Meniu pentru 01-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Sunca piept pui feliata, Vreau din Romania | 57g | 8 | 2.5 | - | 0.9 | 0.3 | 541.5 | 0 | 58 |
| Biscuiti cu cocos si cacao, RoStar | 42g | 3.7 | 5 | - | 31.2 | 0.4 | 31.9 | 7.4 | 182 |
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 0.1g | 0 | 0 | 0.1 | 0 | 0 | 1.1 | 0 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ou fiert tare | 55g | 6.9 | 5.8 | 233.2 | 0.6 | 0 | 68.2 | 0.6 | 86 |
| Biscuiti cu cereale, Dita | 0.1g | 0 | 0 | - | 0.1 | 0 | 1.1 | 0 | 1 |
| Mustar dulce, Univer | 5g | 0.2 | 0.3 | - | 0.4 | - | - | - | 6 |
| Mozzarella Light, Linessa | 64g | 13.1 | 5.4 | - | 1 | 0 | 192 | 1 | 106 |
| Paine cu secara, VELROM | 22g | 3.5 | 0.1 | - | 6.8 | 1.5 | 100.3 | 0.9 | 46 |
 | 36.3 | 19.3 | 233.3 | 45.6 | 3.9 | 939.1 | 12.3 | 507 | |
| Gustare 1, ora 11:00 | |||||||||
| Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
| Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Kefir cremos 1,5% grasime, Pilos | 365g | 12 | 5.5 | - | 17.2 | 0 | - | 17.2 | 168 |
| Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
| 20.2 | 7.7 | 0 | 79.9 | 10.4 | 6.4 | 42.4 | 497 | |
| Prânz, ora 14:00 | |||||||||
| Iahnie de post (mancare cu fasole boabe), Scandia | 75g | 5 | 2.3 | - | 10.9 | - | - | - | 84 |
| Fasole boabe albe in sos tomat, Green Country, K Classic | 75g | 3.8 | 0.8 | - | 10.1 | 2.6 | 225 | 3.8 | 63 |
| Ulei de floarea soarelui pentru gatit si salate, Untdelemn de la Bunica, Bunica | 1ml | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 9 |
| Zahar brun | 4g | 0 | 0 | 0 | 3.9 | 0 | 0 | 3.9 | 16 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Varza calita, by Sunshine | 150g | 1.4 | 1.4 | - | 6.8 | - | - | - | 41 |
| Paine cu secara, VELROM | 57g | 9.2 | 0.2 | - | 17.7 | 3.8 | 259.9 | 2.4 | 118 |
| File din piept de pui la gratar, 365 | 40g | 12.4 | 1.5 | - | 0 | - | 200 | - | 64 |
| Ciorba din piept de vita | 250g | 15.5 | 5 | 40.8 | 6 | 2.3 | 60 | 2 | 135 |
| 47.3 | 12.2 | 40.8 | 55.4 | 8.7 | 744.9 | 12.1 | 530 | |
| Gustare 2, ora 17:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ciocolata neagra cu bucati de cacao caramelizate 10%, Katy | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 0.1g | 0 | 0 | - | 0.1 | 0 | 0.4 | 0 | 1 |
| Coliva de grau dupa Cristina | 50g | 3.2 | 6.5 | - | 11.6 | 2.4 | - | 0.5 | 111 |
| Banane/Banana | 98g | 1.1 | 0.3 | 0 | 22.3 | 2.5 | 1 | 12 | 88 |
| Roasted unsalted peanuts,Soltino | 6g | 1.6 | 2.9 | - | 0.9 | 0.5 | 0.5 | 0.2 | 37 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Curmale, Nutco | 20g | 0.5 | 0.1 | - | 15 | 1.6 | 0 | 12.7 | 63 |
| 8.9 | 11.7 | 0 | 65.2 | 7.8 | 226.6 | 26 | 392 | |
| Cina, ora 20:00 | |||||||||
| Cartofi, copti, miez, fara sare | 200g | 3.9 | 0.2 | 0 | 43.1 | 3 | 10 | 3.4 | 186 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 60g | 15.4 | 6.1 | 36 | 0 | 0 | 66 | 0 | 121 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 60g | 14.3 | 10.7 | 45 | 0 | 0 | 49.8 | - | 158 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Lamaie | 30g | 0.3 | 0 | 0 | 2.8 | 0.8 | 0 | 0.8 | 9 |
| 33.9 | 17 | 81 | 45.9 | 3.8 | 125.8 | 4.2 | 474 | |
| Gustare 3, ora 18:00 | |||||||||
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| Pro Whey, Pro Nutrition | 38g | 24.7 | 2.9 | - | 6.8 | 0 | 36.1 | 6.8 | 169 |
| Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
| Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| 34.3 | 3.2 | - | 15.5 | 0.4 | 174.5 | 11.3 | 246 | |
| Total ingerat | 180.9 (mult) |
71.1 (mic) |
355.1 | 307.5 |
35 | 2217.3 |
108.3 (mult) |
2646 | |
| Norma zilnică | min:81 max:121.5 |
min:73.5 max:88.2 |
min:297.7 max:330.8 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 16min | -152 |
| Aerobica, impact minim | 1min | -7 |
| Activitati casnice | 40min | -168 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Metabolism bazal | -1804 | |
| Total consumat | -2154 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.5 kg/lună | ||
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