ä¹ ãã¶ãã®å¿«æ´ã§æ°æ¸©ã21âã«ãªãæ°æã¡ã®è¯ãæ¥ã«ãªãã¾ããã
1é±éåã®ã¦ã©ã¼ãã³ã°ã§å²ãå§ããã°ããã®è¤ã«åºä¼ãã¾ããã
ããæºéã§ãããè¤ã®è±ãè¦ããã¦ãåå11æã«ã¦ã©ã¼ãã³ã°ã«åºããã¾ããã
Â
éä¸ãæºéã®ã¿ãã¦ãã®ãç®ã«çã¾ãã¾ããã
éè½ã®ä¸ã®éè·¯èã®æã«æ¯å¹´è¦äºãªè±ãå²ããã¾ãã
Â
æ¨ã大ããã¦æãåãä¸ãã£ã¦å²ãã¦ããã¿ãã¦ãã®ãããã£ããçºãã¦è¯ãæã¶ããæ¢ãã¦ã¢ããã§æ®ãã¾ããã
ããã¦ãã°ããçºãã¦ããã¾ããã
Â
次ã¯ãç®å½ã¦ã®å±±è¤ã®ç¾¤çå°ã§ãã
éè·¯èã®æã®ä¸ã®é«ãæã«ãæºéã®è¤ãæã ã«åºã¾ã£ã¦å²ãã¦ãã¦è¦äºã§ããã
Â
ä½ãå ´æã«å²ãã¦ããã²ã¨ããã¾ãã®è¤ãã¢ããã§æ®ã£ã¦ã¿ã¾ããã
è±å¼ä¸ã¤ä¸ã¤ãã¨ã£ã¦ãå¯æãã§ãã
Â
ã¦ã©ã¼ãã³ã°ã®å¸°ãéãå人ã®çã«ã¢ã¤ã¡ãæºéã§ããã
ã¡ããã©å人ãçã«ããããã®ã§äºè§£ãå¾ã¦æ®å½±ãã¾ããã
Â
èªå® ã®è¿ãã®éè·¯èã«ãã»ã¢ã«ã·ã¢ã®è±ãå²ãã¦ãã¾ããã
ç½ãè±ãé空ã«ããæ ãã¦ãããã§ããã
Â
æã家ã§ãããã³ã¦ãã¹ã²ãå²ãåºãã¾ããã
ä»å¹´ã¯ä¾å¹´ãããéè±ãæ©ãã§ãã
Â
ä»æ¥ã¯1æéã§ãããæ°3.4kmãæ©æ°4.523æ©ãæ¶è²»ã«ããªã¼96kcal
èèªçç¼é5gãã§ããã