Meniu pentru 03-04-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Rosie | 1g | 0 | 0 | - | 0 | - | - | - | 1 |
| Branza Cottage 4% grasime, K Classic | 200g | 24 | 8 | - | 8 | - | - | - | 202 |
| Sunca fina de curcan, Perutnina | 75g | 11.3 | 2.3 | - | 0.8 | - | - | 0.4 | 69 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ardei gras verde | 40g | 0.4 | 0.1 | 0 | 1.8 | 0.7 | 1.2 | 1 | 9 |
| Ou fiert tare | 1g | 0.1 | 0.1 | 4.2 | 0 | 0 | 1.2 | 0 | 2 |
| Grau Intreg, VelPitar | 22g | 2.4 | 0.4 | - | 8.1 | 1.9 | 108.7 | 0.5 | 43 |
 | 38.2 | 10.9 | 4.2 | 18.7 | 2.6 | 111.1 | 1.9 | 326 | |
| Gustare 1, ora 11:00 | |||||||||
| Eco Musli din cereale integrale cu seminte, K Classic | 20g | 2.6 | 1.5 | - | 10.8 | 2.4 | 2.2 | 0.2 | 72 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 12g | 1 | 1.8 | - | 8.3 | 0.4 | 51.2 | 2.3 | 54 |
| Pro Whey, Pro Nutrition | 40g | 26 | 3 | - | 7.2 | 0 | 38 | 7.2 | 178 |
| Pro Mass, Pro Nutrition | 20g | 2.8 | 0.4 | - | 15.4 | 0.3 | 25.8 | 9 | 76 |
| Banane/Banana | 180g | 2 | 0.5 | 0 | 41 | 4.7 | 1.8 | 22 | 161 |
| Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Chefir, grasime 3.3%, Covalact de Tara | 200ml | 6.4 | 6.6 | - | 8.8 | 0 | 200 | 8.8 | 120 |
| 42.3 | 15.7 | 0 | 101 | 8.9 | 321.9 | 53.4 | 724 | |
| Prânz, ora 14:00 | |||||||||
| File din piept de pui la gratar, 365 | 60g | 18.5 | 2.3 | - | 0 | - | 300 | - | 95 |
| Grau Intreg, VelPitar | 23g | 2.5 | 0.4 | - | 8.5 | 2 | 113.6 | 0.5 | 45 |
| Ulei masline extravirgin, Picasol | 4ml | 0 | 4 | 0 | 0 | - | - | - | 36 |
| Mancare de mazare Chriselle | 250g | 8.3 | 6.3 | - | 19.5 | - | - | - | 179 |
| Ciorba de vacuta | 250g | 10.3 | 2 | - | 9.5 | - | - | - | 97 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 39.6 | 15 | 0 | 37.5 | 2 | 413.6 | 0.5 | 452 | |
| Gustare 2, ora 17:00 | |||||||||
| Mere | 1g | 0 | 0 | 0 | 0.1 | 0 | - | 0.1 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Alune, Soltino | 31g | 7.8 | 15.5 | - | 4.2 | - | - | - | 188 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 12g | 1 | 1.8 | - | 8.3 | 0.4 | 51.2 | 2.3 | 54 |
| 8.8 | 17.3 | 0 | 12.6 | 0.4 | 51.2 | 2.4 | 243 | |
| Cina, ora 20:00 | |||||||||
| Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 70g | 1.2 | 0.1 | 0 | 14 | 1.3 | 3.5 | 0.6 | 61 |
| Ton bucati in ulei, Blue bay | 125g | 27.5 | 7 | - | 0.6 | 0.6 | 1.8 | - | 177 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ulei masline extravirgin, Picasol | 1ml | 0 | 1 | 0 | 0 | - | - | - | 9 |
| 28.7 | 8.1 | 0 | 14.6 | 1.9 | 5.3 | 0.6 | 247 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 36g | 23.4 | 2.7 | - | 6.5 | 0 | 34.2 | 6.5 | 160 |
| Zahar brun | 4g | 0 | 0 | 0 | 3.9 | 0 | 0 | 3.9 | 16 |
| 23.4 | 2.7 | 0 | 10.4 | 0 | 34.2 | 10.4 | 176 | |
| Total ingerat | 181 (mult) |
69.7 |
4.2 | 194.8 (mic) |
15.8 | 937.3 |
69.2 (mult) |
2168 | |
| Norma zilnică | min:88 max:132 |
min:60.2 max:72.3 |
min:243.9 max:271 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, intens | 35min | -302 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, usor | 18min | -79 |
| Metabolism bazal | -1879 | |
| Total consumat | -2270 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-1.8 kg/lună | ||
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