Meniu pentru 01-03-2011, Roxana
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 07:15 | |||||||||
Lapte semidegresat 1,5 % grasime, Arla | 300ml | 9.6 | 4.5 | - | 14.4 | 0 | 120 | 14.4 | 135 |
Cereale integrale (secara 62% si ovaz 30%) Råg Fras, Quaker | 50g | 5 | 2 | - | 33.4 | 6.8 | - | - | 169 |
14.6 | 6.5 | - | 47.8 | 6.8 | 120 | 14.4 | 304 | ||
Gustare 1, ora 10:00 | |||||||||
Mere | 300g | 0 | 0 | 0 | 42 | 6 | - | 30 | 156 |
Lapte semidegresat 1,5 % grasime, Arla | 50ml | 1.6 | 0.8 | - | 2.4 | 0 | 20 | 2.4 | 23 |
Cafea | 200ml | 0.2 | 0 | 0 | 0 | 0 | 4 | 0 | 2 |
1.8 | 0.8 | 0 | 44.4 | 6 | 24 | 32.4 | 181 | ||
Prânz, ora 12:00 | |||||||||
Orez fiert | 200g | 5.4 | 0.6 | 0 | 56.4 | 0.8 | 0 | 0 | 260 |
Somon | 300g | 76.2 | 24.3 | 213 | 0.6 | 0 | 0 | 0 | 546 |
81.6 | 24.9 | 213 | 57 | 0.8 | 0 | 0 | 806 | ||
Gustare 2, ora 19:00 | |||||||||
Mere | 300g | 0 | 0 | 0 | 42 | 6 | - | 30 | 156 |
Banane/Banana | 50g | 0.6 | 0.2 | 0 | 11.4 | 1.3 | 0.5 | 6.1 | 45 |
0.6 | 0.2 | 0 | 53.4 | 7.3 | 0.5 | 36.1 | 201 | ||
Cina, ora 22:00 | |||||||||
Iaurt Activia cu germeni de grau, Danone | 125g | 4.5 | 3.5 | 0 | 16.6 | 0.3 | 50 | 15.3 | 113 |
Iaurt Actimel 0.1% grasime, cu zmeura si coacaze, Danone | 200g | 5.4 | 0.2 | 0 | 7.4 | 1 | 80 | 7 | 58 |
9.9 | 3.7 | 0 | 24 | 1.3 | 130 | 22.3 | 171 | ||
Gustare 3, ora 22:30 | |||||||||
Mere | 300g | 0 | 0 | 0 | 42 | 6 | - | 30 | 156 |
Chips, Svenska Lant | 100g | 8.3 | 27 | - | 55.9 | 4.5 | - | - | 500 |
8.3 | 27 | 0 | 97.9 | 10.5 | - | 30 | 656 | ||
Total ingerat | 116.8 (mult) |
63.1 (mic) |
213 | 324.5 (mult) |
32.7 | 274.5 |
135.2 (mult) |
2319 | |
Norma zilnică | min:74 max:111 |
min:64.4 max:77.3 |
min:260.9 max:289.9 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Aerobica, general | 20min | -158 |
Bicicleta stationar, moderat | 30min | -259 |
Ridicare greutati, intens | 30min | -223 |
Metabolism bazal | -1508 | |
Total consumat | -2148 |
greutate - kg |
target 0 kg/lună |
estimare-0.5 kg/lună |