{"id":553,"date":"2018-01-16T13:44:21","date_gmt":"2018-01-16T12:44:21","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2018\/01\/16\/jak-spravne-sestavit-svacinu\/"},"modified":"2024-11-07T13:57:16","modified_gmt":"2024-11-07T12:57:16","slug":"jak-spravne-sestavit-svacinu","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/jak-spravne-sestavit-svacinu\/","title":{"rendered":"Jak spr\u00e1vn\u011b sestavit sva\u010dinu"},"content":{"rendered":"<p><span style=\"color: #003399\">Jak si spr\u00e1vn\u011b sestavit sva\u010dinu, aby obsahovala vhodn\u00e9 potraviny a n\u00e1poje bohat\u00e9 na \u017eiviny.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Spr\u00e1vn\u011b sestaven\u00e1 dopoledn\u00ed sva\u010dina m\u00e1 obsahovat \u010derstv\u00e9 ovoce nebo zeleninu, kvalitn\u00ed b\u00edlkoviny (ml\u00e9\u010dn\u00e9 v\u00fdrobky, maso, ryby, lu\u0161t\u011bniny, vejce, semena a o\u0159echy), obilniny, zejm\u00e9na celozrnn\u00e9 a vhodn\u00e9 tekutiny.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Z \u010deho sestavit sva\u010dinu:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>Ovoce a zelenina<\/strong><\/em><\/p>\n<ul>\n<li>p\u0159ednostn\u011b j\u00edme zeleninu i ovoce \u010derstv\u00e9, ovoce rad\u011bji m\u00e9n\u011b sladk\u00e9 (citrusy, kiwi, meru\u0148ky, ryb\u00edz, maliny, nep\u0159ezr\u00e1l\u00e1 jablka), ob\u010das m\u016f\u017eeme za\u0159adit nep\u0159islazovan\u00e9 ovocn\u00e9 pyr\u00e9 (&#8222;p\u0159esn\u00edd\u00e1vka&#8220; bez p\u0159idan\u00e9ho cukru, ide\u00e1ln\u011b s p\u0159\u00eddavkem tvarohu nebo jogurtu), m\u00edrn\u011b slazen\u00e9 kompoty, velmi m\u00edrn\u011b solen\u00e9 zeleninov\u00e9 chipsy, mal\u00e9 mno\u017estv\u00ed su\u0161en\u00e9ho ovoce (nes\u00ed\u0159en\u00e9 nebo dob\u0159e opl\u00e1chnut\u00e9 s\u00ed\u0159en\u00e9)<\/li>\n<li>&nbsp;vyh\u00fdb\u00e1me se slazen\u00fdm a \u0161krobem zahu\u0161t\u011bn\u00fdm v\u00fdrobk\u016fm \u2013 klasick\u00e9 slazen\u00e9 &#8222;p\u0159esn\u00edd\u00e1vky&#8220;, sladk\u00e9 kompoty, proslazovan\u00e9 ovoce, d\u017eemy<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/strong><\/em><\/p>\n<ul>\n<li>p\u0159ednost d\u00e1v\u00e1me ml\u00e9\u010dn\u00fdm v\u00fdrobk\u016fm s ni\u017e\u0161\u00edm obsahem tuku,jako jsou polotu\u010dn\u00e9 ml\u00e9ko, n\u00edzkotu\u010dn\u00fd a\u017e polotu\u010dn\u00fd tvaroh a v\u00fdrobky z n\u011bj (dezerty, pomaz\u00e1nky), s\u00fdry do 45 % tuku v su\u0161in\u011b, \u010derstv\u00e9 s\u00fdry (\u017eerv\u00e9, cottage, Lu\u010dina Linie apod.),jogurty do 3,8 % tuku, kef\u00edry, syrov\u00e1tkov\u00e9 n\u00e1poje, podm\u00e1sl\u00ed, acidofiln\u00ed ml\u00e9ka<\/li>\n<li>kdo nem\u00e1 nadv\u00e1hu, m\u016f\u017ee ob\u010das zpest\u0159it j\u00eddeln\u00ed\u010dek v\u00fdrobky s vy\u0161\u0161\u00edm obsahem tuku \u2013 smetanov\u00fdm jogurtem, plnotu\u010dn\u00fdm ml\u00e9kem, tu\u010dn\u011bj\u0161\u00edmi s\u00fdry<\/li>\n<li>vyh\u00fdb\u00e1me se v\u00fdrobk\u016fm s velmi vysok\u00fdm obsahem tuku (\u0161leha\u010dka), pl\u00eds\u0148ov\u00fdm a siln\u011b solen\u00fdm s\u00fdr\u016fm (Niva, korb\u00e1\u010diky apod.), \u0161krobem zahu\u0161\u0165ovan\u00fdm dezert\u016fm (Kost\u00edci, Olm\u00edci, pudinky,&#8230;), taven\u00fdm s\u00fdr\u016fm<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Maso a masn\u00e9 v\u00fdrobky<\/strong><\/em><\/p>\n<ul>\n<li>nejrad\u011bji vyb\u00edr\u00e1me du\u0161en\u00e9 nebo va\u0159en\u00e9 libov\u00e9 maso (nap\u0159. roastbeef do sendvi\u010de, ku\u0159ec\u00ed maso v sal\u00e1tu), Jerky\u00b4s (pl\u00e1tky su\u0161en\u00e9ho masa s n\u00edzk\u00fdm obsahem tuku a soli).<\/li>\n<li>ob\u010das si m\u016f\u017eeme dop\u0159\u00e1t (cca 1x t\u00fddn\u011b) libovou \u0161unku nejvy\u0161\u0161\u00ed <span class='tooltipsall tooltipsincontent classtoolTips278'>jakosti<\/span><\/li>\n<li>z j\u00eddeln\u00ed\u010dku vynech\u00e1me pa\u0161tiky, sal\u00e1my, uzeniny krom\u011b kvalitn\u00ed \u0161unky, obalovan\u00e9 a sma\u017een\u00e9 maso (hamburgery, \u0159\u00edzky,&#8230;)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Ryby<\/strong><\/em><\/p>\n<ul>\n<li>vhodnou volbou jsou du\u0161en\u00e9, nakl\u00e1dan\u00e9, pop\u0159. konzervovan\u00e9 \u010di uzen\u00e9 rybi\u010dky jako sou\u010d\u00e1st pomaz\u00e1nek, sendvi\u010d\u016f a sal\u00e1t\u016f<\/li>\n<li>do sva\u010diny nepat\u0159\u00ed sma\u017een\u00e9 ryby (ryb\u00ed burgery, ryb\u00ed prsty), &#8222;krab\u00ed&#8220; ty\u010dinky, ryb\u00ed sal\u00e1ty s majon\u00e9zou<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Lu\u0161t\u011bniny<\/strong><\/em><\/p>\n<ul>\n<li>prosp\u011bj\u00ed n\u00e1m lu\u0161t\u011bninov\u00e9 pomaz\u00e1nky (prodejny zdrav\u00e9 v\u00fd\u017eivy), v\u00fdrobky z tofu, tempehu, s\u00f3jov\u00e9 kysan\u00e9 v\u00fdrobky (n\u00e1poje a dezerty) a s\u00f3jov\u00e9 obdoby uzenin<\/li>\n<li>jen omezen\u011b za\u0159azujeme lu\u0161t\u011bninov\u00e9 pukance (jsou <span class='tooltipsall tooltipsincontent classtoolTips224'>pufovan\u00e9<\/span>)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Vejce<\/strong><\/em><\/p>\n<ul>\n<li>vhodn\u00e1 jsou va\u0159en\u00e1 vejce (pomaz\u00e1nka, pl\u00e1tky, samostatn\u011b)<\/li>\n<li>vyhneme se vejc\u00edm sma\u017een\u00fdm, pe\u010den\u00fdm, kombinovan\u00fdm s majon\u00e9zou (&#8222;rusk\u00e9&#8220;, oblo\u017een\u00e9 vejce)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Sem\u00ednka, o\u0159echy<\/strong><\/em><\/p>\n<ul>\n<li>p\u0159ednost d\u00e1v\u00e1me nepra\u017een\u00fdm a nesolen\u00fdm nebo neslazen\u00fdm sem\u00ednk\u00e1m a o\u0159ech\u016fm, ide\u00e1ln\u011b se slupkou (nap\u0159. neloupan\u00e9 mandle). Pozornost v\u011bnujeme kvalit\u011b a \u010derstvosti!<\/li>\n<li>jen ob\u010das si dop\u0159ejeme sem\u00ednkov\u00e9 a o\u0159echov\u00e9 ty\u010dinky se su\u0161en\u00fdm ovocem a n\u00edzk\u00fdm pod\u00edlem p\u0159idan\u00e9ho cukru<\/li>\n<li>vyhneme se pra\u017een\u00fdm, solen\u00fdm, proslazovan\u00fdm a obalovan\u00fdm sem\u00ednk\u00e1m a o\u0159ech\u016fm<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Obiloviny<\/strong><\/em><\/p>\n<ul>\n<li>mlad\u0161\u00ed \u0161kol\u00e1ci do 10 let mohou st\u0159\u00eddat b\u00edl\u00e9 a celozrnn\u00e9 pe\u010divo<\/li>\n<li>od 10 let vyb\u00edr\u00e1me p\u0159ednostn\u011b celozrnn\u00e9 pe\u010divo, \u017eitn\u00e9 pe\u010divo (m\u00e1 n\u00edzky GI \u2013 <span class='tooltipsall tooltipsincontent classtoolTips114'>glykemick\u00fd index<\/span>), v\u00fdrobky z j\u00e1hl\u016f (prosa), pohanky, obiln\u00fdch vlo\u010dek (m\u00fcsli bez p\u0159idan\u00e9ho cukru), \u0161paldy (bulgur), quinoy<\/li>\n<li>v omezen\u00e9m mno\u017estv\u00ed si dop\u0159ejeme m\u00fcsli ty\u010dinky a obiln\u00e9 ty\u010dinky bez polevy a s n\u00edzk\u00fdm pod\u00edlem pufovan\u00fdch zrn a cukru (na prvn\u00edm m\u00edst\u011b ve slo\u017een\u00ed maj\u00ed b\u00fdt obiln\u00e9 vlo\u010dky!); d\u00e1le celozrnn\u00e9, velmi m\u00edrn\u011b slazen\u00e9 pe\u010divo nebo su\u0161enky<\/li>\n<li>rad\u011bji vynech\u00e1me sladk\u00e9 a jemn\u00e9 pe\u010divo, <span class='tooltipsall tooltipsincontent classtoolTips224'>pufovan\u00e9<\/span> obilniny (k\u0159ehk\u00e9 chleb\u00ed\u010dky, pop corn, burisony apod.), b\u011b\u017en\u00e9 cukrovinky, chipsy, slan\u00e9 krekry a ty\u010dinky<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Tuky<\/strong><\/em><\/p>\n<ul>\n<li>ide\u00e1ln\u011b st\u0159\u00edd\u00e1me kvalitn\u00ed margarin (rostlinn\u00fd rozt\u00edrateln\u00fd tuk) nebo kvalitn\u00ed olej (do pomaz\u00e1nek, sal\u00e1t\u016f)<\/li>\n<li>ob\u010das za\u0159ad\u00edme m\u00e1slo<\/li>\n<li>vyh\u00fdb\u00e1me se s\u00e1dlu, v\u00fdrobk\u016fm s obsahem palmov\u00e9ho a kokosov\u00e9ho oleje<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em><strong>Tekutiny<\/strong><\/em><\/p>\n<ul>\n<li>nejlep\u0161\u00ed volbou jsou pitn\u00e1 voda, \u0159ed\u011bn\u00e9 ovocn\u00e9 nebo zeleninov\u00e9 \u0161\u0165\u00e1vy bez p\u0159idan\u00e9ho cukru, slab\u00e9 neslazen\u00e9 \u010daje, n\u00e1poje z pra\u017een\u00e9ho obil\u00ed (<span class='tooltipsall tooltipsincontent classtoolTips310'>Melta<\/span>, <span class='tooltipsall tooltipsincontent classtoolTips318'>Caro<\/span>), miner\u00e1ln\u00ed vody s n\u00edzk\u00fdm obsahem miner\u00e1ln\u00edch l\u00e1tek (Bonaqua, Dobr\u00e1 voda, Toma, Rajec, Horsk\u00fd pramen, Aquilla)<\/li>\n<li>v omezen\u00e9m mno\u017estv\u00ed m\u016f\u017eeme p\u00edt <span class='tooltipsall tooltipsincontent classtoolTips42'>st\u0159edn\u011b mineralizovan\u00e9<\/span> miner\u00e1lky (Korunn\u00ed, Magnesia, Mattoni, Ondr\u00e1\u0161ovka, Vratislavsk\u00e1 kyselka,&#8230;), slab\u011b ochucen\u00e9 miner\u00e1ln\u00ed vody (Kub\u00edk Waterr, Jup\u00edk Aqua, Toma sv\u011b\u017e\u00ed apod.), koncentrovan\u011bj\u0161\u00ed ovocn\u00e9 \u0161\u0165\u00e1vy (pozor na riziko zubn\u00edho kazu \u2013 nezapomeneme je zap\u00edt vodou nebo vypl\u00e1chnout \u00fasta), sycen\u00e9 vody<\/li>\n<li>do pitn\u00e9ho re\u017eimu nepat\u0159\u00ed sladk\u00e9 limon\u00e1dy a jin\u00e9 slazen\u00e9 n\u00e1poje, siln\u00fd \u010daj, k\u00e1va, energetick\u00e9 n\u00e1poje, <span class='tooltipsall tooltipsincontent classtoolTips71'>siln\u011b mineralizovan\u00e9<\/span> miner\u00e1lky (Han\u00e1ck\u00e1 kyselka, Pod\u011bbradka, Aqua Bohemia,..), <span class='tooltipsall tooltipsincontent classtoolTips200'>instantn\u00ed<\/span> n\u00e1poje<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span><em><strong>Pou\u017eit\u00e1 literatura:<\/strong><\/em><\/span><br \/><span><em>Flori\u00e1nkov\u00e1, M.: Uzdravme sv\u016fj \u0161koln\u00ed automat, studie k ozdrav\u011bn\u00ed obsahu \u0161koln\u00edch n\u00e1pojov\u00fdch a prodejn\u00edch automat\u016f, <a href=\"http:\/\/sdetmiprotiobezite.cz\" target=\"_blank\" rel=\"noopener\">port\u00e1l S d\u011btmi proti obezit\u011b<\/a><a href=\"http:\/\/sdetmiprotiobezite.cz.\">.<\/a><\/em><\/span><br \/><span><em>Illkov\u00e1, O., Ne\u010dasov\u00e1, L., Va\u0161\u00ed\u010dkov\u00e1 Z.: Zdrav\u00e1 v\u00fd\u017eiva mal\u00fdch d\u011bt\u00ed, 1. vyd\u00e1n\u00ed, Port\u00e1l, 2005, 192s.<\/em><\/span><br \/><span><em>\u201eJak nau\u010dit d\u011bti l\u00e9pe j\u00edst\u201c, bro\u017eura o spr\u00e1vn\u00e9m j\u00eddeln\u00ed\u010dku d\u011bt\u00ed \u2013 pro d\u011bti i rodi\u010de, <a href=\"http:\/\/www.vyzivadeti.cz\" target=\"_blank\" rel=\"noopener\">port\u00e1l V\u00fd\u017eiva d\u011bt\u00ed<\/a><a href=\"http:\/\/www.vyzivadeti.cz.\">.<\/a><\/em><\/span><br \/><span><em>Li\u0161kov\u00e1, M.: Zdrav\u00e1 v\u00fd\u017eiva d\u011bt\u00ed pro prevenci KVO, <a href=\"http:\/\/www.fzv.cz\" target=\"_blank\" rel=\"noopener\">port\u00e1l F\u00f3rum zdrav\u00e9 v\u00fd\u017eivy<\/a>.<\/em><\/span><br \/><span><em>Pi\u0165ha, J.; Urbanov\u00e1, Z.: Pro\u010d a jak nem\u00edt ob\u00e9zn\u00ed d\u011bti, <a href=\"http:\/\/www.fzv.cz\/fzv\" target=\"_blank\" rel=\"noopener\">port\u00e1l F\u00f3rum zdrav\u00e9 v\u00fd\u017eivy<\/a><a href=\"http:\/\/www.fzv.cz\/fzv.\">.<\/a><\/em><\/span><br \/><span><em>Proch\u00e1zka, B.: Prim\u00e1rn\u00ed prevence ateroskler\u00f3zy u d\u011bt\u00ed, <a href=\"http:\/\/www.fzv.cz\" target=\"_blank\" rel=\"noopener\">port\u00e1l F\u00f3rum zdrav\u00e9 v\u00fd\u017eivy<\/a><a href=\"http:\/\/www.fzv.cz.\">.<\/a><\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips42','Obsah miner\u00e1ln\u00edch l\u00e1tek je ve st\u0159edn\u011b mineralizovvan\u00fdch vod\u00e1ch 500-1500 mg\/l.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips71','Obsah miner\u00e1ln\u00edch l\u00e1tek v siln\u011b mineralizovan\u00fdch vod\u00e1ch je 1500-5000 mg\/l.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips114','Glykemick\u00fd index (GI) potraviny je schopnost sacharidov\u00e9 potraviny zv\u00fd\u0161it hladinu krevn\u00edho cukru. Hodnoty GI se zji\u0161\u0165uj\u00ed experiment\u00e1ln\u011b a nejsou k dispozici pro v\u0161echny potraviny. \u010c\u00edm v\u00edce se hodnota glykemick\u00e9ho indexu bl\u00ed\u017e\u00ed stovce, t\u00edm je potravina z\u00e1ke\u0159n\u011bj\u0161\u00ed. Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem jsou v\u00fdhodn\u00e9 jako prevence civiliza\u010dn\u00edch chorob.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips200','Instantn\u00ed (v souvislosti s potravinou) znamen\u00e1 rychlorozpustn\u00fd, p\u0159ipraven\u00fd k okam\u017eit\u00e9mu po\u017e\u00edv\u00e1n\u00ed, p\u0159edva\u0159en\u00fd, pr\u00e1\u0161kov\u00fd.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips224','Pufovan\u00e9 pe\u010divo se tak\u00e9 ozna\u010duje jako extrudovan\u00e9. Vznik\u00e1 tak, \u017ee zrna obilnin (nej\u010dast\u011bji p\u0161enice, r\u00fd\u017ee nebo kuku\u0159ice) jsou vystavena vysok\u00e9 teplot\u011b, rychle ztrat\u00ed vlhkost a nabobtnaj\u00ed (podobn\u011b vznik\u00e1 t\u0159eba pop corn). Pufovan\u00e9 pe\u010divo je velmi lehk\u00e9 a k\u0159ehk\u00e9, k\u00a0dost\u00e1n\u00ed jsou r\u016fzn\u00e9 ochucen\u00e9 i neochucen\u00e9 ty\u010dinky, \u201echlebov\u00e9\u201c pl\u00e1tky, su\u0161enky.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips278','Jakost je souhrn u\u017eitn\u00fdch a jinak v\u00fdznamn\u00fdch vlastnost\u00ed v\u00fdrobku, v\u010detn\u011b senzorick\u00fdch vlastnost\u00ed jako je vzhled, v\u016fn\u011b a chu\u0165 potraviny.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips310','Melta je k\u00e1vovinov\u00e1 sm\u011bs. Obsahuje: b\u00edlkoviny 9,4g, sacharidy 60g,  tuky 1,9g. Jej\u00ed energetick\u00e1 hodnota je 1240 kJ\/100g.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips318','Caro je instantn\u00ed k\u00e1vovinov\u00e1 sm\u011bs. Obsahuje: b\u00edlkoviny 5,3g, sacharidy 82,6g , tuky 0,3g. jej\u00ed energetick\u00e1 hodnota je 1500 kJ\/100g v such\u00e9m stavu.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips327','EPA = eikosapentaenov\u00e1 kyselina'); <\/script>","protected":false},"excerpt":{"rendered":"<p>Jak si spr\u00e1vn\u011b sestavit sva\u010dinu, aby obsahovala vhodn\u00e9 potraviny a n\u00e1poje bohat\u00e9 na \u017eiviny.<br \/>\n&nbsp;<br \/>\nSpr\u00e1vn\u011b sestaven\u00e1 dopoledn\u00ed sva\u010dina m\u00e1 obsahovat \u010derstv\u00e9 ovoce nebo zeleninu, kvalitn\u00ed b\u00edlkoviny (ml\u00e9\u010dn\u00e9 v\u00fdrobky, maso, ryby, lu\u0161t\u011bniny, vejce, semena a o\u0159echy), obilniny, zejm\u00e9na celozrnn\u00e9 a vhodn\u00e9 tekutiny.<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72],"tags":[],"class_list":["post-553","post","type-post","status-publish","format-standard","hentry","category-vyiva-dti"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/553","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/comments?post=553"}],"version-history":[{"count":1,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/553\/revisions"}],"predecessor-version":[{"id":1034,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/553\/revisions\/1034"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}