ืื™ืžื•ืŸ
21 m
ื‘ืœื™ ืฆื™ื•ื“
ื’ื‘ ืชื—ืชื•ืŸ +
276 kcal
Warmup
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ืกื™ื‘ื•ื‘ ื’ื–ืข
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ื—ื™ืคื•ืฉื™ืช ืžืชื”
ื”ื˜ืงืกื˜ ืœืชืจื’ื•ื:
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ืชื ื•ื—ืช ื—ืชื•ืœ-ืคืจื” (ื‘ื™ื˜ื™ืœืืกื ื”)
ืื™ืžื•ืŸ ื”ื•ื ื—ืฉื•ื‘ ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื‘ืจื™ืื•ืช ื•ื›ื•ื—. ื–ื” ืขื•ื–ืจ ืœืš ืœื”ืจื’ื™ืฉ ื˜ื•ื‘ ื™ื•ืชืจ ืคื™ื–ื™ืช ื•ื ืคืฉื™ืช.
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ืกื™ื‘ื•ื‘ ื™ืจืš
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ื•ืœืฉืคืจ ืืช ืจื•ื•ื—ืชืš.
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ื›ืœื‘ ืขื•ืฃ
ื˜ืงืกื˜ ื‘ืขื‘ืจื™ืช
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”