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⠀⠀⠀⠀ (\__/)⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ (•ㅅ•)⠀⠀my gf telling the waitress ⠀_ ノヽ⠀ノ\_⠀⠀my food is wrong /⠀️⠀Y⠀⌒Y⌒⠀Y⠀️ヽ (⠀️⠀️⠀️(三ヽ人⠀⠀/⠀ ⠀| |⠀️⠀️⠀️ノ⠀¯¯\⠀ ̄ ̄ヽ ノ ヽ___⠀⠀>、__/ ⠀⠀⠀|(⠀王⠀)〈⠀⠀ (\__/) ⠀⠀⠀/⠀ミ`——彡⠀\ (•ㅅ•) me
(\__/) (\_(\ (>。<)💦 ٩(•o• ) < you can do it! (ა🪨 ( )و
⠀ (\ __ /) (UwU) _ノ ヽ ノ\_ / `/ ⌒Y⌒ Y  \ (  (三ヽ人  /   | | ノ⌒\  ̄ ̄ヽ  ノ ヽ___>、__/ |( 王 ノ〈 /ミ`ー―彡\ |╰ ╯ | | /\ | | / \ | | / \ |
Eating & Exercise A few people have asked me lately to elaborate on my diet and exercise, so I thought I would. I guess the thing is that I have only started this a few weeks ago, and I haven't yet discovered how well it's going to work! So far so good though I think, like I said, I've lost 3kg this month and have been eating the greasiest food imaginable. I've just put together all the things I know that genuinely work to help lose weight. Like it or not, it comes down to what we've all been told a thousand times: diet and exercise. There is no "secret" to weight loss, and it isn't easy. 1) Burn more calories than you eat in a day. One uses energy doing usual things, but doing actual exercise i.e. at the gym, an enjoyable sport, walking or running, etc. is a good way to know you've achieved something. I visit the gym most days and do about 40 minutes of cardio (burning roughly 400 cals) and maybe 30 minutes of weights. I've also started Zumba, there are free videos on YouTube. Doing 20 mins of Zumba in the morning is actually pretty fun. 2) Discover how many calories you should have each day. I can have 2,000 to be healthy, but to lose weight, I can consume only 1,200. I used an online calculator to find this out. I also joined LiveStrong.com which is a useful way to track how many calories you're consuming. 3) Having muscle helps your body burn calories. I do weights at the gym, machines not free weights, which hurts but is worth doing. People, mostly women, worry that if they do weights it'll make them look bulkier, this is absolutely not true. 4) You don't have to starve yourself, but you do have to feel hungry. I figure it's more how much you eat, rather than what. Obviously unhealthy junk food is a No but you can eat other stuff you like as long as you don't eat big amounts of it. A small calorie limit means you do spend much of the day feeling hungry, but really there are worse ways to feel. 5) Focus more on being healthy than thin. If you eat healthy food and learn more about what you can do to improve your health, the rest will take care of itself. I consider what is in everything I'm eating and what the benefits are, such as antioxidants, things to benefit the liver or kidneys or skin and so on. 6) Remove starch. Not eating starch all the time is a great way to help lose weight, so remove pasta, rice, potatoes, and bread from your diet, even for a few months. 7) Water. I find it's a bit yuck to pour water from the tap and drink it at tap temperature, so I bottle and refrigerate it and just drink that throughout the day. Water also helps one feel less hungry. Basically all of the above are the things I have learnt, and am applying to my lifestyle every day. It all makes sense, right? I believe in being healthy and good to yourself. My diet every day currently consists of bacon and eggs for breakfast fried in extra-virgin olive oil, sometimes with mushrooms. I put on a lot of olive oil because it is unbelievably good for you. It has numerous health benefits as well as being great for skin. The best part of this meal is that the oil now tastes like bacon *thumbs up*. I haven't been taking lunch, but I'll have a small supper of either fish and steamed vegetables, or avocado on wholegrain Ryvita, or yoghurt with fruit and nuts. I've been drinking 2-3 litres of water each day too as well as green tea. I drink a lot of ordinary tea during the day too which isn't going to change for any reason, the caffeine keeps my face off the floor. So it's a small amount of food, but it's all yummy things that I like! Anyway, I have to go to work now but I hope I've managed to help at least one person out with their New Year's resolution or something :p Take care now, bye bye then. xox
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⣤⣤⣤⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣴⡟⠁⠀⠉⢿⣦⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡿⠀⠀⠀⠀⠀⠻⣧⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⡇⠀⢀⠀⠀⠀⠀⢻⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⡇⠀⣼⣰⢷⡤⠀⠈⣿⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣇⠀⠉⣿⠈⢻⡀⠀⢸⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⠀⠀⢹⡀⠀⢷⡀⠘⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⣧⠀⠘⣧⠀⢸⡇⠀⢻⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣤⣤⠶⠾⠿⢷⣦⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⡆⠀⠘⣦⠀⣇⠀⠘⣿⣤⣶⡶⠶⠛⠛⠛⠛⠶⠶⣤⣾⠋⠀⠀⠀⠀⠀⠈⢻⣦⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣿⣄⠀⠘⣦⣿⠀⠀⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⢨⡟⠀⠀⠀⠀⠀⠀⠀⢸⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⢿⣦⠀⠛⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⠁⠀⠀⠀⠀⠀⠀⠀⢸⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⠀⠀⠀⠀⠀⠀⢠⣿⠏⠁⠀⢀⡴⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⡏⠀⠀⠀⠀⠀⠀⠀⢰⡿⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⢠⠶⠛⠉⢀⣄⠀⠀⠀⢀⣿⠃⠀⠀⡴⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢷⠀⠀⠀⠀⠀⠀⣴⡟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⣀⣠⡶⠟⠋⠁⠀⠀⠀⣼⡇⠀⢠⡟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⢷⣄⣀⣀⣠⠿⣿⡆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠋⠁⠀⠀⠀⠀⣀⣤⣤⣿⠀⠀⣸⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⠉⠉⠀⠀⢻⡇⠀⠀⠀⠀⢠⣄⠀⢶⣄⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⢀⣤⣾⠿⠟⠛⠋⠹⢿⠀⠀⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⡀⠀⠀⠀⠀⠘⢷⡄⠙⣧⡀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⢀⣴⠟⠋⠁⠀⠀⠀⠀⠘⢸⡀⠀⠿⠀⠀⠀⣠⣤⣤⣄⣄⠀⠀⠀⠀⠀⠀⠀⣠⣤⣤⣀⡀⠀⠀⠀⢸⡟⠻⣿⣦⡀⠀⠀⠀⠙⢾⠋⠁⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⣠⣾⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠈⣇⠀⠀⠀⠀⣴⡏⠁⠀⠀⠹⣷⠀⠀⠀⠀⣠⡿⠋⠀⠀⠈⣷⠀⠀⠀⣾⠃⠀⠀⠉⠻⣦⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⣴⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠹⡆⠀⠀⠀⠘⢷⣄⡀⣀⣠⣿⠀⠀⠀⠀⠻⣧⣄⣀⣠⣴⠿⠁⠀⢠⡟⠀⠀⠀⠀⠀⠙⢿⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⣾⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⡽⣦⡀⣀⠀⠀⠉⠉⠉⠉⠀⢀⣀⣀⡀⠀⠉⠉⠉⠁⠀⠀⠀⣠⡿⠀⠀⠀⠀⠀⠀⠀⠈⢻⣧⡀⠀⠀⠀⠀⠀⠀⠀ ⠀⢰⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⠃⠈⢿⣿⣧⣄⠀⠀⠰⣦⣀⣭⡿⣟⣍⣀⣿⠆⠀⠀⡀⣠⣼⣿⠁⠀⠀⠀⠀⠀⠀⠀⢀⣤⣽⣷⣤⣤⠀⠀⠀⠀⠀ ⠀⢀⣿⡆⠀⠀⠀⢀⣀⠀⠀⠀⠀⠀⠀⢀⣴⠖⠋⠁⠈⠻⣿⣿⣿⣶⣶⣤⡉⠉⠀⠈⠉⢉⣀⣤⣶⣶⣿⣿⣿⠃⠀⠀⠀⠀⢀⡴⠋⠀⠀⠀⠀⠀⠉⠻⣷⣄⠀⠀⠀ ⠀⣼⡏⣿⠀⢀⣤⠽⠖⠒⠒⠲⣤⣤⡾⠋⠀⠀⠀⠀⠀⠈⠈⠙⢿⣿⣿⣿⣿⣿⣾⣷⣿⣿⣿⣿⣿⣿⣿⡿⠃⠀⠀⣀⣤⠶⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⢻⣧⠀⠀ ⢰⣿⠁⢹⠀⠈⠀⠀⠀⠀⠀⠀⠀⣿⠷⠦⠄⠀⠀⠀⠀⠀⠀⠀⠘⠛⠛⠿⣿⣿⣿⣿⣿⣿⣿⣿⡿⠟⠉⢀⣠⠶⠋⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣧⠀ ⣸⡇⠀⠀⠀⠀⠀⠀⠀⢰⡇⠀⠀⣿⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⠀⠉⠉⠛⠋⠉⠙⢧⠀⠀⢸⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⡆ ⣿⡇⠀⠀⠈⠆⠀⠀⣠⠟⠀⠀⠀⢸⣇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⢿⠀⠀⠀⠀⠀⠀⠀⠈⠱⣄⣸⡇⠠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣻⡇ ⢻⣧⠀⠀⠀⠀⠀⣸⣥⣄⡀⠀⠀⣾⣿⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⢸⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣴⠂⠀⠀⠀⠀⠀⠀⣿⡇ ⢸⣿⣦⠀⠀⠀⠚⠉⠀⠈⠉⠻⣾⣿⡏⢻⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠠⣟⢘⠀⠀⠀⠀⠀⠀⠀⠀⢀⣴⠟⢳⡄⠀⠀⠀⠀⠀⠀⠀⠀⠐⡟⠀⠀⠀⠀⠀⠀⢀⣿⠁ ⢸⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⠻⣇⠈⠻⠷⠦⠤⣄⣀⣀⣀⣀⣠⣿⣿⣄⠀⠀⠀⠀⠀⣠⡾⠋⠄⠀⠈⢳⡀⠀⠀⠀⠀⠀⠀⠀⣸⠃⠀⠀⠀⠀⠀⠀⣸⠟⠀ ⢸⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣧⣔⠢⠤⠤⠀⠀⠈⠉⠉⠉⢤⠀⠙⠓⠦⠤⣤⣼⠋⠀⠀⠀⠀⠀⠀⠹⣦⠀⠀⠀⠀⠀⢰⠏⠀⠀⠀⠀⠀⢀⣼⡟⠀⠀ ⠀⢻⣷⣖⠦⠄⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣷⠈⢳⡀⠈⠛⢦⣀⡀⠀⠀⠘⢷⠀⠀⠀⢀⣼⠃⠀⠀⠀⠀⠀⠀⠀⠀⠈⠳⡄⠀⠀⣠⠏⠀⠀⠀⠀⣀⣴⡿⠋⠀⠀⠀ ⠀⠀⠙⠻⣦⡀⠈⠛⠆⠀⠀⠀⣠⣤⡤⠀⠿⣤⣀⡙⠢⠀⠀⠈⠙⠃⣠⣤⠾⠓⠛⠛⢿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢿⡴⠞⠁⢀⣠⣤⠖⢛⣿⠉⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠈⠙⢷⣤⡁⠀⣴⠞⠁⠀⠀⠀⠀⠈⠙⠿⣷⣄⣀⣠⠶⠞⠋⠀⠀⠀⠀⠀⠀⢻⡆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣤⠶⠞⠋⠁⠀⢀⣾⠟⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠉⠻⣷⡷⠀⠀⠀⠀⠀⠀⠀⠀⠀⢙⣧⡉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠢⣤⣀⣀⠀⠀⠈⠂⢀⣤⠾⠋⠀⠀⠀⠀⠀⣠⡾⠃⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⣿⡀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣿⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⠉⠉⠉⠉⠉⠉⠁⠀⠀⢀⣠⠎⣠⡾⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣧⠀⣦⠀⠀⠀⠀⠀⠀⠀⣿⣇⢠⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⠀⠀⠀⠀⠀⠀⠀⠀⠤⢐⣯⣶⡾⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⢿⣄⠸⣆⠀⠀⠲⣆⠀⠀⢸⣿⣶⣮⣉⡙⠓⠒⠒⠒⠒⠒⠈⠉⠁⠀⠀⠀⠀⠀⢀⣶⣶⡿⠟⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠛⠷⠾⠷⣦⣾⠟⠻⠟⠛⠁⠀⠈⠛⠛⢿⣶⣤⣤⣤⣀⣀⠀⠀⠀⠀⠀⠀⠀⣨⣾⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⠉⠉⠙⠛⠛⠛⠻⠿⠿⠿⠿⠛⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(੭ ˊ^ˋ)੭ ♡
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🏋️‍♀️💪🏼 exercise 🏋️‍♀️💪🏼
💪,
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🏋🏼‍♀️,🧘🏼‍♀️🏋️‍♀️🏋️‍♀️💪🏻
🏃🏻‍♀️🏃🏻‍♀️🏃‍♀️💨🖇💘🫧🌴🌊🏖️ᰔᩚ🫶🏼
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🏋️‍♀️💪🏼 compete 🏋️‍♀️💪🏼
🏋🏼‍♀️,🧘🏼‍♀️
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🏋🏾‍♀️
🏋🏻‍♀️🏋🏻‍♀️
🏋🏻‍♀️
🏋🏻‍♀️🏋🏽🔥💪🏼🎧⚜️
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣰⣿⡟⠀⠀⠀⠀⠀⠀⠀⠀⣠⣴⢆⣾⣿⠀⠀⠀⢸⡿⢷⣯⣿⣷⣦⣤⣶⣶⡆⠀⠀⠙⠛⠿⢶⣦⣤⣀⢀⣾⠟⠀⠀⠀⠀⠀⠀⠈⠻⢿⣿⣷⣶⣾⣿⡿⠛⠿⢶⣦⣤⣀⣀⠀⠙⠛⣬⠻⣷⣄⠀⠀⠀⠀⠀⣠⣤⣴⠀⠀⠀⠀⠀⠀⣤⡾⠻⠟⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⢀⣴⣿⠃⠀⠀⠀⣴⣿⣟⣥⣤⣤⣄⠀⠀⠀⣠⣾⡟⠁⢸⣿⡷⠶⠾⣇⣛⣛⣛⣛⣯⣥⡌⢩⣿⣿⡇⠀⠀⠀⠀⠀⠀⠀⠉⢹⣿⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣹⣿⡿⠋⠀⣀⣀⣀⡀⣈⠉⠛⠰⣶⣆⣀⡀⢾⡙⢷⣶⡶⠶⠛⠋⠉⠀⣠⣄⣀⣰⣾⠿⠀⢀⣀⡀⣀⣠⡄⠤⣄⣀⣀ ⠀⠀⠀⠀⢠⣾⡿⠃⠀⠀⠀⣼⣿⣿⡿⠉⠀⠉⢻⣷⣴⡾⠟⣛⣡⣤⣴⡶⠶⠿⠛⠛⠉⣩⣽⣿⡿⠋⣱⣿⡿⠉⠀⠀⠀⠀⠀⠀⠀⠀⣰⣿⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣼⣿⡟⠁⠀⠸⢿⣯⣭⣁⡉⠀⠀⠀⠈⠉⠛⠿⣿⣧⣶⠉⠿⣤⠀⠀⠀⠀⣿⣿⡿⣿⣿⣶⣾⣿⡏⠷⠿⠿⠛⠛⢻⣿⠉ ⠀⠀⠀⢠⣿⣿⠟⠿⣿⣿⣾⣿⣿⡏⠁⠀⠀⠀⠀⢉⣵⡶⠟⣿⣿⡟⠁⠀⠀⠀⠀⣠⣾⣿⠟⠁⠀⣼⣿⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⣰⣿⣷⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣾⣿⠏⠀⠀⠀⠀⠀⠀⠉⠙⠛⢻⣶⣦⣤⣀⠀⠀⠀⠈⠛⠀⢻⣼⢻⣆⠀⠀⢻⡿⠇⠀⠛⢿⣭⠀⠀⠀⣤⣶⠛⠃⣤⣴⣷ ⠀⠀⠀⢿⣿⣧⣿⣦⡀⠀⠉⠛⠻⠇⠀⠀⠀⠀⠀⢸⣿⣇⣾⣿⠟⠀⠀⠀⢀⣴⣾⣿⠟⠁⠀⠀⠀⠀⠀⠀⣶⡆⠀⠀⠀⠀⠀⠀⢰⣿⠛⢿⣿⣿⣶⣤⣄⣀⣀⣀⣠⣤⣾⣿⠋⠀⠀⠀⠀⠀⠀⠀⠀⣠⣾⣿⠿⠛⠉⠛⠿⣦⣀⠀⠀⠀⠀⠘⢷⡎⢷⡄⠘⣿⡇⢶⣆⠀⠙⢷⣶⣿⣿⠉⠿⠀⠉⢀⣶ ⠀⠀⠀⠀⢹⣿⣿⣿⣷⣆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⣿⠋⠀⠀⠀⣴⣿⡿⣋⣀⣀⠀⠀⠀⠀⠀⠀⢠⣿⡇⠀⠀⠀⠀⠀⢠⣿⠇⠀⠀⠈⠉⠛⠛⠻⠿⠿⠿⠛⣿⣿⠃⠀⠀⠀⠀⠀⠀⠀⠀⠸⣿⠛⠀⠀⠀⠀⠀⠀⠈⠙⠷⣦⡀⠀⠀⠈⠁⠈⠻⣦⣿⡇⠀⢿⣦⠀⠋⠛⣯⡉⠀⠀⠀⢰⡿⠁ ⠀⠀⠀⠀⠀⠙⢿⣿⣿⣿⣷⡄⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⢱⣿⣿⡿⢿⣿⣫⣾⠿⢿⣿⣧⠀⠀⠀⠀⠀⣸⣿⡇⠀⠀⠀⠀⠀⣼⡟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⣿⠏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠛⢷⣤⡀⠀⢸⣄⢻⣿⡇⠀⠀⠻⣧⠀⠰⠞⢷⠀⠀⠀⣿⣥⡄ ⠀⠀⠀⠀⠀⠀⣼⡟⢛⡿⣟⣾⣷⣶⣄⡀⠀⠀⠀⠀⣿⣿⢸⣿⣿⣧⠀⠙⠿⠁⠀⢸⣿⣿⠀⠀⠀⠀⠀⠿⢹⡇⠀⠀⠀⠀⢠⣿⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣿⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⠻⢷⣄⣻⢸⣿⡇⠀⠀⠀⢿⣆⠀⠀⠈⣿⡀⠀⠈⠉⠛ ⠀⠀⠀⠀⠀⣸⡟⢠⣾⣷⡿⣹⣿⣿⣿⣿⣷⣦⣀⢠⣿⣩⣿⣿⣿⣿⣷⡀⠀⠀⢀⣼⡏⠉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣾⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣼⡿⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⠛⠿⠿⠁⠀⠀⠀⠈⣿⡄⠀⠀⠸⣷⠀⠀⠀⠀ ⠀⠀⠀⠀⢠⡿⢠⣿⣿⢟⣼⣿⠟⠀⠀⢩⣿⣿⢿⣼⣿⣿⠟⠁⠙⣿⣿⣿⣦⢀⣾⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⡀⠀⠀⠀⠀⠀⠀⠀⣀⣤⣾⠟⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣧⠀⠀⣄⢿⡆⠀⠀⠀ ⠀⠀⠀⠀⠘⣡⣿⣿⢣⣾⣿⠋⠀⠀⢠⣿⣿⢋⣼⣿⠟⠁⠀⠀⠀⠈⠛⣿⣿⣿⣿⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⠻⢷⣦⢠⣶⠶⠞⠛⠛⠉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢿⡆⠀⣿⢸⡇⠀⠀⠀ ⠀⠀⠀⠀⠀⣹⣿⣳⣿⡟⠁⠀⠀⣰⣿⣿⣷⣿⡿⠃⠀⠀⠀⠀⠀⠀⠀⠀⠙⠛⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣇⠀⣿⢸⡇⢠⡄⠀ ⠀⠀⠀⠀⢰⣿⣽⣿⡏⣀⣀⣠⣴⣿⣿⣿⣿⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣿⠀⠀⠘⣷⡿⠁⠀ ⠀⠀⠀⢰⣿⣿⠿⠟⠛⠋⣩⡍⣩⣿⣿⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣀⣀⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⠀⢀⣾⠟⠀⠀⠀ ⠀⠀⠀⠈⠉⠶⠓⠀⠀⣴⡟⣤⣿⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣿⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⠛⠻⠿⢿⣿⣿⣿⣿⡶⣶⣤⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣿⣧⣿⠋⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⣴⡆⣾⣿⣵⡾⢿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⠛⠻⢷⣮⣝⠿⣦⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢰⣿⣿⡟⠁⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⣾⠟⣿⣄⠙⠛⠁⢸⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⢿⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠻⣷⡹⣿⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣴⣿⣿⣿⣷⡆⠀⠀⠀⠀⣴ ⠀⠀⠀⠀⢠⡄⣸⡿⣼⡿⠻⣷⣤⣀⣾⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠛⠿⣶⣤⡀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣿⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠹⣷⣻⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣾⣿⡿⠁⠈⢿⣿⣦⣀⠀⣼⡟ ⠀⠀⠀⠀⠈⢠⣿⣹⣿⠇⠀⠀⠙⠛⠛⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠉⠻⣷⣦⣀⠀⠀⠀⠀⠀⠀⠘⣿⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣩⣿⠟⠀⠀⠀⠀⠙⠻⣿⣿⡟⠀ ⠀⠀⠀⠀⠀⣾⣇⣿⡟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⠻⣷⣄⡀⠀⠀⠀⠀⠘⢿⣆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣴⡆⠀⠀⢀⣴⡿⠁⠀⠀⠀⠀⠀⠀⠀⠀⣿⠁⠀ ⠀⠀⠀⠀⢀⣿⣸⣿⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠛⣿⣦⡀⠀⠀⠀⠸⣿⣧⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⡀⠀⠀⠀⠀⣿⣿⠀⣰⣿⡏⠀⠀⠀⠀⠀⠀⠀⠀⣀⢸⡟⠀⠀ ⠀⠀⠀⠀⠈⠉⣿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣴⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣾⡿⣧⡀⣤⣼⣿⡇⠀⠀⠀⠀⠀⠻⣷⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣾⣿⡟⠀⠀⠀⢸⡿⣿⣾⠟⣿⣷⠀⠀⠀⠀⠀⠀⠀⣼⣿⣿⠃⠀⠀ ⠀⠀⠀⠀⠀⠀⠿⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⣰⣿⣾⠇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣀⣤⣤⣿⣷⣹⣿⡿⢿⣿⣿⣷⣦⣄⠀⠀⠀⠈⢿⣦⣀⣀⣀⣀⣀⣀⢀⡀⠀⠀⠀⠀⠀⠀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣼⣿⣿⠏⠀⠀⠀⢠⣿⠃⠛⠁⠀⢻⣿⣆⠀⠀⠀⠀⢀⣼⢿⣿⣃⣀⣀⣀ ⠀⠀⠀⠀⠀⠀⠀⣀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣿⣿⠇⠀⠀⠀⠀⠀⠀⠀⣀⣠⣴⡾⠿⠛⣉⣉⣥⣼⣿⣧⢿⣿⣀⣹⣿⡿⠿⢿⣦⡄⠀⠀⠀⠹⣿⡟⠉⠉⠉⠉⠈⠁⠀⠀⠀⢀⣀⠈⠁⣀⣤⠀⠀⠀⠀⠀⠀⠀⢀⣠⣾⣿⣿⡿⠋⠀⠀⣠⣶⣿⡏⠀⠀⠀⠀⠈⢿⣿⣆⠀⠀⢠⣾⠏⠀⠉⠉⠉⢉⣭ ⠀⠀⠀⠀⠀⢀⡀⣿⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡏⠀⠀⠀⠀⠀⣠⣴⡿⠛⣉⣤⣶⡾⠟⠛⢹⣿⠉⠸⣿⣯⣿⣿⡵⢿⣿⣿⣷⡻⣷⡆⠀⠀⠀⠙⣿⡄⠀⠀⠀⠀⠀⠀⣠⣶⡿⠋⢀⣼⡿⠁⠀⢀⣀⡀⢀⣤⣶⡿⢿⣿⣿⠟⠀⢠⣴⣾⣿⣿⣿⡇⠀⠀⠀⠀⠀⠈⢻⣿⣷⣶⡿⠃⠀⠀⢀⣤⣾⣿⣿ ⠀⠀⠀⠀⢸⣿⣿⣿⡆⠀⠀⠀⠀⠀⠀⢠⣿⣿⠁⠀⠀⣠⣴⡿⣛⣥⣶⠿⠛⠉⠀⠀⠀⠀⠘⣿⠀⠀⠙⠻⣿⡿⣷⡌⣿⠿⠿⢇⣼⣿⣆⠀⠀⠀⠘⣿⡄⠀⢀⣠⣴⣿⣿⣥⣤⣴⣾⡏⠶⠿⣛⣻⣿⣿⡿⠛⢁⣴⣿⠟⠁⠀⣚⣿⣿⡿⠛⠉⣿⠃⠀⠀⠀⠀⠀⠀⠀⣨⣿⠟⢀⣠⣤⣾⣿⡿⠛⠉⠀ ⠀⠀⠀⠀⢸⣷⣿⢸⣧⠀⠀⠀⠀⠀⠀⢸⣿⣿⠀⣠⣾⢟⣵⣾⡿⠉⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⡆⠀⠀⠀⠀⠀⠘⠻⠟⢀⣠⣼⡿⢿⣿⣷⣄⠀⠀⠹⣿⡀⠿⠿⠿⠶⠶⠶⣶⣶⣶⡾⠿⠿⢟⣿⣿⠀⣀⣴⣿⣟⣡⣴⡾⠿⠛⠋⠁⣀⣀⣀⣿⠀⠀⠀⠀⠀⠀⢀⣴⡿⠁⠀⣸⣿⡿⠟⠁⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⣿⣿⡟⣿⡄⠀⠀⠀⠀⠀⢸⣿⣿⣼⣟⣱⣾⠟⠉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣇⠀⠀⠀⠀⠀⢀⣤⣶⠿⠋⠁⠀⠈⠻⣿⣿⣤⡀⠀⠹⣷⠀⠀⠀⠀⠀⣴⡿⠟⠋⠁⣀⣶⡿⠿⠋⠸⠿⠿⠟⠋⠉⢁⣠⣤⣶⣾⣿⣿⣯⣽⣏⡀⠀⠀⠀⢀⣴⡿⠋⠀⢀⣾⣿⠏⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⢰⣤⣸⣿⣷⣸⣧⠀⠀⠀⠀⠀⠸⣿⠿⣯⡾⠋⠀⢀⣤⣾⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⡄⠀⠀⠀⣴⡿⠋⠀⠀⠀⠀⠀⠀⠀⠈⠻⣿⣧⡀⠀⣿⡇⠀⠀⢀⣾⠟⠀⠀⠀⠀⠉⠁⠀⠀⠀⠀⠀⠀⠀⢠⣾⠿⠛⢋⣡⣴⡶⠟⠛⣿⢻⣷⣤⣀⣴⣿⣯⣤⣄⣰⣿⡟⠁⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠉⠙⠛⢹⣧⢻⣇⠀⠀⠀⠀⠀⢿⣾⠟⠀⣠⣴⣿⠋⣰⣾⠇⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣷⡀⠀⠀⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢿⣿⣿⡀⢹⣷⠀⣠⣿⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣴⡾⠟⠋⠁⠀⠀⢀⣿⣾⣿⣿⢿⣿⡿⠀⠈⠉⠛⣿⣶⣤⡀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠈⢿⡞⣿⡄⠀⠀⠀⠀⠀⠀⣠⣾⣿⣻⣿⣾⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⣧⣤⣤⣿⣄⡀⠀⠀⠀⠀⠀⠀⢀⣴⣿⠆⠻⣿⣷⡼⣿⣴⡟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣴⡾⠟⠉⣠⣾⠏⣴⡆⠀⣼⣿⣿⠛⢡⣿⠉⠀⢠⣤⢀⣀⣀⠀⢻⣿⣷⣤⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⢨⣿⣿⣷⡀⠀⠀⠀⢀⣾⣿⢟⣽⣿⣿⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⠿⠿⢿⣿⣿⡆⠀⠀⠀⠀⠀⠘⣿⣿⠀⠀⠘⣿⣿⣿⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⣶⠿⠉⠀⣠⣾⠟⠁⣸⡟⠀⣼⣿⡿⣋⣀⣘⣿⣤⣤⣤⣤⣬⣽⣿⣟⣿⠏⠛⠿⣦⣄⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠘⢿⣿⣿⣷⡀⠀⢠⣿⣿⢃⣾⣿⡿⢁⣀⣤⣴⣶⣶⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣿⣿⠀⠀⠀⠀⠀⠀⣿⣿⠀⠀⠀⠈⢿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⣾⠟⠁⠀⢠⣼⣟⣁⣀⣸⣿⣁⣤⣿⠟⠁⢻⣿⡿⠿⠾⣡⣴⡶⠿⠋⠉⠛⠛⠿⠷⢶⣾⣽⣿⣦⣀ ⠀⠀⠀⠀⠀⠀⠀⣤⣶⣿⣿⣿⠻⠇⠀⣾⣿⠇⣾⣿⣿⡷⠟⣋⣽⡿⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢿⣿⡇⠀⠀⠀⠀⠀⣿⣿⡄⠀⠀⠀⠀⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣾⣟⣥⣶⡶⠿⠛⠿⠛⠛⠉⠉⠉⠉⠉⠁⠀⢀⣠⣴⣶⣶⣾⣿⣍⡀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣿⣻⣿ ⠀⠀⠀⠀⠀⠀⢛⣿⡿⠋⠁⠻⣷⡀⢠⣿⣿⠘⣿⣿⣥⣾⠿⣻⣷⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⣷⠀⠀⠀⠀⠀⢹⣿⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣴⣿⡿⠟⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣶⠿⠛⠋⠁⣰⣿⠿⣮⣽⣻⣦⣤⠀⣀⣠⣤⣤⠀⠀⢸⣿⢣⡀ ⠀⠀⠀⠀⢀⣴⡟⠋⠀⠀⠀⠀⠙⣷⡜⢣⣿⣸⣿⣇⣾⢧⣾⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⣿⠀⠀⠀⠀⠀⠈⣿⣿⣇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⣾⣿⣿⣶⡾⠿⠻⠿⢿⡿⠿⠿⣷⣶⣦⣄⠀⠘⢿⣦⡀⠀⣠⣿⡏⠀⠶⠿⢿⡿⠙⣛⣿⣿⡿⠋⠀⠀⢸⣿⡄⠀ ⠀⠀⢀⣴⠾⠉⠀⠀⠀⠀⠀⣠⣶⣿⣿⣾⡟⠋⣹⣿⣿⡿⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⠀⠀⠀⠀⠀⠀⢻⣿⣿⣆⠀⠀⠀⠀⠀⠀⠀⠀⢀⣀⣩⣭⣴⣶⠶⠶⠶⠂⠀⠀⠀⠀⠀⠘⣿⢸⣿⣼⢷⣦⣻⣧⣾⣟⠁⢀⣀⣀⣴⣾⣷⣿⣿⢿⣏⡶⣄⠀⠀⢸⣿⡇⠀ ⠀⠰⠎⠉⠀⠀⠀⠀⢀⣤⣿⣿⣿⡿⠛⠉⠀⣰⡿⣽⡟⠁⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⠀⠀⠀⠀⠀⠀⠈⢿⣿⢿⣷⣄⠀⠀⢀⣠⣴⣾⠿⠛⠋⠉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣾⢿⣿⢀⠙⠿⣿⣎⠛⠛⠛⠛⢉⣡⣾⠿⠿⣿⣦⣍⠱⣯⢿⣦⣸⣿⠀⠀ ⠀⠀⠀⠀⠀⠀⣠⣶⣻⣝⣿⠟⠉⠀⠀⠀⣰⡿⣼⡟⢀⣼⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⣧⠀⠀⠀⠀⠀⠀⠈⢻⣿⣽⣛⢿⣿⣿⠟⠉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣠⣴⣿⣿⡿⠋⣾⠀⠀⣘⣿⣠⣤⣴⡾⠟⠋⠁⠀⠀⠈⠛⢿⣷⣄⠻⣿⣿⣿⠀⠀ ⠀⠀⠀⠀⠀⠶⠉⣎⠹⠏⠁⠀⠀⠀⠀⢰⡿⣼⡟⢀⣾⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡟⣿⣧⡀⠀⢀⣀⣀⣠⣤⣼⣿⣿⣿⣯⣥⣶⣶⣾⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣶⣾⠿⢿⣛⡋⠁⠀⠀⢻⡄⠀⣿⣟⡻⢿⣥⣀⢶⡆⣠⣤⣶⣦⣶⣤⣼⣿⣷⣍⢻⡏⠀⠀ ⠀⠀⠀⠀⠀⠀⠿⠋⠀⠀⠀⠀⠀⠀⢠⣿⣱⡿⢀⣼⠏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡇⠉⢹⡿⣿⣿⣿⣭⣭⣴⣾⣿⣿⣿⠿⠿⠛⠛⠉⠉⠉⠀⠀⠀⠀⠀⠀⠈⠉⠉⠛⠛⠻⠿⣿⣿⣿⣶⣤⡸⣷⡀⠀⠙⢻⣦⡈⠛⢿⣝⠛⢿⣦⡀⠀⠀⠀⠈⠉⠛⠃⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣾⢧⣿⠁⣾⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡇⠀⠀⠀⠀⣰⣶⣿⣿⡿⠛⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⠻⣿⣿⣿⣧⣈⠛⠀⣤⠀⠉⠻⣷⣄⠙⣷⣄⠛⠻⣧⣄⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡟⣼⠇⠰⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡇⠀⣠⣾⣿⣿⣿⣿⠛⣻⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⢶⣍⠻⣷⣼⣿⣦⣤⣀⣈⣿⣷⡈⢿⣆⠀⠈⢿⣷⣀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⠃⣿⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣷⡾⢻⣿⣿⣿⣿⣿⣼⣿⠟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⢷⣬⠛⢿⣿⣿⣝⠛⠿⣿⣿⣮⣿⣆⠀⠈⠉⢿⣦⡀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡏⣤⠸⣷⣤⣤⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⡇⢺⣷⣤⣴⣿⠿⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⢿⣄⠻⣿⣿⣦⡀⠀⠙⠿⣿⣿⣄⣤⣤⡀⠙⢿⣄⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⢀⣤⡀⠀⢰⣿⠃⣀⡀⢴⡶⠿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣼⣿⣿⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠹⢷⡈⢿⣿⣷⣄⣤⣾⣿⣿⣷⣦⣹⣷⠀⠈⠻⣆⡀⠀ ⠀⠀⠀⠀⠀⠀⠀⢸⣿⣧⠀⢀⣿⢠⡽⣷⣼⡷⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⣶⣿⡿⠛⠛⠻⢿⣿⣷⣦⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⢿⠀⢻⣿⣿⣿⢟⣿⠟⠉⣿⠁⣿⠀⠀⠀⠈⢷⣄ ⠀⠀⠀⠀⠀⠀⣿⡈⣿⣿⣧⢨⡏⢸⡇⠈⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣴⣿⣿⠟⠁⠀⠀⠀⠀⠀⠈⠙⠿⣿⣶⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣄⣻⡿⣳⡟⠀⠀⠀⣿⣶⡿⠀⠀⠀⠀⠈⠿ ⠀⠀⠀⠀⠀⠀⠙⣧⢸⣷⣿⣎⠁⠸⠇⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣀⡀⠀⠀⠀⠀⠀⠀⠀⣶⠀⢠⣾⣿⠟⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠻⣿⣷⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢨⣿⣭⣽⠏⠀⠀⠀⢠⣾⣿⠁⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⣿⡆⢻⣿⣿⡆⢘⣿⣿⣶⡀⠀⠶⢀⣤⣶⣿⠿⠛⠁⠀⣀⡀⠀⠀⠀⠀⠀⢠⣿⣿⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⢻⣿⣆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣤⣶⣤⡀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⣿⠏⠀⠀⠀⠠⡿⠛⠛⠷⣶⣤⡀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⠿⠿⠇⠈⣛⢡⡿⢛⣠⣾⣿⣿⣯⠁⠀⣠⣴⡾⠟⠃⠀⠀⠀⠀⠀⣿⢿⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⣿⣦⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣇⢹⣿⣤⣴⠆⣶⣦⠀⠀⢸⣿⣿⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢹⣷⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⢠⣤⠀⢰⣶⡟⠉⢠⣴⣿⣿⠿⠋⠀⣿⣶⡾⠟⠁⠀⠀⠀⠀⠀⠀⠀⢰⣿⢸⣷⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⢿⣷⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⣿⠈⠿⠏⢁⣼⣿⡿⠀⠀⢸⣿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⡿⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⣰⡾⢿⡆⠀⣿⣧⣶⣿⡿⣟⣁⠀⣠⣾⠿⣋⠀⠀⠀⠀⠀⠀⢻⡇⠀⠀⠸⠿⢸⣿⣇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⢿⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠹⣷⣠⣴⣿⣿⠏⠁⠀⠀⣼⣿⠇⠀⠀⠀⢀⣀⣀⣤⣤⣶⣶⡾⠟⠁⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠛⠉⠀⠸⣷⠀⢸⣿⡞⠋⣿⡛⠛⢿⣟⣡⣤⣿⣧⠀⠀⠀⠀⠀⠀⣤⢠⡄⠀⠀⢸⣿⣿⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠛⠛⠋⠀⠀⠀⠀⢰⣿⡿⠿⠂⣿⡆⢸⣿⢻⡟⠋⠉⢡⣶⣶⣦⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣿⣷⣄⣿⡅⠀⣹⣷⡀⠈⠿⠟⣻⣿⣿⠀⠀⠀⠀⠀⠀⣿⣼⣧⠀⠀⠘⣿⣿⣷⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⣿⡆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣀⠀⠀⠀⠀⠀⠀⠀⠀⢨⡅⢸⣿⢸⣷⣤⣤⣼⡇⢸⣿⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⢀⣴⡿⠃⠉⠹⠿⢇⣼⡿⠿⣿⣤⡀⣴⣿⡿⢿⡇⠀⠀⠀⠀⠀⢸⣇⣿⠀⠀⠀⠸⣿⣿⣷⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢿⣷⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠉⠻⠶⣦⣄⡀⠀⠀⠀⢸⡇⢸⣿⢸⡿⢷⣮⣍⠁⠸⢷⣤⠀⠀ ⠀⠀⠀⠀⠀⠀⣠⡿⠃⠀⠀⠀⠀⣰⣿⠋⠀⠀⠙⠿⢿⣿⠿⣿⣾⣇⠀⠀⠀⠀⠀⠸⣿⣿⡇⠀⠀⠀⠹⣿⣿⣿⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⡆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣤⣶⠿⠛⠛⠻⣷⣤⣘⠃⢸⡇⠘⠃⠀⠘⠛⢻⣿⣶⣿⢇⡀ ⠀⠀⠀⠀⠀⣶⡟⠁⠀⠀⠀⢀⣾⠟⢻⣧⠀⠀⠀⠀⠀⠀⠀⠈⠙⣿⣿⣦⣀⠀⠀⠀⢿⣿⣷⠀⠀⠀⠀⠙⣿⣿⣿⣦⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⣇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣴⡿⠋⠀⠀⠀⠀⠀⠀⠉⠻⢷⣾⣇⡀⠀⢀⣸⣿⣾⡟⣫⣾⣿⡷ ⠀⠀⠀⢠⡾⣿⡀⠀⠀⠀⣠⣿⠋⠀⠀⢻⣧⠀⠀⠀⠀⠀⠀⠀⠀⣹⣯⣙⣿⣷⣄⠀⢸⣯⣿⠀⠀⠀⠀⠀⠙⣿⣯⣿⣿⣦⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣾⡏⠀⠀⠀⠀⠀⠀⠀⢀⣴⡾⠟⠋⠛⠻⢷⣿⣿⣋⣵⣾⣿⠟⠉⠀ ⠀⠀⠀⠀⠀⠹⣷⠀⠀⢠⣿⠋⠀⠀⠀⠘⣿⣷⡀⠀⠀⠀⠀⢠⣿⠻⣿⠙⣿⡝⣿⣷⠘⣿⢿⡇⠀⠀⠀⠀⠀⠸⠿⢿⣿⣿⣿⣦⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡟⠀⠀⠀⠀⠀⠀⠀⣴⡿⠋⠀⠀⠀⠀⠀⠀⠈⢙⣿⡿⠋⠁⠀⠀⠀ ⠀⠀⠀⠸⣧⣀⣙⣷⡀⠘⠃⠀⠀⠀⠀⠀⠈⢿⣿⣷⣀⠀⠀⣿⠃⠀⣿⡆⢸⣿⣈⡻⣷⣿⡼⣿⠀⠀⠀⠀⠀⠀⠀⠛⠻⣿⣿⣿⣟⣿⣦⣀⡀⠀⠀⠀⠀⠀⠀⠀⣸⣿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣇⠀⠀⠀⠀⠀⠀⣸⣿⣄⡀⠀⠀⠀⠀⠀⢠⣾⣟⣫⣴⣶⡆⠀⠀⣤ ⠀⠀⠀⠀⠈⠉⣿⡙⣿⣄⡀⠀⠀⠀⠀⠀⠀⠀⠻⣿⣿⣶⡀⣿⠀⠀⢸⣷⣿⠟⠛⠻⢿⣿⡇⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⠛⢿⣿⣷⣎⠙⠿⢶⣦⣄⣀⡀⠀⠀⣿⣿⣿⠀⠀⠀⠀⠀⠀⢀⣀⣀⣀⡀⠀⢀⣀⠀⠀⠀⢰⣿⣾⣿⣆⣀⡀⠀⠀⢠⣿⣤⣿⡿⢷⣤⡀⠀⢠⣿⣿⣿⣿⣷⡿⠃⠀⣴⠉ ⠀⠀⢀⣀⣀⣀⠹⣧⠈⢿⣷⣄⠀⠀⠀⠀⠀⠀⠀⠙⢿⣿⡷⣿⣿⣶⣿⣿⠁⠀⠀⠀⣸⣿⣿⢿⣧⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠛⠻⢷⣦⣤⣎⣭⣝⠛⠻⠾⢿⣿⣿⠀⠀⠀⠀⣠⣶⣿⣿⣯⣽⣿⡆⣾⣿⣷⣦⠀⠸⣿⣿⣿⣿⣿⣿⣷⣦⣾⣿⠿⠋⣠⣴⣿⣿⣿⣾⣿⣿⣿⡿⠋⠀⠀⠀⠉⠀ ⠀⣴⣿⣿⢛⣿⣿⣾⢷⣤⡽⣿⣧⡀⠀⠀⠀⠀⠀⠀⠀⠻⣿⣿⣿⣿⣿⣿⣧⣤⣴⡾⠟⢿⣿⣿⣝⢿⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⢿⣟⢿⣿⣶⣦⣤⣼⣿⣿⡀⠀⠀⣼⣿⣷⣾⣿⣿⣿⣿⡇⣿⣿⣿⣿⣷⣄⢻⣿⡻⣿⣍⣿⣿⣿⣟⣿⣤⡿⣿⣿⣯⣾⣿⣿⣿⡿⠋⠀⠀⠀⠀⠘⠃⠀ ⠀⠛⢻⣿⠟⠛⣿⣿⠀⠸⣿⡘⢿⣷⣆⠀⠀⠀⠀⠀⠀⠀⠈⢿⣿⣿⣯⣹⣿⠀⠀⠀⠀⠀⠉⠈⠻⣷⣝⢿⣦⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠻⣿⣿⣯⣉⠙⢛⣿⠟⠁⠀⢸⣿⠀⠛⠛⢛⣿⣿⠟⣿⣿⡇⢻⣿⡿⣿⣿⣿⣧⣾⣿⣿⠋⣨⣽⠟⣿⣤⣾⣛⣵⣿⠿⣿⡏⠀⣀⣀⣤⣴⣶⣾⡇⠀ ⠀⣤⡈⣿⣆⣶⣿⣿⣤⣼⡟⢿⡆⠙⢿⣷⣄⠀⠀⠀⠀⠀⠀⠀⠙⢿⣿⣿⣿⣄⠀⠀⠀⠀⠀⠀⠀⠈⠻⣷⣍⠻⣷⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠻⣿⣿⣷⣿⠃⠀⠀⠀⠈⠿⣷⣶⣿⠿⠟⠁⣼⣿⣿⠁⠀⢻⣿⣸⣿⣿⣿⠟⠁⣿⣿⣿⣵⡿⠟⠉⣽⣿⣿⣿⣤⣘⣿⣿⡛⠿⠿⠿⢿⡽⣿⠀ ⠘⠛⠿⠿⠿⣿⣦⡀⠙⠛⠀⢈⣿⠶⣬⡻⣿⣷⣄⠀⠀⠀⠀⠀⠀⠈⠻⣿⣿⣿⣷⣄⠀⠀⠀⠀⠀⠀⠀⠈⠻⣷⣌⡙⠿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠻⣿⣿⣷⣤⡀⠀⠀⠀⠀⠀⠀⠀⢀⣰⡿⣿⣿⠀⣀⣼⣿⣿⠟⢻⣿⣆⠀⠙⠻⣿⣅⠀⠀⠀⠙⠿⠟⠛⠛⠉⠉⠙⠻⠷⠶⢶⣤⡄⠹⣷ ⠀⠀⠀⠀⠀⠉⠻⣿⣦⣀⣀⣿⡿⠀⢹⣧⠈⠻⣿⣷⣄⠀⠀⠀⠀⠀⠀⠙⣿⡍⠻⣿⣤⡀⠀⠀⠀⠀⠀⠀⠀⢘⣻⣷⣦⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⣻⡛⣿⣶⣦⣤⣤⣶⡶⠾⠟⠋⢡⣿⣧⣾⣿⡿⢻⣿⠀⠈⢿⣿⡄⠀⢰⣿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠉⢙⣛⠛⠀⠀⠀⠙⠿⣶⣬⡿⢿⣿⣦⡄⠀⠀⠀⠀⠈⠁⠀⠀⠙⠳⣶⣄⠀⠀⠀⠀⠛⠸⣇⠘⠿⠻⣷⣤⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠉⠁⠉⠈⠻⢦⣤⠀⠀⠀⠀⠀⣼⣿⠿⠿⠋⠀⢸⣿⡄⠀⠘⣿⣿⣤⣿⣿⡟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚵🏿🚵🏻🏋🏾‍♂️💪🏾
💪🏼🧘🏼‍♀️🏋🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⣤⡄⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⣀⣀⣀⣀⣀⣰⡏⢸⡇⠀⠀ ⠀⠀⠀⠀⣀⣀⣀⣀⣀⠀⠀⠀⠀⠀⠀⣿⣉⣉⣉⣉⣉⣉⣉⣀⡿⠀⠀⠀ ⠀⠀⠀⠰⣏⠁⠉⠉⠉⠙⣷⠀⠀⠀⠀⠈⠉⠉⢹⣏⣉⣉⣿⠉⠀⠀⠀⠀ ⠀⠀⠀⠀⠉⠛⢻⡟⢿⠛⠉⠀⠀⠀⠀⠀⠀⠀⠀⣿⠉⣿⠁⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⢸⡇⢸⡇⠀⠀⠀⠀⠀⠀⠀⠀⢰⡏⢸⡇⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠈⣷⣘⣧⣀⡀⠀⠀⠀⠀⠀⠀⢸⠇⣸⠃⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⢀⡴⠛⠉⠉⠉⠉⠉⠛⠛⠛⠛⠓⠶⠿⠶⢿⣄⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⢀⡿⠀⢠⡾⠛⠳⣄⠀⠀⠀⠀⠀⠀⢀⣤⣤⡀⠙⣷⠀⠀⠀⠀⠀ ⠀⠀⠀⠸⣇⠀⢸⣇⣸⣦⡟⠀⠀⠀⠀⠀⠀⢿⣁⣨⡗⠀⢸⡇⠀⠀⠀⠀ ⠀⠀⠀⠀⠹⣦⡀⠉⠉⠙⠷⠆⠀⠀⠀⠀⠀⠈⠉⠉⠀⣠⡟⠀⠀⠀⠀⠀ ⢰⡶⠶⠶⠶⠾⠿⠷⠶⠶⠶⠶⠶⠶⠶⠶⠶⠶⠶⠶⠿⠿⠶⠶⠶⠶⢶⡆ ⠘⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠛⠃
🥑🥑🌾🥬🥩🍗🧬🫓🥘
💪🏋️‍♀️🏃🧘🏻‍♀️
🧘🏻‍♀️
🧘🏽‍♀️🧘🏽‍♀🧘🏽‍♀
💪🏼✨🔥🏋🏻🌟👊💥🎯
🏃🏻‍♀️🚴‍♂️🧘🏻‍♀️🏊🏻
(-_-) please, please please don't post naughty stuff..kids might come here looking for cute emojis and then see yalls nasty work. (Spread the word!)
🧘🏻‍♀️🏃🏻‍♀️🎧🏋🏻‍♀️
☾⋆⁺₊🎧🌅✨𓍢ִ໋🌷͙֒
♫⋆。♪ ₊˚♬゚. જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*જ⁀🏐 *𝐁𝐨𝐢𝐧𝐠*
⋆౨ৎ˚⟡˖ ࣪🎧𐙚₊˚⊹🏃🏻‍♀️
🏃🏻‍♀️🎧💪🏻🏃‍♀️🖇🌬
( ◡̀_◡́)ᕤ
🏋🏻‍♂️🧘✨ 💆🏻‍♀️
This review summarizes sleep deprivation, breathing regulation during sleep, and the outcomes of its destabilization. Breathing as an automatically regulated task consists of different basic anatomic and physiological parts. As the human body goes through the different stages of sleep, physiological changes in the breathing mechanism are present. Sleep disorders, such as obstructive sleep apnea-hypopnea syndrome, are often associated with sleep-disordered breathing and sleep deprivation. Hypoxia and hypercapnia coexist with lack of sleep and undermine multiple functions of the body (e.g., cardiovascular system, cognition, immunity). Among the general population, athletes suffer from these consequences more during their performance. This concept supports the beneficial restorative effects of a good sleeping pattern. The mechanism of breathing includes air flow through the passages of the respiratory system due to pressure gradients that are formed by contraction of the diaphragm and the thoracic muscles. Air flows from a region of higher pressure to a region of lower pressure. Respiration involves the interplay between three different pressures: the atmospheric, the interalveolar, and the intrapleural pressure. Inspiration is the active phase of respiration and the result of muscle contraction, and expiration is the passive phase in calm state. Regulation of respiratory system is subconscious and determines rhythmic rotation between inspiration and expiration and ventilation (breathing frequency and depth) Sleep state is associated with significant changes in respiratory physiology, including ventilatory responses to hypoxia and hypercapnia, upper airway, and intercostal muscle tone, and tidal volume and minute ventilation. These changes are further magnified in certain disease states, such as chronic obstructive pulmonary disease, restrictive respiratory disorders, neuromuscular conditions, and cardiac diseases Sleep-disordered breathing (SDB), which causes sleep deprivation and intermittent hypoxia, encompasses a broad spectrum of sleep-related breathing disorders, including obstructive sleep apnea (OSA), central sleep apnea (CSA), as well as sleep-related hypoventilation and hypoxemia. Relative hypotonia of respiratory muscles, body posture changes, and altered ventilatory control result in additional physiologic changes contributing to hypoventilation Hypercapnia, hypoxemia, and negative intrathoracic pressure swings lead to increased sympathetic response in order to maintain the normal air flow followed by hyperventilation. Breathing is an automatic function and is regulated, according to the metabolic demands, by the autonomic nervous system (ANS) and, more specifically, by the respiratory center (RC), a central pattern generator (CPG) located in medulla oblongata along with the other vital reflexes. Cortical–medullary circuits furthermore guarantee that voluntary control of breathing is possible Upon loss of cortical functions without the loss of the medullary CPG, however, control is maintained by the latter. Breathing is maintained during sleep, but its regulation differs from wakefulness The progression through sleep stages is accompanied by a sequence of physiological changes based on chemoreceptor and baroreceptor reflexes Chemoreceptors are divided into peripheral and central. Chemoreflex input consist of peripheral (carotid and aortic bodies), which reflect the concentrations of arterial O2, and of central receptors, which are sensitive to CO2 and H+ changes in the CSF Consequently, the ventilatory feedback control system of the chemoreflex is vulnerable to rapid fluctuations of this input, similar to those that occur during NREM sleep Two additional respiratory control centers exist in the medulla: the vasomotor (VMC) that regulates blood pressure and the cardiac center (cardioinhibitory and cardioacceleratory centers) for the regulation of heart rate. The three centers are interconnected to function coordinately for the release not only of the chemoreflex but also for the baroreflex The baroreceptor reflex is activated when blood pressure is found increased by the baroreceptors in walls of carotid internal artery and of aorta and vasodilation occurs (inhibition of VMC) as well as decreased heart rate (stimulation of cardioinhibitory centers). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8950305/
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