12 dokazanih koristi avokada – pod angl. besedilom je slovenski prevod z računalniškim prevajalnikom BING

The avocado is a rather unique type of fruit.

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

Numerous studies show that it has powerful beneficial effects on health.

Here are 12 health benefits of avocado, that are supported by scientific research.


1. Avocado is Incredibly Nutritious

What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana (1).

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties (2).

There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular type is called Hass avocado.

This is what a typical avocado looks like:

It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

Bottom Line: Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people aren’t getting enough of (4).

This nutrient helps maintain electrical gradients in the body’s cells and serves various important functions.

Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food (5).

Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure (6).

Bottom Line: Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Again, avocado is a high fat food.

In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.

But they don’t just contain any fat… the majority of the fat in avocado is oleic acid.

This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.

Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer (78910).

The fats in avocado are also pretty resistant to heat-induced oxidation, makingavocado oil a healthy and safe choice for cooking.

Bottom Line: Avocados and avocado oil are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.

Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases (111213).

A distinction is often made between soluble and insoluble fiber.

Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies (14).

A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.

About 25% of the fiber in avocado is soluble, while 75% is insoluble (15).

Bottom Line: Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world (16).

It is known that several blood markers are linked to an increased risk.

This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.

The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.

These are studies where people are split into groups… one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.

These studies have shown that avocados can (17181920212223):

  • Reduce total cholesterol levels significantly.
  • Reduce blood triglycerides by up to 20%.
  • Lower LDL cholesterol by up to 22%.
  • Increase HDL (the “good”) cholesterol by up to 11%.

One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile (24).

Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.

Bottom Line: Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.

6. People Who Eat Avocados Tend to be Healthier

One study looked at the dietary habits and health of people who eat avocados.

They analyzed data from 17,567 participants in the NHANES survey in the U.S.

Avocado consumers were found to be much healthier than people who didn’t eat avocados.

They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes (25).

People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the “good”) cholesterol.

However… correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.

Therefore I don’t think this particular study carries much weight.

Bottom Line: One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, the total amount of them is not the only thing that matters.

We also need to be able to absorb them… move them from the digestive tract and into the body, where they can be used.

Some nutrients are “fat soluble,” meaning that they need to be combined with fat in order to be utilized.

This includes vitamins A, D, E and K… along with antioxidants like carotenoids.

One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold (26).

So… not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.

This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

Bottom Line: Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.

This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health (2728).

Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly (2930).

Therefore, eating avocados should have benefits for eye health over the long term.

Bottom Line: Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in preventing cancer.

One study showed that it may help reduce side effects of chemotherapy in human lymphocytes (31).

Avocado extract has also been shown to inhibit the growth of prostate cancer cells (32).

However, keep in mind that these studies were done in isolated cells and don’t really prove anything about what happens in a living, breathing human.

Bottom Line: Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives.

Multiple studies have shown that extracts from avocado and soybean oil, calledAvocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis (3334).

Whether avocados themselves can have this effect, and not just the extract, remains to be seen.

Bottom Line: Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.

In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.

Then they were asked a series of questions related to hunger and satiety.

The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours (35).

If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.

Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.

12. Avocado is Delicious and Easy to Incorporate in The Diet

Not only are avocados healthy, they’re also incredibly delicious and go with all sorts of foods.

You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain.

They have a creamy, rich, fatty texture and blend well with various other ingredients.

A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.

An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn’t happen as quickly.

If you’re serious about adding avocado to your diet, then I highly recommend that you watch this video about how to pick, prepare and eat avocados.

At the end of the day, avocados are an awesome food. They’re loaded with nutrients, many of which are lacking in the modern diet.

They are weight loss friendly, heart healthy and… last but not least, taste incredible.

What more could you ask for in a food?


Avokada je precej edinstven vrsta sadja.
Večina sadja je sestavljena predvsem ogljikovih hidratov, medtem ko avokado je veliko zdravih maščob.
Številne študije kažejo, da ima močan koristne učinke na zdravje.
Tukaj so 12 koristi za zdravje od avokada, ki so podprte z znanstvenimi raziskavami.
1. avokado je izjemno hranljivo
Kaj smo se nanašajo na kot “avokado” je plod drevesa avokada, imenovano Persea americana (1).
To sadje je zelo dragocena zaradi svoje visoke vrednosti hranil in doda vse vrste jedi zaradi svoj dober okus in bogato teksturo. To je glavna sestavina v guacamole.
Te dni, avokada je postala neverjetno priljubljena hrana med zdravstveno zavednega posameznikov. To se pogosto imenuje superfood…, kar ni presenetljivo glede na njegovo zdravje lastnosti (2).
Obstaja veliko različnih vrst avokado in obliko (iz hruškaste oblike zaokrožiti) in barv (od zelene do črne) lahko razlikuje med njimi. Lahko tudi tehtajo kjerkoli od 8 unč (220 gramov)-3 funtov (1,4 kg).
Najbolj priljubljena vrsta se imenuje avokado Hass.
To je, kaj tipično avokado izgleda:
To se pogosto imenuje “aligator hruška”, ki je zelo opisen, ker kaže, da je v obliki a hruška in so zelene, Neravan koža… kot aligator.
Rumeno-zeleno meso znotraj plod je jedel, vendar kožo in semena so zavrženi.
Avokado so zelo hranljivo in vsebuje široko paleto hranilnih snovi, vključno z 20 različnih vitaminov in mineralov.
Tukaj je nekaj najbolj obilno hranil v enotni 3,5 unča (100 gram) služi (3):
Vitamin K: 26 % RDA.
Folata: 20 % RDA.
Vitamin C: 17 % RDA.
Kalij: 14 % RDA.
Vitamin B5: 14 % RDA.
Vitamin B6: 13 % RDA.
Vitamin E: 10 % RDA.
Potem vsebuje majhne količine magnezija, mangana, bakra, železa, cink, fosfor, Vitamin A, B1 (tiamin), B2 (Riboflavin) in B3 (Niacin).
To prihaja s 160 kalorij, 2 gramov beljakovin in 15 gramov zdrave maščobe. Čeprav vsebuje 9 gramov ogljikovih hidratov, 7 tistih so vlakna, tako obstajajo samo 2 “neto” ogljikovih hidratov, zaradi česar ta prijazne sadika živilo nizko carb.
Avokado vsebuje holesterola ali natrija in so nizko vsebnost nasičenih maščob. Osebno ne mislim, da zadeve, ampak to je eden od razlogov, da so preferiraju z veliko “old school” so po naravi škodljivih strokovnjaki, ki še vedno verjamejo v te stvari.
Bottom Line: Avokado je zelena, hruškaste oblike sadje, pogosto imenovano “aligator hruška.” Je naložen z zdravih maščob, vlaknin in raznih pomembnih hranil.
2. vsebujejo več kalija kot banane
Kalij je hranila, da večina ljudi niso dobili dovolj (4).
Ta hranila pomaga ohranjati električne vzponi v telesne celice in služi različne pomembne funkcije.
Avokado so dejansko zelo veliko kalija… s 100 gram (3,5 unča) služi vsebuje 14 % RDA, v primerjavi z 10 % za banane, ki so značilne visoke kalija živil (5).
Številne študije kažejo, da imajo visoko kalija vnos je povezano z zmanjšano krvni tlak, glavni dejavnik tveganja za srčni infarkt, kapi in odpoved ledvic (6).
Bottom Line: Kalijev je pomemben mineral, ki je večina ljudi ne dobijo dovolj. Avokado so zelo veliko kalija, ki mora podpirati zdravo raven krvnega tlaka.
3. avokado je natovorjen s srčno-zdravo enkrat nenasičene maščobne kisline
Again, avokado je visoki maščobe hrane.
V bistvu, 77 % kalorij v njej so iz maščob, zaradi česar je eden od fattiest rastlinska hrana v obstoj.
Ampak samo ne vsebujejo kakršne koli maščobe… večina maščobe v avokado je oleinska kislina.
To je enkrat nenasičene maščobne kisline, ki je tudi glavna sestavina v olivnem olju in verjel, da je odgovoren za nekatere koristne učinke.
Oleinska kislina je bila povezana z zmanjša vnetje in dokazali, da ima pozitivne učinke na genih, ki so povezana z rakom (7, 8, 9, 10).
Maščob v avokado so tudi zelo odporne na toploto povzroča oksidacijo, makingavocado olje je zdrava in varna izbira za kuhanje.
Bottom Line: Avokado in avokadovo olje so visoko v mononenasičene oleinske kisline, “srce zdravih” maščobne kisline, ki je verjel, da je eden od glavnih razlogov za zdravstvene koristi oljčnega olja.
4. avokado so naloženi z vlaken
Fiber je druga hranila v relativno velike količine v avokado.
Fiber je prebavljiva rastlinske snovi, ki lahko prispevajo k hujšanje, zmanjšajo dvige sladkorja v krvi in manjše tveganje za mnoge bolezni (11, 12, 13) močno povezana.
Pogosto razlikujemo med topnih in netopnih vlaknin.
Topne vlaknine je znano, da je lahko krmo prijazno črevesju bakterije v črevesju, ki so zelo pomembne za optimalno delovanje našega telesa (14).
100 gramov (3,5 unča) služijo za avokado vsebuje 7 gramov vlaknin, kar je 27 % priporočene dnevne količine.
Približno 25 % vlaknin v avokado je topna, medtem, ko je 75 % netopne (15).
Bottom Line: Avokado so ponavadi visoko v fiber, približno 7 % po teži, ki je zelo visoka v primerjavi z najbolj drugih živil. Fiber lahko imajo različne pomembne koristi za hujšanje in zdravje presnove.
5. jedo avokado lahko zniža raven holesterola in trigliceridov
Bolezen srca je najpogostejši vzrok smrti v svetu (16).
Znano je, da več krvi označevalce so povezane s povečanim tveganjem.
To vključuje holesterola, trigliceridov, vnetnih markerjev, krvni tlak in različnih drugih.
Avokado učinke na nekatere od teh dejavnikov tveganja je bila raziskana v 8 ljudi kontroliranih preskušanjih.
To so študije, kjer ljudje so razdeljeni v skupine… ena skupina je zadolžen, da Jejte avokado, medtem ko drugi pa ne. Nato raziskovalci videti, kaj se zgodi, da svoje krvi označevalce sčasoma.
Te študije so pokazale, da lahko avokado (17, 18, 19, 20, 21, 22, 23):
Bistveno znižanje ravni skupnega holesterola.
Do 20 % zmanjšanje trigliceridov v krvi.
Nižje LDL holesterol do 22 %.
Do 11 % povečanje HDL (»dobrega« «) holesterola.
Ena od študij je pokazala, da tudi avokado v nizko-maščob vegetarijanska prehrana vodila k izboljšanju tamkajšnjega holesterola profil (24).
Na žalost, vse človekove študije so bile majhne (13-37 predmetov) in kratkoročne (1-4 tedne), ampak rezultati so bili impresivni vseeno.
Bottom Line: Številne študije so pokazale, da uživanje avokada lahko izboljšali dejavniki tveganja bolezni srca kot skupno, LDL in HDL holesterola, kot tudi krvi trigliceridi.
6. ljudje, ki jedo avokado so ponavadi zdravi
Ena študija je pogledal na prehranjevalne navade in zdravje ljudi, ki jedo avokado.
So analizirani podatki od 17,567 udeležencev v raziskavi NHANES v ZDA
Avokado potrošniki so bili ugotovljeno, da je veliko bolj zdravo, kot ljudje, ki ni jedel avokado.
Imel je veliko višji vnos hranil in so pol verjetno imeli Metabolni sindrom skupek simptomov, ki so glavni dejavnik tveganja za bolezni srca in diabetes (25).
Ljudje, ki so jedli avokado redno tudi tehtajo manj, imeli nižje ITM in bistveno manj trebuh maščobe. Imeli so tudi več HDL (»dobrega« «) holesterola.
Vendar… Korelacija ne pomeni vzročnosti in ni nobenega jamstva, da avokado zaradi teh ljudi, da se bolj zdravi.
Zato ne verjamem, te posebne študije nosi veliko težo.
Bottom Line: En prehranskih raziskava je ugotovila, da ljudje, ki so jedli avokado je a veliko višji vnos hranil in imeli manjše tveganje za Metabolni sindrom.
7. maščobe v njih lahko vam pomaga absorbirati hranilnih snovi iz rastlinskih živil
Ko gre za hranilne snovi, skupni znesek od njih ni edina stvar, ki zadevah.
Prav tako moramo imeti možnost, da jih absorbirajo… jih premaknete iz prebavnega trakta in v telo, kjer se lahko uporabijo.
Nekaterih hranil so “maščobe topne,” kar pomeni, da morajo biti skupaj z maščobo, da bi izkoriščena.
To vključuje vitaminov A, D, E in K… skupaj z antioksidantov kot so Karotenoidi.
Neka študija je pokazala, da dodajanje avokadovo ali avokadovo olje za solato ali salsa poveča absorpcijo antioksidant z 2,6 do 15-krat (26).
Torej… ne samo, da je avokado zelo hranljiva, lahko dramatično povečanje hranil vrednost drugih rastlinska hrana ki jo jeste.
To je odličen razlog za vedno vključevati vir zdravih maščob, ko jeste veggies. Brez nje, veliko koristnih rastlinskih makrohranil bo šel z odpadki.
Bottom Line: Študije so pokazale, da jedo avokadovo ali avokadovo olje z veggies lahko dramatično poveča količino antioksidantov, ste vzeli v.
8. avokado so natovorjen s močnih antioksidantov, ki lahko zaščiti oči
Ne samo avokado poveča absorpcijo antioksidantov iz druge hrane, so tudi veliko antioksidantov, sami.
To vključuje hranil, ki se imenuje Lutein in zeaksantin, ki so izjemno pomembni za zdravje oči (27, 28).
Študije kažejo, da so hranilne snovi povezane drastično zmanjšano tveganje sive mrene in degeneracija makule, ki so pogoste pri starejših (29, 30).
Zato jedo avokado mora imeti koristi za zdravje oči na dolgi rok.
Bottom Line: Avokado vsebuje veliko antioksidantov, vključno Lutein in zeaksantin. Hranilne snovi so zelo pomembni za zdravje oči in manjše tveganje za degeneracije rumene pege in sive mrene.
9. avokado lahko pomaga pri preprečevanju raka
Omejeni dokazi da avokado je lahko koristna pri preprečevanju raka.
Ena študija je pokazala, da lahko pomaga zmanjšati stranske učinke kemoterapije v človeških limfocitih (31).
Izvleček avokada tudi dokazano, da zavirajo rast celic raka prostate (32).
Vendar, ne pozabite, da te študije so bili narejeno v izoliranih celic in ne res izkaže, ničesar o tem, kaj se dogaja v živi, dihanje ljudi.
Bottom Line: Nekatere študije v izoliranih celic so pokazale, da imajo lahko hranil v avokado koristi pri preprečevanju raka na prostati, in znižanje neželenih učinkov kemoterapije v nekaterih celicah.
10. avokado ekstrakt lahko pomagajo lajšanje simptomov artritisa
Artritis je pogosta težava v zahodnih državah. Obstaja veliko vrst artritisa, in to so pogosto kronične težave, da imajo ljudje za preostanek svojega življenja.
Več študije so pokazale, da izvlečki iz avokada in sojino olje, calledAvocado in sojino neumiljivih snovi, lahko zmanjšajo simptomi artritisa kosti, imenovano za Osteoartroza (33, 34).
Avokado, sami lahko imajo ta učinek, in ne samo ekstrakta, bomo še videli.
Bottom Line: Študije so pokazale, da izvleček avokada in sojinega olja lahko znatno zmanjša simptome osteoartritisa.
11. jedo avokado lahko vam pomagajo izgubiti težo
Obstaja nekaj dokazov, da avokado so težo izguba prijazno hrano.
V eni študiji, ljudi so bile razdeljene v skupine. Ena skupina je bilo naročeno, da jedo obrok, ki jih vsebuje avokado, drugi podoben obrok brez avokado.
Potem so bile naprošene vrsto vprašanj, povezanih z lakote in sitosti.
Ljudje, ki jedo avokada čutil 23 % bolj zadovoljni in imel 28 % nižje željo jesti v naslednjih 5 urah (35).
Če to velja na dolgi rok, potem tudi avokado v vaši prehrani lahko pomagam naravno jesti manj kalorij in imajo lažje časa z vztrajanjem na zdravo prehrano.
Avokado vsebuje tudi veliko vlaknin, in zelo nizko vsebnostjo ogljikovih hidratov, dve lastnosti, ki naj bi tudi pomagal spodbujati hujšanje, vsaj v okviru zdravo, resnično hrana temelji prehrana.
12. avokado je slasten in enostaven za združiti v The prehrana
Ne le, da so avokado, zdrav, oni so tudi neverjetno okusno in pojdi z vsemi vrstami hrane.
Jih lahko dodate v solate in različne vrste recepti, ali lahko preprosto izdolbemo z žlico in jih jedo navaden.
Imajo teksturo kremasto, bogato, maščobnih in dobro zmešati z različnimi drugimi sestavinami.
Znatna omeniti je guacamole, ki je verjetno najbolj znana uporaba avokado. To vključuje avokado skupaj s sestavinami, kot so sol, česen, apno in nekaj drugih glede na recept.
Avokada, pogosto traja nekaj časa, da dozori in naj se počutim nekoliko mehki, ko so zreli. Hranil v avokado oksidira kmalu po oblikuje to, ampak če ste dodali limonin sok nato, da se ne bi zgodilo tako hitro.
Če ste resni o dodajanju avokado v vaši prehrani, potem sem močno priporočamo, da si ogledate ta video o tem, kako izbrati, pripraviti in jejte avokado.
Ob koncu dneva, avokado so super hrano. Oni so natovorjen s hranili, ki manjkajo v sodobni prehrani.
Težo izguba prijazno, srce zdravo… in nenazadnje, okus je neverjetno.
Kaj več bi lahko zahtevali živilo?
Ta članek je bil napisan z Kris Gunnars in je bil prvotno objavljen tukaj.

This article was written By Kris Gunnars and was originally published here.

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