Meniu pentru 04-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Grau Intreg, VelPitar | 50g | 5.4 | 0.9 | - | 18.4 | 4.4 | 247 | 1.1 | 112 |
| Mozzarella Light, Linessa | 0.1g | 0 | 0 | - | 0 | 0 | 0.3 | 0 | 1 |
| Biscuiti cu cereale, Dita | 0.1g | 0 | 0 | - | 0.1 | 0 | 1.1 | 0 | 1 |
| Ulei de floarea soarelui pentru gatit si salate, Untdelemn de la Bunica, Bunica | 3ml | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 27 |
| 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 |
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
| Ou fiert tare | 104g | 13.1 | 11 | 441 | 1.1 | 0 | 129 | 1.1 | 162 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cascaval Edam, K Classic | 24.5g | 6.4 | 5.6 | - | 0.1 | - | 186.2 | 0.1 | 77 |
| Prosciutto Crudo Antipasto, Kaufland | 29g | 7.8 | 3.8 | - | 0 | - | - | - | 65 |
 | 33.6 | 24.5 | 441.1 | 24.3 | 6.1 | 567.7 | 4.7 | 467 | |
| Gustare 1, ora 11:00 | |||||||||
| Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
| Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
| Biscuiti, VIVA | 12g | 0.7 | 2.2 | - | 8.6 | 0 | 34.6 | 3.9 | 58 |
| Zahar brun | 13g | 0 | 0 | 0 | 12.8 | 0 | 0 | 12.6 | 50 |
| Lapte condensat 10% grasime, Milblu, K Classic | 15g | 0.5 | 1.5 | - | 0.6 | - | - | - | 18 |
| Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
| Kefir cremos 1,5% grasime, Pilos | 365g | 12 | 5.5 | - | 17.2 | 0 | - | 17.2 | 168 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 21.4 | 11.4 | 0 | 101.9 | 10.4 | 41 | 58.9 | 622 | |
| Prânz, ora 14:00 | |||||||||
| Tocana de legume, Lidl | 100g | 1.4 | 2 | - | 5.7 | 3.2 | 380 | 2.6 | 53 |
| Grau Intreg, VelPitar | 60g | 6.5 | 1 | - | 22.1 | 5.2 | 296.4 | 1.3 | 134 |
| Orez traditional cu legume, Vita Star | 150g | 4.1 | 3.3 | - | 32.6 | - | - | - | 177 |
| Ciorba dietetica de pui a la Slabuta | 250ml | 11.8 | 1.8 | 35.5 | 3.8 | 1.3 | 490.5 | 0.8 | 80 |
| Muraturi asortate | 70g | 0.4 | 0.1 | 0 | 2.9 | 0.8 | 2.1 | 0 | 13 |
| Ulei masline extravirgin, Picasol | 1ml | 0 | 1 | 0 | 0 | - | - | - | 9 |
| File din piept de pui la gratar, 365 | 55g | 17 | 2.1 | - | 0 | - | 275 | - | 87 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 41.2 | 11.3 | 35.5 | 67.1 | 10.5 | 1444 | 4.7 | 553 | |
| Gustare 2, ora 17:00 | |||||||||
| Ciocolata neagra cu bucati de cacao caramelizate 10%, Katy | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Roasted unsalted peanuts,Soltino | 22g | 5.9 | 10.8 | - | 3.2 | 1.7 | 1.7 | 0.9 | 135 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 0.1g | 0 | 0 | - | 0.1 | 0 | 0.4 | 0 | 1 |
| Banane/Banana | 108g | 1.2 | 0.3 | 0 | 24.6 | 2.8 | 1.1 | 13.2 | 97 |
| Curmale, Nutco | 25g | 0.6 | 0.1 | - | 18.8 | 2 | 0 | 15.9 | 79 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| 10.2 | 13.1 | 0 | 62 | 7.3 | 227.9 | 30.6 | 404 | |
| Cina, ora 20:00 | |||||||||
| Bucati de ton in saramura, Tesco | 75g | 17.6 | 0.5 | - | 0 | 0 | 225 | - | 75 |
| Lamaie | 30g | 0.3 | 0 | 0 | 2.8 | 0.8 | 0 | 0.8 | 9 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 25g | 6 | 4.5 | 18.8 | 0 | 0 | 20.8 | - | 66 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 25g | 6.4 | 2.5 | 15 | 0 | 0 | 27.5 | 0 | 51 |
| Cartofi, copti, miez, fara sare | 150g | 2.9 | 0.2 | 0 | 32.3 | 2.3 | 7.5 | 2.6 | 140 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 33.2 | 7.7 | 33.8 | 35.1 | 3.1 | 280.8 | 3.4 | 341 | |
| Gustare 3, ora 18:00 | |||||||||
| Izolat proteic din soia, MyProtein | 12g | 9.7 | 0.1 | - | 1.2 | 0.3 | 150.5 | 0 | 46 |
| Pro Whey, Pro Nutrition | 40g | 26 | 3 | - | 7.2 | 0 | 38 | 7.2 | 178 |
| 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 |
| 37.2 | 3.3 | - | 16.1 | 0.4 | 201.5 | 11.7 | 263 | |
| Total ingerat | 176.8 (mult) |
71.3 (mic) |
510.4 | 306.5 |
37.8 | 2762.9 (mult) |
114 (mult) |
2650 | |
| Norma zilnică | min:81 max:121.5 |
min:73.6 max:88.3 |
min:298.1 max:331.3 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Activitati casnice | 40min | -168 |
| 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, usor | 30min | -132 |
| Aerobica, impact major | 1min | -10 |
| Aerobica, impact minim | 1min | -7 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 1min | -9 |
| Metabolism bazal | -1804 | |
| Total consumat | -2140 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.6 kg/lună | ||
 |
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