{"id":189048,"date":"2023-06-14T18:06:02","date_gmt":"2023-06-14T09:06:02","guid":{"rendered":"https:\/\/fitmap.jp\/magazine\/?p=189048"},"modified":"2023-06-17T14:48:30","modified_gmt":"2023-06-17T05:48:30","slug":"%e8%b1%86%e8%85%90%e3%81%af%e3%82%bf%e3%83%b3%e3%83%91%e3%82%af%e8%b3%aa%e3%81%8c%e8%b1%8a%e5%af%8c%ef%bc%81%e3%83%80%e3%82%a4%e3%82%a8%e3%83%83%e3%83%88%e4%b8%ad%e3%81%a7%e3%82%82%e9%a3%9f%e3%81%b9","status":"publish","type":"post","link":"https:\/\/fitmap.jp\/magazine\/column\/189048\/","title":{"rendered":"\u8c46\u8150\u306f\u30bf\u30f3\u30d1\u30af\u8cea\u304c\u8c4a\u5bcc\uff01\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u3067\u3082\u98df\u3079\u3066\u3044\u3044\u7406\u7531\u3068\u30bf\u30f3\u30d1\u30af\u8cea\u91cf\u306e\u8abf\u3079\u65b9"},"content":{"rendered":"<h2><strong>1.<\/strong><strong>\u306f\u3058\u3081\u306b<\/strong><\/h2>\n<p>\u8c46\u8150\u306f\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306b\u304a\u3059\u3059\u3081\u306e\u98df\u6750\u3067\u3059\u3002<\/p>\n<p>\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u3067\u3082\u8c46\u8150\u3092\u6442\u53d6\u3059\u308b\u3053\u3068\u3067\u3001\u5065\u5eb7\u7684\u306a\u30bf\u30f3\u30d1\u30af\u8cea\u3092\u88dc\u7d66\u3057\u306a\u304c\u3089\u3001\u6e80\u8179\u611f\u3092\u5f97\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002\u3055\u3089\u306b\u3001\u8c46\u8150\u306f\u8abf\u7406\u306e\u5e45\u3082\u5e83\u304f\u3001\u69d8\u3005\u306a\u6599\u7406\u306b\u6d3b\u7528\u3059\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<p>\u4ee5\u4e0b\u306b\u3001\u8c46\u8150\u304c\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u3067\u3082\u5b89\u5fc3\u3057\u3066\u6442\u53d6\u3067\u304d\u308b\u7406\u7531\u3092\u8aac\u660e\u3057\u307e\u3059\u3002<\/p>\n<h2><strong>2.\u8c46\u8150\u306e\u6804\u990a\u4fa1<\/strong><\/h2>\n<img loading=\"lazy\" class=\"aligncenter size-full wp-image-189052\" src=\"https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff11.webp\" alt=\"\" width=\"870\" height=\"580\" srcset=\"https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff11.webp 870w, https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff11-300x200.webp 300w, https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff11-768x512.webp 768w\" sizes=\"(max-width: 870px) 100vw, 870px\" \/>\n<p>\u8c46\u8150\u306f\u6804\u990a\u4fa1\u306e\u9ad8\u3044\u98df\u54c1\u3067\u3042\u308a\u3001\u4ee5\u4e0b\u306b\u305d\u306e\u7279\u5fb4\u3092\u793a\u3057\u307e\u3059\u3002<\/p>\n<h3 style=\"font-weight: 400;\"><strong>(1) <\/strong><strong>\u30bf\u30f3\u30d1\u30af\u8cea\u304c\u8c4a\u5bcc<\/strong><\/h3>\n<p>\u8c46\u8150\u306f\u30bf\u30f3\u30d1\u30af\u8cea\u306e\u826f\u3044\u4f9b\u7d66\u6e90\u3067\u3059\u3002\u30bf\u30f3\u30d1\u30af\u8cea\u306f\u4f53\u306e\u7d30\u80de\u306e\u6210\u9577\u3084\u4fee\u5fa9\u306b\u5fc5\u8981\u306a\u6804\u990a\u7d20\u3067\u3042\u308a\u3001\u7b4b\u8089\u306e\u5f62\u6210\u3084\u514d\u75ab\u6a5f\u80fd\u306e\u7dad\u6301\u306b\u3082\u91cd\u8981\u3067\u3059\u3002<\/p>\n<h3 style=\"font-weight: 400;\"><strong>(2) <\/strong><strong>\u30ab\u30eb\u30b7\u30a6\u30e0\u3084\u9244\u5206\u306a\u3069\u306e\u30df\u30cd\u30e9\u30eb\u304c\u8c4a\u5bcc<\/strong><\/h3>\n<p>\u30ab\u30eb\u30b7\u30a6\u30e0\u3084\u9244\u5206\u306a\u3069\u306e\u30df\u30cd\u30e9\u30eb\u304c\u8c4a\u5bcc: \u8c46\u8150\u306b\u306f\u30ab\u30eb\u30b7\u30a6\u30e0\u3084\u9244\u5206\u306a\u3069\u306e\u30df\u30cd\u30e9\u30eb\u304c\u591a\u304f\u542b\u307e\u308c\u3066\u3044\u307e\u3059\u3002\u30ab\u30eb\u30b7\u30a6\u30e0\u306f\u9aa8\u3084\u6b6f\u306e\u5065\u5eb7\u306b\u91cd\u8981\u3067\u3042\u308a\u3001\u9244\u5206\u306f\u9178\u7d20\u306e\u904b\u642c\u3084\u514d\u75ab\u6a5f\u80fd\u306b\u95a2\u4e0e\u3057\u307e\u3059\u3002<\/p>\n<p style=\"font-weight: 400;\"><strong>(3) <\/strong><strong>\u4f4e\u30ab\u30ed\u30ea\u30fc\u3067\u30c0\u30a4\u30a8\u30c3\u30c8\u5411\u304d<\/strong><\/p>\n<p>\u4f4e\u30ab\u30ed\u30ea\u30fc\u3067\u30c0\u30a4\u30a8\u30c3\u30c8\u5411\u304d: \u8c46\u8150\u306f\u4f4e\u30ab\u30ed\u30ea\u30fc\u306a\u98df\u54c1\u3067\u3059\u3002\u4e00\u822c\u7684\u306b\u30011\/2\u30ab\u30c3\u30d7\uff08\u7d04100g\uff09\u306e\u8c46\u8150\u306b\u306f\u7d0470-100\u30ab\u30ed\u30ea\u30fc\u7a0b\u5ea6\u3057\u304b\u542b\u307e\u308c\u307e\u305b\u3093\u3002\u305d\u306e\u305f\u3081\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u3067\u3082\u6e80\u8179\u611f\u3092\u4e0e\u3048\u306a\u304c\u3089\u4f4e\u30ab\u30ed\u30ea\u30fc\u306e\u98df\u4e8b\u3092\u6442\u308b\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n<h2><strong>3.<\/strong><strong>\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306b\u304a\u3059\u3059\u3081\u306e\u8c46\u8150\u6599\u7406<\/strong><\/h2>\n<p>\u4ee5\u4e0b\u306f\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306b\u304a\u3059\u3059\u3081\u306e\u8c46\u8150\u6599\u7406\u306e\u30ec\u30b7\u30d4\u3067\u3059\u3002<\/p>\n<h3 style=\"font-weight: 400;\"><strong>(1) <\/strong><strong>\u8c46\u8150\u30b5\u30e9\u30c0<\/strong><\/h3>\n<p>\u6750\u6599:<\/p>\n<ul>\n<li>\u7d79\u3054\u3057\u8c46\u8150: 200g<\/li>\n<li>\u91ce\u83dc\uff08\u30ad\u30e5\u30a6\u30ea\u3001\u30c8\u30de\u30c8\u3001\u30ec\u30bf\u30b9\u306a\u3069\uff09: \u9069\u91cf<\/li>\n<li>\u30c9\u30ec\u30c3\u30b7\u30f3\u30b0: \u30aa\u30ea\u30fc\u30d6\u30aa\u30a4\u30eb\u3001\u30ec\u30e2\u30f3\u6c41\u3001\u5869\u3001\u3053\u3057\u3087\u3046<\/li>\n<\/ul>\n<p>\u4f5c\u308a\u65b9:<\/p>\n<ol>\n<li>\u7d79\u3054\u3057\u8c46\u8150\u3092\u30ad\u30c3\u30c1\u30f3\u30da\u30fc\u30d1\u30fc\u3067\u5305\u307f\u3001\u8efd\u304f\u62bc\u3057\u3066\u4f59\u5206\u306a\u6c34\u5206\u3092\u5207\u308a\u307e\u3059\u3002<\/li>\n<li>\u8c46\u8150\u3092\u5c0f\u3055\u306a\u30ad\u30e5\u30fc\u30d6\u72b6\u306b\u5207\u308a\u307e\u3059\u3002<\/li>\n<li>\u91ce\u83dc\u3092\u6d17\u3044\u3001\u304a\u597d\u307f\u306e\u5927\u304d\u3055\u306b\u30ab\u30c3\u30c8\u3057\u307e\u3059\u3002<\/li>\n<li>\u30c9\u30ec\u30c3\u30b7\u30f3\u30b0\u306e\u6750\u6599\u3092\u30dc\u30a6\u30eb\u306b\u6df7\u305c\u5408\u308f\u305b\u307e\u3059\u3002<\/li>\n<li>\u91ce\u83dc\u3068\u8c46\u8150\u3092\u30dc\u30a6\u30eb\u306b\u5165\u308c\u3001\u30c9\u30ec\u30c3\u30b7\u30f3\u30b0\u3092\u304b\u3051\u3066 gently toss \u3057\u307e\u3059\u3002<\/li>\n<li>\u5668\u306b\u76db\u308a\u4ed8\u3051\u3066\u3001\u304a\u597d\u307f\u3067\u30cf\u30fc\u30d6\u3084\u30ca\u30c3\u30c4\u3092\u30c8\u30c3\u30d4\u30f3\u30b0\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<h2 style=\"font-weight: 400;\"><strong>(2) <\/strong><strong>\u8c46\u8150\u30b9\u30c6\u30fc\u30ad<\/strong><\/h2>\n<p>\u6750\u6599:<\/p>\n<ul>\n<li>\u7d79\u3054\u3057\u8c46\u8150: 300g<\/li>\n<li>\u30aa\u30ea\u30fc\u30d6\u30aa\u30a4\u30eb: \u5927\u3055\u30582<\/li>\n<li>\u91a4\u6cb9: \u5927\u3055\u30581<\/li>\n<li>\u30ec\u30e2\u30f3\u6c41: \u5927\u3055\u30581<\/li>\n<li>\u30ac\u30fc\u30ea\u30c3\u30af\u30d1\u30a6\u30c0\u30fc: \u5c0f\u3055\u30581\/2<\/li>\n<li>\u30aa\u30cb\u30aa\u30f3\u30d1\u30a6\u30c0\u30fc: \u5c0f\u3055\u30581\/2<\/li>\n<li>\u3053\u3057\u3087\u3046: \u304a\u597d\u307f\u3067<\/li>\n<\/ul>\n<p>\u4f5c\u308a\u65b9:<\/p>\n<ol>\n<li>\u7d79\u3054\u3057\u8c46\u8150\u3092\u539a\u30551cm\u7a0b\u5ea6\u306b\u30b9\u30e9\u30a4\u30b9\u3057\u307e\u3059\u3002<\/li>\n<li>\u30aa\u30ea\u30fc\u30d6\u30aa\u30a4\u30eb\u3001\u91a4\u6cb9\u3001\u30ec\u30e2\u30f3\u6c41\u3001\u30ac\u30fc\u30ea\u30c3\u30af\u30d1\u30a6\u30c0\u30fc\u3001\u30aa\u30cb\u30aa\u30f3\u30d1\u30a6\u30c0\u30fc\u3001\u3053\u3057\u3087\u3046\u3092\u30dc\u30a6\u30eb\u306b\u6df7\u305c\u5408\u308f\u305b\u307e\u3059\u3002<\/li>\n<li>\u8c46\u8150\u30b9\u30c6\u30fc\u30ad\u3092\u3053\u306e\u30de\u30ea\u30cd\u6db2\u306b\u6f2c\u3051\u8fbc\u307f\u300115\u5206\u7a0b\u5ea6\u304a\u304d\u307e\u3059\u3002<\/li>\n<li>\u30d5\u30e9\u30a4\u30d1\u30f3\u3092\u4e2d\u706b\u306b\u71b1\u3057\u3001\u30aa\u30ea\u30fc\u30d6\u30aa\u30a4\u30eb\u3092\u52a0\u3048\u307e\u3059\u3002<\/li>\n<li>\u8c46\u8150\u30b9\u30c6\u30fc\u30ad\u3092\u30d5\u30e9\u30a4\u30d1\u30f3\u306b\u5165\u308c\u3001\u4e21\u9762\u3092\u304d\u3064\u306d\u8272\u306b\u306a\u308b\u307e\u3067\u713c\u304d\u307e\u3059\u3002<\/li>\n<li>\u304a\u76bf\u306b\u76db\u308a\u4ed8\u3051\u3066\u3001\u304a\u597d\u307f\u306e\u91ce\u83dc\u3068\u4e00\u7dd2\u306b\u304a\u53ec\u3057\u4e0a\u304c\u308a\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ol>\n<h3 style=\"font-weight: 400;\"><strong>(3) <\/strong><strong>\u8c46\u8150\u30cf\u30f3\u30d0\u30fc\u30b0<\/strong><\/h3>\n<p>\u6750\u6599:<\/p>\n<ul>\n<li>\u7d79\u3054\u3057\u8c46\u8150: 300g<\/li>\n<li>\u7389\u306d\u304e: 1\u500b\uff08\u307f\u3058\u3093\u5207\u308a\uff09<\/li>\n<li>\u30d1\u30f3\u7c89: 1\/2\u30ab\u30c3\u30d7<\/li>\n<li>\u5375: 1\u500b<\/li>\n<li>\u91a4\u6cb9: \u5c0f\u3055\u30582<\/li>\n<li>\u30b1\u30c1\u30e3\u30c3\u30d7: \u5c0f\u3055\u30582<\/li>\n<li>\u30de\u30b9\u30bf\u30fc\u30c9: \u5c0f\u3055\u30581<\/li>\n<li>\u306b\u3093\u306b\u304f\u30d1\u30a6\u30c0\u30fc: \u5c0f\u3055\u30581\/2<\/li>\n<li>\u3053\u3057\u3087\u3046: \u5c11\u3005<\/li>\n<li>\u30aa\u30ea\u30fc\u30d6\u30aa\u30a4\u30eb: \u9069\u91cf<\/li>\n<\/ul>\n<p>\u4f5c\u308a\u65b9:<\/p>\n<ol>\n<li>\u7d79\u3054\u3057\u8c46\u8150\u3092\u30ad\u30c3\u30c1\u30f3\u30da\u30fc\u30d1\u30fc\u3067\u5305\u307f\u3001\u4f59\u5206\u306a\u6c34\u5206\u3092\u5207\u308a\u307e\u3059\u3002<\/li>\n<li>\u30dc\u30a6\u30eb\u306b\u8c46\u8150\u3092\u5165\u308c\u3066\u3088\u304f\u6f70\u3057\u3001\u7389\u306d\u304e\u3001\u30d1\u30f3\u7c89\u3001\u5375\u3001\u91a4\u6cb9\u3001\u30b1\u30c1\u30e3\u30c3\u30d7\u3001\u30de\u30b9\u30bf\u30fc\u30c9\u3001\u306b\u3093\u306b\u304f\u30d1\u30a6\u30c0\u30fc\u3001\u3053\u3057\u3087\u3046\u3092\u52a0\u3048\u3066\u6df7\u305c\u307e\u3059\u3002<\/li>\n<li>\u30dc\u30a6\u30eb\u306e\u4e2d\u8eab\u3092\u3057\u3063\u304b\u308a\u3068\u6df7\u305c\u5408\u308f\u305b\u3001\u51b7\u8535\u5eab\u306715\u5206\u7a0b\u5ea6\u5bdd\u304b\u305b\u307e\u3059\u3002<\/li>\n<li>\u30d5\u30e9\u30a4\u30d1\u30f3\u306b\u30aa\u30ea\u30fc\u30d6\u30aa\u30a4\u30eb\u3092\u71b1\u3057\u3001\u4e2d\u706b\u3067\u30cf\u30f3\u30d0\u30fc\u30b0\u3092\u713c\u304d\u307e\u3059\u3002\u4e21\u9762\u304c\u304d\u3064\u306d\u8272\u306b\u306a\u308b\u307e\u3067\u713c\u304d\u3001\u4e2d\u307e\u3067\u706b\u3092\u901a\u3057\u307e\u3059\u3002<\/li>\n<li>\u30cf\u30f3\u30d0\u30fc\u30b0\u304c\u5b8c\u6210\u3057\u305f\u3089\u3001\u304a\u76bf\u306b\u76db\u308a\u4ed8\u3051\u3066\u91ce\u83dc\u3068\u4e00\u7dd2\u306b\u304a\u53ec\u3057\u4e0a\u304c\u308a\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ol>\n<p>\u3053\u308c\u3089\u306e\u30ec\u30b7\u30d4\u306f\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306b\u6804\u990a\u8c4a\u5bcc\u3067\u4f4e\u30ab\u30ed\u30ea\u30fc\u306a\u8c46\u8150\u6599\u7406\u3092\u697d\u3057\u3080\u305f\u3081\u306e\u30a2\u30a4\u30c7\u30a2\u3067\u3059\u3002\u307e\u305f\u3001\u500b\u3005\u306e\u597d\u307f\u3084\u5236\u7d04\u306b\u5408\u308f\u305b\u3066\u8abf\u6574\u3059\u308b\u3053\u3068\u3082\u3067\u304d\u307e\u3059\u306e\u3067\u3001\u305c\u3072\u30a2\u30ec\u30f3\u30b8\u3057\u3066\u304a\u8a66\u3057\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2><strong>4.\u30bf\u30f3\u30d1\u30af\u8cea\u91cf\u306e\u8abf\u3079\u65b9<\/strong><\/h2>\n<img loading=\"lazy\" class=\"aligncenter size-full wp-image-189054\" src=\"https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff12.webp\" alt=\"\" width=\"580\" height=\"580\" srcset=\"https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff12.webp 580w, https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff12-300x300.webp 300w, https:\/\/fitmap.jp\/magazine\/wp-content\/uploads\/2023\/06\/\u8c46\u8150\uff12-150x150.webp 150w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/>\n<h3 data-id=\"6b94a6d4-bfa3-40ce-ab5d-02f29abb0392\">(1) 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