Meniu pentru 02-05-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Mozzarella Light, Linessa | 69g | 14.1 | 5.9 | - | 1 | 0 | 207 | 1 | 114 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 50g | 8.5 | 2.7 | 25 | 0.6 | 0 | 563 | 0.7 | 61 |
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
| Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
| Ou fiert tare | 45g | 5.7 | 4.8 | 190.8 | 0.5 | 0 | 55.8 | 0.5 | 70 |
| Grau Intreg, VelPitar | 29g | 3.1 | 0.5 | - | 10.7 | 2.5 | 143.3 | 0.6 | 65 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
 | 32.7 | 14.6 | 215.8 | 18.2 | 4.2 | 972.1 | 5.2 | 341 | |
| Gustare 1, ora 11:00 | |||||||||
| Dried Mixed Fruit, Alesto | 20g | 0.6 | 0.3 | - | 9.4 | 1.4 | 1.5 | 9.4 | 50 |
| Zahar brun | 10g | 0 | 0 | 0 | 9.8 | 0 | 0 | 9.7 | 38 |
| Kefir cremos 1,5% grasime, Pilos | 175g | 5.8 | 2.6 | - | 8.2 | 0 | - | 8.2 | 81 |
| Placinta cu branza | 50g | 5.8 | 4 | - | 10.2 | - | - | - | 104 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 35g | 3.9 | 0.9 | - | 21 | 4.2 | 1.3 | 0.3 | 116 |
| Stafide, Sultanas | 5g | 0.1 | 0 | - | 3.4 | 0.2 | 1 | 3.4 | 16 |
| 16.2 | 7.8 | 0 | 62 | 5.8 | 3.8 | 31 | 405 | |
| Prânz, ora 14:00 | |||||||||
| Mancare de fasole verde | 110g | 2 | 3.3 | - | 7.7 | - | - | - | 64 |
| Grau Intreg, VelPitar | 74g | 8 | 1.3 | - | 27.2 | 6.4 | 365.6 | 1.6 | 166 |
| Supa de galuste, alinutza656 | 200g | 2.6 | 1.6 | 33.8 | 10.6 | 0.4 | 7.4 | 0.6 | 67 |
| Carne de pui, broiler sau fryer (pui intre 7 - 13 saptamani), piept, carne macra, gatit, innabusit | 65g | 18.8 | 2 | 50.1 | 0 | 0 | 41 | 0 | 99 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Orez, alb, cu bob lung, obisnuit, gatit/fiert, neimbogatit, fara adaos de sare | 50g | 1.3 | 0.1 | 0 | 14.1 | 0.2 | 0.5 | 0 | 65 |
| Carne de porc, proaspata, spata, intreaga, carne slaba (degresata), gatita, la cuptor | 50g | 14.3 | 4.9 | 39.5 | 0 | 0 | 32 | 0 | 105 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Mancare de fasole verde - Incognito | 110g | 3.2 | 0.9 | 0 | 6.6 | 0.1 | 110 | 0 | 47 |
| 52.7 | 16 | 123.4 | 81.5 | 7.9 | 781.2 | 2.8 | 704 | |
| Gustare 2, ora 17:00 | |||||||||
| Iso Whey, Pro Nutrition | 0.015g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Instant Oats, MyProtein | 0.035g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Curmale, Nutco | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Praf pentru Tort Diplomat cu bucati de portocale confiate, Dr. Oetker | 100g | 4.6 | 5.6 | 0 | 25 | 0.4 | 63 | 19.5 | 170 |
| Tort Diplomat, Fox Foods Sima | 100g | 3.4 | 10.9 | - | 21.5 | - | - | - | 198 |
| Banane/Banana | 180g | 2 | 0.5 | 0 | 41 | 4.7 | 1.8 | 22 | 161 |
| Peanut Butter Crunchy, My Protein | 0.015g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Dulceata de afine, Raureni | 0.1g | 0 | 0 | - | 0.1 | - | 0 | 0.1 | 1 |
| Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Stafide, Sultanas | 0.005g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Dried Mixed Fruit, Alesto | 0.02g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| 10 | 17 | 0 | 87.6 | 5.1 | 64.8 | 41.6 | 538 | |
| Cina, ora 20:00 | |||||||||
| Merluciu, de ocean, gatit, la cuptor/grill/tigaie | 50g | 10.7 | 0.6 | 33.5 | 0 | 0 | 39 | - | 51 |
| Cartofi, copti, miez, fara sare | 200g | 3.9 | 0.2 | 0 | 43.1 | 3 | 10 | 3.4 | 186 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cod, Atlantic, gatit, la cuptor/grill/tigaie | 50g | 11.4 | 0.4 | 27.5 | 0 | 0 | 39 | 0 | 53 |
| Lamaie | 15g | 0.2 | 0 | 0 | 1.4 | 0.4 | 0 | 0.4 | 5 |
| 26.2 | 1.2 | 61 | 44.5 | 3.4 | 88 | 3.8 | 295 | |
| Gustare 3, ora 18:00 | |||||||||
| Concentrat de proteină din zer, MyProtein | 60g | 49.2 | 4.5 | - | 2.4 | 0 | 114 | 2.4 | 248 |
| Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
| 58.8 | 4.8 | - | 11.1 | 0.4 | 252.4 | 6.9 | 325 | |
| Total ingerat | 196.6 (mult) |
61.4 (mic) |
400.2 | 304.9 |
26.8 | 2162.3 |
91.3 (mult) |
2608 | |
| Norma zilnică | min:82 max:123 |
min:72.4 max:86.9 |
min:293.4 max:326 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Activitati casnice | 20min | -84 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 2.5 mile/ora (4 km/h) | 30min | -84 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Aerobica, impact major | 1min | -10 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact minim | 1min | -7 |
| Metabolism bazal | -1814 | |
| Total consumat | -2019 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.9 kg/lună | ||
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