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<p>â ãå¼å½ç®±Lãµã¤ãºï¼ãã©ãã)<br />
â¥Amazon https://amzn.to/3q5ee2O</p>
<p>â ãã©ã¤ãã³<br />
⥠https://amzn.to/3lQ8Rof</p>
<p>â ã©ã«ã³ããã¯ã¤ã<br />
⥠Amazon https://amzn.to/33Xobub</p>
<p>#ä½ãç½®ã #ãå¼å½ã¬ã·ã #ãã¤ã¨ããã¬ã·ã<br />
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<p>ãµããµãï¼ã¯ããºãå ¥ãé¶ã¤ãã<br />
ãã¯ããºã大å¤ã1æ(110g)<br />
ãé¶ã²ãèã200g<br />
ãé·ãã®ãç´30g<br />
ã大èã6ã7æ<br />
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ãã©ã«ã³ã(ç ç³)ã大ãã1<br />
ãã¿ããã大ãã1<br />
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ããªãªã¼ããªã¤ã«ãå°ãã1</p>
<p>â æå<br />
ãã«ããªã¼ã559kcal<br />
ãããã±ã質ã57g<br />
ãè質ã21g<br />
ãçæ°´åç©ã35g</p>
<p>1/6åããã<br />
ãã«ããªã¼ã93kcal<br />
ãããã±ã質ã9.5g<br />
ãè質ã3.5g<br />
ãçæ°´åç©ã5.8g</p>
<p>ãããã³ãªã¼ã¨ããã®ãã¾ãã<br />
â ææ<br />
ããããã³ãªã¼ã1æ¿(ç´300g)<br />
ãããç¼¶(ãªã¤ã«ä¸ä½¿ç¨) 1ç¼¶(70g)<br />
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ããããããå°ãã1.5<br />
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ãã«ããªã¼ã240kcal<br />
ãããã±ã質ã26g<br />
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ãçæ°´åç©ã16g</p>
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ãã«ããªã¼ã103kcal<br />
ãããã±ã質ã7g<br />
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ãã«ããªã¼ã133kcal<br />
ãããã±ã質ã5g<br />
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⥠https://bit.ly/Mayufitcook</p>
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<p>â¥ãªã¼ããã¼ã«ã¬ã·ã第äºå¼¾↓↓<br />
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<p>â¥ãã®ä»ã®ãªã¼ããã¼ã«ã¬ã·ãã¯ãã¡ã<br />
ãªã¼ããã¼ã«åé¶æ¹¯ï¼https://youtu.be/qedZLm-GYsY<br />
ãªã¼ããã¼ã«2åï¼https://youtu.be/NUXH9EB7doM<br />
ãªã¼ããã¼ã«ãã¶ï¼https://youtu.be/yInfkrMcCU4<br />
ãªã¼ããã¼ã«ã¬ã·ãï¼åï¼https://youtu.be/ikHtGqS3_B8<br />
ãªã¼ããã¼ã«ã¬ã·ãï¼åï¼https://youtu.be/oaR9eMAtxD8</p>
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<p>â MUSIC â<br />
â¥Production Music by https://artlist.io/</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>


【痩せる弁当】ダイエット中におすすめなお弁当レシピ!高たんぱくおかず4品!マンネリ化打破
