๐่ๆ่ๆกๆ ธๆก็ฃ ่็ณ
ๆฐๅขๅ้ก
- ๆฐๅขๅ้ก
้ฃๆ
60g
30g
2้ก
60g
3g
2g
ๅฐ่จฑ
ๅฐ่จฑ
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1่ก่็ฑฝๆฒน60g+็ณ30g+ๅ จ่2้ก,ๆชๆๅๅป
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2ๆพไธ็ฏฉ็ถฒ้็ฏฉ:ไฝ็ญ้บต็ฒ60g&่ๆก็ฒ3g&ๆณกๆ็ฒ2g (้ ็ฑ็ค็ฎฑ180ๅบฆ๏ผ
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3ๆ ธๆกๅๅฐๅกๆๅ ฅ้บต็ณ,(่ผๆชๅๅป,ๅฟ้ๅบฆๆชๆ,ๅ ๆไฝฟ้บต็ณ่ฎ็กฌ) ้ชไธ่ๆ,็ไธๆไป่ง 180ๅบฆ็ค20mins,้็ซ็บๆถ10mins.
ๅฐๆๆญฅ
๐ธ็้คๅฐๆ้ป
1.ๆ ธๆกๆomega-3ไธ้ฃฝๅ่่ช้
ธ,ๆ็ผ็ใๆๆฐงๅ(ๆ ธๆก2้ก=1ไปฝๆฒน่=5gๆฒน=45kcal)
ๆ ธๆก็ฎๅจๅ
ๆ็จฎๅญ้ก,ๅปบ่ญฐ้:1ไปฝ/ๅคฉ
2.็ฃ
่็ณ็บ้บต็ฒ:็ณ:ๆฒน=1:1:1,ไปฅไธ้ฃฝๅ่ก่็ฑฝๆฒนๅไปฃ้ฃฝๅๆงๅฅถๆฒน,็ณไน็ฑๅๆฌ60g้่ณ30g
(ๆฏๆฅ็ฒพ่ฃฝ็ณๆๅ<10%็ธฝ็ฑ้)
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่จ่ซ