Meniu pentru 05-05-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| 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 |
| Mozzarella Light, Linessa | 66g | 13.5 | 5.6 | - | 1 | 0 | 198 | 1 | 109 |
| 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 |
| Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
| Grau Intreg, VelPitar | 27g | 2.9 | 0.5 | - | 9.9 | 2.3 | 133.4 | 0.6 | 61 |
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
 | 34 | 15.6 | 260.7 | 17.6 | 4 | 1021.9 | 5.4 | 354 | |
| Gustare 1, ora 11:00 | |||||||||
| Banane/Banana | 100g | 1.1 | 0.3 | 0 | 22.8 | 2.6 | 1 | 12.2 | 89 |
| 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 |
| Placinta cu branza | 68g | 7.8 | 5.4 | - | 13.9 | - | - | - | 141 |
| 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 |
| Kefir cremos 1,5% grasime, Pilos | 200g | 6.6 | 3 | - | 9.4 | 0 | - | 9.4 | 92 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 15g | 1.3 | 2.3 | - | 10.4 | 0.5 | 64.1 | 2.9 | 67 |
| Zahar brun | 5g | 0 | 0 | 0 | 4.9 | 0 | 0 | 4.9 | 19 |
| 21.4 | 12.2 | 0 | 95.2 | 8.9 | 68.9 | 42.5 | 590 | |
| Prânz, ora 14:00 | |||||||||
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sarma, OGo | 95g | 12.6 | 6.9 | - | 6.6 | 1.4 | 286.9 | 3.8 | 143 |
| Cartofi, copti, miez, fara sare | 100g | 2 | 0.1 | 0 | 21.6 | 1.5 | 5 | 1.7 | 93 |
| Biscuiti cu cereale, Dita | 0.021g | 0 | 0 | - | 0 | 0 | 0.2 | 0 | 1 |
| Grau Intreg, VelPitar | 55g | 5.9 | 0.9 | - | 20.2 | 4.8 | 271.7 | 1.2 | 123 |
| 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 |
| Supa de galuste, alinutza656 | 200g | 2.6 | 1.6 | 33.8 | 10.6 | 0.4 | 7.4 | 0.6 | 67 |
| Varza calita, by Sunshine | 150g | 1.4 | 1.4 | - | 6.8 | - | - | - | 41 |
| 41.9 | 12.7 | 80 | 65.8 | 8.1 | 609 | 7.3 | 559 | |
| Gustare 2, ora 17:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Grau Intreg, VelPitar | 50g | 5.4 | 0.9 | - | 18.4 | 4.4 | 247 | 1.1 | 112 |
| Banane/Banana | 89g | 1 | 0.3 | 0 | 20.3 | 2.3 | 0.9 | 10.9 | 80 |
| Dried Mixed Fruit, Alesto | 0.02g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Stafide, Sultanas | 0.005g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Peanut Butter Crunchy, My Protein | 10g | 3 | 4.6 | - | 1.2 | 0.9 | 0 | 0.6 | 58 |
| Dulceata de afine, Raureni | 50g | 0.1 | 0.2 | - | 36.8 | - | 0 | 36 | 148 |
| 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 |
| Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Curmale, Nutco | 17g | 0.4 | 0.1 | - | 12.8 | 1.4 | 0 | 10.8 | 54 |
| 9.9 | 6.1 | 0 | 89.5 | 9 | 247.9 | 59.4 | 458 | |
| Cina, ora 20:00 | |||||||||
| Lamaie | 15g | 0.2 | 0 | 0 | 1.4 | 0.4 | 0 | 0.4 | 5 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 50g | 11.9 | 8.9 | 37.5 | 0 | 0 | 41.5 | - | 131 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 50g | 12.9 | 5.1 | 30 | 0 | 0 | 55 | 0 | 101 |
| 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 |
| 27.9 | 14.2 | 67.5 | 33.7 | 2.7 | 104 | 3 | 377 | |
| Gustare 3, ora 18:00 | |||||||||
| 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 |
| Concentrat de proteină din zer, MyProtein | 70g | 57.4 | 5.3 | - | 2.8 | 0 | 133 | 2.8 | 289 |
| 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 | 202.1 (mult) |
66.4 (mic) |
408.2 | 313.3 |
33.1 | 2323.1 |
124.9 (mult) |
2704 | |
| Norma zilnică | min:82 max:123 |
min:75.1 max:90.1 |
min:304.2 max:338 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Ridicare greutati, usor | 1min | -4 |
| Aerobica, impact minim | 1min | -7 |
| Aerobica, impact major | 1min | -10 |
| Ridicare greutati, intens | 1min | -9 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Activitati casnice | 20min | -84 |
| Mers 2.5 mile/ora (4 km/h) | 110min | -306 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Metabolism bazal | -1814 | |
| Total consumat | -2241 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.4 kg/lună | ||
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