Meniu pentru 06-03-2018, 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 | 49g | 8.4 | 2.6 | 24.5 | 0.6 | 0 | 551.7 | 0.7 | 60 |
| Biscuiti cu cereale, Dita | 0.1g | 0 | 0 | - | 0.1 | 0 | 1.1 | 0 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ou fiert tare | 60g | 7.6 | 6.4 | 254.4 | 0.7 | 0 | 74.4 | 0.7 | 93 |
| Mozzarella Light, Linessa | 65g | 13.3 | 5.5 | - | 1 | 0 | 195 | 1 | 108 |
| Jeleu de visine in ciocolata Mella, Jutrzenka | 24g | 0.2 | 1.5 | - | 18.4 | - | - | - | 88 |
| Mustar dulce, Univer | 5g | 0.2 | 0.3 | - | 0.4 | - | - | - | 6 |
| Zahar brun | 0.1g | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 | 1 |
| Ardei gras verde | 90g | 0.8 | 0.2 | 0 | 4.1 | 1.5 | 2.7 | 2.2 | 19 |
| Grau Intreg, VelPitar | 27g | 2.9 | 0.5 | - | 9.9 | 2.3 | 133.4 | 0.6 | 61 |
 | 33.4 | 17 | 278.9 | 35.3 | 3.8 | 958.3 | 5.3 | 437 | |
| Gustare 1, ora 11:00 | |||||||||
| Kefir cremos 1,5% grasime, Pilos | 365g | 12 | 5.5 | - | 17.2 | 0 | - | 17.2 | 168 |
| Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
| Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
| 20.2 | 7.7 | 0 | 79.9 | 10.4 | 6.4 | 42.4 | 496 | |
| Prânz, ora 14:00 | |||||||||
| Ulei masline extravirgin, Picasol | 2ml | 0 | 2 | 0 | 0 | - | - | - | 18 |
| Grau Intreg, VelPitar | 67g | 7.2 | 1.1 | - | 24.7 | 5.8 | 331 | 1.5 | 150 |
| Tocana de legume, Lidl | 100g | 1.4 | 2 | - | 5.7 | 3.2 | 380 | 2.6 | 53 |
| 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 |
| 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 |
| 41.9 | 12.4 | 35.5 | 69.7 | 11.1 | 1478.6 | 4.9 | 578 | |
| Gustare 2, ora 17:00 | |||||||||
| Ciocolata neagra cu bucati de cacao caramelizate 10%, Katy | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Zahar brun | 4g | 0 | 0 | 0 | 3.9 | 0 | 0 | 3.9 | 16 |
| Banane/Banana | 75g | 0.8 | 0.2 | 0 | 17.1 | 2 | 0.8 | 9.2 | 67 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Curmale, Nutco | 20g | 0.5 | 0.1 | - | 15 | 1.6 | 0 | 12.7 | 63 |
| Roasted unsalted peanuts,Soltino | 22g | 5.9 | 10.8 | - | 3.2 | 1.7 | 1.7 | 0.9 | 135 |
| 9.7 | 13 | 0 | 54.5 | 6.1 | 227.2 | 27.3 | 373 | |
| Cina, ora 20:00 | |||||||||
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 60g | 14.3 | 10.7 | 45 | 0 | 0 | 49.8 | - | 158 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 60g | 15.4 | 6.1 | 36 | 0 | 0 | 66 | 0 | 121 |
| Cartofi, copti, miez, fara sare | 150g | 2.9 | 0.2 | 0 | 32.3 | 2.3 | 7.5 | 2.6 | 140 |
| Lamaie | 30g | 0.3 | 0 | 0 | 2.8 | 0.8 | 0 | 0.8 | 9 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 32.9 | 17 | 81 | 35.1 | 3.1 | 123.3 | 3.4 | 428 | |
| Gustare 3, ora 18:00 | |||||||||
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
| Pro Whey, Pro Nutrition | 45g | 29.3 | 3.4 | - | 8.1 | 0 | 42.8 | 8.1 | 200 |
| 38.9 | 3.7 | - | 16.8 | 0.4 | 181.2 | 12.6 | 277 | |
| Total ingerat | 177 (mult) |
70.8 (mic) |
395.4 | 291.3 |
34.9 | 2975 (mult) |
95.9 (mult) |
2589 | |
| Norma zilnică | min:81 max:121.5 |
min:71.9 max:86.3 |
min:291.3 max:323.6 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Activitati casnice | 40min | -168 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Aerobica, impact minim | 1min | -7 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 1min | -10 |
| Metabolism bazal | -1804 | |
| Total consumat | -2012 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.8 kg/lună | ||
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