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æšæŗ
ãšããã1
įŽããããååãŽä¸įãæ°´ãĢį´20åéæĩ¸ããĻæããããĒããžã§ã¸ãŖãŦã¤ãĸãčĒŋįããã
ãšããã2
ããŽéãä¸įĢã§å¤§ããĒéãĢããŋãŧ4æ¯ãæēļãããžãã įãããŽãŋããåããå ããĻã4ã5åéãŊããŧããã
ãšããã3
ããĒãããŦãˇããĢéčãåĢããĻãããĒãã°ãããĒãã¯åŊŧããŽčĒŋįæéãĢåžãŖãĻããããå ããåŋ čĻããããžãã ããŗã¸ãŗã¯ãŋãããŽã¨ä¸įˇãĢå ãããšãã§ãããĒããĒããããã¯čĒŋįãããŽãĢéˇãæéããããããã§ãã ããĒããã¨ãŗããĻčąãããĻãĸããŗãˇãčŋŊå ãããå ´åã¯ãįãããŽæįãŽįĩãããĢåããŖãĻããããčŋŊå ããžãã
ãšããã4
įããã¨éčã¨ä¸įˇãĢéãĢã˛ãčãå ããã įãããŗã¯č˛ãĢčĻããĒããĒããžã§į Žãžãã åĄŠããŗãˇã§ãĻããĻãšãŋãŧãŊãŧãšã¨ãããŗãšãŧããå ããã
ãšããã5
åŧąįĢã§ãšãŧããĢį Žčžŧãã 10åãģãŠčĒŋįããã
ãšããã6
ããããããåŽæããããããããéããåãåēããæŽããŽå¤§ãã4ãŽããŋãŧãå ããã ãããããããããˇãĨããããĢããåĄŠã¨ããããã§åŗãã¤ããã
ãšããã7
ãĒãŧããŗã400°FãĢäēįąãããããĢäŋįŽĄããĻãã ããã 大ããĒããŧããŗã°įŋã§ã¯ãéļčãįããããããŗéčãŽããã¯ãšãåįãĢéããã
ãšããã8
ããŽä¸ãĢãããˇãĨããããåēããããŠãŧã¯ã§ãããˇãĨããããŽčĄ¨éĸãčãããã¨ãããč¤č˛ãĢãĒãããŧã¯ããããžãã
ãšããã9
ãĒãŧããŗãĢå Ĩããæä¸åą¤ãįĻãįŽãã¤ããžã§į Žãžãã ããã¯į´ããããžãã 30å
ãšããã10
įĢããä¸ãããĻåˇãžããžãã ã°ãŠãŋãŗįŋããå°įããããåãã渊ãããåŦãä¸ããããã ããžãã
æ é¤æå襨į¤ē
ãĢããĒãŧ | 540 K cal
ãŋãŗãã¯čŗĒ | 37.9 g
įˇččŗĒ | 24.1 g
įˇįæ°´åįŠ | 42.4 g
ãŗãŦãšãããŧãĢ | 142 mg
ãããĒãĻã | 335 mg
ãĢãĒãĻã | 1384 mg
ããŗãīŧéļčã¨ãããˇãĨããããŽéãĢãŗãŧãŗåą¤ãįŊŽããã¨ãã§ããžãã ãã¤ãįŧãåãĢããããˇãĨããããŽä¸ãĢããããããããŧãēãæ¯ãããããã¨ãã§ããžãã