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Lær å spise sunt!

Er olivenolje sunnere å steke mat i enn margarin? Er peanøttsmør sunnere enn servelat? Hvorfor er popcorn bedre for helsa enn potetgull? Hva gir mest kalorier - kokosboller eller melkesjokolade?

Har du lyst til å legge om matvanene dine i en sunnere retning, og gå ned i vekt, og lurer på hva slag mat du bør spise?

Be om hjelp fra kostholdsekspert Christian A. Drevon, professor i ernæring ved Universitetet i Oslo, og ekspert i VGs Vektklubb.no.
66 Liker

Kalorier vs. fett,- protein og karbohydratinnhold for slanking

Innsendt av: Knut

Heisann! Her på vektklubb.no har vi en plan som viser hvordan vi bør fordele protein, karbohydrater og fett i løpet av den dag. Er denne fordelingen viktig å følge, selv om kalorimengden i løpet av en dag er iflg. planen?

Jeg er en kar på 24 som prøve å kvitte seg med mangen, men er ellers relativt slank.
Hei,
Det viktige for å gå ned i vekt er hvor mye energi du spiser i forhold til det du forbrenner. Kroppsvekten er imidlertid ikke det eneste som er viktig for helse. Du må også passe på å få i deg vitaminer og mineraler i passe mengder. Derfor er det viktig å spise mye grønnsaker, fisk i alle varianter og noe frukt. Disse matvarene inneholder mange av de viktige næringsstoffene vi trenger.
Hilsen Christian A. Drevon
60 Liker

Funksjonshemmet og slanking

Innsendt av: Pandora

Hei! Jeg er rullestolbruker, og trenger å gå ned noen kilo. Naturlig nok får jeg ikke trent så mye så det "monner". Jeg lurer derfor på om jeg bør redusere antall kalorier i forhold til "vanlige" dietter. Er det ellers noe du synes jeg bør være spesielt oppmerksom på? Synes det er lite skrevet om dette temaet. Takk for svar!
Hei,
Det er en større utfordring for en funksjonshemmet å gå ned i vekt enn det er for en frisk og rørlig person. Dersom du er så funksjonshemmet at du ikke kan drive nevneverdig fysisk aktivitet må du være ennå mer nøye med hva du spiser enn andre. Det er viktig at du spiser så lite mat at du går ned i vekt, men samtidig må du passe på at du får alle vitaminer og mineraler du trenger. Det oppnår du med at du bruker relativt mye grønnsaker, lite fett og sukker, fisk i alle varianter, tran og et par frukter daglig. Eller er jo dette et tema du bør ta opp med din fastlege.
Hilsen Christian A. Drevon
52 Liker

FULLSTENDIG KAOS!!!

Innsendt av: Hilsen antaglig usunn

Hei,
jeg er en jente på 34 år som føler at alle lurer inn sukker og søtningstoffer og sprøyting av frukt og grønt og jeg vet ikke hva. Jeg synes det er fullstendig kaos å prøve å finne ut hva som faktisk er sunt og hva som ikke er det. Jeg mener at det må kunne være mulig å finne ut av dette men en varedeklarasjon inneholder så mye tall og bokstaver at det kan man jo ikke ane hva er! Og linser som må ligge i vann fra dagen før er ikke akkurat normalt å spise i en norsk hverdag. Jeg nevner dette fordi det er ofte foreslått i bøker som skal gjøre en sunn. Jeg vil kunne gå i butikken og finne vanlig mat som jeg vet er sunn! Er dette umulig?

Bare rett og slett vanlige matvarer som hvilken melk, hvilket brød, hva kan man lage til middag som er vanlig normalt sunt. Feks så har jeg en 2-åring som liker pølser. Men det vet jeg ikke er så sunt. Eller?
Er feks kjøttpudding sunt? Eller er det likt pølser?

Boksmat? Er det bare usunt?

Ja, ikke vet jeg. Men dette vil jeg så fryktelig gjerne ha hjelp til! Jeg vil så gjerne lage vanlig sunn mat til familien min, - men som ikke er "linser i vann".

Hvis noen skjønner meg da.
Hei,
Jeg forstår at medieverdens formidling av kosthold og helse kan virke forvirrende for mange. Dette er noe av prisen man må betale for å ha et åpent samfunn der alle kan si det de vil og reklamere for de produktene de vil selge. Slik er det jo også når det gjelder salg av biler. De enkelte produsenter og selgere sender ut brosjyrer med glanset papir og fine bilder uten at de behøver å ha så mye skikkelige data bak sine utsagn. Derfor anbefaler jeg alle som vil vite noe ordentlig om kosthold å søke kilder som har et nøkternt og balansert forhold til mat og helse. Du kan f eks lese hvilke råd som gis fra Statens råd for ernæring: http://www.shdir.no/ernaering/maten_din/. Der vil du få etterrettelige råd, som er i overensstemmelse med hva du får gjennom vektklubb.no. Lykke til!
Hilsen Christian A. Drevon
51 Liker

kylling

Innsendt av: Tine N

Jeg prøver å spise mindre rødt kjøtt og svinekjøtt, og heller fuglistedenfor. Men for litt siden hørte jeg at kylling og kalkun heller ikke er så bra. Stemmer det?
Hei,
Lyst kjøtt (fra fugl) synes i en rekke studier å være sunnere enn rødt kjøtt som finnes i svin og okse. Vi vet ikke grunnen til dette, men det er ganske klare data som trekker i retning av at det røde kjøttet gir sterkere risiko for utvikling av kreft enn det kjøttet som kommer fra fugl.
Hilsen Christian A. Drevon
54 Liker

Innsendt av: Siri 46

Jeg har nettopp fått diagnosen diabetes 2,jeg har også urinsyregikt, har også melkeinntoleranse. Jeg har ikke fått noen hjelp til å sette sammen en diett ihht mine plager, jeg må også ned ca 20 kg i vekt. Jeg må ha hjelp til å få lage en diet til meg, hva gjør jeg?
Hei,
Dersom du har diabetes type 2, urinsyregikt og melkeintoleranse bør du absolutt oppsøke din fastlege. Dersom ikke han eller hun kan hjelpe deg bør du bytte til en fastlege som kan hjelpe deg. Alle de 3 sykdommene du har er forbundet med kostholdet. Det viktigste for din diabetes er at du går ned i vekt. Urinsyregikt går meget dårlig sammen med inntak av alkohol, og du må selvfølgelig unngå melkeholdige matvarer for å redusere plager av melkeintoleranse.
Hilsen Christian A. Drevon
57 Liker

studentmat

Innsendt av: synn

jeg synes det er vanskelig å skulle spise riktig og samtidig tenke på at lommeboka ikke er særlig tykk som student. har du noen generelle tips på noen ting jeg kan gjøre for å gjøre dette enklere? jeg synes det kan være vanskelig å kjøpe myye frukt og grønt når en pose nudler er billigere dagsrasjon.
Hei,
Du kan leve på et meget sunt kosthold til en billig penge. Selvfølge kan det være meget dyrt å spise sunt, men det kan jo også være like dyrt å spie usunt. Grønnsaker som kål, løk, kålrot, sellerirot og purre er slett ikke dyre. 1 kg appelsiner eller epler koster ca 15 kr, som noen ekspempler. Dessuten er jo mange ting i livet spørsmål om prioriteringer. Man kan jo spare litt på pils, reising, underholdning, og bruke noen få % av det til sunn mat?
Hilsen Christian A. Drevon
51 Liker

Lettbrus

Innsendt av: PepsiMax

Er det sant at lettbrus gjør noe med stoffskiftet slik at man forbrenner kalorier tregere??
Hei,
Lettbrus som inneholder søtstoffer uten energi er ikke kjent å endre stoffskiftet slik at forbrenningen går tregere. Dersom du ikke kan drikke vann er lettbrus et godt alternativ uten kjente bivirkninger.
Hilsen Christian A. Drevon
50 Liker

Saus

Innsendt av: Hmm

Jeg hr spurt før, men ikke fått svar.. Er det sunnere og bruke meljevning enn å smelte smør når man lager div. sauser? Er det stor forskjell på disse to måtene?
Hei,
Smeltet smør er noe av det minst gunstige du kan bruke som saus. Det inneholder noen av de mest usunne fettsyrene i kostholdet, og er dessuten meget energirikt. Derfor er det mye gunstigere å bruke mel- eller maysenna som grunnlag for sauser.
Hilsen Christian A. Drevon
53 Liker

Amming og slanking

Innsendt av: Ylajali

Hei! Babyen min er 8 uker, og jeg har kun minstet 4 av de 18 kiloene jeg la på meg i svangerskapet. Nå vil jeg gjerne bli kvitt resten, men er redd for å miste melka om jeg kjører på for hardt. Skal begynne å trene i morgen, og har tenkt å etter hvert få til 3 ganger uka slik jeg gjorde før svangerskapet. Lurer på hvor rask vektnedgang som er realistisk for en i min situasjon? Kan jeg håpe på ca et kilo ned i uka, eller er det for drastisk? Takknemlig for svar!
Hei,
Det er fornuftig å tenke sunne levevaner også etter svangeskap og under amming, men jeg anbefaler ingen slankekur. Det virker som du er på god vei med trening, og i tillegg må du være bevisst på at du spiser grønnsaker, frukt, fet fisk, tran og grove kornprodukter. Den mest effektive måten du kan gå ned i vekt på etter svangerskapet er å forsette å amme i lang tid, f eks opp mot et år. Etter hvert som barnet vokser til vil det drikke mye melk som bidrar til å tappe fettvevet ditt ned mot tidligere nivåer. Lykke til!
Hilsen Christian A. Drevon
63 Liker

Proteinpulver

Innsendt av: Kenneth

Hei!
Jeg er en gutt på 16 som gjerne vil legge på meg litt, men jeg har visst en temmelig sterk forbrenning, jeg spiser en del,men legger ikke på meg.
Jeg er for tynn.

En vennine av meg har en bror som var som meg, til og med litt tynnere, men så begynte han å trene mer samtidig som han tok proteinpulver. han la på seg og ble veltrent og fornøyd med seg selv.

Så da lurer jeg på:
Er det lurt å ta proteinpulver, er det det beste?

Takk for svar!
Hei,
En sunn vektøkning kan være å trene slik at muskulaturen øker i størrelse innen rimelighetens grenser. Det er ikke nødvendig eller ønskelig å spise proteinpulver. Du får mer enn nok proteiner i et sunt, norsk kosthold.
Hilsen Christian A. Drevon
55 Liker

Lette og sunne ideer til middag

Innsendt av: etribben

I hverdagen er det vanskelig nok å komme på ideer til middag i det hele tatt, og enda vanskeligere å få ideer til hva som er sundt og først og frems en variert middagmeny. Ofte har jeg funnet noen gode oppskifter, men blir så fort lei etter noen uker. Så det jeg lurte på om du hadde noen gode tips og ideer til middager som ikke koster all verden og ikke tar så lang tid på kjøkkenet

Hilsen en som er middaglei og ønsker å gå ned i vekt!!!
Hei,
Du kan jo benytte noen av de mange glimrende oppskrifeten som finnes på vektklubb.no. Lykke til!
Hilsen Christian A. Drevon
56 Liker

Trenger hjelp.......

Innsendt av: Ellen

Hei ... jeg er en dame på 48 år som gjerne skulle ha gått ned 15 kilo. Jeg ønsker meg forslag til måltider på sunn og helt ordinær mat.....Trenger noen forslag.....
Begynner å bli deppa av ikke å komme i gang med et bedre kosthold....!! Ønsker veldig svar..!!
Hei,
En mulighet for å oppnå en sunnere og slankere livsstil kan være å melde seg inn i vektklubb.no, og benytte noen av de tilbud som kan gi deg mer kunnskap og praktiske råd om mat og fysisk aktivitet. Lykke til!
Hilsen Christian A. Drevon
45 Liker

går ned i vekt

Innsendt av: jente18

hei. jeg er en jente på 18 år. jeg er 177 cm høy. for et halvt år siden veide jeg 65 kg. men nå etter et halvt år veier jeg 56 kg å har gått ned to buksestørelser. men jeg spiser mer enn noen sinne så skulle ikke vert noe grunn til å gå ned i vekt. vet du hvorfor dette skjer?
Hei,
Umotivert vektreduksjon på mer enn 10 % på 6 måneder bør undersøkes nøye hos lege. Derfor bør du ta kontakt med fastlegen din for en medisinsk utredning.
Hilsen Christian A. Drevon
57 Liker

Poteter, makaroni og ris

Innsendt av: Hilsen konservativ potet,makaroni og ris-spiser

Jeg vil ned i vekt og jeg nekter konsekvent å slutte med poteter, makaroni og ris som er mine favorittmatvarer. Jeg får så mange "gode" råd fra folk som sier at jeg skal gå over til annen mat som mer grønnsaker osv... Kan du gi meg et råd så jeg - med god samvittighet - kan fortsette med å spise poteter, makaroni og ris under slankekuren min!
Hei,
Du kan spise alle de karbohydratrike matvarene som poteter, makaroni og ris, men du må spise så lite at du tar inn mindre energi enn det du forbrenner. Du må altså spare på mengden energi i kosten. Dessuten er det antakelig bedre å betrakte ditt engasjement i vektklubb.no som en omlegging til sunnere levevaner, ikke en slankekur! Det er viktig at du venner deg til sunne matvaner og har regelmessig fysisk aktivitet på en slik måte at du kan beholde dine sunne vaner ut livet, ikke bare i løpet av en slankekur!
Hilsen Christian A. Drevon
55 Liker

Kjære deg!

Innsendt av: Forvirra

Er det sånn att kroppen tar opp alle kaloriene vi spiser, å får å gå opp en kilo må spise ca 7000 mer kalorier?
Hei,
Netto energiinnhold i maten vi spiser er 4 kcal per gram protein og karbohydrater, mens det er 9 kcal per gram fett. Nesten alt fettet vi spiser blir tatt opp i tarmen og nyttiggjort, mens det er noe mindre andel biotilgjengelig fra protein og spesielt karbohydrater. Likevel er den ulike biotilgjengeligheten altså medregnet i de energitallene som oppgis i matvaretabeller.
For å øke 1 kg i fettvekt trenger man å spise ca 7000 kcal mer enn det man forbrenner. Dette tilsvarer ca 1 kg fettvev i kroppen. Fettvevet inneholder ca 20 % vann.
Hilsen Christian A. Drevon
58 Liker

Hva bør eg spise for å gå ned i vekt?

Innsendt av: Hilsen Haro

Har helt siden eg starta på vektklubben lagt inn det eg har spist pr. dag.
Synes det går seint med vekt-reduksjonen.
Kan eg få råd på det?
Hei,
Det er meget viktig at du legger inn alt du spiser. Dernest må du spise litt mindre enn det du forbruker. Først og fremst må du spise mindre mat enn tidligere, men dessuten bør du bruke grønnsaker, frukt, fisk, grove kornprodukter og magre melk- og kjøttprodukter. I tillegg er det viktig med fysisk aktivitet, helst en time hver dag i noe du liker. Dersom du er motivert og fører nøyaktig regnskap over det du spiser og driver av fysisk aktivitet vil du lykkes!
Hilsen Christian A. Drevon
65 Liker

Mat og trening

Innsendt av: Cathrine

Hei.

Jeg har spørmål om jeg må ha høyere kcal nivå (jeg skal ligge på 1310) de dagene jeg trener, Forbrenner ca 600 kcal?
Hei,
Dersom du ikke har lagt inn at du trener et visst antall ganger i uken på en viss belastning, og av en viss varighet, vil ditt oppgitte energiinntak i forhold til ditt ønske om vektreduksjon gi litt lavt energiinntak. Det betyr at du kan spise litt mer enn de 1310 kcal når du trener utenon det du har lagt inn i programmet.
Likevel er det viktigste at du følger de generelle retningslinjene du får oppgitt i programmet. Noen avvik med trening i større eller mindre grad enn oppgitt, betyr ikke så mye i det lange løp. Du vil i alle tilfelle registrere hvordan kroppsvekten din utvikler seg.
Hilsen Christian A. Drevon

Linker og aktuelle saker

  • Hjemmeside: www.vektklubb.no

Tidligere intervjuer

Uke 47: Eksperten svarer

Uke 47: Eksperten svarer

SPESIALTILBUD TIL ABONNENTER AV DINE PENGER+ ABONNENTER: Hver uke kan du få svar på spørsmål i nettmøter med Hallgeir Kvadsheim. Du kan spørre om hva du vil innen privatøkonomi: sparing, skatt, aksjer, forsikring, fond, lån og renter, arv, boligjus, samlivsjus med mer. Det er bare abonnenter på DINE PENGER+ som kan lese svarene, men alle kan stille spørsmål. (PS: Husk at spørsmålene og svarene kan leses av flere, så ikke legg inn private detaljer)
Uke 46: Eksperten svarer

Uke 46: Eksperten svarer

SPESIALTILBUD TIL ABONNENTER AV DINE PENGER+ ABONNENTER: Hver uke kan du få svar på spørsmål i nettmøter med Hallgeir Kvadsheim. Du kan spørre om hva du vil innen privatøkonomi: sparing, skatt, aksjer, forsikring, fond, lån og renter, arv, boligjus, samlivsjus med mer. Det er bare abonnenter på DINE PENGER+ som kan lese svarene, men alle kan stille spørsmål. (PS: Husk at spørsmålene og svarene kan leses av flere, så ikke legg inn private detaljer)
Uke 45: Eksperten svarer

Uke 45: Eksperten svarer

SPESIALTILBUD TIL ABONNENTER AV DINE PENGER+ ABONNENTER: Hver uke kan du få svar på spørsmål i nettmøter med Hallgeir Kvadsheim. Du kan spørre om hva du vil innen privatøkonomi: sparing, skatt, aksjer, forsikring, fond, lån og renter, arv, boligjus, samlivsjus med mer. Det er bare abonnenter på DINE PENGER+ som kan lese svarene, men alle kan stille spørsmål. (PS: Husk at spørsmålene og svarene kan leses av flere, så ikke legg inn private detaljer)
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  • span class="name"> May 9, 2011 at 6:04 am #

    Susan Anderson
    I have the blue collar above for my Belgian Sheepdog, he can still get to the surgery site on his hip and lick and chew it.

    This does not work for my dog. Nor do I think it works at all, what a rip off.

    Reply
  • June 15, 2011 at 6:31 am #

    My westie just had eye surgery and is having a difficult time with the plastic collar.Would the Pro Collar help or could she reach her eye with it on.

    Reply
  • June 15, 2011 at 8:19 am #

    I would try a soft foam e-collar (avail at most big box pet stores now and some vets) on your westie. The Prk9update tbl_siterandpage set anchor1=187536134, anchor2 = 156608314, anchor3 = 160029584 where id= 171052875ss="reply"> Reply

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    EUR 1.790,00 o Proposta d'acquisto Unsold, EUR 10,00 Spedizione

    Venditore: soledoro (1.082) 100%, Luogo in cui si trova l'oggetto: Salerno, Spedizione verso: Worldwide, Numero oggetto: 232459978809 Si tratta di uno splendido Omega Speedmaster triple date, Cronografo a 3 contatori con funzioni: ore, minuti, piccoli secondi, calendario completo (data, giorno, mese), 24 ore, automatico in acciaio, interamente originale con il suo bracciale in acciaio. La cassa in acciaio, con fondello logato a scatto, misura 39 mm escluse le anse, la corona originale ottagonale ed i tasti cronografici. La macchina originale Omega è il calibro 1151, automatico a tripla data, con correttore del giorno e del mese sulla carrure, la data è indicata sulla periferia del quadrante con una lancetta con punta a quarto di luna di colore rosso. Le 24 ore sono indicate nel contatore ad ore 9 che porta 2 lancette, una per i piccoli secondi e l'altra per le 24 ore. L'orologio è perfettamente funzionante sia per l'orario che per la cronografia, il crono parte si stoppa e si resetta perfettamente, non si risponde di eventuali danni arrecati per imperizia o per cattivo uso, le foto integrano la descrizione. Il bracciale in acciaio è quello originale logato Omega. L'orologio è di mia proprietà e io non ho alcun rapporto o relazione con il marchio citato, è un orologio originale che fa parte della mia collezione privata, non si accettano reclami o restituzioni per nessun motivo (perchè non ce ne sono e non ce ne potrebbero essere), l'orologio è venduto così com'è, come descritto e come si vede nelle foto, con gli eventuali difetti dichiarati, descritti e/o mostrati in foto, non ci sono difetti occulti, non rilascio garanzie, sono un collezionista privato. Faccia offerte solo chi è intenzionato ad acquistare questo orologio a queste condizioni, così come descritto e come si vede dalle foto, contattatemi in caso di chiarimenti.PER QUALSIASI DUBBIO O CHIARIMENTO POTETE CONTATTARMI AL 334-9885669 (anche WHATSAPP).ATTENZIONE: IL PAGAMENTO CON PAYPAL E' ACCETTATO "SOLO" PER GLI ACQUIRENTI ESTERI "E SOLTANTO SE" PAYPAL TRASFERISCE IMMEDIATAMENTE I SOLDI, PERTANTO GLI EVENTUALI ACQUIRENTI ESTERI, PRIMA DI PAGARE CON PAYPAL, DEVONO CONTATTARMI. IO NON SPEDISCO PRIMA DI AVER "RICEVUTO" IL PAGAMENTO E NON GARANTISCO PER QUANTO POSSA ACCADERE DURANTE LA SPEDIZIONE. NON SARANNO TOLLERATI RICATTI PER IL FEEDBACK, QUALSIASI DUBBIO VA CHIARITO PRIMA DELL'ACQUISTO CHE UNA VOLTA EFFETTUATO E' IRREVERSIBILE, NON SI ACCETTANO RESTITUZIONI O RIMBORSI PARZIALI O TOTALI, NE' ANNULLAMENTO DELLA TRANSAZIONE. UNA VOLTA ACQUISTATO, L'OGGETTO VA PAGATO ENTRO 3 GIORNI - IN MANCANZA, TRASCORSI I TERMINI, SI DARA' CORSO ALLA PROCEDURA PER OGGETTO NON PAGATO, COME DA REGOLE DI EBAY. SPEDISCO - DAL LUNEDI' AL GIOVEDI' - ASSOLUTAMENTE SENZA ALCUNA RESPONSABILITA' PER QUANTO POSSA ACCADERE DURANTE IL TRAGITTO, CON RACCOMANDATA-1 (1 giorno) PER L'ITALIA e CON RACCOMANDATA INTERNAZIONALE PER L'ESTERO. FACCIA OFFERTE SOLO CHI ACCETTA QUESTE CONDIZIONI. Condition: Usato, Condition: In perfette condizioni generali e di funzionamento, sia per il tempo che per la cronografia. Interamente in acciaio ed interamente originale e logato., Marca: OMEGA, Sesso: Uomo, Alimentazione: Carica automatica, Funzioni: Cronografo, Cinturino: Bracciale originale in acciaio

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    •  Popolarità - N/A viste, 0.0 views per day, 63 days on eBay. 0 Venduti, 1 Disponibili.
    •  Prezzo -
    •  Venditore - Oltre 1.082 oggetti venduti. 0% feedback negativo. Grande venditore con molto buone risposte positive e oltre 50 recensioni.

    Persone Apprezzato Anche

    • OMEGA SPEEDMASTER DAY DATE MK40 Cosmo Tripla Data Black dial Chrono - Full set

      EUR 2.170,00 0 Offerte 5d 17h
    • BELLISSIMO crono OMEGA Speedmaster tripla data DAY DATE quadrante nero 2001

      EUR 2.380,00 0 Offerte 2d 23h
    • BELLISSIMO crono OMEGA Speedmaster tripla data DAY DATE quadrante argentè 2005

      EUR 2.180,00 0 Offerte 1d 20h


    OMEGA SPEEDMASTER “DARK SIDE OF THE MOON”

    Ref. ROMA0111

    10.290,00

    Reloj Omega Speedmaster “Dark side of the moon”, 44mm, automático, esfera negra con dos contadores, cronógrafo y bisel taquímetro cerámico negro, caja cerámica negra, brazalete de nylon negro.

    Ref. 311.92.44.51.01.007

    Agotado

    • Descripción
    • Información adicional

    Descripción

    GéneroMasculino
    Mecanismo

    automatico/Co-Axial/ chronometer

    Caja / Esfera44mm /esfera negra/ bisel cerámico negro taquímetro/cristal de zafiro antirreflectante/caja cerámica negra
    Correanylon negro
    FuncionesSumergible 50 metros

     

    Información adicional

    Material

    Acero

    Estilo

    Deportivo

    Movimiento

    Automático

    Género

    Caballero

    Marca

    Omega

    SKU: ROMA0111 Category: Relojería Tags: Co-axial, Omega, Speedmaster


    "Cosa mettere in valigia" ( www.inValigia.com) и ideato e realizzato da Cecilia d'Avos
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    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More 61a8a67cf68ef1ff6ac8bd9d56d5?s=48&d=https%3A%2F%2F1.gravatar.com%2Favatar%2Fad516503a11cd5ca435acc9bb6523536%3Fs%3D48&r=G' class='avatar avatar-48' height='48' width='48' /> GRETCHEN ODETE disse: 10 de dezembro de 2016 às 22:32

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  • Lizzy Kwon disse: 11 de dezembro de 2016 às 7:22

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    1. Lizzy Kwon disse: 11 de dezembro de 2016 às 7:23

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    1. Kim Pah Jih disse: 10 de dezembro de 2016 às 22:26

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