Meniu pentru 04-05-2018, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Ou fiert tare | 48g | 6 | 5.1 | 203.5 | 0.5 | 0 | 59.5 | 0.5 | 75 |
Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
Mozzarella Light, Linessa | 66g | 13.5 | 5.6 | - | 1 | 0 | 198 | 1 | 109 |
Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 55g | 9.4 | 3 | 27.5 | 0.7 | 0 | 619.3 | 0.8 | 67 |
Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Grau Intreg, VelPitar | 31g | 3.3 | 0.5 | - | 11.4 | 2.7 | 153.1 | 0.7 | 70 |
33.5 | 14.9 | 231 | 19 | 4.4 | 1032.9 | 5.4 | 352 | ||
Gustare 1, ora 11:00 | |||||||||
Kefir cremos 1,5% grasime, Pilos | 175g | 5.8 | 2.6 | - | 8.2 | 0 | - | 8.2 | 81 |
Zahar brun | 10g | 0 | 0 | 0 | 9.8 | 0 | 0 | 9.7 | 38 |
Stafide, Sultanas | 5g | 0.1 | 0 | - | 3.4 | 0.2 | 1 | 3.4 | 16 |
Dried Mixed Fruit, Alesto | 20g | 0.6 | 0.3 | - | 9.4 | 1.4 | 1.5 | 9.4 | 50 |
Galuste cu prune, Frozen Dream | 0.1g | 0 | 0 | - | 0 | - | - | - | 1 |
Placinta cu branza | 59g | 6.8 | 4.7 | - | 12 | - | - | - | 122 |
Fulgi ecologici din 5 cereale, K Classic | 35g | 3.9 | 0.9 | - | 21 | 4.2 | 1.3 | 0.3 | 116 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
17.2 | 8.5 | 0 | 63.8 | 5.8 | 3.8 | 31 | 424 | ||
Prânz, ora 14:00 | |||||||||
Carne de pui, broiler sau fryer (pui intre 7 - 13 saptamani), piept, carne macra, gatit, innabusit | 60g | 17.4 | 1.8 | 46.2 | 0 | 0 | 37.8 | 0 | 91 |
Orez traditional cu legume, Vita Star | 100g | 2.7 | 2.2 | - | 21.7 | - | - | - | 118 |
Grau Intreg, VelPitar | 53g | 5.7 | 0.9 | - | 19.5 | 4.6 | 261.8 | 1.2 | 119 |
Varza calita, by Sunshine | 50g | 0.5 | 0.5 | - | 2.3 | - | - | - | 14 |
Supa de galuste, alinutza656 | 200g | 2.6 | 1.6 | 33.8 | 10.6 | 0.4 | 7.4 | 0.6 | 67 |
Sarma, OGo | 100g | 13.3 | 7.3 | - | 6.9 | 1.5 | 302 | 4 | 150 |
Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
44.7 | 16.2 | 80 | 76.3 | 7.3 | 833.7 | 6.4 | 650 | ||
Gustare 2, ora 17:00 | |||||||||
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Grau Intreg, VelPitar | 55g | 5.9 | 0.9 | - | 20.2 | 4.8 | 271.7 | 1.2 | 123 |
Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Dried Mixed Fruit, Alesto | 0.02g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Stafide, Sultanas | 0.005g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Iso Whey, Pro Nutrition | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Instant Oats, MyProtein | 0.02g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Curmale, Nutco | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Dulceata de afine, Raureni | 30g | 0.1 | 0.1 | - | 22.1 | - | 0 | 21.6 | 89 |
Banane/Banana | 180g | 2 | 0.5 | 0 | 41 | 4.7 | 1.8 | 22 | 161 |
Peanut Butter Crunchy, My Protein | 15g | 4.5 | 6.9 | - | 1.8 | 1.3 | 0 | 0.9 | 87 |
12.5 | 8.4 | 0 | 85.1 | 10.8 | 273.5 | 45.7 | 467 | ||
Cina, ora 20:00 | |||||||||
Lamaie | 15g | 0.2 | 0 | 0 | 1.4 | 0.4 | 0 | 0.4 | 5 |
Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 50g | 12.9 | 5.1 | 30 | 0 | 0 | 55 | 0 | 101 |
Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 50g | 11.9 | 8.9 | 37.5 | 0 | 0 | 41.5 | - | 131 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Cartofi, copti, miez, fara sare | 150g | 2.9 | 0.2 | 0 | 32.3 | 2.3 | 7.5 | 2.6 | 140 |
27.9 | 14.2 | 67.5 | 33.7 | 2.7 | 104 | 3 | 377 | ||
Gustare 3, ora 18:00 | |||||||||
Concentrat de proteină din zer, MyProtein | 70g | 57.4 | 5.3 | - | 2.8 | 0 | 133 | 2.8 | 289 |
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 |
Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
67 | 5.6 | - | 11.5 | 0.4 | 271.4 | 7.3 | 366 | ||
Total ingerat | 202.8 (mult) |
67.8 (mic) |
378.5 | 289.4 (mic) |
31.4 | 2519.3 (mult) |
98.8 (mult) |
2636 | |
Norma zilnică | min:82 max:123 |
min:73.2 max:87.9 |
min:296.6 max:329.5 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Mers 2.5 mile/ora (4 km/h) | 80min | -223 |
Activitati casnice | 20min | -84 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Aerobica, impact minim | 1min | -7 |
Ridicare greutati, usor | 1min | -4 |
Aerobica, impact major | 1min | -10 |
Ridicare greutati, intens | 1min | -9 |
Metabolism bazal | -1814 | |
Total consumat | -2158 |
greutate - kg |
target 0 kg/lună |
estimare+0.4 kg/lună |