Tag: Nutrition

Categories
Uncategorized

Animal Protein vs Plant Protein: Understanding the Differences, Benefits and Drawbacks.

Animal Protein vs Plant Protein: Understanding the Differences, Benefits and Drawbacks.

Shares
Post Views: 2,131

Protein is an essential nutrient vital in various physiological functions within the human body. Regarding protein sources, animal and plant protein are two main categories individuals often consider. Both types offer unique characteristics, and understanding their differences can help you make informed dietary choices. This article will explore the disparities between animal and plant protein and discuss their benefits and drawbacks. So, let’s delve deeper into the world of protein!

Understanding Animal Protein

Animal protein is derived from animal sources such as meat, poultry, fish, eggs, and dairy products. These sources are known for their high biological value and provide essential amino acids for proper functioning.

Definition and Sources of Animal Protein

Animal protein encompasses many foods and is widely available in the human diet. It is primarily obtained from animal sources, including:

  • Meat: Beef, pork, lamb, etc.
  • Poultry: Chicken, turkey, duck, etc.
  • Fish and seafood: Salmon, tuna, shrimp, etc.
  • Eggs: Chicken, quail, or duck eggs
  • Dairy products: Milk, cheese, yoghurt, etc.

Nutritional Composition of Animal Protein

Animal protein is recognized for its complete amino acid profile, meaning it contains all the essential amino acids required by the human body. The body cannot synthesise these essential amino acids, which must be obtained from dietary sources. Animal protein also provides vital nutrients like vitamins, minerals, and healthy fats, depending on the specific animal source.

Benefits and Drawbacks of Animal Protein

Animal protein offers several benefits. It is a rich source of high-quality protein, which aids in muscle growth, repair, and maintenance. Additionally, animal protein contains essential nutrients such as vitamin B12, iron, and zinc, which are more readily absorbed by the body than their plant-based counterparts.

However, there are certain drawbacks to consider. Some animal protein sources can be high in saturated fats and cholesterol, which may contribute to cardiovascular issues when consumed in excess. Moreover, animal agriculture has significant environmental impacts, including greenhouse gas emissions and deforestation.

Compared to Animal protein vs plant protein. The Benefits of Animal protein.

Exploring Plant Protein

Plant protein is derived from plant-based sources such as legumes, nuts, seeds, grains, and certain vegetables. It offers a wide array of options for individuals following different dietary patterns, including vegans and those seeking to reduce their consumption of animal products.

Definition and Sources of Plant Protein

Plant protein can be found in various foods and ingredients, including:

  • Legumes: Lentils, chickpeas, black beans, soybeans, etc.
  • Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, etc.
  • Grains: Quinoa, brown rice, oats, wheat, etc.
  • Vegetables: Spinach, broccoli, peas, Brussels sprouts, etc.

Nutritional Composition of Plant Protein

Plant protein sources often contain a good amount of fibre, vitamins, minerals, antioxidants, and protein. While plant proteins may not always offer a complete amino acid profile, combining different plant protein sources can help achieve a balanced amino acid intake.

Benefits and Drawbacks of Plant Protein

Plant protein brings numerous benefits to the table, and it is generally lower in saturated fats and cholesterol compared to animal protein, making it heart-healthy. Plant-based diets have also been associated with reduced risk of chronic diseases such as cardiovascular disease, certain cancers, and type 2 diabetes.

However, there are a few considerations to keep in mind. Some plant protein sources may be lower in certain essential amino acids, such as lysine or methionine. However, these amino acids can still be obtained with a varied and balanced plant-based diet. Additionally, some plant proteins may contain anti-nutrients, such as phytic acid, which can inhibit the absorption of certain minerals like iron and zinc. Proper cooking techniques and food combinations can mitigate this issue.

Compared to Animal protein vs plant protein. The Benefits of plant protein.

Animal Protein vs. Plant Protein

Now that we have explored the characteristics of animal and plant proteins individually let’s compare them to better understand their differences.

Protein Quality and Bioavailability

Animal protein is considered a complete protein because it contains all the essential amino acids in the proper proportions for human requirements. This makes it highly bioavailable, meaning the body can easily absorb and utilise these amino acids.

On the other hand, while some plant proteins may lack certain essential amino acids, combining different plant protein sources can result in a complete amino acid profile. For example, combining legumes with grains, nuts, and seeds can provide a diverse range of amino acids. This practice is essential for individuals following a vegan or vegetarian diet to ensure adequate protein intake.

Digestion and Absorption

Animal protein tends to be more easily digested and absorbed by the body due to its protein structure and amino acid composition. The digestibility of plant protein can vary depending on the source and processing methods. Cooking, soaking, or fermenting specific plant protein sources can enhance their digestibility and reduce the presence of anti-nutrients.

In conclusion, animal and plant proteins offer unique benefits and considerations. Animal protein provides a complete amino acid profile and is highly bioavailable, while plant protein brings numerous health benefits and is more sustainable. Integrating both types of protein into your diet can help you achieve a well-rounded and nutritionally balanced approach. Consider your dietary preferences, health goals, and environmental impact when choosing protein sources. You can learn more about making your diet effective by speaking to a dietician or nutritionist with just a few taps via the oDoc app

 

Sources

“Animal vs. Plant Protein — What’s the Difference?” Healthline, 17 June 2017, https://www.healthline.com/nutrition/animal-vs-plant-protein.

“Plant vs. Animal Protein: Which Is Better for Building Muscle, Weight Loss.” Healthline, 14 April 2023, https://www.healthline.com/health-news/animal-plant-protein-comparison

“Animal Protein Versus Plant Protein: What’s the Difference?” WebMD, 15 November 2021, https://www.webmd.com/diet/difference-between-animal-protein-plant-protein.

 

Shares
Post Views: 2,131

Similar Articles...

Channel a doctor in just three taps

இப்போதே oDoc ஐ டவுன்லோட் செய்க

Download oDoc

Back to oDoc Blog

Categories
Blog Article Featured

Fighting Cancer with Nutrition

Fighting Cancer with Nutrition

Shares
Post Views: 2,717

Cancer is a complex disease that results from multiple interactions between genes and the environment. It is regarded as one of the current leading causes of mortality worldwide. Cancer is abnormal division and reproduction of cells that can spread throughout the body. It consists of almost 100 disorders caused by nearly 300 different growths.

Because cancer occurs in cells that are replicating, the patterns of cancer are quite different in children and adults. In early life the brain, nervous system, bones, muscles and connective tissue are still growing. Thus these tissues are more commonly involved with cancerous lesions in children than adults. Conversely, common adult tumors involve epithelial linings. Leukemias and lymphomas, which are cancers of the immune system, occur in both children and adults.

 The goals of medical nutrition therapy for patients with cancer are  giving the best possible quality of life, controlling cancer related symptoms, maintaining  healthy body weight and body strength, keeping body tissue healthy and decreasing side effects before, during and after the treatments.

Cancer and cancer treatments may affect taste, smell, appetite and the ability to eat enough food and absorb nutrients from food. This can cause malnutrition, which is a condition caused by a lack of key nutrients. Malnutrition can cause the patient to be weak, tired, unable to fight infection and complete cancer treatments. Malnutrition may be made worse if the cancer grows or spreads. Medical Nutrition Therapy is important for healing, fighting infection and having enough energy to prevent malnutrition.

cancer patient sitting on a hospital chair

Malnutrition associated with cancer patients

The origin of malnutrition in cancer patients is multi-factorial. The prevalence of malnutrition in cancer patients is higher than in general patients because of cancer-specific characteristics and treatment processes. Most cancer patients undergo surgery, radiotherapy, chemotherapy, hormone therapy, immunotherapy and stem cell transplant depending on the type and stage of cancer. These treatments are associated with various side effects. Among these side effects, loss of appetite, sore mouth or throat, dry mouth, change in taste, vomiting, nausea, diarrhea, constipation and fatigue can negatively affect dietary intake. 

Malnutrition can cause weakness, tiredness, infection risks, side effects of cancer treatment and mortality rates. Malnutrition may be worse if the cancer grows or spreads. Wasting is accelerated by the proteolysis of skeletal muscle and consumption of body fat. Accelerated mobilization and consumption of host protein stores from peripheral tissues occurs to support gluconeogenesis and acute phase protein synthesis. Consumption of the right amount of protein and calories is important for healing, fighting infection and having enough energy.

Anorexia and cachexia are common causes of malnutrition in cancer patients. 

Anorexia is the loss of appetite. It is a common symptom in patients with cancer. Anorexia may occur early in the disease or later, if the cancer grows or spreads. Anorexia may be attributed to altered taste and smell or to changes in the hypothalamic food regulation. Some patients already have anorexia when they are diagnosed with cancer. Most patients who have advanced cancer will have anorexia. Anorexia is the most common cause of malnutrition in cancer patients.

Cachexia is a condition marked by weakness, weight loss, fat loss and muscle loss. It is common in patients with tumors that affect eating and digestion. It can occur in cancer patients who are eating well, but are not storing fat and muscle because of tumor growth. Some tumors change the way the body uses certain nutrients. The body’s use of protein, carbohydrates and fat may be affected, especially by tumors of the stomach, intestines, head and neck. A patient may seem to be eating enough, but the body may not be able to absorb all the nutrients from the food. Disturbance of digestion and absorption also accompanies some tumors. Nutritional demand in the tumor-bearing state is increased due to alterations either by the neoplasm itself or by the stressed host.

Dietary management for cancer

It is important to maintain proper nutrition before, during and after cancer treatments like radiation therapy, chemotherapy, hormone therapy, immunotherapy and surgery. These procedures and medications can cause many individuals to lose their appetite and energy, putting them at an increased risk for malnutrition. On the other hand, some cancer treatments may cause weight gain. The main goal of medical nutrition therapy is to keep body weight constant. 

Early nutrition screening and assessment help to find problems that may affect how well the patient’s body deals with the effects of cancer treatment. Finding and treating nutrition problems early can help the patient to gain weight or prevent weight loss, decrease problems with the treatment and help recovery.

It is important to treat cancer symptoms and side effects that affect eating and weight loss early. Strategies for preventing weight loss can be identified as increasing appetite, helping food digestion, treating nausea, vomiting, diarrhea, constipation, preventing pain, treating mouth problems such as dry mouth, infection, pain and sores.

In order to minimize weight changes, heal properly and maintain the energy to cope with all the new challenges, a wide variety of high-calorie and high-protein foods need to be incorporated in patient management. Protein helps to ensure growth, repair body tissue and maintain a healthy immune system. Without enough protein, the body takes longer to recover from illness and will have a lower resistance to infection. People with cancer often need more protein than usual.

Nutrition needs are different for patients with advanced cancer. It is common that patients with advanced cancer want less food. Patients usually prefer soft foods and clear liquids. Those who have problems swallowing may do better with thick liquids than with thin liquids. Patients often do not feel much hunger at all and may need very little food.

In patients with advanced cancer, most foods are allowed. During this time, eating can be focused on pleasure rather than getting enough nutrients. Patients usually cannot eat enough of any food that might cause a problem. However, some patients may need to stay on a special diet. For example, patients with cancer that affects the abdomen may need a soft diet to keep the bowel from getting blocked.

Nutrition support for patients with cancer

It is acceptable to take in food by mouth whenever possible. Some patients may not be able to take in enough food by mouth because of problems from cancer or cancer treatment.

A patient who is not able to take in enough food by mouth may be fed using enteral nutrition (through a tube inserted into the stomach or intestines) or parenteral nutrition (infused into the bloodstream). The nutrients are given in liquid formulas that have water, protein, fats, carbohydrates, vitamins and minerals.

Nutrition support can improve a patient’s quality of life during cancer treatment, but there are harms that should be considered before making the decision to use it. The patient and health care providers should discuss the harms and benefits of each type of nutrition support prior to implementation.

Enteral Nutrition

Enteral nutrition is giving the patients nutrients in liquid form (formula) through a tube that is placed into the stomach or small intestine. 

A nasogastric tube is inserted through the nose and down the throat into the stomach or small intestine. This kind of tube is used when enteral nutrition is only needed for a few weeks. A gastrostomy tube is inserted into the stomach and jejunostomy tube is inserted into the small intestine through an opening made on the outside of the abdomen. This kind of tube is usually used for long-term enteral feeding or for patients who cannot use a tube in the nose and throat.

The type of formula used is based on the specific needs of the patient. There are formulas for patients who have special health conditions such as diabetes, chronic kidney diseases and other chronic conditions. 

Enteral nutrition is sometimes used when the patient is able to eat small amounts by mouth, but cannot eat enough for health. Calories and nutrients are given to the patient through tube feeding. 

Enteral nutrition may continue even after the patient leaves the hospital. If Enteral nutrition is to be part of the patient’s care after leaving the hospital, the patient and caregiver will be trained to do the nutrition support care at home.

Parenteral Nutrition

Parenteral nutrition is used when the patient can’t take food by mouth or by enteral feeding. Parenteral feeding does not use the stomach or intestines to digest food. Nutrients are given to the patient directly into the blood, through a catheter (thin tube) inserted into a vein. These nutrients include proteins, fats, vitamins and minerals. Parenteral nutrition is used only in patients who need nutrition support for five days or more. 

If parenteral nutrition is to be part of the patient’s care after leaving the hospital, the patient and caregiver will be trained to do the nutrition support care at home.

Going off parenteral nutrition support needs to be done slowly. It should be supervised by a medical team. The parenteral feedings are decreased by small amounts over time until they can be stopped, or as the patient is changed over to enteral or oral feeding.

Potential side effects & coping strategies

Cancer and associated treatments often result in taste alterations. Chemotherapy can result in the reduced ability to taste sweetness and a higher sensitivity to bitterness. This changes the flavor of foods like sweets, desserts, fruits and vegetables. Some individuals may experience an unusual dislike for certain foods, flavors and odors. Some studies indicate that zinc supplementation may protect against taste disorders.

Pain medications, changes in eating habits and decreased physical activity can cause bowels to move less frequently and stools to pass more difficult leading to constipation. Cancer treatments and medications can cause bowels to move much more frequently and stools to become very loose resulting in diarrhea. 

Overall, these side effects can result in decreased calorie intake and not meeting daily energy and nutrient requirements, causing weight loss. In addition to effects on appetite and body weight, psychological well-being can also be affected. The pleasure associated with eating can be negatively impacted, resulting in social and emotional impacts. Taking steps to improve nutrition and eating experience can improve physical and emotional well-being.

The potential side effects and associated coping strategies to be implemented for cancer patients are as follows.

Weight Loss 

  • Nutrient dense foods & snacks frequently
  • Small frequent meals throughout the day
  • High calorie high protein foods & snacks

Nausea/vomiting

  • Slow eating
  • Small frequent meals instead of large meals
  • Avoid tight clothing
  • Drink beverages before meals instead of with meals
  • Eat dry & salty foods (toast, crackers, corn chips)
  • Avoid high fat, spicy & highly sweetened foods
  • Avoid foods with strong odors
  • Eat bland & soft foods in treatment days
  • Drink liquids to stay hydrated
  • Sit up or keep head raised for at least 1 hour after eating

Constipation

  • Drink plenty of fluids
  • Foods high in fiber (raw fruits & vegetables, whole grains, legumes)
  • Incorporate light/moderate physical activity daily

Sore throat/mouth

  • Soft & moist foods
  • Avoid dry & rough foods
  • Avoid tart, acidic, or salty foods and drinks
  • Avoid irritating spices such as chili powder, cloves & hot sauces
  • Avoid season foods with herbs
  • Consume food at a soothing temperature
  • Avoid alcohol, caffeine & tobacco

Diarrhea

  • Drink plenty of clear, non-carbonated beverages
  • Avoid fried, spicy & highly sweetened foods
  • Eat easily digestible foods (apple sauce, banana, yogurt & rice)
  • Avoid foods high in fiber, slowly resuming these foods when diarrhea is controlled
  • Eat salty snacks
  • Take high-potassium foods (fruit juices, potatoes, bananas)
  • Avoid foods causing gas/cramping (beans, cabbage, broccoli, spicy foods, carbonated beverages   
  • Limit milk and other lactose-containing foods
  • Avoid chewing gums, sugar-free gums and all candies made with sorbitol  

Fatigue

  • Nutrient dense foods
  • Small frequent meals
  • Drink adequate fluids throughout the day
  • Moderate physical activity

Dry mouth

  • Drink plenty of fluids
  • Use broths, soups, gravies & yogurt to moisten foods
  • Limit caffeine intake
  • Take a swallow of beverage with each bite of food
  • Suck on hard candies/ chew gum to stimulate saliva production

Taste changes

  • Add extra seasoning/condiments
  • New recipes
  • Maintain good oral hygiene to help foods taste better
  • If metallic taste is present, replace metal silverware with plastic
  • Emphasize texture in meals

Poor appetite

  • Add lemon/lime juice to foods due to increased preference for tart flavors
  • Drink tart beverages (Lemon, lime, cranberry)
  • Eat during best times, when feeling hungry
  • Small frequent meals
  • If liquids are more tolerable than solids, consume nutritionally adequate, high calorie liquids
  • Avoid too many liquids with meals to prevent feeling full early
  • Nutrient dense food consumption
  • Be physically active, serving as an appetite stimulant
  • Eat in a pleasant environment

Difficulty in swallowing/ chewing

  • Soft, moist, blended foods 
  • Semi solid foods
  • Altered foods & drinks
  • Drink with a straw
  • Add sauces/liquids to help swallow

 

fighting cancer with nutrition

Nutrition for cancer survivors

Cancer survivors have special health needs, especially because of the risks of late effects and the cancer coming back. Studies have shown that a healthy diet helps to prevent late effects such as obesity, heart disease and metabolic syndrome. Researchers are studying whether certain diet and exercise habits in cancer survivors can keep cancer from coming back or keep new cancers from forming.

Healthy diet and lifestyle habits can improve the quality of life for cancer survivors. Surveys show that many cancer survivors do not follow cancer prevention guidelines and have lifestyle behaviors that may increase their risk for late effects or make late effects worse. Education programs can help cancer survivors learn how to make behavior changes that keep them healthier. Programs that cover diet, exercise, and stress management are more likely to help cancer survivors make lasting changes. 

Plant foods like whole grains, vegetables, fruits, nuts and seeds have antioxidants and phytochemicals that can prevent cancer. They are rich in dietary fiber, vitamins, minerals and phytonutrients. These foods are also naturally low in calories and help to maintain a healthy weight. Antioxidants include vitamin A, C, E, selenium, zinc and some enzymes that absorb and attach to free radicals, preventing them from attacking normal cells and interrupting cancer formation. Consumption of a variety of fruits and vegetables, which are good sources of antioxidants, is a healthy way to get antioxidants in the diet and prevent cancer recurrence in cancer survivors.

Article by

W.T.Nilakshi Madhushani

Dietitian/Clinical Nutritionist

SLMC Reg No-45/128

 

Sources

  • Cleveland Clinic

Similar Articles...

Channel a doctor in just three taps

இப்போதே oDoc ஐ டவுன்லோட் செய்க

Download oDoc

Back to oDoc Blog

Categories
Blog Article

The New Diet in Town – Intermittent Fasting

The New Diet in Town – Intermittent Fasting

Shares
Post Views: 4,591
Intermittent Fasting

You: Why aren’t you eating lunch?

Co-worker: Oh I’m skipping lunch,  it’s just this new diet I started. It worked so well for my cousin. She lost 10 kilos! It’s called intermittent fasting.

Sounds familiar? In recent years, we’ve heard chatter about intermittent fasting on social media, our social media circles and health blogs. 

What is intermittent fasting? Is it healthy? Will it lead to other health problems? Whether it’s intermittent fasting for weight loss, overall health or lowering your blood sugar, keep reading to find out all the details about intermittent fasting. 

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles  between periods of fasting and eating. It doesn’t necessarily involve omitting certain food types to achieve your weight loss goals but focuses more on when you should eat vs what you should eat (that means you don’t have to say goodbye to cake forever, yay!)  AKA, in a typical intermittent fast, you will eat for a certain period of time and you will fast for a certain period of time. During fasting, you eat very little or nothing at all. 

Let’s look at some popular intermittent fasting methods: 

  1. The 16/8 method (popular with beginners)

With this, people generally skip breakfast but maintain their regular eating period for  8 hours. For example, you could only eat between 12 pm – 8 pm. After 8pm, you will be fasting for 16 hours until you can eat next.

         2. The 5:2 diet 

This dietary plan involves only consuming 500-600 calories during two non-consecutive days of the week. You can eat as you usually do on the other five days. 

         3. Eat-Stop-Eat (best for advanced/experienced fasters)

Eat-Stop-Eat requires fasting for 24 hours, usually once or twice every week. For instance, you would not eat anything between lunch on one day and lunch the next day. 

Please consult with a nutritionist before you begin the above diets.

 

Intermittent Fasting Balanced Diet

So, does it really work? 

40 studies found that subjects lost 3-5 kilos over ten weeks after an intermittent fasting period. Another study with 30 participants, including obese individuals, who practised intermittent fasting over 12 weeks achieved a 6.5% reduction in weight. That’s a sweet deal, isn’t it?

How often should you practise intermittent fasting?

Usually, the intermittent fasting period is for 16 or 24 hours daily, twice a week. It is recommended that you start slow if you are a beginner. For example, you can start with the 16/8 method (scroll up for more details). Refer to the FAQs below to find out if intermittent fasting is right for you.

How does it impact your body?

During this fasting process, your body adapts your hormone levels to make stored body fat more usable. In a nutshell, this is what happens:

  • Your growth hormone increases significantly. This helps in fat loss and even muscle gain.
  • Insulin sensitivity improves, decreasing your insulin levels (so, this is beneficial for diabetic patients) . Again, this causes your stored body fat to be more accessible. 
  • Hence, a fat-burning hormone, norepinephrine, is released, resulting in weight loss.
  • Whenever you fast, your cells begin a repairing process called autophagy where your cells digests and removes old and dysfunctional proteins building up in cells.
  • Your metabolic rate will also rise by 3.6-14%! 
How intermittent fasting works

Is it unhealthy for women?

Intermittent fasting involves hormonal changes to occur. Since hormones play a huge role in fertility and reproduction it is important to be cautious.  The hormonal changes that occur during the fast may impact your oestrogen, thyroid and cortisol hormones, resulting in low energy, reduced skin and hair health, etc. 

However, intermittent fasting can be practised by women in a healthy manner to avoid hormonal imbalances from happening. As per Flo Living, here are some tips you can follow.

  • Avoid fasting on consecutive days
  • Do not fast for over 12-13 hours at a time
  • Hold off intense workouts on fasting days
  • Do not fast when you’re menstruating 
  • Choose the best diet for your hormonal health

Now, onto some of the most common question everyone has about intermittent fasting

The most important one of the lot: Is intermittent fasting healthy?

As mentioned above, intermittent fasting has a range of health benefits. However, here are some common questions people have related to intermittent fasting plans;

Does intermittent fasting cause digestive issues?

The reduction in food intake may cause constipation, bloating and diarrhoea in some cases. However, a sufficient fibre intake will alleviate this.

What are the side effects?

Hunger, mood changes and dehydration are some side effects of intermittent fasting. However, carefully sticking to the necessary fasting periods, not exceeding them and ensuring water intake throughout the day will help you successfully practise intermittent fasting.

Please do consult a doctor before practising intermittent fasting if you are 

  • Underweight
  • Having a history of eating disorders
  • Having diabetes
  • Having low blood pressure
  • Taking medications
  • A woman who is trying to conceive
  • A woman having a history of amenorrhea
  • Pregnant / Breastfeeding

Finally, after prolonged intermittent fasting, if you are experiencing extreme hunger, headaches, fatigue, and faintness, it is recommended to stop this eating pattern.

If you have a particular weight loss goal or any doubts about your diet for your intermittent fasting plan, you can consult dieticians from the comfort of your home via oDoc. 

References

  1. Intermittent Fasting 101 – The Ultimate Beginner’s Guide, Healthline (2022)
  2. Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials, RV Seimon, JA Roekenes, Jessica Zibellin, Benjamin Zhu, AA Gibson, AP Hills, RE Wood, NA King, NM Byrne, Amanda Sainsbury (2015)
  3. Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial, KA Varady, Surabhi Bhutani, MC Klempel, CM Kroeger, JF Trepanowski, JM Haus, KK Hoddy and Yolian Calvo (2013)
  4. 9 Potential Intermittent Fasting Side Effects, Healthline (2021)
  5. Intermittent Fasting and Hormonal Health: What You Need to Know, Flo Living (2021)
Shares
Post Views: 4,591

Similar Articles...

Channel a doctor in just three taps

இப்போதே oDoc ஐ டவுன்லோட் செய்க

Download oDoc

Back to oDoc Blog