20-Minute ืžื ื“ืจื™ืŸ ืขื•ืฃ ืกืœื˜

20-Minute ืžื ื“ืจื™ืŸ ืขื•ืฃ ืกืœื˜

  • ื–ืžืŸ ื”ื›ื ื”: 20 ื“ืงื•ืช ื–ืžืŸ ื‘ื™ืฉื•ืœ
  • : 20 ื“ืง'
  • ืžื ื•ืช: 6

ืชื”ื ื” ื‘ืžื—ื‘ืช ืขืฉื” ื–ื” ืกืœื˜ ืขื•ืฃ ืขื ืื˜ืจื™ื•ืช ื–ื” ืžื•ื›ืŸ ืชื•ืš 20 ื“ืงื•ืช - ืขืจื‘ ื ืคืœื

ื”ืžืฆืจื›ื™ื

2 -. ื›ืคื•ืช ื—ืžืื” ืื• ืžืจื’ืจื™ื ื”
1 - ื—ื‘ื™ืœื” (3 ื’ืจ ') ืžื–ืจื—ื™-ื˜ืขื ืจืืžืŸ ืื˜ืจื™ื•ืช ืžืจืง ืœืขืจื‘ื‘
2 - ื›ืคื•ืช ืฉื•ืžืฉื•ื
ื–ืจืข 1/4 - ื›ื•ืก ืกื•ื›ืจ
1/4 - ื›ื•ืก ื—ื•ืžืฅ ืœื‘ืŸ
1 - ื›ืฃ
ืฉืžืŸ ืฉื•ืžืฉื•ื ืื• ื™ืจืงื•ืช 1/2 - ื›ืคื™ืช ืคืœืคืœ
2 - ื›ื•ืกื•ืช ืœื’ื–ื•ืจ ืืช
ืขื•ืฃ ืžื‘ื•ืฉืœ 1/4 - ื›ื•ืก ื‘ื•ื˜ื ื™ื ืงืœื•ื™ื™ื , ืื
4 ื”ืจืฆื•ื™ - ื‘ื™ื ื•ื ื™ ื‘ืฆืœ ื™ืจื•ืง, ืคืจื•ืก
1 (1/4 ื›ื•ืก) - ืฉืงื™ืช ืชืขืจื•ื‘ืช ืกืœื˜ ื›ืจื•ื‘ (16 ื’ืจ ') (ื›ืจื•ื‘ ื•ื’ื–ืจ)
1 - ื™ื›ื•ืœ ืคืœื—ื™ ืชืคื•ื– ืžื ื“ืจื™ื ื” (11 ื’ืจ'), ืกื—ื•ื˜
ืฉืœื‘ื™ื
  • 1. ื‘ืžื—ื‘ืช 10 ืื™ื ืฅ ', ืœื”ืžื™ืก ื—ืžืื” ืขืœ ื—ื•ื ื‘ื™ื ื•ื ื™. ืžื•ืกื™ืคื™ื ื‘ื—ื‘ื™ืœืช ื”ืชื™ื‘ื•ืœ ืžืชืขืจื•ื‘ืช ืžืจืง. ืœืฉื‘ื•ืจ ื‘ืœื•ืง ืฉืœ ืื˜ืจื™ื•ืช ืœืชื•ืš ื—ืชื™ื›ืช ื‘ื’ื•ื“ืœ ื—ืชื™ื›ื•ืช ืขืœ ืžื—ื‘ืช; ืžืขืจื‘ื‘ื™ื ืœืชื•ืš ืชืขืจื•ื‘ืช ื—ืžืื”
  • 2. ื‘ื™ืฉื•ืœ ืื˜ืจื™ื•ืช 2 ื“ืงื•ืช, ืขืจื‘ื•ื‘ ืžื“ื™ ืคืขื. ืžื•ืกื™ืคื™ื ืืช ื–ืจืขื™ ื”ืฉื•ืžืฉื•ื. ืžื‘ืฉืœื™ื ื› 2 ื“ืงื•ืช ื™ื•ืชืจ, ืžืขืจื‘ื‘ื™ื ืžื“ื™ ืคืขื, ืขื“ ืื˜ืจื™ื•ืช ื–ื”ื•ื‘ื™ื ื–ื”ื•ื‘ื™ื; ืœื”ืกื™ืจ ืžืŸ ื”ื—ื•ื
  • 3. ื‘ืงืขืจื” ื’ื“ื•ืœื”, ืœืขืจื‘ื‘ ืกื•ื›ืจ, ื—ื•ืžืฅ, ืฉืžืŸ ื•ืคืœืคืœ. ืžื•ืกื™ืคื™ื ืชืขืจื•ื‘ืช ืื˜ืจื™ื•ืช ื•ืžืจื›ื™ื‘ื™ื ืื—ืจื™ื; ืœื–ืจื•ืง

    ืฉืชืฃ ืขื ื”ื—ื‘ืจื™ื ืฉืœืš

ืžืชื›ื•ื ื™ื ื“ื•ืžื™ื

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