting this up. This site is something that is required on the internet, someone with a
bit of originality!

Dannie · November 15, 2021 at 6:52 am

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

Janet · November 15, 2021 at 6:53 am

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

Dorris · November 15, 2021 at 6:54 am

Nice weblog right here! Also your website loads up very fast!
What host are you the use of? Can I get your associate hyperlink
in your host? I want my web site loaded up as fast as
yours lol

Micheline · November 15, 2021 at 7:00 am

I’m really impressed together with your writing skills as
neatly as with the format on your weblog. Is that this a paid theme or did you customize it yourself?
Anyway keep up the excellent high quality writing, it’s uncommon to
look a great weblog like this one nowadays..

Iesha · November 15, 2021 at 7:30 am

Pretty element of content. I simply stumbled upon your web site and in accession capital to assert that I get actually loved account your blog posts.

Any way I will be subscribing on your augment or even I achievement you access persistently quickly.

Rosaria · November 15, 2021 at 7:43 am

My brother recommended I might like this website. He was entirely right.
This submit truly made my day. You can not imagine just how so much
time I had spent for this information! Thank you!

Boyce · November 15, 2021 at 7:58 am

When some one searches for his essential thing, therefore he/she needs to
be available that in detail, thus that thing is maintained over here.

Klara · November 15, 2021 at 8:06 am

Unquestionably imagine that that you said. Your favorite justification seemed to be at the internet the easiest
factor to bear in mind of. I say to you, I definitely
get irked while other folks think about worries that they plainly do not
know about. You managed to hit the nail upon the highest as smartly as outlined
out the whole thing with no need side effect , other folks
could take a signal. Will likely be back to get more.
Thank you

Paulette · November 15, 2021 at 8:39 am

Incredible! This blog looks exactly like my old one!
It’s on a entirely different topic but it has pretty much the same layout and
design. Great choice of colors!

Phillip · November 15, 2021 at 8:51 am

It’s in reality a great and useful piece of information. I am
satisfied that you just shared this helpful info with
us. Please stay us informed like this. Thank you for sharing.

anoboy · November 15, 2021 at 8:59 am

Hurrah, that’s what I was searching for, what a information! existing here at this web site,
thanks admin of this website.

Karolin · November 15, 2021 at 8:59 am

Every weekend i used to pay a quick visit this web site, because i
wish for enjoyment, as this this site conations actually nice funny material too.

slot pulsa tanpa potongan · November 15, 2021 at 9:07 am

No matter if some one searches for his required thing, therefore he/she wishes
to be available that in detail, so that thing is maintained
over here.

[https://taruhansabungayam.biz daftar sabung ayam online · November 15, 2021 at 9:21 am

Great blog here! Also your website loads up very fast! What host are
you using? Can I get your affiliate link to your host? I wish my
website loaded up as fast as yours lol

Reagan · November 15, 2021 at 9:27 am

Awesome things here. I am very satisfied to peer your post.
Thank you a lot and I am having a look ahead to contact you.
Will you kindly drop me a mail?

Teri · November 15, 2021 at 9:31 am

It’s genuinely very complicated in this busy
life to listen news on TV, therefore I simply use the web for that reason, and get the most up-to-date news.

https://agensabung.org · November 15, 2021 at 9:33 am

It’s very simple to find out any topic on net as compared
to textbooks, as I found this paragraph at this web
site.

Robbin · November 15, 2021 at 9:37 am

Hello Dear, are you really visiting this
web page on a regular basis, if so then you will definitely take fastidious knowledge.

Kristy · November 15, 2021 at 9:55 am

What a stuff of un-ambiguity and preserveness of precious familiarity on the
topic of unexpected emotions.

https://anoboy.fun · November 15, 2021 at 9:59 am

I visited several web sites however the audio feature for audio songs present
at this website is genuinely superb.

Leonie · November 15, 2021 at 10:01 am

Excellent beat ! I wish to apprentice while
you amend your site, how could i subscribe for a blog site?

The account helped me a acceptable deal. I had been tiny bit acquainted of this your broadcast provided bright
clear idea

Katja · November 15, 2021 at 10:29 am

Wonderful post however , I was wanting to know if you could write a litte more
on this subject? I’d be very thankful if you could elaborate a little bit more.
Bless you!

Frederick · November 15, 2021 at 10:58 am

Hi! I could have sworn I’ve been to this web site before
but after looking at many of the articles I realized it’s new to
me. Anyhow, I’m definitely delighted I discovered it and I’ll be bookmarking it and checking back regularly!

https://agensabung.org · November 15, 2021 at 11:47 am

Very good information. Lucky me I discovered your website by chance
(stumbleupon). I’ve saved as a favorite for later!

Gretchen · November 15, 2021 at 11:52 am

Very nice post. I just stumbled upon your weblog and wished to say that
I’ve truly enjoyed browsing your blog posts. After all I’ll be subscribing to your feed
and I hope you write again very soon!

Tangela · November 15, 2021 at 11:53 am

This post will help the internet people for setting up new
web site or even a weblog from start to end.

Bobby · November 15, 2021 at 12:05 pm

What’s up to all, the contents existing at this website are genuinely amazing
for people knowledge, well, keep up the good work fellows.

Sal · November 15, 2021 at 12:12 pm

Hmm it looks like your site ate my first comment (it was extremely long) so I guess I’ll just
sum it up what I submitted and say, I’m thoroughly enjoying your blog.
I as well am an aspiring blog blogger but I’m still new to
the whole thing. Do you have any suggestions for rookie blog writers?
I’d definitely appreciate it.

Jarred · November 15, 2021 at 1:13 pm

If you are going for best contents like me, just pay a quick
visit this web page every day because it offers quality contents, thanks

Dusty · November 15, 2021 at 1:49 pm

Hello, Neat post. There is a problem with your web site in internet explorer, would check this?
IE still is the marketplace chief and a good part of other
folks will omit your wonderful writing due to this problem.

Connor · November 15, 2021 at 2:18 pm

There’s certainly a lot to know about this subject.
I love all of the points you’ve made.

Drusilla · November 15, 2021 at 2:21 pm

For latest information you have to pay a quick visit world-wide-web and on internet I found this website as a most excellent web site for newest updates.

Sergio · November 15, 2021 at 2:48 pm

Wow! In the end I got a website from where I know how to actually take helpful facts concerning my study and knowledge.

Micheal · November 15, 2021 at 2:49 pm

Appreciating the persistence you put into your site and
in depth information you present. It’s good to come across a blog every once in a while that isn’t the
same unwanted rehashed information. Wonderful read! I’ve saved your site and I’m including your RSS feeds
to my Google account.

Beatris · November 15, 2021 at 2:57 pm

It’s difficult to find experienced people in this particular topic, however, you seem like you
know what you’re talking about! Thanks

Kevin · November 15, 2021 at 3:53 pm

Hi there to all, it’s actually a fastidious for me to pay a quick visit this web page,
it includes valuable Information.

Margarito · November 15, 2021 at 4:22 pm

Undeniably believe that which you said. Your favorite justification appeared to
be on the internet the easiest thing to be aware of. I say to you, I definitely get irked while people consider worries that they
just do not know about. You managed to hit the nail upon the top
and also defined out the whole thing without having side-effects
, people can take a signal. Will probably be back to get more.
Thanks

prediksi hk dijamin tembus · November 15, 2021 at 4:45 pm

I do accept as true with all the ideas you’ve presented on your post.
They are really convincing and will certainly work. Nonetheless, the posts are too quick
for beginners. May you please extend them a little from subsequent time?
Thanks for the post.

Manual · November 15, 2021 at 5:05 pm

you’re actually a excellent webmaster. The site loading speed
is incredible. It seems that you’re doing any unique trick.
Also, The contents are masterpiece. you’ve performed a wonderful process on this matter!

Silke · November 15, 2021 at 5:06 pm

Wonderful post! We will be linking to this great content on our site.
Keep up the great writing.

agen sabung ayam online · November 15, 2021 at 5:15 pm

fantastic points altogether, you simply received a emblem new reader.
What could you recommend about your post that you made some days ago?
Any sure?

Elizbeth · November 15, 2021 at 5:43 pm

I am no longer sure where you’re getting your information, however great topic.

I needs to spend some time learning more or understanding more.
Thanks for magnificent information I was looking for this info for
my mission.

Sabrina · November 15, 2021 at 6:00 pm

Thanks for sharing your thoughts on cycling tips. Regards

Matthew · November 15, 2021 at 6:07 pm

hi!,I really like your writing so much! proportion we communicate more approximately your article on AOL?
I require an expert in this area to unravel my problem.

May be that is you! Taking a look forward to see you.

Dewitt · November 15, 2021 at 6:14 pm

Excellent, what a webpage it is! This website presents useful facts
to us, keep it up.

Timothy · November 15, 2021 at 6:14 pm

Do you mind if I quote a few of your posts as long as I provide credit and sources back to your blog?
My blog site is in the exact same area of interest as
yours and my users would really benefit from a lot of the information you present here.
Please let me know if this alright with you. Appreciate it!

Jerilyn · November 15, 2021 at 6:18 pm

Quality articles is the important to invite the viewers to go to
see the site, that’s what this web page is providing.

Jerri · November 15, 2021 at 6:31 pm

Why visitors still make use of to read news papers when in this technological world all is existing on net?

agen sabung ayam online · November 15, 2021 at 7:18 pm

Superb blog! Do you have any helpful hints for aspiring writers?
I’m planning to start my own blog soon but I’m a little
lost on everything. Would you propose starting with a free platform like WordPress or go for a
paid option? There are so many choices out there that I’m completely overwhelmed ..

Any recommendations? Thank you!

agen sabung ayam · November 15, 2021 at 7:19 pm

I am not sure where you are getting your information, but great topic.
I needs to spend some time learning more or understanding more.
Thanks for great info I was looking for this information for my mission.

Louanne · November 15, 2021 at 7:41 pm

When I originally commented I clicked the “Notify me when new comments are added”
checkbox and now each time a comment is added I get four e-mails with
the same comment. Is there any way you can remove me from that service?
Thank you!

Ray · November 15, 2021 at 7:50 pm

What’s up, after reading this remarkable piece of writing i am also glad to share my experience here with colleagues.

Modesta · November 15, 2021 at 8:02 pm

Wow! Finally I got a blog from where I be capable of really
take helpful facts concerning my study and knowledge.

Russell · November 15, 2021 at 8:21 pm

When I originally left a comment I appear to have clicked the -Notify me when new comments are added- checkbox
and from now on every time a comment is added I receive 4 emails with the same comment.
There has to be an easy method you are able to remove me from that service?

Thanks a lot!

Marti · November 15, 2021 at 8:24 pm

I’m gone to convey my little brother, that he should also visit this web
site on regular basis to obtain updated from hottest gossip.

daftar sabung ayam online · November 15, 2021 at 8:35 pm

Hey there! Quick question that’s completely off topic.
Do you know how to make your site mobile friendly?
My site looks weird when browsing from my iphone 4. I’m trying to find a theme or
plugin that might be able to resolve this problem.
If you have any suggestions, please share.

Appreciate it!

agen sabung ayam online · November 15, 2021 at 8:43 pm

Every weekend i used to pay a quick visit this web
page, for the reason that i wish for enjoyment, for the reason that this this web site conations genuinely fastidious funny
information too.

Faustino · November 15, 2021 at 8:44 pm

Aw, this was an incredibly nice post. Taking the time and actual effort to make a really good article… but what can I say… I hesitate a whole lot and
don’t manage to get nearly anything done.

Kristopher · November 15, 2021 at 9:27 pm

We are a group of volunteers and opening a new scheme in our community.
Your site provided us with valuable info to work on. You have done an impressive job and our entire community will
be grateful to you.

Warren · November 15, 2021 at 9:48 pm

I’m amazed, I must say. Rarely do I come across a blog that’s equally educative and entertaining, and without a doubt, you’ve hit the nail on the head.
The issue is an issue that too few folks are speaking intelligently about.
I am very happy that I came across this during my search for something
concerning this.

situs sabung ayam online · November 15, 2021 at 10:26 pm

What’s Going down i am new to this, I stumbled upon this I have found It absolutely helpful and it has helped me out loads.
I hope to give a contribution & help other customers
like its helped me. Good job.

Rodrick · November 15, 2021 at 10:29 pm

Hey! Do you know if they make any plugins to
protect against hackers? I’m kinda paranoid about losing everything
I’ve worked hard on. Any suggestions?

Gabriela · November 15, 2021 at 10:42 pm

whoah this blog is fantastic i really like studying your articles.
Stay up the great work! You understand, a lot of persons are searching around for this info, you can aid them greatly.

Remona · November 15, 2021 at 11:33 pm

You actually make it seem so easy along with your presentation however I to find this topic to be actually one thing which
I believe I’d never understand. It seems too complex and
very wide for me. I’m taking a look forward for your next publish, I’ll
try to get the grasp of it!

Millard · November 15, 2021 at 11:54 pm

Asking questions are actually pleasant thing if you are not understanding anything completely, except this post gives nice understanding even.

situs sabung ayam · November 16, 2021 at 12:08 am

I think the admin of this web page is really working hard
in favor of his web site, for the reason that here every stuff
is quality based material.

Jere · November 16, 2021 at 12:53 am

Hi there, I found your site via Google whilst looking for a related subject, your site came up, it seems to be good.
I have bookmarked it in my google bookmarks.
Hi there, simply turned into aware of your blog through Google,
and located that it is truly informative.
I am gonna be careful for brussels. I will appreciate for those who proceed this in future.
Numerous people will be benefited out of your writing.
Cheers!

Jillian · November 16, 2021 at 12:54 am

Thanks for finally writing about > The reason that lady
athletes need different Nutrition: เหตุผลที่นักกีฬาหญิงต้องการโภชนาการที่แตกต่าง | JJ Pro Performance
Centre < Liked it!

Pamela · November 16, 2021 at 1:13 am

I really like reading an article that will make people
think. Also, many thanks for permitting me to
comment!

Marissa · November 16, 2021 at 1:18 am

Whats up 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 expertise so I wanted to
get advice from someone with experience. Any help would be greatly appreciated!

Kirby · November 16, 2021 at 1:24 am

Have you ever thought about including a little
bit more than just your articles? I mean, what you say is valuable and everything.
But imagine if you added some great pictures or videos to give your posts more,
“pop”! Your content is excellent but with pics and videos, this website could undeniably be one of
the most beneficial in its niche. Wonderful blog!

Matthias · November 16, 2021 at 1:30 am

I have learn a few excellent stuff here. Definitely worth bookmarking for revisiting.
I wonder how much attempt you put to make any such magnificent informative site.

Reynaldo · November 16, 2021 at 1:31 am

Hi there, I enjoy reading all of your post.

I wanted to write a little comment to support you.

Raymond · November 16, 2021 at 1:35 am

I know this web site presents quality based articles and extra information, is there any other
site which offers these kinds of things in quality?

[https://bidikangka.com bocoran hk 4d pasti tembus · November 16, 2021 at 1:40 am

Hello there! This is my 1st comment here so I just wanted
to give a quick shout out and tell you I genuinely enjoy reading
through your articles. Can you recommend any other blogs/websites/forums that cover the
same topics? Many thanks!

Leave a Reply

Avatar placeholder

Your email address will not be published. Required fields are marked *

en_USEnglish