ãæç(cooking)
ããªãŒããã³ã°(opening)
ãæ¬ç·š(Main Story)
â ããŒã¿ã¹ããŒãºã±ãŒã
âããã
ã»ããŒã¿ã¹ãã¹ã±ãã ⊠10æ
ã»ç¡å¡©ãã¿ãŒ ⊠25g
âããŒãºçå°
ã»ã¯ãªãŒã ããŒãºïŒå®€æž©ïŒâŠ 200g
ã»çã¯ãªãŒã ïŒ35%ïŒâŠ 150g
ã»ãµã¯ãŒã¯ãªãŒã ⊠40g
ã»ã°ã©ãã¥ãŒç³ ⊠40g
ã»ãã¯ã€ããã§ã³ïŒæº¶ããïŒâŠ 30g
ã»ããŒã¿ã¹ã¹ãã¬ãã ⊠40g
ã»ã¬ã¢ã³æ± ⊠4g
ã»ç²ãŒã©ã㳠⊠3gïŒæ°Žå€§ãã1ã§ãµãããïŒ
âãããã³ã°
ã»ããŒã¿ã¹ã¹ãã¬ããâŠ100g
ã»ããŒã¿ã¹ãã¹ã³ãâŠã奜ã¿ã§
1ãããŒã¿ã¹ãã¹ã±ãããè¢ã«å
¥ããŠçްããç ããŸã
2ãæº¶ããããã¿ãŒãå ãããã£ããæ··ãåãããŸã
3ãåã«æ·ãè©°ããã¹ããŒã³ã§è»œãæŒãåºããŸã
4ã170âã®ãªãŒãã³ã§8ã10åçŒããç²ç±ãåããŸã
5ããã¯ã€ããã§ã³ã湯ç
ã§æº¶ãããããŒã¿ã¹ã¹ãã¬ãããåãæž©åºŠåž¯ã«æž©ããçã¯ãªãŒã åéãå ããŠä¹³åãããŸã
6ãã¯ãªãŒã ããŒãºãç·Žããã°ã©ãã¥ãŒç³ãå ããŠæ··ããŸã
7ããµã¯ãŒã¯ãªãŒã ãå ããŠæ··ããŸã
8ãçã¯ãªãŒã åéãå ããŠãªãããã«ããŸã
9ãããŒã¿ã¹ã¬ããã·ã¥ãå ãããã£ããä¹³åãããŸã
10ãã¬ã¢ã³æ±ãå ããŠæ··ããŸã
11ããµãããããŒã©ãã³ãã¬ã³ãžïŒ500W 10ç§ïŒã§æº¶ããã40âçšåºŠã§çå°ã«å ããçŽ æ©ãæ··ããŸã
12ãè£æŒããŠããå·ãŸããããã ã®äžã«æµã蟌ã¿ã衚é¢ãå¹³ãã«ããŸã
13ãå·èµåº«ã§äžæ©å¯ãããåŸã溶ãããããŒã¿ã¹ã¹ãã¬ããããããŸã
14ãã奜ã¿ã§ç ãããã¹ã³ãããããã³ã°ããå·èµåº«ã§10~15åå·ãããã宿ïŒ
â æ¬æ¥ã®ã¡ãã¥ãŒ
ã»ããŒã¿ã¹ããŒãºã±ãŒã
ã»ããŒã¿ã¹ããããã·ã¥ãŒ
ã»ããŒã¿ã¹ã¹ã¢ã¢ãµã³ã
ãã®åç»ã芳ãŠè¯ããªãšæã£ãã
ãã£ã³ãã«ç»é²ãã³ã¡ã³ããé«è©äŸ¡ãé¡ãããŸãð€²
â»åœŒã¯ç¹æ®ãªèšç·ŽãåããŠããŸããç䌌ããæã¯èªå·±è²¬ä»»ã§ðââïž
â 仿¥ã®äžèš
å®ã¯å·åã¹ã€ãŒããå§ãããšãã«åååããããšäœåºŠã詊äœããäžåã
飿ã壿º¶ããçãå æžãããã ã®åŒ·åºŠãªã©è²ã
詊è¡é¯èª€ããŠãã¹ããèŠã€ããŸãããã
ãããã³ã°ã®éšåã§ã©ãããŠãå·åãšã®çžæ§ãæªããããã«ããŸããã
ãã ãå·åããã«ãå®¶ã§äœãåã«ã¯ä»ã®ã©ã®ããŒã¿ã¹ããŒãºã±ãŒãã®ã¬ã·ãããçŸå³ããèªä¿¡ããã®ã§ãã¿ãªããæ¯éäœã£ãŠã¿ãŠãã ããâºïž
â å·åã¹ã€ãŒãå
¬åŒãµã€ããpupuã
https://sosweets.base.shopâ ãã£ãã¯ããã¯ãTikTokã
www.tiktok.com/@so____2000
â ã€ã³ã¹ã¿ã°ã©ã ãInstagramã
åã®æ¥åžžãè¶£å³ãçºä¿¡ããŠãŸãâïž
https://www.instagram.com/soasmr_00â ããé ã質å
Q.ãªãã§å€ªããªããã§ããïŒ
A.以äžã«èª¿æŽæ¹æ³ããŸãšããŠãŸãã
æ®åœ±ã¯åºæ¬çã«2æ¥ã«1æ¬
ã«ããªãŒã¯å€§äœ5000kcalååŸæåããŠãŸãïŒ
æ®åœ±ã®æ¬¡ã®æ¥ã¯èª¿æŽæ¥ãšèšã£ãŠã以äžã®ç©ãé£ã¹ãŠãŸãïŒ
ã»ãã©ãã¯ã³ãŒããŒ
ã»ãéãã
ã»çŽè±
ã»ãã ã
ã»ããããªã©
ãµããªã¯ããã¿ãã³Cãäºéãè
žå
ç°å¢ãæŽãããã®
â»æ®åœ±ã§æçãäœã£ãæã¯ãããé£ã¹ãŠãŸã
2æ¥ã§5000~6000kcalãæåããŠãã€ã¡ãŒãžã§ãã
1æ¥å¹³åãããš2500~3000kcal
åã®åºç€ä»£è¬ã1800kcal
3000-1800=1200
ã€ãŸãã1æ¥éåã§1200kcalæ¶è²»ããã°äœåç¶æã§ããŸãïŒ
éåã¯ã©ã³ãã³ã°30å
ãŠãšã€ããã¬ãŒãã³ã°&HIITã30å
ãããæ¯æ¥è¡ã£ãŠãŸã
æ¥åžžç掻ã§ãããçšåºŠåãã®ã§
確å®ã«1200kcalã¯æ¶è²»ããŠããšæããŸã
以äžãåã®èª¿æŽæ¹æ³ã§ãïŒ
ä»ã«ãæèããŠããçæŽ»ç¿æ
£
ã»æ°Žã1æ¥ïŒãïŒLä»¥äžæå
ã»7æé以äžå¯ã
ã»ã颚åã«20åä»¥äžæµžãã
ã»å¯ãåã«å¿
ãã¹ãã¬ããããã
â åç»ã®äœãã«ã€ããŠ
âã«ãã
åã¯ãåºæ¬çã«åç»ã®ãã³ãã倧åã«ããŠããŸãã
ã¢ããã³ç³»åç»ã®äžã§ãéã¯å€ãæ¹ãªã®ã§ãå
šéšæ ããå Žå
é£ã¹ãŠãã·ãŒã³ã ãã§1æé以äžã®å°ºã«ãªããŸãã
ããã§è¯ããšèšãæ¹ãããããç¥ããŸããããããããæåŸãŸã§èгãŠãããæ¹ã¯å°ãªãã§ãã
åã¯ãåç»ããªãã¹ãå
šéšèгãŠã»ããã§ãã
ãªã®ã§ããå°ãååŒã®éã®æéãé£ã°ãããããªç·šéã«ããŠãŸãã
ä»ã«ããã«ããªãŒã®ã«ãŠã³ãã¢ãããã€ããã
åå¹ãå
¥ããŠãã®ãããªãã¹ãæåŸãŸã§æ¥œããã§èгãŠé ãããããã§ãã
â»é£²ã¿èŸŒãã·ãŒã³ã¯æ ãããã«ããŠããã§ãããããŸã«é³ãèããã«ããæããããŸãã
åŸã¯ããã€ãºãç°å¢é³ãåã®éŒ»æ¯ãæãã¶ã€ããé³ãªã©ãå
¥ã£ãŠããŸã£ãéã¯ãã«ããããŠãŸãðââïž
âæè£
æè£
ã¯ãããŠé»ã«ããŠãŸãã
çç±ã¯ä»¥äžã®éãã§ãã
ã»åŸéè²ã䜿ãããšã§ãé£ã¹ç©ã«ããè¿«åãåºã
ã»äžçªåœ©åºŠã®äœãè²ã«ããäºã§ãã©ããªé£ã¹ç©ã§ãé®®ããã«é
ãã
ã»é»ã«ã¯é«çŽæãäžãã广ãããã®ã§ããããããã§ãã·ã§ãã«é¢šã®åç»ã«ä»äžãã
â»å°æ¥çã«ã¯ãããããªæã§æ®åœ±ããããç¥ããŸããã
#asmr
#ååŒé³
#Lotus
#cheesecake
#倧é£ã
#soasmr