De zin en onzin van voedingssupplementen!
Hieronder een artikel dat ik tegen kwam op internet en geschreven is door Rineke Dijkinga.
Voedingssupplementen, wenselijk of weggegooid geld?
“Wat? Gebruik jij supplementen? En die adviseer je ook aan je cliënten? Maar jij gaat toch uit van de kracht van voeding?” Dit soort reacties hoor ik vaak wanneer ik iets uitleg over supplementen. Als er iemand is die dagelijks ziet wat de kracht van eerlijk, onbewerkt, gevarieerd voedsel is, dan ben ik het wel. Niet alleen bij mezelf, maar ook bij de cliënten in mijn praktijk. Als je tekorten wilt voorkomen en daarmee je gezondheid wilt optimaliseren, zijn écht voedsel, een gezonde leefomgeving, beweging en ontspanning dé pijlers. Toch zie ik ook dagelijks dat supplementen een snelle en positieve wending kunnen geven aan iemands gezondheid. Althans, goede en hoogwaardige supplementen.
Daar waar voeding zaken kan oplossen, zal ik niet snel naar een supplement grijpen. Toch kan onze behoefte aan voedingsstoffen lang niet altijd afgedekt worden met voeding alleen, hoe gezond je ook eet. Dagelijks hoor ik van mensen dat ze door hun omgeving of reguliere hulpverlener bijna voor gek worden verklaard als ze supplementen gaan slikken. Laatst nog schreef iemand op mijn Facebookpagina “Als je gezond eet, hoef je die rommel niet te slikken”. Vanuit mijn 15 jaar ervaring met het voorschrijven van supplementen heb ik dit artikel geschreven. Ik hoop dat het je helpt om je eigen mening te vormen over dit complexe onderwerp. Zijn supplementen weggegooid geld of kan het wel degelijk de moeite waard zijn om ze te gebruiken?
Dit artikel gaat in op algemene aspecten van supplementen. Regelmatig zullen er gerichte artikelen verschijnen die telkens een andere voedingsstof belichten (wat betreft voeding en suppletie).
Onze voeding bevat vaak niet alle voedingsstoffen
Voldoende groente, fruit en jodiumbronnen
Slechts een klein percentage van alle Nederlanders krijgt voldoende groente, fruit en jodiumbronnen binnen. Volgens de Voedselconsumptie peiling 2012-2016 at de gemiddelde Nederlander in 2016 zo’n 130 gram groente en 130 gram fruit, terwijl de minimale norm op 250 gram groente en 200 gram fruit ligt.(2) Slechts 15% van de volwassenen in Nederland haalt deze normen. Volwassenen tussen de 19 en 50 jaar scoren het slechtst. Naar schatting hebben zo’n 6 miljoen Nederlanders een jodiumtekort, zie weetje jodium.
Uitputting van de bodem
Door uitputting van de bodem bevatten groente en fruit nog maar een fractie van de vitamines, mineralen en sporenelementen ten opzichte van zo’n 30 jaar geleden. Er zijn nog altijd mensen die denken dat ze met één sinaasappel per dag hun vitamine C-behoefte hebben afgedekt. Helaas is de werkelijkheid weerbarstiger. Zie schema hieronder en rekenen we ons vaak rijk aan stoffen die er in werkelijkheid veel minder in zitten:
Tabel afname mineralen en essentiele voedingsstoffen in periode 1940-1991-2002
(bron: 2003, D. Thomas; http://www.mineralresourcesint.co.uk/pdf/Mineral_Depletion_of_Foods_1940_2002.pdf)
| Mineraal/sporenelement | Groente algemeen | Fruit algemeen | Vlees algemeen | Kaas algemeen | Zuivel algemeen | Gemiddelde % afname |
| Natrium | -49% | -29% | -24% | -9% | -47% | -34% |
| Kalium | -16% | -19% | -9% | -19% | -7% | -15% |
| Fosfor | +9% | +2% | -21% | -8% | +34% | +1% |
| Magnesium | -24% | -16% | -15% | -26% | -1% | -19% |
| Calcium | -46% | -16% | -29% | -15% | 4% | -29% |
| Ijzer | -27% | -24% | -50% | -53% | -83% | -37% |
| Koper | -76% | -20% | -55% | -91% | -97% | -62% |
Bij groente en fruit is uitgegaan van de periode van 1940-1991, bij vlees, kaas en zuivel van de periode 1940-2002. Het is een gemiddelde van 72onderzochte voedingsmiddelen
Belangrijkste oorzaken die in het rapport genoemd worden voor deze afname: raffinage en bewerking van voedsel, productiemethoden (veredeling, verandering van rassen, gewasbescherming, kunstmest, bodembeheer etc)
Dat fosfor in de plus staat lijkt wellicht gunstig, maar dat is het niet. Calcium, fosfor en magnesium behoren altijd met elkaar in balans te zijn. Een overmaat aan fosfor ten opzichte van calcium en magnesium (die wel sterk verminderd) zijn kan veel negatieve effecten op onze gezondheid (zeker van botten, gebit etc)) hebben
Een aantal voedingsmiddelen uitgesplitst, periode 1985/2002
(Bron: 1985 Geigy Zwitserland, levensmiddelenlaboratorium Karlsruhe/sanatorium oberthal)
| Voedingsmiddel | Voedingsstof | Afname percentage |
| Broccoli | calcium | -73% |
| Foliumzuur | -62% | |
| Magnesium | -55% | |
| Appel | Vitamine C | -60% |
| Aardbei | calcium | -43% |
| Vitamine C | -87% | |
| Spinazie | Calcium | -76% |
| Vitamine C | -65% |
Een aantal brein gerelateerde klachten die volgens het Thomas rapport een link hebben met tekorten aan mineralen en sporenelementen:
| Chroom | Koper | Ijzer | kalium | Magnesium | Fosfor | Selenium | Zink | |
| ADHD | x | x | x | X | ||||
| Angstige onrust | x | x | x | X | ||||
| Agressie | x | x | X | |||||
| Bipolaire stoornissen | x | x | X | |||||
| Depressie | x | x | x | x | x | x | X | |
| PMS | x | x | x | x | x | X | ||
| Schizofrenie | x | x | x | x |
Veel voedingsmiddelen zijn geraffineerd
Veel voedingsmiddelen (witmeel, jozozout, witte pasta, witte rijst, witte suiker, oliën) zijn geraffineerd: de delen die kostbare voedingsstoffen bevatten, zijn eruit gehaald. Ook andere bewerkingen aan voedsel, opslagmethoden, sealen etc. gaan ten koste van veel voedingsstoffen. Zie hier de tabel uit mijn boek ‘Alles draait om je hormonen’.
Het verteren van voedsel kost energie, die geleverd moet worden door o.a. mineralen en sporenelementen. Omdat deze voedingsstoffen niet in leeg voedsel zitten, onttrekt geraffineerd voedsel dus uiteindelijk energie. Optimale energieaanmaak (of je nu gezond of ziek bent) is dus feitelijk onmogelijk als je voornamelijk geraffineerd voedsel blijft eten.
Ook geraffineerd zout en oliën horen eigenlijk in bovenstaand lijstje thuis. Jozozout is, ten opzichte van bijvoorbeeld Keltisch en Himalaya zeezout, ontdaan van zo’n 84 waardevolle mineralen en sporenelementen. Ook oliën als zonnebloemolie of veel industriële olijfolie zijn door ontgeuren, bleken, raffineren en zuiveren veel van hun waardevolle voedingsstoffen kwijtgeraakt.
Industrieel bewerkte voedingsmiddelen
Veel voedingsmiddelen zijn industrieel bewerkt. Gemiddeld eten we nog slechts zo’n 3% van onze voeding in onbewerkte vorm. Dit gaat ten koste van veel waardevolle voedingsstoffen. Zeker van vitamines die erg vatbaar zijn voor verhitting, licht en zuurstof, zoals de B-vitamines.
Andere mogelijke oorzaken van tekorten
En dan zijn er nog heel wat andere redenen waarom onze behoefte aan voedingsstoffen niet kan worden afgedekt met gezonde voeding alleen.
Medicijngebruik
Medicijngebruik maakt de behoefte aan bepaalde voedingsstoffen groter, zie het weetje medicijnen en hun interacties met voedingsmiddelen.
Maar let op: gebruik niet zomaar allerlei voedingssupplementen naast je medicijnen, zeker niet op het zelfde inname moment. Sommige supplementen kunnen de werkzaamheid van je medicijnen verminderen. Zie ook de genoemde link.
Het lage aantal zonuren in Nederland
Het lage aantal zonuren in Nederland, plus het feit dat we ons vrijwel altijd direct insmeren met een zonnebrandcrème, maakt dat heel veel mensen een tekort aan vitamine D hebben. Dit is met de beste wil van de wereld niet op te lossen met voeding, omdat er simpelweg geen voedsel is waar zo veel vitamine D in zit. Vitamine D is een van de meest kritische vitamines als het gaat om tekorten bij mensen in Westerse landen.(1)
Vitamine D wordt altijd in verband gebracht met gezonde botten. Het heeft echter zoveel meer belangrijke taken in onze totale hormonale gezondheid dat een regelmatige check-up niet verkeerd zou zijn. Het vitamine D-gehalte moet minimaal 80-100 mmol zijn, zeker bij mensen met diabetes, depressies, chronische ontstekingen of andere chronische aandoeningen. Lees anders eens het boekje ‘Nieuw licht op vitamine D’ van Gert Schuitemaker.
Milieu-invloeden
Milieu-invloeden zoals zware metalen en xeno-oestrogenen zorgen ervoor dat onze behoefte aan voedingsstoffen groter wordt. Alle chemische, synthetische en schadelijke stoffen die we via ons water, ademhaling of voeding binnen krijgen, moeten door ons lichaam worden ontgift. Hier is een scala aan voedingsstoffen voor nodig. Voedingsstoffen die lang niet altijd voldoende aanwezig zijn, maar die, als ze wel aanwezig zijn, feitelijk bedoeld waren voor andere belangrijke processen in ons lichaam. Uitgebreide informatie hierover is te vinden in bijlage D (Gezonde darmen en een gezonde lever) van mijn laatste boek ‘Alles draait om je hormonen’.
Vitale voedingsstoffen worden verbruikt
Veel vitale voedingsstoffen worden verbruikt om vitale processen in ons lichaam weer in goede banen te leiden. Zo zijn er bijvoorbeeld heel veel mineralen en sporenelementen nodig als je veel verzurend voedsel eet. Je lichaam zet alles op alles om je bloed weer basisch te krijgen en gebruikt hiervoor basische mineralen. Dit is wellicht een van de meest plausibele verklaringen waarom botontkalking op steeds jongere leeftijd voorkomt; de mineralen die bedoeld waren voor sterke botten worden ingezet om de verzuring te lijf te gaan. Grosso modo zou je voeding voor 80% basisch en voor 20% verzurend moeten zijn om de balans niet te verstoren.
Regulatie van onze bloedsuikerspiegel
Hetzelfde gaat eigenlijk ook op voor de regulatie van onze bloedsuikerspiegel. Er is heel veel voedsel dat onze bloedsuikerspiegel te snel en te lang laat stijgen. Denk aan suikers, sapjes, frisdranken, alcohol, tarweproducten, mais, aardappelen etc. Het is dus niet zo vreemd dat er constant maatregelen genomen moeten worden om onze bloedsuikers weer in goede banen te leiden.
Chronische klachten/ontstekingen
Chronische klachten/ontstekingen zorgen voor een grotere behoefte aan voedingsstoffen. Eigenlijk kun je chronische klachten wel een beetje vergelijken met topsport: ons lichaam heeft dan veel meer voedingsstoffen nodig om herstelwerkzaamheden uit te voeren dan wanneer we gezond zijn. Zeker als de eetlust ook nog beperkt wordt door ziekte, is aanvulling met supplementen nog belangrijker.
Mensen met weinig vitaliteit, chronische ofwel ernstige aandoeningen, zoals kanker, doen er goed aan niet op eigen houtje van alles te gaan slikken. Raadpleeg liever een deskundige. Ook een online programma zoals het Eerste Hulp Bij Kanker van de arts Henk Fransen kan je behulpzaam zijn bij verantwoord gebruik van supplementen.
“Je bent niet wat je eet, je bent wat je verteert”
“Je bent niet wat je eet, je bent wat je verteert” is in mijn praktijk de grootste reden voor het ontstaan van tekorten aan voedingsstoffen. Miljoenen mensen in Nederland slikken cholesterol-, maagzuurremmers of andere medicijnen. Bovendien zijn spijsverteringsklachten (als chronische obstipatie of diarree, alvleesklierzwakte-, lever & gal problemen of een lekke darm) voor velen een dagelijks ongemak. Dan is het niet zo raar dat er heel wat oorzaken zijn die zorgen dat we de voedingsstoffen uit voedsel niet goed worden afgebroken, laat staan worden opgenomen in onze bloedbaan. Alleen goed verteerd voedsel (waar zowel maag, darmen, alvleesklier, lever en gal een vitale rol in spelen) kan in een goed werkende darmen worden opgenomen. Eet in elk geval zo dat je je spijsvertering optimaal in de watten legt. Lees ook eens dit geweldig informatieve boek, De Poepdokter, gezond van mond tot kont.
De voordelen van supplementen
Na 15 jaar ben ik nog steeds verbaasd wat de juiste ‘brandstoffen’ uit zowel voeding en supplementen kunnen doen met klachten.
De nadelen van supplementen
Zijn er dan geen nadelen aan het gebruik van supplementen? Zeker wel. Ik noem de belangrijkste:
1. Kaf onder het koren als het om supplementen gaat
Er is behoorlijk wat kaf onder het koren als het om supplementen gaat. Meestal is goedkoop ook duurkoop. Goedkope supplementen bevatten vaak anorganische mineralen die slecht opneembaar zijn (bijvoorbeeld carbonaten, fosfaten en oxides) en soms synthetische vormen van vitamine D en E. Ook kloppen belangrijke verhoudingen tussen stoffen lang niet altijd bij goedkope merken. Laat je goed adviseren als je zelf de etiketten niet goed kunt interpreteren en kies altijd voor een gedegen merk. Kies ook voor een supplement dat vitamine B6 in de P-5-P vorm bevat. de Pyridoxine-vorm (die in veel (goedkopere) supplementen wordt gebruikt) lijkt de neurologische bijwerkingen te verklaren die het gevolg kunnen zijn van hoge vitamine B6 suppletie. (3) Via deze link kun je in elk geval de website van een vakkundig bedrijf bezoeken.
2. Eigen dokter worden
Sommige mensen worden ‘hun eigen dokter’, knappen wat op van supplementen en gaan weer verder met hun leven. Het kan zijn dat ze daardoor klachten maskeren en niet tijdig professionele hulp inschakelen. Schakel dus altijd tijdig professionele hulp in als gezonde voeding, gezond bewegen, voldoende ontspanning en supplementen geen duidelijke verbetering brengen in je situatie.
3. Contra-indicaties en interacties
Soms zijn er contra-indicaties die niet bekend zijn bij degene die de supplementen slikt. Elke dag Echinacea innemen als je een auto-immuunaandoening hebt is niet aan te raden. Ook zie ik dagelijks, zeker bij mensen die al veel medicijnen gebruiken, dat voedingssupplementen (zeker kruidenpreparaten) en medicijnen tegelijk worden ingenomen of met te weinig tijd tussen medicijn en supplement. Dit kan tot, op zijn zachtst gezegd, voor vervelende consequenties zorgen. Zie voor veel meer voorbeelden het artikel Medicijnen en interacties. Wees daarom goed geinformeerd als je kruidenpreparaten/supplementen wilt gebruiken, En zeker als je ook medicijnen gebruikt of een ernstige ziekte hebt. Zie ook dan de bovengenoemde link.
4. Balans nog schever
Soms trek je de balans nog schever. Zo zie ik bijvoorbeeld regelmatig dat mensen hoge doseringen calcium gaan slikken. Als je op zo’n moment een magnesiumtekort hebt, trek je de balans nog schever: calcium en magnesium moeten altijd met elkaar in evenwicht zijn. Dit geldt bijvoorbeeld ook voor het slikken van extra vitamine B12 als je een tekort aan foliumzuur hebt. Ook hier wordt de balans dan nog schever getrokken. Dit risico loop je overigens niet met een multivitamine. Het gaat puur om hoge doseringen van 1 stof als je niet weet of je daaraan een tekort hebt. Zo spreek ik ook regelmatig mensen die een hoog gedoseerd ijzersupplement slikken, terwijl ze geen tekort aan ijzer hebben. Of te lang een hooggedoseerd antioxidanten complex: vrije radicalen zijn bij een overmaat schadelijk, niet bij normale gehaltes. Teveel antioxidanten slikken kan zo averechts werken. Zie ook het weetje Vrije Radicalen en antioxidanten.
5. Ongezonder gaan eten
Ik hoor regelmatig mensen zeggen dat ze wat ongezonder gaan eten, omdat ze menen dat ze hun behoefte aan voedingsstoffen wel aanvullen met een multivitamine. Ik denk dat dat een grote misvatting is: een supplement kan nooit of te nimmer echte voeding vervangen. Voeding bestaat uit heel veel meer dan uit de stoffen die supplementen bevatten, hoe goed het ook kan zijn om toch voedingsstoffen aan te vullen met een supplement. Zonder gezond voedsel als basis hebben supplementen mijns inziens weinig tot geen toegevoegde waarde en zal ik ze ook zelden of nooit adviseren.
6. Overdaad schaadt
Sommige mensen zetten potten vol supplementen op mijn bureau. Als ik ze vraag waarom ze deze slikken, blijkt dat:
- ze ergens een keer iets gelezen hebben;
- ze hebben gehoord dat het bij een familielid goed werkte;
- ze hopen dat nog een extra supplement hun klachten wel zal verhelpen;
- ze denken “baat het niet, dan schaadt het niet”.
Helaas geldt hier hetzelfde als bij eenzijdig voedsel; Overdaad schaadt. Ga liever met een deskundige op zoek naar een paar gerichte supplementen dan lukraak van alles te gaan gebruiken.
Mocht je na het lezen van dit artikel vragen hebben of supplementen willen? Neem dan contact met mij op zodat je de juiste supplementen neemt!
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{Tôi đã rất hài lòng để tìm thấy trang web tuyệt vời này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn yêu thích từng một phần nó và tôi cũng đã đã lưu vào mục ưa thích để xem thông tin mới trên blog của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để khám phá một người mà thực sự hiểu họ là gì đang nói về trên internet. Bạn chắc chắn hiểu cách đưa một rắc rối ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa cần xem điều này và hiểu khía cạnh này câu chuyện của bạn. Tôi không thể tin bạn không nổi tiếng hơn vì bạn chắc chắn có món quà.|Rất hay bài đăng. Tôi chắc chắn yêu thích trang web này. Tiếp tục làm tốt!|Thật gần như không thể tìm thấy những người có học thức cho điều này, tuy nhiên, bạn nghe có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn cần là một phần của một cuộc thi dành cho một blog trên internet có chất lượng cao nhất. Tôi sẽ khuyến nghị blog này!|Một cuộc thảo luận thú vị chắc chắn đáng giá bình luận. Tôi tin rằng bạn nên xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng nói chung mọi người không nói về vấn đề những điều này. Đến phần tiếp theo! Chúc mọi điều tốt đẹp nhất.|Chào bạn! Tôi chỉ muốn đề nghị rất cho thông tin tuyệt vời bạn có ở đây trên bài đăng này. Tôi sẽ là quay lại blog của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ mỗi lần được thêm vào tôi nhận được 4 email có cùng nội dung. Có một phương tiện bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm kích.|Lần sau Tôi đọc một blog, Hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Ý tôi là, Vâng, đó là sự lựa chọn của tôi để đọc, dù sao thì tôi thực sự tin có lẽ có điều gì đó thú vị để nói về. Tất cả những gì tôi nghe được là một loạt rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi nghiêm túc tin trang web tuyệt vời này cần nhiều hơn nữa sự chú ý.
{Tôi đã khá hài lòng khám phá trang web này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn yêu thích từng một chút nó và tôi đã đánh dấu trang để xem điều mới trong blog của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để tìm thấy một cá nhân mà thực sự hiểu họ là gì thảo luận trên mạng. Bạn thực sự nhận ra cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn cần phải kiểm tra điều này và hiểu khía cạnh này của. Tôi đã ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn sở hữu món quà.|Rất hay bài viết. Tôi chắc chắn đánh giá cao trang web này. Cảm ơn!|Thật khó tìm những người hiểu biết cho điều này, tuy nhiên, bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một trang web trên internet hữu ích nhất. Tôi sẽ Rất khuyến nghị blog này!|Một hấp dẫn đáng giá bình luận. Không còn nghi ngờ gì nữa rằng bạn cần viết thêm về chủ đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng điển hình mọi người không nói về chủ đề những điều này. Đến phần tiếp theo! Chúc mừng!|Xin chào! Tôi chỉ muốn cho bạn một rất cho thông tin xuất sắc bạn có ở đây trên bài đăng này. Tôi sẽ là trở lại trang web của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ mỗi lần được thêm vào tôi nhận được bốn email cùng chính xác một bình luận. Phải có một phương tiện bạn có thể xóa tôi khỏi dịch vụ đó không? Kudos.|Lần sau Tôi đọc một blog, Tôi hy vọng rằng nó sẽ không thất bại nhiều như bài này. Rốt cuộc, Vâng, đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự nghĩ có lẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt khóc lóc về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi hoàn toàn nghĩ trang web này cần nhiều hơn nữa sự chú ý.
{Tôi đã hạnh phúc hơn cả vui khám phá trang này. Tôi cần cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn yêu thích từng một phần nó và tôi đã lưu làm mục ưa thích để xem những thứ mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để khám phá một người thực sự hiểu họ là gì đang nói về trên internet. Bạn chắc chắn nhận ra cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa cần kiểm tra điều này và hiểu khía cạnh này câu chuyện của bạn. Tôi đã ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn nhất có món quà.|Rất tốt bài viết trên blog. Tôi chắc chắn yêu thích trang web này. Tiếp tục làm tốt!|Thật gần như không thể tìm thấy những người có hiểu biết sâu rộng cho điều này, nhưng bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một trang web trên mạng có chất lượng cao nhất. Tôi chắc chắn sẽ Rất khuyến nghị trang web này!|Một động lực chắc chắn đáng giá bình luận. Tôi tin rằng bạn nên viết thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng thường xuyên mọi người không thảo luận những chủ đề như vậy. Đến phần tiếp theo! Chúc mọi điều tốt đẹp nhất!|Xin chào! Tôi chỉ muốn cho bạn một rất cho thông tin tuyệt vời bạn có ở đây trên bài đăng này. Tôi sẽ là quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ mỗi lần được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có lẽ có một cách bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn rất nhiều.|Lần sau Tôi đọc một blog, Tôi hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Rốt cuộc, Tôi biết điều đó là sự lựa chọn của tôi để đọc, dù sao thì tôi thực sự nghĩ bạn sẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt phàn nàn về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi nghiêm túc tin trang web này cần nhiều hơn nữa sự chú ý.
{Tôi rất vui để tìm thấy trang này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn đánh giá cao từng của nó và tôi cũng đã đánh dấu để xem thông tin mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để tìm thấy một người mà thực sự hiểu họ là gì đang nói về trên mạng. Bạn chắc chắn biết cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa thực sự cần xem điều này và hiểu khía cạnh này câu chuyện của bạn. Tôi đã ngạc nhiên rằng bạn không nổi tiếng hơn vì bạn chắc chắn có món quà.|Xuất sắc bài viết trên blog. Tôi chắc chắn đánh giá cao trang web này. Tiếp tục với nó!|Thật khó tìm những người có kinh nghiệm trong chủ đề cụ thể này, nhưng bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một trang web trên web hữu ích nhất. Tôi sẽ Rất khuyến nghị trang web này!|Một hấp dẫn chắc chắn đáng giá bình luận. Tôi tin rằng bạn nên viết thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng điển hình mọi người không thảo luận vấn đề như vậy. Đến phần tiếp theo! Chúc mọi điều tốt đẹp nhất!|Chào buổi sáng! Tôi chỉ muốn đề nghị rất cho thông tin xuất sắc bạn có ở đây trên bài đăng này. Tôi sẽ là quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ bất cứ khi nào có bình luận được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có lẽ có một phương tiện bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn rất nhiều.|Lần sau Tôi đọc một blog, Tôi hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Ý tôi là, Tôi biết điều đó là sự lựa chọn của tôi để đọc hết, tuy nhiên tôi thực sự nghĩ bạn sẽ có điều gì đó hữu ích để nói về. Tất cả những gì tôi nghe được là một loạt khóc lóc về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự tin rằng trang web này cần nhiều hơn nữa sự chú ý.
{Tôi hạnh phúc hơn cả vui khám phá trang này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thực sự thích từng của nó và tôi đã đã đánh dấu trang để xem điều mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để khám phá một người mà thực sự biết họ là gì đang nói về trên mạng. Bạn chắc chắn hiểu cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa nên đọc điều này và hiểu khía cạnh này của. Tôi không thể tin bạn không nổi tiếng hơn cho rằng bạn chắc chắn sở hữu món quà.|Tốt bài viết. Tôi hoàn toàn đánh giá cao trang web này. Tiếp tục với nó!|Thật khó tìm những người có học thức về điều này, nhưng bạn nghe có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên là một phần của một cuộc thi dành cho một trang web trên internet tuyệt vời nhất. Tôi sẽ Rất khuyến nghị trang web này!|Một hấp dẫn chắc chắn đáng giá bình luận. Tôi nghĩ rằng bạn nên xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng điển hình mọi người không thảo luận vấn đề như vậy. Đến phần tiếp theo! Chúc mừng!|Xin chào! Tôi chỉ muốn cho bạn một rất cho thông tin tuyệt vời bạn có ở đây trên bài đăng này. Tôi sẽ là quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ bất cứ khi nào có bình luận được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có lẽ có một cách bạn có thể xóa tôi khỏi dịch vụ đó không? Chúc mừng.|Lần sau nữa Tôi đọc một blog, Hy vọng rằng nó không thất bại nhiều như bài này. Ý tôi là, Tôi biết điều đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự tin có lẽ có điều gì đó thú vị để nói về. Tất cả những gì tôi nghe được là một loạt khóc lóc về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự nghĩ trang web này cần nhiều hơn nữa sự chú ý.
{Tôi đã khá hài lòng để tìm thấy trang này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thưởng thức từng một chút nó và tôi đã lưu làm mục ưa thích để xem thông tin mới trên blog của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để khám phá một người mà thực sự biết họ là gì thảo luận trên web. Bạn chắc chắn nhận ra cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa nên kiểm tra điều này và hiểu khía cạnh này của. Tôi đã ngạc nhiên rằng bạn không nổi tiếng hơn vì bạn chắc chắn nhất sở hữu món quà.|Xuất sắc bài viết trên blog. Tôi hoàn toàn yêu thích trang web này. Cảm ơn!|Thật khó tìm những người có hiểu biết sâu rộng trong chủ đề cụ thể này, tuy nhiên, bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn cần là một phần của một cuộc thi dành cho một trang web trên mạng hữu ích nhất. Tôi sẽ Rất khuyến nghị trang web này!|Một cuộc thảo luận thú vị đáng giá bình luận. Tôi nghĩ rằng bạn nên xuất bản thêm về vấn đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng nói chung mọi người không nói về chủ đề như vậy. Đến phần tiếp theo! Cảm ơn rất nhiều.|Chào buổi sáng! Tôi chỉ muốn đề nghị rất to cho thông tin xuất sắc bạn có ngay tại đây trên bài đăng này. Tôi sẽ là trở lại trang web của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ bất cứ khi nào có bình luận được thêm vào tôi nhận được bốn email có cùng nội dung. Phải có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn bạn.|Lần sau Tôi đọc một blog, Tôi hy vọng rằng nó không thất bại nhiều như bài này. Ý tôi là, Tôi biết điều đó là sự lựa chọn của tôi để đọc hết, dù sao thì tôi thực sự tin bạn sẽ có điều gì đó hữu ích để nói về. Tất cả những gì tôi nghe được là một loạt rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thành thật tin rằng trang web này cần nhiều hơn nữa sự chú ý.
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