點解越自律的人跌得越慘？所有『過度嚴格』的計畫，最後都會以崩潰收場｜靈活飲食【東哥說故事】

一本解答所有疑問的指南，一本提供切實方法的寶典

再怎麼有效的飲食法，若無法長期維持，就毫無意義
本書全面檢視科學研究，鑑別優劣，總結出可靠、可應用的指引
讓你吃的開心，又能確實接近目標

　　想減脂、想提升運動表現，或者，只是想要維持基本健康……關於飲食，我們總有特定需求。怎麼吃，成了現代人獨有的焦慮，於是種種飲食法應運而生。只是，你有引述研究論文，他則根據最新實驗，身邊還有各種言之鑿鑿的親身經驗，看起來都很可靠，結論卻常互相衝突，究竟該聽誰的？

　　蛋白質代謝窗口值不值得認真看待？（訓練後半小時內多喝一杯乳清蛋白真的有差？）
　　關於碳水化合物，是總攝取量重要，還是攝取時機重要？（晚上吃碳水未必就會變胖！）
　　飽和脂肪就是壞？（黑巧克力也含飽和脂肪，為什麼被當成健康食物？）

　　應該要有人通盤檢視所有科學研究，提出解答──這就是本書的目標。

　　身為頂尖健身營養學家，亞拉岡投身相關研究逾三十年，發表多篇重量級論文之餘，也持續指導健美選手、運動員和一般客戶，學術和實務經驗兼備。他在本書挑戰艱鉅但世人迫切需要的任務：鑑別紛雜的飲食研究，釐清實驗之間的優劣和適用性，區分短期和長期效果，提出可以真實應用於生活的指引。

　　在本書你會發現：
　　●大多數的飲食焦慮，都只是沒有根據的限制和擔憂。恐懼單一成分的心態，忽略了營養素之間複雜的交互作用，而且賦予食物「好」或「壞」的價值判斷，是導致暴飲暴食的重大原因。

　　●證明特定飲食法「有效」的實驗，往往見樹不見林。本書逐一審視各種說法的證據基礎，釐清實驗的設計是否合理？變項是否真的有統一？短期效果是否能長期維持？若有結論相左的實驗，應該如何權衡？最後提供根據科學並結合實務經驗的解答。

　　●不論你想減脂、增肌、維持運動表現，或只是想維持健康，可行的方法都不只一種。你大可選擇最適合自己習慣的菜單或飲食法，而不必採取極端作法，讓食物成為痛苦和壓力的來源，徒增失敗率，甚至影響身心健康。

　　正如作者所說：「營養有不可思議的複雜性，本書並沒有迴避這種複雜性。在整個旅程中，我們不只為了達成多個目標（增肌、減脂和運動），也包括每一個目標的不同面向（每日總份量、運動前中後的進食時間安排等等），深入研究了營養的理論與應用。」

　　不論你是想解答客戶疑問的教練或營養師
　　或者想要減重的一般人
　　或只是想吃得健康一點
　　都能透過本書釐清疑問、決定方法，並穩定邁向目標

各界好評

　　■　《臀肌研究所》作者布瑞特‧康崔拉斯（Bret Contreras）：亞拉岡是我諮詢飲食指引的不二人選。
　　■　美國第一健身強人麥可‧馬修斯（Michael Matthews）：（亞拉岡是）教父等級的人物，大大影響了我的健身生涯。
　　■　運動科學博士，全球肥肌大權威布瑞德．匈費德（Brad Schoenfeld）：亞拉岡無疑是全球頂尖營養專家，他的營養學研究以及應用無人能出其右。

推薦人

　　史考特醫師／一分鐘健身教室
　　高敏敏／營養師
　　楊承樺／柏飛營養諮詢中心 總運動營養師
　　蔡明劼／內分泌新陳代謝專科醫師
　　潘奕廷／國家運動訓練中心運動營養師
　　蕭捷健／金鶯診所減重醫師
　　
 
作者介紹
作者簡介

亞倫．亞拉岡（Alan Aragon）

　　營養研究專家，近三十年來持續發表經同儕審查的論文，包括原創研究以及研究綜述。他關於蛋白質窗口的論文被引用超過一千次。

　　他為國際運動營養協會（ISSN）撰寫官方立場，並提供個人健康諮詢，包括為健美健體選手備賽，為一流運動員如WWE選手（Steve Austin）、NBA球員（Derek Fisher）和奧運選手設計菜單，也協助心臟移植者的術後復原，以及為一般民眾規劃瘦身減脂的飲食。

譯者簡介

林麗雪

　　吳大猷科學普及著作獎譯作類金籤獎得主。

　　臺灣大學政治學系畢業。曾任職國會助理、記者與編輯。喜愛大自然與有生命力的人、事、物，熱愛文字工作。

　　譯有《政治秩序的起源》（下卷）、《當收入只夠填飽肚子》、《英雄：大屠殺、自殺與現代人精神困境》、《自由的選擇》、《大掠奪：華爾街的擴張和美國企業的沒落》、《規模的規律和祕密》、《三零世界》、《解讀民粹主義》、《一次讀懂政治學經典》、《荒野之子》、《湖濱散記》、《昨日世界》、《無現金革命》等書。

　　合譯有《後真相時代》、《獲利團隊》、《美國金權》等書。
 
 
目錄
第一部：重要的簡介
關於本書
．第一章：靈活飲食的起源與演變
硬性與靈活飲食控制
二元思維：硬性飲食控制的支柱
自主熱量：適當攝取時，所有的食物都合適
第一章摘要

第二部：科學基礎
．第二章：科學的整體情況
為什麼一般大眾對於要吃什麼感到如此困惑？
科學素養：穿越錯誤訊息雷區的必要條件
科學方法
科學的本質（核心原則）
第二章摘要
．第三章：揭開科學研究的神祕面紗
研究的分類
證據等級（新的、改良過的）
解決研究結果互相矛盾的難題
提高研究技能的進一步研究與資源
第三章摘要

第三部：審視成分
．第四章：蛋白質
攝取重要性的層級
增肌作用
在減脂中的作用
在運動表現上的作用
第四章摘要
．第五章：碳水化合物
纖維：一種複雜的碳水化合物
肝醣：儲備的碳水化合物
糖：現實與危言聳聽
必要性的相對性
在增肌中的作用
在減脂中的作用
在運動表現中的作用
第五章摘要
．第六章：脂肪
每日脂肪總需求量
爭議
OMEGA-3和OMEGA-6脂肪酸：怒罵、狂歡和比例
第六章摘要
．第七章：強化運動表現補充劑
一句話簡介減肥補充劑（「脂肪燃燒劑」）
運動表現上的作用
第七章摘要

第四部：規劃成分
．第八章：飲食規劃
步驟一：制定目標和時程
步驟二：設定熱量
步驟三到五：設定巨量營養素
第八章摘要
．第九章：堅持、維持和逐漸停止追蹤
飲食的堅持
個人化：強大但被低估的堅持驅動力
重新定義維持
逐漸停止追蹤
第九章摘要
．第十章：回顧關鍵概念並馴服野獸

注釋

Transcript

SPEAKER_00 1:26

Fan seng toi to my choke Tai Yinko Hin Silong Yi Yun Si whai his I Tai Chong Chong San Fan Fukun Zho Y Jong Zho Yukon Yu Ch Yan Si Yo Yun Zo Yu Yim Ga Kit Fatan Seng Yam Se Kaiwa Ho Yong Yi Ling Du and Yam White Thangson Tumatapo Kai Chat Sunasuna. Some Y Fuller Bo Yambo Sak Lingo Yun Wing Lolek Gong Kwa Yet White. Com Lingwood Yam Sekler Yapun Zag Ganga Dong Tai T May Lug Yong Sing Chat Co Yi Pai Cho Sigma Y Dun Win Mam Okto Song Dak Tang Yam Sekat Ganga Mud Sigmat Jose Gazik Pun Dun. Coming Fong Father Till Two Joy Yin C White Gulai Gang Do Yun Yi Che Dan Zing Yam Se Xun Yugan Sat Hong Sik Dog Com Haj Han Mas Funky Hong D Bosang No Cook Go Yan Far Yam Se Gon Piler Window Yandela Gang Yao Horn Changino See Y Sik Dol Commun Hoy Sip Choi So Yo Sigma Toy Hop Sick To Y Sau Foot Can Fit See Yang L Hong Jai Ho Little Gin T U Sigimat Majima L you Make Song Yukong Fong Obo The Fat Man Jo Y Long Sip Chilam Gin Yi Mu Yam Sag Mean Bas Sub Tik High Lady Hing Yin Bai Dogong Segmat Teng Tai Sub T is Y T Jit Lam Hoy Hong So Sigmat Com Tot Y Jo Fong Jong Zegmat Sekang Jai Yug Lay Changing Lolek Hong Ja Yam Sec T Sing Asabai Some De Fu Hosi Wai Y Z Holland Silja Jong One Hor Z Lang Wood K Yam Sec Le Hoi Pap Ya Jun Long White Gin Hong Yam Sek. Com Hodo Yat Le Sil Sil Found Yong T Gay Hosegati Bunner Yama Holocaust Come Gong Yun Language Yamse Gun Yum Zale What I Gong Hart Gog Jong Yang Young So Gip Come Monsieur Mm Jok T Sum D Mong Tia Tumatai Sing Wand Bu Yin Tay Chong Saga Complete Both Song Dong Sight. Come on Hoi Funway Sam Gog Gol Soy Tai Faber Uh Damaj Tan So Far Chong Taiong Game Com Time Bachang Face Guan Yang Young Solar He Hoi Mong Mine Yan Zito Sang Shinto Matang Hold O Santa To I Kow Time But Sat Young Tai Bob Fat Zi Hang Hub Sang Chuk Gow Fun Gamat Nancy Or the Piss Soy Hyut Yam Zek Hoi Bow Jok So Y Pit Yoga Yang Young So Gum Sip Chil Gin Y Let's O K Motang Dimit Pun Yat Ne Mu Yat Ying Sip Choi Bugong Tai Chong Yet Dim Yet Lock Hut Get Dama Jat You Gat Leg Tai Chong Chasapung Com Lai Mu Yas Sip Cho Sai Zido Yap Yes Ye H Dama Zat Yo Y Wandong Buyin So G Sip Chil Gangago. Come Chunk Lau China This Title Dun Bach Song's Sun Gale Gong Father. Yin Ga Hinsi Dun Bach Sip Chilonto Sangong Nan Yin Hang Be Fu K May. Com Talk Tatina Ton So Yan The Mosic Title Done Bachiman Dai. Fun Yes Gao. Yum Sip Ham Gosing High Tiger Fun Poit Masi Gay Chilong Dub Litam Su Godo Ga Git Ziga Bagola Your Sip Chai Chizo Gore Silai Young Dun Sek Fat Hong Song We Be Kwana Comingola Yo Gin Sanyana Holland Tango You Make Hop Sing Doy Chung How Twa Wand Don Zi How Yul Pak Bow Chong Dam Patri Sang Yal Vat In Chang Hog Guan Gin. Cos Yan Find Well, Some Holong Do Big Go Ho Yang Well Chang. Come Sudaming Y Wan Don't Sin How Sam Dom Go Jong Zillo Sip Child Dam Bat T Hum Bob Yang Miller Dong Must Sing Dhamba Tong Baile Go Chick Mat Sing Dambat Hai Hog Yan Fat Hub Sing D Fany Yang Yanjilla Sudaming Yi Yulisik Tai Com Tai Himon Jung Gale Com Hoi How Loi Tai Sing Dam Bat Chick Chong Sip Chil Wajetango Tai Dow Dam Bat My Yi Wong Tong Hai Wo Yang Sing Ho Yi Mong That Chi Fe Chong Dou Y Light Dai Dow Loi Tai Ban Hato Dam Bat Chick Sip Fo Jim Shu Go To Dam Some Come Tan So Fama Hai Yan Tai Yu Y Lang Long Lo Yin Come Chick Kun Yan Tai Hoi Tau Go Fei Tan So Kit Yu Check Tong Dai Che Chan Mat Zi Hang Hub Sang San Chun So Tong And Tila Tan Soy Single Big Gol White Fay Beat Yo Yang Young So Dilet Do Wandong Bu Yin Hai Ho Guan King Then Tan So Y Fa Hamat Sip Cho Yu C Go And So Y Dang You Ham Duck Bit G Wandong What Thai Soy Cowler Tan Soy Hai M So Yu Yago So Dai Sip Challen Sai Day Yo Gam Chong Bu I T Y Long Tech Zo Ya Tan So Sip Chilang Hoy Dancing Dio Jang The Got Yu Lia Wandong Buy Soy Colo Little Gin Y Muya Sip Chin Mugong Tai Chong Sam Z Bad Hak G Tan Soy Chingwala Chim White Sip Choi Had Gin Hong Face And Jong Yo Hoy Gong Dai Chin Yan Sei Monglot Some Hit Consum Guan Se Monglot My Dog Man Sing Bang Y Gin Y Buyab In Sip Choi E Sum Disap Gow Hakim Hum Do Yapun Siphem Jong Yo Com Coi Hold For Man Well Sake Jo Chan Yu. But Ye Man Mos Tan Sidi Gong Fat Fat Le Homos Yo. Ya Wandong Buying Y Sor Tan So Y Choice Face And Jong Yo Com T Ban Sek Yol Gay Bunga Yin Jacin Yin Well Dai Then So Gun Lin Yat Hanso Sing A Be Woman Fa Yam Sak Father J Sang Tong Yam Sakler Cry Hok Do Pai Chan So Gigo Song Ya Tan Soy Mai Sea Gong Gon Tong The Beg Guo Tonga Sing The Bay Well Hai Wai Tan So Dai Yin Guller Zi Hate Teng Tai Yip Long Sip Choi Gu Do Get Fon Zi Hua Tong Sim Witchanga Tai Chong T Mai Some Hit Quinta Bang Him Yan Chile Silum Ging Y Chung Ham Tong Sigma Lap Yap Zi Yao Sip Choy L I Mean Com Lim Tadam Some High Bus Collar. Comigo Kong Seng Din Fan Dilon Chao Choker. J Lilo Yang Din Van Be Ching White But Le Yu Sil Fatong Capsal Yan Chile Be Yang White Hoi Pong Jogam Chong Dile Hold Satan Yin Yao Hin Silla Gul How Got Ton Yabun Din Fan Song Baile Some Mom Yin Chai Yan Chile Limso Dapit My Son What Hai Y Joy Cow Ling Sing Tong C So Gandino Singong Com Sed and Kin Hai Tosek Tai Sing Tong C So Hoy Sil Secret Go Singh C Sog Dot Yang Little Kiss I Super Kin Lam Chiculat Gas In Ton Tisol High Bay Ball Ole So Y Dai Ta Yingo Buy And Ying White This Chigulette Hikin Hong Kolo Loma Com Sul Mina Jagina Lyon Sing Tong C So Combat Yul Sing Yin Tai Dog Matan So Gangasai Vong Tivong Long Long Matol Hai Sam Dai Go Long Yon So Disal Moi Hoi Tai Gong Gaul Dai Kit Long Tong Dun Bad Jack Sang Tong Tivong Yu Yon So Yan Time Hub Sang Chok G Fong White San Chin. Yan Chile Sho Togo Yam Sec Sip Choi Com Sipim Young Soma Dun Che Fe Yang Yun But Late Caps Yi Sang Yapun Yan Ho Sil Cho Yin Bit Soy T Fong Soon Sip Choi But Choc Fong Tosu An Do Got Yam Sec Sip Choi Do Cho Gauga T Fong Com Sul T Fong Sip Long Hoi Chit Tang Lai Mulgan Tai Chong Leng Dim Chat Zido Y Dim Yi Hut Com Gol Chang Yao T Fong Fu Hor Y Call Jim Mala Pai Llo Chichin Dilong Z Fong Haiao Yu Tai Sing Lo Leg Bil Yin Da Sul Tla Chung Li Hong Gar Chit Haiao Hog Lake Ango Da Mate Tong Satan Yim Changila Ho Chi Damaj C Fong Choice C Gen Ges and Meljong Yu Com Tong Ho Y Fuk Jacong Bow Z Fong Time Gus Y Z Fong But Bow Z Fong Hai White Ho Zivong Y Gun Dagan Later So Hol Tin Ya Hong Tong Fun Zig Bajin Bow Z Fong Zip Choi Tong Sum Jong Tigan Hai Mom Yin Guan Yum Sigma Yin Young Josebund. Hango Yu Go Tai Tam Top Got Loyac Mat How's Head Yu Jai Ban So Y Ne Hai Foo Hum Bow Difong Tai Yin Ga Hin Silla O Laia D Cidi Yu L J Cho Simon Fong Himbo Guan Your Some T Ful Fao Yu Jai Ban Uh Do Yu Some Hugun Toma Taiang Ton Yu Bang Haiao Bow Jong Yu Jong Yes Yu Jai Ban Jes Hai Fong Some Hisek La Yao So Y Na Hai So Y Chin C Yu Jai Bang Yong That My Chi Sim Tonga Yin Gao Hinsi Laiao Hai W Jan Gatai Mato See Dan Bat Dam Gusai Command Chiculat La Com Sun Chicul Hai Ba Hum Nico Bow Ton Da Hodo Yang Silla K Chigulagle Hai Do Y Some Hut Goin Kin Hong Yao Yak Yao Kai Hak Chiculek Com Yoga Chile Punch Yao Ya To Yul Yi Hala Titan Ging Hong Family No Sip Jod Come Hong Yo La Hong Dimet Ya Yo Sun Gansana Sig Yong Hong Yo. Daddy Y Tyler Hey Hong Yi Sang Yo Yingal Teacher T Muya Sip Chil M Silga Sam Fun Chi Ba Yes I Mou Yang Z Mah. Yo Yao Yingao Teacher Yo Hong Yo Casu Mega Gong Yes Sao Yokle Do Sam Jong Doi Jake's Yao Yak. Communic Hong Yople Jun Tun Mega Gong Asapana Gai Dan Gai Dang How I Jung But Yao Tai Ham Yao Yi Bati Sama How Hakan Guson Gay Foodang Yu, Hold O I Sang Y Mul Yat Sang Hun Dai Hul Dong Hong Ying Yod Jang Sat Jol Gai Dang Choy Tomai Sam Hikun Zat Bang Walked Hong Lubang Fong Him Hai Mom King Gwani Some The Fu L Dong Yin Govin Muryat Sean Zekai Dan Kong Zi Gong Seng Do Y Ging Hung Zho Zekin Yi Yu Lang How Y Lo Yan Teng Kai Jo Hyakim Cop Bogin Hong Fan Sec Tivong Jitole Hago No Men Yun Bogat Y Fong Se Gai We Sang Zho Zekin Yi Muya Chip Tuler M Sil Ghong Yit Long Y Persan Da Hong Hai Tong Seng Wig Tin Yin Fan Sek Tivong Hai Chin Zo Yu Yok Lai Ban Lumin Guayat Chip Chilon Dai Yu Said Yum Yo Pers Yale Ki Hong Yang Hong L Hai Chong Seng Yan Chi Chong Dim Hingle Fong Hale Siu Sigati Kong Yip Hin Sang Seng Fan Seng Zivong Sun Secur Ga Gong Go Sekana Can I Gong Com Omega Feed Hong Omega Sex Tifong Sun Coming Fe Guang Fan Yang White Hut Gun Gin Hong Yao Yek May Walk Sum Jong Hot Win Y Pose Long T Y You Lato Is Yao Jong Com Omega Sex Tifong Soon Jai Wang Wong Base Y Y T Fong Yin Y Gun Yin Yao Tin Yong Fat Com Twitter Sick Mega Soon Ta Hai Gang Yo Payu Gin Gua Omega 6 The Gin Hong Hai Teng Mi Yang Hang Yul Gam Feather Silumia Gosuba Kwa Yao C Late White Gam Ti Bo Chong Tai White Thing Yit Lang Taxi Ganai Gam Fey Bo Chong Tai Khao Gore But Yu Wandong It But Y T Sek And Y Bus Yong Com Diale He Mong Tai Sing Wandong Bu Yin Tong Su Bo Chong Tai How Satan D T. Com Sue Mina Jum Dio Gay Sun Sun Tan Sun Gang Loble Jongedi Cafe Yan Dang Bo Song Zai Hai Tong Sai Gin Y Com Lidi Sig Disagon Jai Com Dagason Dagatu Yao Sak His D Ya Sakti Gay Suna Juan Dong Ding Me Bonto Soy Mina Dang Daga Ho Yi Sulemina Cho Zo Chan So I Goma Takai Hoy Tam So Hingo Tang Chao Zing Lon Hoy Tai Dot T Fong So Tak Hand Lingo Zho Teng Fong Helic T G Fun Pujit Lon Me. Jong Y Long Sub Tap Can I Gong? This Yam T Sul Mont Soy Lum Gong Y New Yang Yan Chow's Head Can Julet Jolico Yam Se Kai Rakaban. Com Sud Minute Kai Gong Jolong Chong Kwa Mosek That Jong Wandong Bu Yin Com Little Khai Wall Sek Yong Yu Wandong Bu Yin Mot Bis So I'm Com Two Bow Jalajai Leo Chitang Mopila Tom I Gosigan Hant Chilak Lao Changer Chitang Lona Chitang Bajla Chitang Zif Tan Sofa Matin Bolt Sang Yu Bow Van Com Lidi Kit Yong Yung Ada To Bon Do Le J Wan Baj Wantong Yuna Com K Little Kai Chai White Genge Wandong Chit Come Do I Chitang Lidi Tan So Fa Malachi Tang Lidi C Fong Sang Yu Bovana Chitang Y Long Chit and Tama Chat La Chit Mok Ba. Com Little Kobe Waya Chabil Say Joy Tan So Fa Matong Z Fong Chit Tang Son Cho Com or Chim Tagola Tan Sofa Make Choit Wandong Bu Yin High My Secret Guanima Comiencia Do Y Wandong Buin So Y Kau Gaya Negola Tan Sofa Mat Bit So Yao Sin Howler Yapun Dai Jong So Y Bit Yoga Compu Hit Tang Mok Buton C Sang For Me Com Li Lampule Changia Thai Gam Zia Changer Lam Sang Mu Y Langdim Same Lang Dim Ga Gong Gun Lo Sang Jai Langdim Sam T Lang Dim Lok Se Gong Com Yu Chun Gai Fan Jes Dolor Gang Sue. Gum Gam Zia Jai Tai Chong Guo Chong Gin Y Buy Gam Chong Lang Dim Same Langdim Ga Gong Gun J Liga Chong Tai Chong Lang Dim Zap San Tai Chong Fundinse Gin Yi Buital Gam Silang Dim Yet Chilang Dim Yi Gong Chit Tangit Long Like Y Lukai Suniga Cheng Tai Chong C Likau Tai Fong Zi Hai Tai Chong Ling L Chit Ting Gong Built Seng Tai Chong Hai Chang Ligos Tai Sol Dai Yung Yap Hai Chung Tai Yi Bogit Gua Chi Sang Bogi Gwa N Touch Leg Mok Bil Tai Chong Then Jul Yung Yagong Sek Hai Gusin Muay Situ Leg Mok Bil Tai Chong Seng Yi Sub Ga Mui Funin Jong Si So Chai Bogi Gwa Sang Y Fe Wan Dong Seng Dong Chan Yit Hai So Chong Tai Chong Go Dou Fe Song Go Fan Bit Ma Yat Dim Lang Yim Yat Yet Dim Y Dim Say Yapu Yan Yat Com Toki Gola Bu Yit Lap Gum Lid Lay Yusip Choki Dog Nike Yao A I Dol Y Gong Hold D Le Dim Chit Tang Lega Wandong Hai Chakla Com Chota A Di Fin Fan L So Child Ham Yogan Fitz and Seal Yang Go Yit Longer. Com Yan China Pit Tang Later. Boy T Sil Choy Sun Fan Sol Choi Commons Yam Saka Kin Sil Choy Hog Yam Saka Uli Mob Chang Hang Mo Yang Yin Gala Sengong White Gam Chong Sengh Soy Tisap. When Go Bagong Died Also Low Lake Tis Again Basabai. Come Did I Hot Dil Langwood Yam Se Kin Yan King Weller Yam Se Ming Se Banyum Kwait Your Dan Sang Buy Yatong Tongala Chong Fong No Yan Silla Coian Fa Sina Gai Watson Gong Choida Yan So Way Wando Sikh L Sina Chang Yan Silla Li Pai Mean Kam Chun Chonego Yim Gat Hai Mo Yang Go Yam Se Kwa But Y Sungi Pinch Lungo T Jok Choida Gasig Matai Singwala Tot Gin Yi Hoi Gai Di Hong Log Tat Lok Pi Min Tai War Z Yit Long Fat Jemu Yakong Yit Long Sub Do Y Sap Di Lang Le Hoy Sang Segmut Let Yuk Tai Sip Chil T My Yang Young Sing Fan Fu Hub So Le Hog Yam Se Fong Sek Ganina Gok Chong Yam Sek Fong Fat Chang Chap But Kong La Yu Sang Ton Sek Lai Fong Father Do Ho Y Sang Yassi Com Yusin Golan It Gang Sing Yam Sec Father Kiss I Hold On Chun Kate Pang. Gany Fong Fa Yao Sai Kiss and Mog. Lyu He Gam Chung Fong Hold O Ying Silla Chong Yi Lang Hong Zag Chong Yu Sang Yungo Yu Yam Sek Yang Sek. Yo Hong Y K Sis But Yin Gao Teacher Tai Mai Tai Tan So Yam Sek He Gam Chong Hong Gong Sum Min Son Chamok Ling Hong Yin Gul Teacher Do N Sek He Gam T For Mina Hai Moldaby Yo Say Fun Ya Hong Ling Lam Bat Sak Sip Choy Bind Gangakon. Singola Zhong Yin Govin Sang Tong Yam Sector Y Gay Yo Sang Sang Hong Sans Foom Hug Jong Then Yu K Mai Sun Did Me Wala Yumke Yam Sek Fat But Yu Gua Gay Bun Gong Hong Zo Yang Yam Sip Cho Gangam Mo Sat D Ma Yao Haga Fong Fat Silk Sigma Hyat Lingong Sang Yam Sek Mai Seat Mauri Segmat Pelambu Cle Be Yang While Gin Hong Yao Yang Hhoi Pon Sang Gum Lingola Y Sigmut Ba Gamer Could I Be Tip Chung Jo Gin Hong Be Tim Com Yuri Chan Sigmat Gandh Fang My Hold While Kiss I Fish Lamu Haio Yang Yao Da Hong Zilla Tong Young Hia Fong Fuck Gap Ton Mayo. Gum Beam Bao Ya Hong Bay Gar Sip Tong But Sip Chum Be Bag Yin Long Zhou Mol Ne Santa Jose My Sang Fat Y Bill Ja Hut Ziamin Kissum Mo Hin Jai Yan July Ham Yab Yun Yi Pin Jong Watapin Fai Mar Jong Segmat Yum Sec Do Yang Fa Way Gang Hogat Ted Gonolany Dodis Yun Sang Tra King Yin Yasegmat Seu Sek Gar Gong Tai Jum Secret Yun Zap Dum Gagong Segman Why Line O J Dam Bafan Seneca Gold O Gar Yang Young Do Sun I Gin Hong Mai Ligo Tai L Jose N Silla Hai Fong Song Zek Yong Dum Jotil Tai Chong To My Sun Tai Jose Kin Hong Dum So I Wai Single Take A Dong Time O'Bilt Learn Do Sang Passan Tai Chong Bow Dong Hai Hub Levi So Sina O D Lang W Yam Se Kore Hai Yukang Yam Se Yu Chang Let's Eng. Tomala Got Lai Yang Yo Gasip Ya, Comat Yam Se Kwai Wakabla So Jong Yu Tai Yu Hud Jong Yukunim Com Libun Sulet Kangaza Tako Yu A Dong Yang Young Is Hong Some John Sea Com Hing Hog Tea With Go Gai J Wandong Yuna Gaudina Do Hai Li Busim Water Fong Fu Y So Yak Come Child Hans Libus A Pin June Yang Tenga Gavos Y Mab Hang Song Com Yo Lei Hai He Mong Yin Gaud Yin Hong Yam Sec Do Santa Gin Hong Yam Sec Fin Yo Hing Che Yato Tai Hai Comes Yam Se Gleth Bou Fan Com Jung Yul Ja Sud Fong White Peng He Ma Yam Buy Man Zat Gun Talk Yao Just Mina Cox Hang Y Denget Thailand Wutong So Yam Liu Jing O Lui Chan Yu Yam Bah So Yam Do Yao Susekab Sec Moy Just Dilang Sek Dum Munjuk Da Mgu Bow's Yol Tang Zi Yam Second Yati No Mean Yo Farsi Yan Si Hart Dim Gali He Sang Zi Gayati Ye Tatum Order Channel Sik Ham Coi Sensum Gin Hong Some Le Hot La Sang Yi Hang Si Chat Lat Sang Chang Lay Char Tang Dang Su J Gat Com Yule Hang Choi Hot T Segler Fun Yang Tanya Channel Dim Gai Dan Yoda Your T Segler Him Satan Toy Hokka K Seg Hai Coban Su Bun T Later Hogosi So Yiman To Hai Sibun Then