Poha Recipe: Kanda Poha in 15 Minutes, and Why Yours Goes Mushy
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What Is Poha, and Why Is It Already Half-Cooked?
Short answer: Poha is flattened rice. Paddy is soaked, roasted and pressed flat between rollers. The roasting step partly cooks the starch before the flake ever reaches your kitchen. That is why poha needs water, not boiling.
Most of us learn poha as a recipe. It is easier to cook once you see it as a material.
The Indian Institute of Food Processing Technology publishes a handbook on how poha is made. It is written for factory owners, not cooks. It is still the most useful thing you can read about poha.
The flake starts as paddy. Paddy is soaked in cold water for hours. Then it is roasted. Then it is pressed flat.
The handbook puts it plainly. "The partial gelatinization of soaked paddy is achieved from roasting at 110-180 C for 10-60 sec."
Gelatinisation is the word for starch absorbing water and swelling. It is what happens to rice in a pot. In poha, a good part of it has already happened.
📊 The moisture ladder (IIFPT): paddy goes in at 25-33 percent moisture, leaves the roaster at 14-18 percent, is flaked at 14-16 percent, and is packed at 10-11 percent. Source: Handbook of Processing of Puffed and Flaked Rice, Indian Institute of Food Processing Technology.
| Step | Time | Moisture | Temperature |
|---|---|---|---|
| Soaking the paddy | 2-24 hours | 25-33% | Room temperature |
| Roasting | 40-60 seconds | 14-18% | 110-180 C (roaster) |
| Conditioning with water | - | 16-19% | 90-105 C |
| Flaking (the rollers) | 20-60 seconds | 14-16% | 80-95 C |
| Packing | - | 10-11% | - |
Read the last row again. Your poha arrives dried down to about a tenth water.
It spent its whole manufacture losing moisture. It is desperate to take moisture back.
An independent check agrees. The ICMR-National Institute of Nutrition measured rice flakes at 10.36 g of water per 100 g.
Two different bodies, same number. So the packet in your hand really is that dry.
This one fact explains almost every poha problem. The flake is pre-cooked and bone dry. Give it a little water and it finishes cooking itself.
Give it a lot of water and there is nothing left to cook. It just dissolves.
Why Does Poha Go Mushy, and What Actually Fixes It?
Short answer: Poha goes mushy because it was soaked instead of rinsed. Flattened rice is already part-cooked and packed at 10 to 11 percent moisture, so it absorbs water in seconds. Rinse it in a colander, drain it fully, then rest it for ten minutes.
There is only one real mistake in poha. Too much water, for too long.
Every other fault follows from it. Sticky poha, lumpy poha, poha that turns to paste in the pan.
The rinse, not the soak
Put the poha in a colander. Hold it under a running tap.
Move the flakes with your fingers so every one gets wet. Thirty seconds is enough.
Then stop. Let the colander sit and drain.
Do not use a bowl of water. A bowl holds the flakes under, and they keep drinking.
The rest is where the cooking happens
After draining, leave the poha alone for eight to ten minutes.
The water clinging to the outside moves inward. The flake softens evenly, from a small amount of water.
This is the step almost everyone skips. It is also the step that makes poha fluffy.
Test one flake between two fingers. It should crush softly with no hard core.
Still hard in the middle? Sprinkle a tablespoon of water over the lot. Wait three more minutes.
Rinse times by flake thickness
| Flake | What it looks like | Water method | Rest |
|---|---|---|---|
| Thick | Opaque, stiff, holds its shape | Rinse 30-40 seconds under a tap | 10 minutes |
| Medium | The common market poha | Rinse 20-30 seconds | 8-10 minutes |
| Thin (nylon) | Almost see-through, breaks easily | Sprinkle water by hand, do not run a tap on it | 4-5 minutes |
Thin poha is not a lesser poha. It is a different material.
It is what chivda and namkeen are made from. It is not built to survive a wet pan.
The IIFPT handbook makes the same split. It calls the roasted thick flake "chiwda or chura", used in namkins.
The second mistake: stirring
Once poha is wet, it is soft. Soft flakes shear apart under a spoon.
Fold from the bottom up. Use a flat turner, not a round spoon.
Three or four folds is the whole job. If you are stirring poha, you are mashing it.
Our spatula guide covers which turner is safe on which pan surface.
How Do You Make Kanda Poha in 15 Minutes?
Short answer: Kanda poha takes about 15 minutes. Rinsing and resting the flattened rice takes 10 minutes, and it runs in the background while the onion and peanuts cook. Active pan time is roughly six minutes from the first mustard seed to the last squeeze of lemon.
Kanda means onion in Marathi. Kanda poha is the onion version, and it is the everyday one.
The IIFPT handbook names the two common dishes made from flaked rice. Onion poha and potato poha.
For two people
- 2 cups thick or medium poha (about 120 g)
- 1 medium onion, chopped fine
- 2 tablespoons raw peanuts
- 2 tablespoons oil
- 1/2 teaspoon mustard seeds
- 1 sprig curry leaves
- 1 to 2 green chillies, slit
- 1/4 teaspoon turmeric
- 1 teaspoon sugar, optional but traditional
- Salt to taste
- Half a lemon
- Fresh coriander, chopped
The method, with the clock
- Rinse the poha (1 minute). Colander, running tap, fingers through the flakes. Thirty seconds of water, then let it drain.
- Leave it to rest (10 minutes, hands free). Set the colander down. Everything below happens while it rests.
- Roast the peanuts (2 minutes). Oil in the kadai on medium. Peanuts in first, until the skins darken. Lift them out and keep them aside.
- Temper (30 seconds). Mustard seeds into the same oil. Wait for them to pop. Then curry leaves and green chilli.
- Cook the onion (3 minutes). Onion in with a pinch of salt. Cook until soft and glassy, not brown.
- Turmeric and salt (10 seconds). Turmeric in, one quick stir. It should not sit on direct heat.
- Fold in the poha (1 minute). Add the rested poha, sugar and the rest of the salt. Fold three or four times from the bottom.
- Cover and steam (2 minutes). Lid on, flame low. Then off the heat.
- Finish (30 seconds). Peanuts back in, lemon squeezed over, coriander on top. Fold once more and serve.
Total: about 15 minutes, of which six or seven are at the stove.
Two things decide whether this works. The rest in step 2, and the folding in step 7.
📊 Why the turmeric goes in late: turmeric is a powder, not a paste. On a hot dry pan it scorches in seconds and turns bitter. Add it after the onion has released moisture, and stir once.
The onion is the slow part
Chopping one onion fine takes most cooks three to four minutes. That is a quarter of the recipe.
It matters more than it sounds. Uneven onion cooks unevenly, and big pieces stay raw inside soft poha.
A hand chopper fixes the evenness, not just the speed.
One honest warning. A chopper can overshoot.
Two or three short pulses give you a fine even dice. Ten pulses give you watery onion pulp.
Pulp is wrong here. It releases water into the pan and takes the poha down with it.
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Shop NowPoha in a hostel room
Poha is a hostel dish because it needs no grinding and no pressure cooker.
A small electric cooking pot handles it. Temper in the pot, cook the onion, fold the poha in, lid on for two minutes.
The honest limit is volume. A one-litre pot cooks poha for one person comfortably, and two at a squeeze.
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Which Poha Should You Buy: Thick, Medium or Thin?
Short answer: Buy thick or medium poha for kanda poha and batata poha. Buy thin poha only for chivda and other dry snack mixes. No Indian law defines these grades, so the words on the packet are the miller's description, not a legal category.
Here is something no recipe page will tell you. Poha has no Indian standard at all.
The Food Safety and Standards Authority of India publishes product standards by chapter. Chapter 2.4 covers cereals and cereal products.
It runs from 2.4.1 Atta to 2.4.40 Papad. There are clauses for maida, rice, corn flakes, macaroni, sattu, ragi flour and mixed millet flour.
There is no clause for poha. Not under flattened rice, not under beaten rice, not under rice flakes.
One is being written. A draft amendment from 2024 would insert clause 2.4.41, "Flattened rice", straight after Papad.
The draft is specific. It is also still only a draft, and the comment window has closed.
| Proposed limit (draft clause 2.4.41) | Maximum | What it controls |
|---|---|---|
| Moisture, % by mass | 13.0 | Wet poha spoils and moulds faster |
| Total ash, % (dry basis) | 2.0 | Total mineral matter |
| Acid insoluble ash, % (dry basis) | 0.15 | Sand and grit |
| Crude fibre, % (dry basis) | 2.0 | Husk left behind |
Acid insoluble ash is the grit test. It is the part of the ash that will not dissolve in acid.
In practice that means sand. Poha is often roasted in a sand medium, so this is the relevant risk.
Until the draft is notified, there is no legal ceiling on it. You are the quality check.
📊 The draft text is blunt about it: flattened rice "shall be free from paddy, paddy husks, any extraneous matter like dirt, stones, rat and insect dropping and non-food grains" and "before packing it shall be sieved to remove all fine powder." Source: FSSAI Draft Amendment Regulations 2024, clause 2.4.41.
How to judge a packet yourself
- Tilt the packet and look at the bottom corner. A thick layer of white powder means broken, over-handled flakes.
- Press one flake between your nails. Thick poha resists. Thin poha shatters.
- Smell it. The draft rule says poha "shall not be musty". Musty poha is old poha.
- Check the colour. It should be creamy white. Grey or yellow patches mean damp storage.
- Rinse a small handful the first time you use a new brand. Grit settles at the bottom of the colander.
Where to buy which
Most Indian kitchens are better off with two packets, not one.
- Thick poha for kanda poha, batata poha and dahi poha.
- Thin or nylon poha for chivda and roasted snack mixes.
- Red poha if you want the unpolished version, which takes a longer rest.
- Raw peanuts rather than roasted, so you control the roast.
- A steel kadai if you are still making poha in a flat frying pan.
Store poha in an airtight steel or glass container, not in the plastic sleeve it came in.
The flake is engineered to take moisture. Room air is moisture.
Is Poha Really Iron-Rich, or Is That a Myth?
Short answer: It is real, and it is large. The Indian Food Composition Tables 2017 measure 4.46 mg of iron per 100 g of rice flakes, against 0.65 mg for raw milled rice. That is 6.9 times the iron of white rice from the same grain. What nobody has proven is why.
You have heard that poha is good for iron. It is one of those kitchen claims that sounds invented.
It is not. The ICMR-National Institute of Nutrition measured it.
The Indian Food Composition Tables 2017 list rice flakes as food code A011. They also list the rice it came from.
| IFCT code | Food | Iron, mg per 100 g |
|---|---|---|
| A011 | Rice flakes (poha) | 4.46 |
| A012 | Rice, puffed (murmura) | 4.55 |
| A013 | Rice, raw, brown | 1.02 |
| A014 | Rice, parboiled, milled | 0.72 |
| A015 | Rice, raw, milled (white rice) | 0.65 |
Look at the shape of that table. It is not a gentle slope.
The three actual rice forms sit between 0.65 and 1.02 mg. The two machine-processed forms jump to about 4.5 mg.
Brown rice keeps its bran and still only reaches 1.02 mg. So the iron is not coming from the grain.
The part that is honest to say, and the part that is not
The measurement is solid. Six regions were sampled for each food.
The cause is not stated anywhere in IFCT. The tables report numbers, not explanations.
The common shop explanation is that poha picks up iron from the machinery. That fits what the IIFPT handbook describes.
Cottage roasting is done "in shallow iron pans placed on the hearth", each pan about 620 mm across and weighing 17 kg. Even the electric roaster is "a circular iron pan".
Puffed rice is roasted the same way, and shows the same jump. That is consistent with contact, not with the grain.
Consistent is not proven. No source I could verify has tested it directly, so I am not going to tell you it is settled.
📊 The same pattern shows in another metal. IFCT 2017 measures aluminium at 2.44 mg per 100 g in rice flakes and 0.44 mg in raw milled rice. Two metals rising together points at the process rather than the plant.
What else IFCT measured in 100 g of poha
| Per 100 g, dry | Rice flakes (A011) | Rice, raw, milled (A015) |
|---|---|---|
| Energy | 1480 kJ | 1491 kJ |
| Protein | 7.44 g | 7.94 g |
| Total fat | 1.14 g | 0.52 g |
| Total dietary fibre | 3.46 g | 2.81 g |
| Available carbohydrate | 76.75 g | 78.24 g |
| Iron | 4.46 mg | 0.65 mg |
Read the energy row before you call poha a light breakfast.
Dry poha and dry rice carry almost the same energy per 100 g. 1480 kJ against 1491 kJ.
Poha feels light for two reasons, and neither is the flake. You eat a smaller dry weight, and it swells with water on the plate.
That is still a real effect. It is just not a property of poha.
One more number worth knowing. Of poha's available carbohydrate, almost all is starch.
IFCT measures 68.06 g of starch out of 68.40 g available carbohydrate, and only 0.34 g of free sugars.
So poha is a starch food that you make interesting with everything you add to it.
If iron is the reason you are asking, our ragi dosa guide covers the other iron-heavy Indian breakfast.
I have deliberately not printed a glycaemic index number here. The published values for poha disagree with each other, and I could not verify a primary study behind any of them.
How Much Poha Is One Serving, and What Goes With It?
Short answer: ICMR-National Institute of Nutrition's own sample menus use 40 g of raw rice flakes for a child's morning meal, paired with 15 g of black gram. Poha never appears alone in those menus. The peanuts and the dal are structure, not garnish.
Most recipes measure poha in cups. Cups are not comparable across kitchens.
The Dietary Guidelines for Indians 2024 measure it in grams, and they show it alongside what should go with it.
Figure 4.4 gives a week of menus for children over one year. The Thursday morning meal is exact.
📊 ICMR-NIN, Dietary Guidelines for Indians 2024, Figure 4.4 (8-9 am meal): "Rice flakes 40 g, Black gram 15 g / Fish 25 g, Methi leaves 25 g, Tomato 35 g, Oil/ghee 7 g, Fruits 25 g." Quantities are for raw ingredients.
Notice what is next to the rice flakes. A pulse, at 15 g against 40 g of poha.
The earlier menu for babies of six to twelve months does the same thing. Rice flakes 10 g, black gram dal 5 g.
In ICMR-NIN's own planning, poha is never a standalone breakfast.
Why that changes how you cook it
Poha is starch. On its own it is a fast, light, low-protein meal.
The traditional additions are not decoration. Peanuts, roasted chana dal, sprouts and curd are the protein.
So the two tablespoons of peanuts in the recipe above are load-bearing. Doubling them is the single easiest upgrade.
| Add-in | How much for two | When it goes in |
|---|---|---|
| Raw peanuts | 2-4 tablespoons | Roasted first, folded in last |
| Roasted chana dal (dalia) | 2 tablespoons | With the tempering |
| Boiled green peas | 1/3 cup | With the onion |
| Sprouted moong | 1/2 cup | With the onion, cook 2 minutes longer |
| Curd, on the side | 1 katori | Served separately, never mixed in hot |
| Grated coconut | 2 tablespoons | At the end, off the heat |
For context, ICMR-NIN's My Plate for the Day gives an adult 250 g of cereals and nutricereals and 85 g of pulses per day.
A poha breakfast eats into the cereal share. The pulses have to come from somewhere.
If you want the katori and spoon measures behind those numbers, our ladle size guide sets them out.
If you are building higher-protein Indian mornings, our high-protein Indian breakfast guide goes further into the arithmetic.
What Is Poha Called in Other Indian Languages?
Short answer: The same flake has a different name in nearly every Indian state. The Indian Food Composition Tables list it as chira in Assamese, poha in Hindi, avalakki in Kannada, aval in Malayalam and Tamil, pohe in Marathi and atukulu in Telugu.
If a recipe calls for aval or atukulu, it is calling for poha. Nothing about the ingredient changes.
IFCT 2017 publishes the full name list under food code A011, and it is the cleanest one I have found.
| Language | Name | Language | Name |
|---|---|---|---|
| Assamese | Chira | Malayalam | Aval |
| Bengali | Chide | Manipuri | Chengpaak |
| Gujarati | Paunva | Marathi | Pohe |
| Hindi | Poha | Odia | Chudaa |
| Kannada | Avalakki | Punjabi | Chirwre |
| Kashmiri | Chevri | Tamil | Aval |
| Khasi | Shira | Telugu | Atukulu |
The dishes change more than the name does. Same flake, different region, different habit.
The variants worth knowing
| Dish | Where | What changes |
|---|---|---|
| Kanda poha | Maharashtra | Onion. The everyday version. |
| Batata poha | Maharashtra | Diced potato, fried before the onion goes in. |
| Indori poha | Indore | Finished with jeeravan masala, raw onion and sev on top, and it is sweeter. |
| Aval upma | Tamil Nadu, Kerala | Urad dal and coconut in the tempering, no sugar. |
| Atukula upma | Andhra, Telangana | More chilli, often with a squeeze of tamarind instead of lemon. |
| Avalakki oggarane | Karnataka | Coconut and coriander heavy, often with grated carrot. |
| Dahi poha | Widely | No cooking at all. Soaked poha with curd, salt and tempering. |
| Chivda | Widely | Not a hot dish. Thin flakes, roasted or fried dry with nuts. |
The IIFPT handbook backs the split. It names onion poha and potato poha as the common dishes, and the thick roasted flake as chiwda for namkeens.
It also notes where the flake comes from. Karnataka's production centres are Hubli, Bhadravathi, Davangere, Udupi and Belgaum, and Madhya Pradesh and Odisha are major producers too.
📊 Scale: the IIFPT handbook estimates that about 10 percent of the total rice production in India goes into flaked, expanded and popped rice. Source: Handbook of Processing of Puffed and Flaked Rice, IIFPT.
Poha is a breakfast staple in Maharashtra, Madhya Pradesh, Karnataka, Gujarat and Rajasthan, according to the same handbook.
That is a lot of India starting the day on one flake.
For the other Maharashtrian dish people get wrong at home, see our pav bhaji recipe.
How Do You Fix Poha That Has Already Gone Wrong?
Short answer: Mushy poha cannot be un-mushed, but it can be dried out over low heat with a fresh tempering. Dry or hard poha is fixed by sprinkling water and covering the pan for two minutes. Both problems come from the water step, not the cooking.
Poha fails in a small number of ways. Each one has a cause you can point at.
| What went wrong | Why | What to do now |
|---|---|---|
| Sticky, pasty, clumped | Soaked in standing water instead of rinsed | Spread it in the pan on low heat, uncovered, for 3-4 minutes. Make a fresh tempering and fold it through. |
| Hard bits in the middle | Not enough rest after the rinse | Sprinkle a tablespoon of water, cover, 2 minutes on low. |
| Broke into powder | Thin poha used for a wet dish | Nothing saves this batch. Buy thick poha for kanda poha. |
| Tastes flat | Salt and sugar added after the flakes | Both need to dissolve in the onion stage, not sit on dry flakes. |
| Bitter edge | Turmeric hit dry heat | Add turmeric after the onion softens, and stir once only. |
| Peanuts gone soft | Roasted with the dish instead of separately | Roast first, remove, add back at the very end. |
| Smells musty | Old or damp poha | Do not cook it. The FSSAI draft clause names musty flavour as a defect. |
| Grit between the teeth | Sand from the roasting medium | Rinse more thoroughly next time, and change brand. |
The five habits that make poha reliable
- Rinse in a colander, never in a bowl of standing water.
- Rest for ten minutes before the poha goes anywhere near the pan.
- Salt the onion, not the flakes.
- Fold, do not stir, and use a flat turner.
- Finish off the heat with lemon, coriander and the peanuts.
Poha is forgiving once you treat the water as the recipe.
Everything else is seasoning.
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Frequently Asked Questions
Why does my poha become mushy?
Because it was soaked rather than rinsed. Flattened rice is already partly cooked during manufacture and is packed at about 10 to 11 percent moisture, so it absorbs water within seconds. Rinse it in a colander under a running tap for about 30 seconds, drain it fully, then let it rest for eight to ten minutes before it goes into the pan.
How long should poha be soaked?
It should not be soaked at all. A rinse of 20 to 40 seconds is enough for thick and medium poha, and thin poha only needs water sprinkled over it by hand. The softening happens during the rest after draining, not in the water.
Is poha really rich in iron?
By measurement, yes. The Indian Food Composition Tables 2017 record 4.46 mg of iron per 100 g of rice flakes against 0.65 mg for raw milled rice, which is about 6.9 times as much. The tables do not say why, and no source I could verify has tested the cause, so the popular explanation about iron machinery remains plausible rather than proven.
Is poha lighter than rice?
Not by weight. The Indian Food Composition Tables 2017 give 1480 kJ per 100 g for rice flakes and 1491 kJ per 100 g for raw milled rice, which is practically the same. Poha feels lighter because you eat a smaller dry weight and because it swells with water on the plate.
Is there an FSSAI standard for poha?
Not yet. The published cereals chapter of the Food Safety and Standards regulations runs from clause 2.4.1 Atta to 2.4.40 Papad and contains no clause for flattened rice. A draft amendment circulated in 2024 would add clause 2.4.41 with a moisture limit of 13.0 percent and an acid insoluble ash limit of 0.15 percent, but it is still a draft.
What is the difference between thick, thin and nylon poha?
Thickness, and therefore how much handling the flake survives. Thick and medium poha hold their shape through a rinse and a fold, which is what kanda poha and batata poha need. Thin or nylon poha breaks apart when wet and is meant for chivda and dry snack mixes. No Indian law defines these grades, so they are the miller's description rather than a legal category.
What is poha called in Tamil, Telugu and Kannada?
Aval in Tamil and Malayalam, atukulu in Telugu, and avalakki in Kannada. The Indian Food Composition Tables also list chira in Assamese, chide in Bengali, paunva in Gujarati, pohe in Marathi, chudaa in Odia and chevri in Kashmiri. It is the same flattened rice in every case.
How much poha should one person eat?
ICMR-National Institute of Nutrition's Dietary Guidelines for Indians 2024 use 40 g of raw rice flakes in a sample morning meal for a child over one year, paired with 15 g of black gram. An adult portion is larger, but the more useful point is the pairing. Poha never appears on its own in those menus, so peanuts, chana dal or sprouts are doing real work.
Sources & References
- Indian Food Composition Tables 2017 - food code A011 Rice flakes (Oryza sativa): iron 4.46 mg, energy 1480 kJ, protein 7.44 g, fat 1.14 g, dietary fibre 3.46 g, available carbohydrate 76.75 g and moisture 10.36 g per 100 g; total starch 68.06 g and free sugars 0.34 g; aluminium 2.44 mg; and the regional name list. Compared against A012 puffed rice, A013 brown rice, A014 parboiled milled rice and A015 raw milled rice — T. Longvah, R. Ananthan, K. Bhaskarachary and K. Venkaiah, ICMR-National Institute of Nutrition, Hyderabad
- Handbook of Processing of Puffed and Flaked Rice - the flaked rice process flow and its moisture and temperature ladder, the statement that partial gelatinization is achieved by roasting at 110-180 C for 10-60 seconds, the cottage-level iron roasting pans of 620 mm diameter and about 17 kg, the regional names, the onion poha and potato poha dishes, and the estimate that about 10 per cent of total rice production goes into flaked, expanded and popped rice — Indian Institute of Food Processing Technology, under the PM Formalisation of Micro food processing Enterprises scheme, Ministry of Food Processing Industries
- Food Safety and Standards (Food Products Standards and Food Additives) Regulations 2011, Chapter 2.4 Cereals and Cereal Products - the published chapter runs from sub-regulation 2.4.1 Atta to 2.4.40 Papad and contains no standard for flattened rice, beaten rice or rice flakes — Food Safety and Standards Authority of India
- Draft Notification of the Food Safety and Standards (Food Products Standards and Food Additives) Amendment Regulations, 2024 - proposed sub-regulation 2.4.41 Flattened rice, to be inserted after 2.4.40 Papad, with maximum moisture 13.0 per cent by mass, total ash 2.0 per cent, acid insoluble ash 0.15 per cent and crude fibre 2.0 per cent on a dry basis. Listed on the portal as a draft whose comment period has expired — Food Safety and Standards Authority of India, draft comments portal
- Dietary Guidelines for Indians 2024 - Figure 4.4 sample daily menus for children over one year, whose 8-9 am meal is Rice flakes 40 g with Black gram 15 g, methi leaves, tomato, oil and fruit; the 6-12 month complementary feeding menu using Rice flakes 10 g with black gram dal 5 g; and My Plate for the Day, which allows an adult 250 g of cereals and nutricereals and 85 g of pulses and legumes per day — ICMR-National Institute of Nutrition, Hyderabad
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