pathgyan.com पर आप सभी लोगों का स्वागत है पेट में गैस बनना(pet main gais banana).
पेट में गैस बनना(pet main gais banana)
आज समय के साथ जीवन शैली में जो बदलाव आया है खानपान की समस्या बदल गई है और आज हम प्राकृतिक चीजों में भी केमिकल का प्रयोग करने लगे हैं इस कारण स्वास्थ्य संबंधी समस्या बहुत ज्यादा बढ़ती जा रही है.
गैस मुख्य रूप से पाचन तंत्र से होने वाली समस्याएं, पेट की गैस की वजह से अनेक प्रकार की समस्या उत्पन्न होती है और समय के साथ बढ़ते बढ़ते वात रोग में बदल सकती है
पेट में गैस कुछ बातें
जब हम खाना खाते हैं तब भोजन पचने के दौरान हाइड्रोजन कार्बन डाइऑक्साइड और मीथेन गैस निकलती है जो एसिडिटी का कारण बनता है, हमारी गलत दिनचर्या के कारण पाचन संबंधी शरीर के अंग ठीक प्रकार से कार्य नहीं कर पाते इसके कारण गैस की समस्या उत्पन्न होती है और आगे जाकर दूसरी बीमारी का विरोध पकड़ लेती है
पेट में गैस के लक्षण
पेट साफ ना होना पेट साफ होने के बाद भी पेट फुला हुआ महसूस होना
कभी-कभी गैस सिर ME भी चढ़ जाती है जिसके कारण दर्द अनुभव होता है
बार बार मुंह से गैस निकलना जबकि गैस मुंह से नहीं निकलने चाहिए YE एक बीमारी का लक्षण है और आगे जाकर बीमारी में बदल जाता है
पेट में भारीपन होना आलास आदि लगना
पेट में गैस बनने के कारण
- आयुर्वेद के अनुसार वात पित्त और कफ तीन प्रकार के असंतुलन से हमारे शरीर में रोग होते हैं जो हमारे खानपान की दिनचर्या के बिगड़ने के कारण होता है यहां कुछ उदाहरण दिए जा रहे हैं
- ज्यादा भोजन करना अपने सामर्थ्य के अनुसार से ज्यादा खाना
- पेट में बैक्टीरिया का ज्यादा होना भी गैस की समस्या उत्पन्न करता है
- भोजन करते समय बातें करना और ठीक से चबा कर नहीं खाना ऐसा करने से भी गैस की समस्या का निर्माण होता है
- पेट में अम्ल का निर्माण होना पानी मिले हुए दूध के सेवन से भी गैस की समस्या उत्पन्न होती है और जो लोग दूध नहीं पीते अचानक दूध पीने से भी गैस की समस्या उत्पन्न होती है
- नशीले पदार्थ आदि का सेवन करना मानसिक चिंता में रहना
- सही समय पर भोजन आदि नहीं करना
- सुबह का नाश्ता सही समय पर नहीं करना और जंक फूड खाना
- बासी भोजन खाना भी गैस का कारण बनता है
- उम्र के हिसाब से एक्सरसाइज नहीं करना
- आजकल लोग मानसिक मेहनत ज्यादा करते हैं शरीरिक मेहनत कम करते हैं शरीरिक मेहनत कम करने वालों को भी गैस की समस्या ज्यादा होती है
- एक्सरसाइज और रनिंग ना करना जिससे शरीर मजबूत स्वस्थ और हल्का रहें ऐसा ना करने वालों के लिए भी गैस की समस्या उत्पन्न होती है
- बींस राजमा मटर आदि का सेवन ज्यादा से ज्यादा करना
अपने पेट के स्वास्थ्य पर ध्यान ना देना हमको जीवित रहने के लिए खाना चाहिए खाने के लिए नहीं जीना चाहिए जीवित रहने के लिए खाएंगे तब समयानुसार अच्छे से खाएंगे तब गैस की समस्या कम होगी
पेट में गैस की समस्या से बचने के उपाय
- सुबह उठकर प्राणायाम योगासन रनिंग करना चाहिए जिससे हमारा शरीर स्वस्थ रहें
- भोजन को चबा चबा कर अच्छे से खाना चाहिए
- यदि अचानक पूरी वसायुक्त भोजन आदि करना पड़े तब इसके साथ छाछ का प्रयोग करना चाहिए, छाछ भोजन को पचाता है और गैस की समस्या नहीं होती
- खाने के बाद बज्रासन करें जिससे गैस की समस्या उत्पन्न नहीं होती
- खाने में नींबू आदि का प्रयोग करें
- यदि ज्यादा भारी खाना खा लिए हैं तब कुछ समय तक पानी पीकर के रहे खाने के ऊपर खाना खाना उचित नहीं
- भोजन खाने में संतुलन रखें यह नहीं कि मीठा मीठा खा लिया या तीखा तीखा खा लिया
- प्रकृति के नियम के अनुसार भोजन करें जैसे सुबह का भोजन ज्यादा हैवी का सकते हैं दोपहर का भोजन मीडियम और शाम को एकदम सादा भोजन सब्जी रोटी चावल
पेट की गैस के लिए घरेलू उपाय
- भोजन के साथ नींबू का प्रयोग करें
- भोजन के बाद त्रिफला चूर्ण का प्रयोग करें कुछ देर बाद
- सूखे आंवले का चूर्ण भी भोजन के बाद खा सकते हैं जो हमेशा फायदेमंद होगा
- भोजन के बाद वज्रासन करें
- भोजन करके अचानक टहलने जाना उचित नहीं भोजन करके कुछ देर बैठना चाहिए 15:20 मिनट उसके बाद टहलना चाहिए
- टमाटर में काला नमक डालकर खाने से भी गैस में राहत मिलती है इसको भोजन के साथ खाना चाहिए लेकिन पथरी के मरीज खर्चा टमाटर ना खाएं
- काली मिर्च और अदरक का काढा भी पेट की गैस की समस्या को कम करता है
- लॉन्ग को काले के रूप में प्रयोग करने से भी गैस में आराम मिलता है
- हमेशा पेट को साफ रखें यदि कोई समस्या हो तो आयुर्वेदिक दवा का प्रयोग करें रनिंग आदि करते रहे जिससे शरीर की एक्टिविटी बनी रहे शरीर जितना ज्यादा एक्टिव होगा उतनी ज्यादा समस्या कम होगी
- अजवाइन के चूर्ण को गर्म पानी के साथ खाएं
- त्रिफला चूर्ण आदि भोजन के 15:20 मिनट बाद ले
- समय के अनुसार जूस भोजन के बाद पीना चाहिए
सभी के शरीर की सारी स्थिति और परिस्थितियां अलग अलग होती है अपने शरीर के अनुसार ही भोजन करें, यदि आपको अपने भोजन की मात्रा बढ़ानी है तो इसके लिए आपको एक्सरसाइज करनी पड़ेगी
निष्कर्ष
आजकल समय के अनुसार दिनचर्या बदलने से गैस की समस्या बहुत ज्यादा बढ़ती जा रही है, यदि आपको अचानक और अर्जेंट में बहुत ज्यादा समस्या हो जाए तो इसका इलाज केवल डॉक्टर के पास ही है लेकिन यदि आपको गैस की समस्या बहुत लंबे समय से बनी हुई है तब यह समस्या 1 दिन में नहीं ठीक होगी या धीरे-धीरे ठीक होगी जैसे गैस की समस्या धीरे-धीरे बनती है उसी तरह या धीरे-धीरे ठीक होगी
गैस की समस्या को ठीक करने के लिए अपने दिनचर्या में सुधार करके सही समय पर खाना प्रकृति के नियम के अनुसार भोजन करना और एक्सरसाइज प्राणायाम योग आदि करना है और भोजन के बाद त्रिफला चूर्ण आंवला चूर्ण आदि लेते रहें जिससे आपको समस्या से हमेशा के लिए छुटकारा मिल जाएगी
पेट में गैस बनना(pet main gais banana) SHARE IT***
महिलाओं का पेट कम करने के उपाय
For the reason that the admin of this site is working, no uncertainty very quickly it will be renowned, due to its quality contents.
You’re so awesome! I don’t believe I have read a single thing like that before. So great to find someone with some original thoughts on this topic. Really.. thank you for starting this up. This website is something that is needed on the internet, someone with a little originality!
Great information shared.. really enjoyed reading this post thank you author for sharing this post .. appreciated
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me. https://www.binance.info/pt-BR/join?ref=UM6SMJM3
It’s very interesting! If you need help, look here: hitman agency
Wow, incredible blog format! How long have you been running a blog for?
you made blogging look easy. The overall look
of your web site is fantastic, let alone the content!
You can see similar: najlepszy sklep and here dobry sklep
I appreciate you sharing this blog post. Thanks Again. Cool.
I just like the helpful information you provide in your articles
Get your game on with Lucky Jet’s frequent updates.
Your winning journey begins with Lucky Jet Download.
Lucky Jet’s loyalty program rewards every spin.
Personalize your play with Lucky Jet’s betting options.
Porting the sport from PlayStation to Dreamcast, then GameCube, and eventually Xbox prompted all sorts of technical issues and though the completed
product was respectable for a game that had suffered such a protracted creation, Galleon finally didn’t make much of influence and is now largely
forgotten. An action-journey sport overseen by Tomb Raider creator Toby Gard,
Galleon cycled through a number of different iterations and publishers before finally touchdown on the unique Xbox in 2004.
Galleon suffered from having the goalpost shifted all through improvement, as recreation design had advanced considerably for
the reason that late 90s when the game was initially conceived as
a PlayStation launch.
Lucky Jet: Where luck meets skill for huge rewards.
Firefox, Web Explorer and Safari are among the browsers that incorporate this function. You’ll need a pc –
or compatible digital machine – and an Web connection.
Lucky Jet: Your gateway to thrilling high-stakes action.
Challenge yourself in Lucky Jet’s regular tournaments.
For context, your home’s circuit breakers would journey if
the current circulate exceeded just 15-30 amperes at 120
volts! It is your accountability to make sure that you’ve got
enough meals and bathroom materials at dwelling throughout
your journey. Very few pets, if any, are unbiased enough to spend an prolonged period of time at dwelling alone.
Are you business minded? It is also a good idea to depart a sitter with the
telephone numbers of emergency centers that may treat your
pet outdoors of normal enterprise hours. Unfortunately, you cannot simply determine to depart it behind and run out the door.
Planting a garden may not train your children to depend the seconds they run the tap once they brush their teeth, however it still
has value. They know how to take care from the tourists by sharing
their colorful culture than may be observed and felt everytime you visit institutions across the nation.
Inexperienced constructing is kind of in style everywhere in the world and Ohio isn’t any exception to this both.
1. Pre-Purchase Constructing Inspections:
Because of the economic boom, the true property is also
booming. The fundamental unit of power measurement is the watt, and with an emergency power source there are two wattage rankings that are vital: regular-state wattage and surge wattage.
Hiking tools can present much required energy, enthusiasm and vigor to accompany oneself on a trip in order that one can determine the adventure and zeal
of trip and be protected and cautious on the same side.
Since ziplining will be executed by anybody
and is compatible with all ages hence it is claimed to
be an element of a great journey holiday. They are designed to
be visually appealing and could be worn as part of a seductive ensemble.
The boots are product of split grain leather and nylon uppers.
The Valmasque forest is a protected area, a so referred to
as Park Departmental where there are marked paths and
tracks suitable for walkers and hikers, with some
tracks also marked for use by mountain bikers. Illness and sickness was sweeping by means of
the ranks, and because the ships have been in a foul state, Cecil lastly decided that there was no
different but to return to England although he had captured few or no goods and made little affect on Spain.
totolove1004
The most well-liked seaside over here is Seashore
Shacks which is close by. A five days vacation in Kenya will leave you craving for more, so make your keep not lower than 14 days since you might
be paying on your air ticket anyway, arrange to see no
less than three sport reserves, a bit of culture and get your share of solar turn on the silver lined seaside.
To be exact North Goa is purely a touristy place with crowded beaches, lengthy lined residence stay choices, pubs and discotheques within a stone throw radius and small boutique styled inns.
If in case you have all the time dreamt of tying the knot in a metropolis which is rich in culture and tradition then Agra is one such place.
This sport is for athletes or individuals who love to row on rivers, oceans or lakes the place
you must depend on the discipline of observe, as it’s certainly
one of the preferred recreations. In case you
love the freedom to be away from the gang, near the churning waves andamazing sunset.
It’s the coming together of two people who love each other deeply.
The phrase Agra brings to the thoughts the glimpses of the gorgeous Taj
Mahal which is the final word image of love.
Lucky Jet: Mobile-optimized for gaming on the go.
Is a hair dryer unhealthy for you scalp?
Oil. Rub slightly oil into your scalp. There’s nothing fairly like
an excellent romantic comedy to make your coronary heart go pitter-patter and provides your spirits a little bit lift.
If you are feeling just like the Goodyear blimp round “that time” of the month, be a part of the millions of
different ladies who really feel likewise.
Ankles can swell like sourdough bread, because of water retention.
Spin to win with Lucky Jet’s progressive jackpots!
Feel the excitement of Lucky Jet’s engaging soundtrack.
Many compare Net 3.0 to a giant database.
States. It does not matter where you are from and what currency you would be using to buy a house, you’ve got a property awaiting you.
Relationships are all there is.
Lucky Jet: High RTP means better chances to win.
The distributor adds a fee to the price, perhaps $2 per CD, and sells to the retailer, who then sells the CD to a customer for full retail price or at a sale rate.
When the forex traders are trading in the foreign exchanges then they perform a straight forward trading.
For example, the stimulant ephedrine, an ingredient in many decongestants, can cause heart problems.
A material weakness is a deficiency or a combination of deficiencies in internal control, such that there is a reasonable possibility that a material misstatement of the entity鈥檚 financial statements will not be prevented, or detected and corrected on a timely basis.
Goldberg, P.K.; Knetter, M.M.
However, as the division of labour becomes more complex, a class of merchants emerges which specialises in trading commodities, buying here and selling there, without producing products themselves, and parallel to this, property owners emerge who extend credit and charge rents.
This strategy is ideal for firms wanting greater control and privacy over their data, and access rules can even be tailored precisely to allow read/write access only in specific regions on the blockchain.
Each system must use the same protocol to communicate.
These trading signals are based on multiple factors including market conditions, latest news and rumors, and technical analysis.
This works out to a requirement of around ‘35,000 crore annually.
They are completely managed by a professional who will use his knowledge and expertise to bring the best value for your money.
However, derivatives are often used as a way to decrease risk in an investment portfolio.
After all, it falls right in line with our human habit of trading one vice for another.
What factors contribute to mental health conditions?
Inventory prices move in developments – an upward and a cut down development.
You may be hosting a small jewelry trunk show in your retail space.
But what if there was a way for tires to last longer by having extra layers of tread that are revealed as the rubber wears down?
Generally the 30 credit is taken on the cost of a system AFTER other rebates.
Personality disorders can manifest in various ways, making it important to understand the specific symptoms associated with different types of personality disorders.
Awnings, shades and roof overhangs can cut down on that incoming light, but there’s a much cooler solution coming that promises to cut down on HVAC costs and change the way we look at sunlight from indoors.
However, stick vegetables and lettuce have high water content, which means these veggies don’t freeze as well.
With the results of Business research in hand, the companies can alter their products as the per the customer’s requirements.
CBA generally attempts to put all relevant costs and benefits on a common temporal footing, using time value of money calculations.
Monitor order influences the general circulate of the CD, just like the emotional highs and lows of a superb mix tape.
International trading, emigration, return and overseas investment are all commonplace, nonetheless still the thought of taking foreign exchange rates into thought takes a back seat, cost accounting folks thousands of pounds utterly unnecessarily.
Th is content h as been created with the help of GSA Content Generat or Demoversion.
In 2016, the Worldwide Astronomical Union named asteroid 6618 Jimsimons, which Clyde Tombaugh found in 1936, after Simons in honor of his contributions to arithmetic and philanthropy.
With 90 percent of its turnover generated in Germany, namely at the two trading venues Xetra and B枚rse Frankfurt, the Frankfurt Stock Exchange is the largest of the seven regional securities exchanges in Germany.
Chapter 5 focuses on the changing “balance” in years between the accumulation stage (fewer years due to personal preferences and public policies) favoring early retirement, and the expenditure stage (more years due to increasing longevity).
An effective and the best trend following system is the one that dissects every single move of the stock market and stores is previous performance history to decide in a better manner which will be the profitable stock portfolio in the long run.
One instance of this is a comparison of property with and with out a liquid secondary market.
Son, Hugh (17 March 2021).
The aim of the legislation was to maintain pesticide standards whereas permitting new pesticides to enter the market rapidly.
Mkhize ran on an informal slate aligned to incumbent national President Zuma, who was re-elected ANC President at the convention.
You may find a part of the mandatory area in a hallway closet, an unused space of the bedroom, or perhaps a corner of the bath, provided they’re contiguous.
The Independence Occasion has obtained sufficient support to maintain main-celebration status.
The over-funds inherent in the extent premium system imply that a big portion of expensive outdated-age costs are prepaid during a person’s youthful years.
Adaptive cruise control is a new technology that allows a car to follow the car in front of it, continually re-adjusting its speed to maintain a safe distance.
Tests like this are more commonly referred to as CAPTCHA (Completely Automated Public Turing Test To Tell Computers and Humans Apart), a term coined by computer scientists from Carnegie Mellon University in 2000.
Early on August 26, Harvey made landfall in San José Island, Texas at peak intensity as a Category four hurricane with winds of 130 mph and a strain of 937 mb.
Simply get new signals each day and enter your trade order with your specific broker that night or morning.
In August 1994, Democratic Senate Majority Chief George J. Mitchell introduced a compromise proposal that might have delayed requirements of employers until 2002 and exempted small businesses.
In US, there is a small business lending fund and dedicated portal for Government grants available for local businesses.
In over twenty years of wealth management in India and U.S., we’ve met institutional investors, high net worth investors, wealthy families, entrepreneurs, wealth inheritors and wealth creators.
Take the time to verify over the vending machine by placing some change in it and making sure you get your product.
Once you have selected your preferred financial market, now you need to know the current value.
However, choosing the most appropriate strategy for your investment is not an easy task.
Gikas Hardouvelis assumes the place of finance minister.
Adorna Carroll, a purchaser’s agent next to Realty three Carroll & Agostini in Berlin, Conn., urges patrons to safe these forms from sellers, so to facilitate negotiations will proceed extra easily.
Self-portrait’s movies and photos are quite common nowadays particularly for teenagers as a result of its helps the customers to take their portraits simply.
Instills a socialistic style of government by which authorities creates and maintains control over companies.
There are also special rules and/or provisions for military, and airline flight crew personnel.
Equally, when you have stained plastic meals containers for storing leftovers, use the same method.
The group heart practically misplaced its roof, the bleachers around the pool collapsed, and fences and canopies surrounding the tennis courts have been destroyed.
Complex carbohydrates give you power and may boost your brain’s levels of serotonin, a neurotransmitter that has a calming impact.
Without a strictly defined scope of labor, an appraisal’s conclusions will not be viable.
The FlexPod platform is designed to integrate cloud providers and handle information in a Converged Infrastructure.
In Spain, at the tip of 1998, Helvetia Patria acquired the northern Spanish La Vasco Navarra LVN, a medium-sized all-sector firm.
Some may belong to other craft groups or have crafting friends who enjoy other aspects of the hobby.
JGR after the 2022 season, but the deal reportedly fell through.
Patricia””. Hufo Solano (October 19, 2015).
However in spite of those difficulties, the Empire remained a significant expansionist energy till the Battle of Vienna in 1683, which marked the end of Ottoman growth into Europe.
Encourage the youth to speculate their savings in the capital markets.
Then wash the silverware by hand with dish cleaning soap and warm water.
For example, soil with a major proportion of clay (at or above 25 p.c) is made up of rock particles so tiny and close together they allow little air circulation.
Walmart had sales of $312.43 billion in its most recent fiscal yr, which ended January 31, 2006.
I think that one in all the simplest spells you possibly can ever forged is simple spells to get a job.
The slimmers ties and less pronounced shirt collars added onto the formal look.
Whether or not you are keen on spring bulbs, summer time bulbs, or fall planted bulbs, each of these seasons could be extremely satisfying for these with green thumbs.
The insurance coverage company sees it nearly as good threat as a result of they’ll probably find yourself paying out very little for many people in the group, whereas collecting premiums from everyone.
It does cost a little bit of gold to make, but the idea that eating waffles leads to better teamwork is just amazing.
Thus, in each city or village it is the native club which, by the authorization of the legislator himself, becomes the champion, judge, interpreter and administrator of the rights of man, and which, in the identify of these superior rights, might protest or rebel, because it appears best, not only towards the authentic acts of legal powers, but additionally towards the authentic textual content of the Structure and the Legal guidelines.
And that’s the place the on-board entertainer, played by Carol Lynley however voiced by vocal double Renee Armand, sings “The Morning After.” It’s a cheesy ballad about a girl preventing to keep her relationship together by way of a tough time, and the entire subtext is that all the people who hear the track will quickly themselves be fighting to survive until the morning.
What kept us pain-free in a whole day of walking was the overall assist we got from the footwear.
Additionally, make certain the socks you pack are made with the appropriate materials.
In 1825 Patrick Brien and his family emigrated to Otonabee, Peterborough, Ontario, Canada as part of an organised scheme, spearheaded by a man called Peter Robinson, to resettle impoverished rural Catholic families into elements of Canada that wanted more abundant agricultural labour.
A couple of years ago, the Australian Ugg Boot took the world by storm – and Uggs are still increasing in reputation!
Hi thereYour post has deeply impacted me, sparking a keen interest to delve deeper into the topic. I greatly admire your insights and knowledge, and I truly value your unique perspective. Thank you for graciously sharing your thoughts and for taking the time to do so!
Leonardville Methodist Episcopal Church (Leonardville, Kan.).
Woodbury, who has been with Exxon Company USA since 1983, has held numerous managerial positions comprising engineering, manufacturing, operations and development.
McLaurin had two sons, both of whom have been energetic in South Carolina politics.
Their boots are made from excessive-quality supplies, together with premium leather-based and durable rubber, making them perfect for any adventure.
Obviously the Word and Spirit have been capable of ‘limp along’ fairly effectively in the first century.
Stable Manager Kendall Doran is super at overseeing every part that goes on around the barn, and having the horses turned out looking great.
It was Fama, one in all his students, who utilized it to the inventory market and identified an interesting corollary: if inventory prices already mirror the whole lot that is understood and knowable, then traders can’t hope to outperform the market using trading methods based on publicly accessible information.
2,988 officials busy within the departments, 6,950 within the districts, 1,175,000 within the communes – in all, practically one million 2 hundred thousand directors, whose places, as we have now seen above, are no sinecures.
People should be ready to move round safely.
The Nike React Miler Shield is just like the Nike Air Zoom Pegasus Shield when it comes to being weather-resistant however it’s built on a thicker sole of React foam.
Regardless of innumerable hairstyles making a constant appearance on screen, the wolf haircut has taken the highest spot within the style realm.
Soiled gray snow drifts, the place a chinook had minimize them, and icy aspect hills made the place still drearier.
If you’re concerned about what’s going to happen when you get sick or injured here, don’t fear.
Sneakers should actually be 2cm bigger feet.
Westgate Entertainment District in Glendale, AZ is served by two stadiums: Desert Diamond Arena and State Farm Stadium, home of the NFL’s Arizona Cardinals.
They were sort of elastic.
Greenback off micro brews, mule drinks, slushies and jolly rancher drinks!
The sky things is the main source of hoodoo spells so if in case you have information of these items then you can easily understand the hoodoo spells system.
Its members transferred to the Leonardville Methodist Church.
But there was a period the place they must have loomed very large certainly in the social life of a spot like Co.
To help, I take advantage of inserts with satisfactory arch assist for my sneakers.
Therefore, you’ll be able to choose this one pair of shoes for travel and simply move around anyplace.
Burn them each Thursday after that for quarter-hour till they burn out, or until you get the job.
According to the CDC there are over 1.Four million patients using residence well being care with the common affected person needing at the very least 60 days of treatment.
However, we have been impressed by the quality construction with thick soles and sturdy stitching.
Ukrainian people cannot go away flowers.
You are free to republish or share any of our articles (either partly or in full), that are licensed underneath a Inventive Commons Attribution 4.Zero International License.
Scientific studies have shown that less light is required with the usage of excessive-CRI lamps.
The sale officially kicks off on November 24, 2023, however some Black Friday discounts of 50 and even 60 have already began.
In this article, you may read in regards to the function that sunlight performs in the expansion of your backyard plants, and study to pick out plants that flourish in sunlight or shade, as well as adjust to the varying day lengths throughout the year.
Stampdealers Stamp Store, Florida U.S.A.
Up until the mid-19th century, that source was wooden.