ืื™ืžื•ืŸ
41 m
ืžืฉืงื•ืœืช +
ื—ืœืง ืขืœื™ื•ืŸ
323 kcal
Warmup
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ืžืขื’ืœ ื™ื“ื™ื™ื
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœื‘ื ื•ืช ื›ื•ื—, ืœืฉืคืจ ืกื™ื‘ื•ืœืช ื•ืœื”ื’ื‘ื™ืจ ืืช ื”ืจื•ื•ื—ื”.
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ืกื™ื‘ื•ื‘ ื’ื–ืข
ืื™ืžื•ืŸ ื—ืฉื•ื‘ ืœืฉืžื™ืจื” ืขืœ ื‘ืจื™ืื•ืช ื•ื—ื•ื–ืง. ื–ื” ืขื•ื–ืจ ืœืฉืคืจ ืืช ื”ืกื™ื‘ื•ืœืช ื•ื”ื›ื•ื— ืฉืœืš, ื•ืžืขื ื™ืง ืœืš ื™ื•ืชืจ ืื ืจื’ื™ื” ืœื”ืชืžื•ื“ื“ ืขื ืืชื’ืจื™ ื”ื™ื•ืžื™ื•ื.
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ๆป‘ๅŠจ่‚ฉ่ƒ›้ชจๅข™
ืงื‘ืข ืžื˜ืจื•ืช ืจื™ืืœื™ื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื–ื›ื•ืจ, ืฉื”ื”ืชืงื“ืžื•ืช ืœื•ืงื—ืช ื–ืžืŸ, ืื– ื”ื™ื” ืกื‘ืœื ื™ ื•ืขืงื‘ื™.
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ื›ื™ืคื•ืฃ ื›ืชืฃ ื—ืœื•ืคื™
ืงื‘ืข ืžื˜ืจื•ืช ืจื™ืืœื™ืกื˜ื™ื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื’ื™ื•ื•ืŸ ื‘ืื™ืžื•ืŸ ืฉืœืš ื”ื•ื ื”ืžืคืชื— ืœื”ืฆืœื—ื”. ื–ื›ื•ืจ ืœื”ืงืฉื™ื‘ ืœื’ื•ืคืš ื•ืœืชืช ืœื• ื–ืžืŸ ืœื”ืชืื•ืฉืฉ.
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ื–ื—ืœ ืื™ื ืฅ'
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ื•ืœืฉืคืจ ืืช ื”ืจื•ื•ื—ื” ืฉืœืš.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”