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<p> â ãã£ã³ãã«ç»é²ã¯ãã¡ã↓↓<br />
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<p>â¥ãã®ä»ã®ãªã¼ããã¼ã«ã¬ã·ãã¯ãã¡ã<br />
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<p>â å¤å½èªã®åå¹è¿½å ã®ãååã«ã¤ã㦠â<br />
( It&#8217;ll be a huge help for me if you support videos subtitles translation into your language )<br />
åå¹ã追å ãã¦ãã ãã£ãæ¹ã¯ä¸è¨ã³ã¡ã³ãã§ããã ãã¾ãã¨å¹¸ãã§ãã<br />
( Please let me know or comments if you added any caption. Huge thanks for always adding subtitles )<br />
→https://www.youtube.com/timedtext_cs_&#8230;</p>
<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;</p>
<p>â MUSIC â<br />
â¥Production Music by https://artlist.io/<br />
â¥Production Music by http://www.epidemicsound.com</p>
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<p>â SNS â<br />
â¥Twitter: https://twitter.com/healthysweet12<br />
â¥Instagram: https://www.instagram.com/yuuma4309</p>


【オートミール】イタリアン・オートミールレシピ3品!ダイエットに最適【レンジで簡単】
