čĩ¤ãĄãããŽãããŽãĢãããŖīŧåŠįšã¨ãŦãˇã
č¨äēä¸ã§
- ãĢãããŖã¯čĩ¤ãĄãããĢä¸ãããã¨ãã§ããžããīŧ
- čĩ¤ãĄãããĢãĢãããŖãį´šäģãããŽãĢæéŠãĒææ
- čĩ¤ãĄãããŽãããŽãĢãããŖãŽåĨåēˇä¸ãŽåŠįš
- ããŗãããŗãŽæ é¤äžĄã¯īŧ
- ããĒããŽåäžãŽãããŽãĢãããŖãčĒŋįããæšæŗ
- čĩ¤ãĄãããŽãããŽãĢãããŖãŦãˇããäŊããŽãį°Ąåīŧį°Ąå
- ããããčŗĒå
ããĒããŽåäžãį´6ãļæãĢãĒãã¨ãåŊŧ/åŊŧåĨŗã¯æ¯ãįãããããĢãĒããããĒããããããĢä¸ããåēäŊéŖåãŽããã¤ããåããã¨ãã§ããžãã ããã¯ããšãĻãŽæ é¤äžĄãŽéĢãæįŠãéčãį´šäģããããããŽãããŽåĨåēˇįãĒéŖäēãæ§į¯ãããŽãĢæéŠãĒææã§ãã
ãĢãããŖã¯ãæ é¤äžĄãéĢããããŧãŋãĢãããŗãčąå¯ãĒéčã§ãã čĩ¤ãĄãããŽéŖäēįæŗãĢããããĢãããŖãŽåŠįšã¨ãããã¤ããŽãŦãˇãã§ãããäŊŋį¨ããæšæŗãĢã¤ããĻããŖã¨įĨããããĢčĒãã§ãã ããã
ãĢãããŖã¯čĩ¤ãĄãããĢä¸ãããã¨ãã§ããžããīŧ
ã¯ããããĒãã¯åŽå ¨ãĢčĩ¤ãĄãããĢãĢãããŖãä¸ãããã¨ãã§ããžãã åŽéãĢã¯ããĢãããŖã¯ããĒããŽåäžãåŧˇåãĒå įĢãˇãšãã ãæ§į¯ãããŽãåŠããããã¤ããŽæ é¤į´ ãåĢãã§ããžãã ããã¯ãžãããĒããŽåäžãŽč ¸ãŽæåŽŗãĒį´°čãæŽēãæčįšæ§ãæãŖãĻããžãã ããã¯åŊŧããåĨåēˇãĢäŋã¤ãããĢåŊŧããŽéŖäēįæŗãŽåŋ é æåãĢãĒããžãã
čĩ¤ãĄãããĢãĢãããŖãį´šäģãããŽãĢæéŠãĒææ
ããĒããŽåäžãŽéŖäēįæŗãĢãĢãããŖãåĢãããŽãĢæéŠãĒææã¯ãããĒããŽåäžãäšŗæ¯ãįēéããå§ããæã§ãããã ããŽãããģãšã¯3ã12ãļæãŽéãĢå§ãžããžãããæãä¸čŦįãĢã¯6ãļæååžã§ãã ããĒãã6ãæåãĢããĒããŽåäžãĢåēåŊĸéŖãä¸ãããĒãã°ããããã¯ããĒããããããäžįĩĻãããŽã¨åããããéãããããåãåēããĻããžããžãã ããã§ãããããåŊŧããįåž6ãļæãĢãĒãé ãĢãããĒãã¯ããããäģãŽåēåŊĸãžãã¯ååēåŊĸéŖåãŽä¸ã§ããŧãĄããĢä¸ããĻãŋããã¨ãã§ããžãã
čĩ¤ãĄãããŽãããŽãĢãããŖãŽåĨåēˇä¸ãŽåŠįš
ãĢãããŖãĢã¯ããžããžãĒį¨éã¨åŠįšããããžãã
åŋ é æ é¤į´
ãĢãããŖã¯ããĒããŽåäžãæéˇãããããĢåŋ čĻãĒåŋ é ããŋããŗãæ é¤į´ ãŽå¤ããæãŖãĻããžãã ããã¯ããĒããŽåäžãŽéĒ¨ãåŧˇããĒããŽãåŠãã大éãŽãĢãĢãˇãĻã ã¨ãã°ããˇãĻã ãåĢãŋãžãã ãĢãããŖãŽãĒãŗã¯ãžããčŗæŠčŊãæšåããããĢãĸãŗãŦããĢãŽããŠãŗãšãäŋãĄããããĻæļåãæšåããžãã
2.įŽãŽåĨåēˇ
ãĢãããŖã¯ãžãįŽãŽåĨåēˇãŽãããŽåŋ é æ é¤į´ ã§ããããŋããŗAãŽč˛¯čĩåēĢã§ãã ããã¯æĨä¸ã¨å¤éãŽä¸Ąæšã§č¯ãčĻåãäŋé˛ããžãã ããã¯ãžãããã¤ããŽįŧãŽįžæŖãããŗįļæ ãŽåąéēæ§ãæ¸ãããĢãããã¤ããčąå¯ã§ãã ããããŽãĢãããã¤ãã¯ãåäžã¨å¤§äēēãŽä¸Ąæšã§éģæå¤æ§įīŧįļ˛čä¸ãŽččĒįŠčŗĒãŽčįŠãĢããŖãĻãŧãããčĻåãåŧãčĩˇããīŧãæ¸ãããŽãåŠããããã¯čĻåãæšåãããŽãåŠããžãã ããŽãĢãããã¤ãã¯ããĢãããŖãŽéŽŽãããĒãĒãŦãŗã¸č˛ãæ åŊããĻããžã
3.æļååãéĢããžã
ãĢãããŖã¯ãæļååãŽããįšįļãčąå¯ã§ãã åŊŧãã¯ããĒããŽåäžãŽč ¸ãŽåããčĒŋį¯ããäžŋį§ãéŋããžã
4.æé ¸åå¤ãčąå¯
ãĢãããŖã¯æé ¸åįŠčŗĒã§ãããå¤ããŽčå¨ã¸ãŽé ¸åãšããŦãšãčģŊæ¸ããéĢãŦããĢãŽããŧãŋãĢãããŗãåĢãã§ããžãã é ¸åãšããŦãšã¯ããĒããŽäŊãŽä¸ãŽããĒãŧãŠã¸ãĢãĢãŽįįŖãŽä¸å襥ãæããžãã æéãįĩã¤ã¨ãįŗå°ŋį ãįãĒãŠãŽæ ĸæ§įžæŖãåŧãčĩˇããå¯čŊæ§ããããžãã ããĒããŽåäžãŽäŊã¯ãžãåŠįšãĢå ãããããĢããŧãŋãĢãããŗãããŋããŗAãĢå¤ãããã¨ãã§ããžã
čãĢčŧãããããã
ãĢãããã¤ãã¯ããĒããŽåäžãŽäŊãŽä¸ãŽããĒãŧãŠã¸ãĢãĢãé¤åģãããŽãåŠããžãããããĻãããã¯čåãæ¸ãããžãã ããã¯ããĒããŽåäžãŽčãŽčĄ¨éĸãããããĢããčŧãããžãã įŽčį ãäēé˛ãããã¨ãã§ããžãã
6.ã¨ããĢãŽãŧãŦããĢãä¸ããžã
ãĢãĒãĻã ã¯å¤§ããĒã¨ããĢãŽãŧæēã§ãããããŖãä¸æ¯ãŽããŧãĄãã¯ãĢãĒãĻã ãŽå¤§ããĒæēã§ãã čĄä¸ãŽéģč§ŖčŗĒãŽããŠãŗãšãæšåããįčãŽæŠčŊãæšåããžã
å įĢãˇãšãã ãåŧˇå
ãĢãããŖãĢã¯ãåäžãéĸ¨éĒãã¤ãŗããĢã¨ãŗãļããåŽããããŽå¤§éãŽããŋããŗCã¨įååĻįŠčŗĒãåĢãžããĻããžãã åŊŧãã¯ãžãããĒããŽåäžãŽå įĢåãåä¸ãããæčįšæ§ãæãŖãĻããžã
8.č¯ãįĄį ãæäž
ãĢãããŖãĢåå¨ããããĒããããĄãŗã¨åŧã°ããįŠčŗĒã¯ãį§ããĄãŽäŊãĢãģããããŗãįįŖãããŽãĢåŊšįĢãĄãžãã ãģããããŗã¯ãäŊãčŊãĄįãããå¤éãŽįĄį ãæšåãããĸããé ¸ã§ãã
é§čĢæ§
å įĢįŗģããžã įēéããĻããčĩ¤ãĄããã¯ã垎įįŠã ãã§ãĒãčĢãããŽäģãŽå¯įčĢãįēįããããã§ãã ãĢãããŖãŽé§čĢæ§īŧã¯ãŧã ãį ´åŖããåīŧãĢãããããããŽã¯ãŧã ãå¯įčĢã¯ãåäžãåĨåēˇãĢäŋã¤ãããĢčŋæãĢäŋãããžãã
ããŗãããŗãŽæ é¤äžĄã¯īŧ
ä¸ãŽčĄ¨ã¯ãĢãããŖãŽæ é¤æåãį¤ēããĻããžãã
æ é¤æå | 100gããããŽå¤
ã¨ããĢãŽãŧ | 26kcal
æ°´ | 91g
ãˇãĨãŦãŧ | 2.8g
įæ°´åįŠ | 6.5g
ãŋãŗãã¯čŗĒ | 1g
ččŗĒččĒ | 0.1g
ããĄã¤ã | 0.5g
é | 0.8mg
ãĢãĢãˇãĻã | 21mg
ãã°ããˇãĻã | 12mg
ãĢãĒãĻã | 340mg
ãĒãŗ | 44mg
ããŋããŗC | 9mg
ããŋããŗB6 | 0.06mg
ããŋããŗA | 8510 IU
ããŋããŗE | 1.1mg
ããŋããŗK | 1ug
čé ¸ | 16ug
äēé | 0.3mg
ãããĒãĻã | 1mg
ããĸããŗ | 0.05mg
ãã¤ãĸãˇãŗ | 0.6mg
ãĒãããŠããŗ | 0.1mg
ããĒããŽåäžãŽãããŽãĢãããŖãčĒŋįããæšæŗ
ããĒããããĒããŽåäžãĢãããæäžããåãĢããĒããčĒŋįãããããžãã¯ããŧãĄããįŧããã¨ãã§ããããã¤ããŽæšæŗããããžãã ããĒãããĢãããŖãæ˛¸é¨°ãããĻįŧããã¨ãã§ããããã¤ããŽæšæŗã¯äģĨä¸ãŽéãã§ãã
ããŧããŗã°æšæŗ
ãĢãããŖãæé¤ããåžããĢãããŖãŽååããĒãĒãŧããĒã¤ãĢã§įŖ¨ããããŧããŗã°ããŦã¤ãŽä¸ãĢčŖčŋããĻįŽãįŊŽããžãã 375âã§į´45åéããžãã¯æããããĒããžã§įŧããžãã ãĒãŧããŗããããããåãåēããããĻãĢãĢããĢãããããåãã ããŋãŧãčŋŊå ãããŽãč¯ãčãã§ãã
æ˛¸é¨°æšæŗ
æ°´ãæ˛¸é¨°ãããã ãĢãããŖãŽåãčēĢãéãĢå ĨããæããããĒããžã§į Žčžŧãã æ°´ãåãŖãĻãããŧãĄããæ°åéåˇãžããžãã ããĒãã¯ããĒããŽįŋãŽä¸ã§ããããããĢäŊŋããã¨ããåˇååēĢãĢå Ĩãããã¨ãã§ããžãã åŊŧãã¯æļč˛ģãããŽã¯åĨåēˇįã§ã¯ãĒãčļč˛ãããŖããĒãŦãŗã¸č˛ãéįēãããã¨ãã§ãããããĢããããåãĢåˇčĩããĒãã§ãã ããã
įãŽããŧãĄããããĨãŧãŦãŽåŊĸã§įã§éŖãšããããã¨ãã§ããžã - ããŦãŧãŗãããˇãĒãĸãĢãã¨ãŧã°ãĢãã¨ä¸įˇãĢã
čĩ¤ãĄãããŽãããŽãĢãããŖãŦãˇããäŊããŽãį°Ąåīŧį°Ąå
1.čĩ¤ãĄããį¨ããŧãĄããŽããĨãŧãŦ
ãĢãããŖãæããããĒããžã§æ°´ã§į Žãã æ°´ãããĢãããŖãŽé¨åãåé¤ããããĨãŧãŦãåŊĸæãããããĢããããæˇˇããã ããĒãã¯ããĨãŧãŦãŽæãžããä¸č˛Ģæ§ãåžããããĢæ°´ãžãã¯æ¯äšŗãå ãããã¨ããã§ããã
ãĒãŗã´ã¨ãĢãããŖãŽããĨãŧãŦ
ããŽãããĢã¯ã1ã¤ãŽį įŗããŧãĄãã¨3ã¤ãŽããããč¯ãåãé¤ããįļæ ã§åĨããããåŋ čĻããããžãã ããããįĢæšäŊãĢåããæããããĒããžã§æ°´ã§æ˛¸ããã åˇå´ããåžãããĨãŧãŦãäŊããããĢæˇˇåįŠããããˇãĨãĸããããéĸ¨åŗãå ãããããĢãããããŽãˇããĸãŗãå ããã
3.ããŧãĄããŽãšãŧã
čĩ¤ãĄãããŽãããŽãĢãããŖãšãŧããäŊããã¨ã¯åŊŧããŽéŖäēįæŗãĢãããįĩąåãããããŽį´ æ´ãããæšæŗã§ãã æēåããīŧ
- 大ãã2ãå ããĒããã éãĢããŋãŧãå ĨããĻæēļãããžã
- įãããŽãŋããåãã¨ãŊããŧãŽååãŽä¸ãĢãããčŋŊå
- įĢæšäŊãĢãĢããããčĩ¤ããĢãããŖã3ãĢããå ãããã°ãããŊããŧãã
- åŗãŽãããĢããã¤ããŽåĄŠã¨ãŗãˇã§ãĻã¨ä¸įˇãĢãããĢ3æ¯ãŽæ°´ãå ãã
- ãĢãããŖãæããããĒããžã§ãããčĒŋįããããŽåžãæˇˇåįŠãį´15åéåˇãžããžãã
- ããŽæˇˇåįŠãããŦãŗããŧã§æˇˇãåãããĻæļ˛äŊãéãĢæģããžã
- 4åãŽ1ãĢãããŽã¯ãĒãŧã ãå ããåžããšãŧããããä¸åēĻæ˛¸é¨°ããã
- ããã¤ããŽããŽãæˇģããĻããĒããŽåäžãé¤ã
4.ããŧãĄãã¨æĸ¨ãŽããĨãŧãŦ
ããŽãŦãˇãã§ã¯ãįŽããããĻč¯ãåãŖãããˇã1ã¤ã ãåãåēããžãã æĸ¨ããããˇãĨãããã¨ãĢãããŖãŽããĨãŧãŦã¨æˇˇããã īŧä¸č¨ãŽãŦãˇãīŧ
5.ããŧãĄããããããæĄ
åŊŧããæããããĒããžã§1ã¤ãŽæĸ¨ã¨1ã¤ãŽæĄãä¸įˇãĢč¸ããĻãããããããˇãĨãĸãããããããžãã¯æˇˇåįŠãĢããããæˇˇããã ãããĢįŧļ芰ãžãã¯ã§ããã°äŊãããĻãŽããŧãĄããŽããĨãŧãŦãå ããĻæˇˇããã
6.įįąŗã¨ããŧãĄããŽãį˛Ĩ
įįąŗã¯å°ãæļåãéŖãããŽã§ã大ããååãŽæ¯ãŽãéŖ¯ãäŊŋãã ãã§ãã įąŗãæ°´ã§30åæ´æĩããæĩ¸ããžãã įŽãããããĢãããŖãč¸ããĻéãį´120gã ããŧãĄããĢæĩ¸ãããéŖ¯ãå ĨããĻãæ°ååŧˇįĢã§į ŽãĻããããĢ5åį Žãžãã ãããĢåãå ĨããĻåˇãããåäžãĢæ é¤ãä¸ããžãã
7.ãĢãããŖã¨ãģãããčãŽãããŖ
ããŽãããĢãããĒãã¯į´°ããããã¤ãļãããä¸æ¯ãŽčĩ¤ããĢãããŖãä¸æ¯ãŽãģãããčããããĻä¸æ¯ãŽå°éēĻį˛ãã§ããã°å ¨į˛å°éēĻãå°ããååãŽå°ããä¸æ¯ãåŋ čĻã§ãã ãĻãŗãŗį˛æĢããããããŽæ˛šã¨ããŋãŧããããĻåŗãĢåĄŠã
- ããŠã¤ããŗã§æ˛šãå°ãįąãããģãããčãæ°åéãŊããŧããĻåãé¤ããžãã
- ãã°ãããããã¯ãŧãĢãĢããžãããã å°éēĻį˛ãããŧãĄãããĻãŗãŗãŽį˛ãæˇˇããĻæãããįå°ãĢæˇˇããã
- ããŧãĢãčģĸãããĻåšŗããĢããĻåčģĸãããžãã
- ãããããŋãŧã§éãĢããįŧãããģãããčã¨ä¸įˇãĢåēãã
ããããčŗĒå
1.ããŧãĄãįŧļ芰ã¯åŽå ¨ã§ããīŧ
ããã¯į´į˛ãĒãĢãããŖã§ããéããããĒããŽåäžãŽįŧļ芰ãĢãããŖãäžįĩĻãããŽã¯åŽå ¨ã§ãã ããã¤ããŽįŧļã¯ãžãããĒããŽčĩ¤ãåãĢã¨ãŖãĻä¸åĨåēˇã§ããå ´åãããæžąį˛ãį įŗãããŗäģãŽæˇģå įŠãåĢãã§ãããĢãããŖãŽãã¤ããã¯ãšãåĢãã§ããžãã ãããããģã¨ããŠãŽåģč ãããĒããããĒããŽåäžãŽãããĢįŧļ芰éŖåãŽäŊŋį¨ãéŋãããã¨ãæ¨åĨ¨ããįįąã§ãã ããĒããããĒããŽåäžãŽãããĢæŖãããĢãããŖã財ãŖãĻããã¨ãããã¨ãįĨããããĢããĒãããŠããĢãčĒããã¨ãįĸēčĒããĻãã ããã
ããĒããŽčĩ¤ãĄãããŽãããŽãĢãããŖãé¸æããæšæŗīŧ
ãĢãããŖã¯ä¸čŦįãĢ螲čŦãŽäŊŋį¨ãåŋ čĻã¨ããĒããŽã§ããģã¨ããŠãŽå ´åãããã¯åŽå ¨ãĢæåã§ããžãã ããĒãããžã ããĒããŽåäžãŽãããŽææŠæ§ãĢãããŖãčŗŧå ĨããããŽã§ããã°ãããŽåžãããã¯ããĒããŽåäēēįãĒé¸æã§ãã
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