Meniu pentru 06-05-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ou fiert tare | 104g | 13.1 | 11 | 441 | 1.1 | 0 | 129 | 1.1 | 162 |
| Dulceata de afine, Raureni | 30g | 0.1 | 0.1 | - | 22.1 | - | 0 | 21.6 | 89 |
| Prosciutto Crudo Antipasto, Kaufland | 29g | 7.8 | 3.8 | - | 0 | - | - | - | 65 |
| Cascaval Edam, K Classic | 25g | 6.5 | 5.8 | - | 0.1 | - | 190 | 0.1 | 79 |
| Grau Intreg, VelPitar | 55g | 5.9 | 0.9 | - | 20.2 | 4.8 | 271.7 | 1.2 | 123 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 0.055g | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 1 |
| Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
| Mozzarella Light, Linessa | 0.066g | 0 | 0 | - | 0 | 0 | 0.2 | 0 | 1 |
 | 34.7 | 22.3 | 441 | 48.9 | 6.5 | 594.5 | 26.4 | 551 | |
| Gustare 1, ora 11:00 | |||||||||
| Banane/Banana | 95g | 1 | 0.3 | 0 | 21.7 | 2.5 | 1 | 11.6 | 85 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 0.015g | 0 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Dried Mixed Fruit, Alesto | 20g | 0.6 | 0.3 | - | 9.4 | 1.4 | 1.5 | 9.4 | 50 |
| Stafide, Sultanas | 5g | 0.1 | 0 | - | 3.4 | 0.2 | 1 | 3.4 | 16 |
| Fulgi ecologici din 5 cereale, K Classic | 35g | 3.9 | 0.9 | - | 21 | 4.2 | 1.3 | 0.3 | 116 |
| Zahar brun | 10g | 0 | 0 | 0 | 9.8 | 0 | 0 | 9.7 | 38 |
| Kefir cremos 1,5% grasime, Pilos | 200g | 6.6 | 3 | - | 9.4 | 0 | - | 9.4 | 92 |
| 12.2 | 4.5 | 0 | 74.7 | 8.3 | 4.9 | 43.8 | 398 | |
| 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 | 55g | 5.9 | 0.9 | - | 20.2 | 4.8 | 271.7 | 1.2 | 123 |
| Mazare, verde, gatita, fiarta, scursa de apa, cu sare | 75g | 4 | 0.2 | 0 | 11.7 | 4.1 | 179.3 | 4.4 | 63 |
| Ciorba de pui a la Mika South Beach | 250g | 7.3 | 6 | - | 4.5 | - | - | - | 98 |
| Mancare de mazare Chriselle | 75g | 2.5 | 1.9 | - | 5.9 | - | - | - | 54 |
| Biscuiti cu cereale, Dita | 0.021g | 0 | 0 | - | 0 | 0 | 0.2 | 0 | 1 |
| Carne de vitel (manzat), taiata cubulete pentru tocanita (pulpa si spata), carne slaba (degresata), gatita, innabusita | 30g | 10.5 | 1.3 | 43.5 | 0 | 0 | 27.9 | - | 57 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 50.3 | 14.3 | 89.7 | 64 | 8.9 | 516.9 | 5.6 | 605 | |
| Gustare 2, ora 17:00 | |||||||||
| Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 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 |
| Dried Mixed Fruit, Alesto | 0.02g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Curmale, Nutco | 0.1g | 0 | 0 | - | 0.1 | 0 | 0 | 0.1 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Dulceata de afine, Raureni | 50g | 0.1 | 0.2 | - | 36.8 | - | 0 | 36 | 148 |
| Grau Intreg, VelPitar | 50g | 5.4 | 0.9 | - | 18.4 | 4.4 | 247 | 1.1 | 112 |
| Banane/Banana | 90g | 1 | 0.3 | 0 | 20.5 | 2.3 | 0.9 | 11 | 81 |
| Peanut Butter Crunchy, My Protein | 10g | 3 | 4.6 | - | 1.2 | 0.9 | 0 | 0.6 | 58 |
| Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Stafide, Sultanas | 0.005g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| 9.5 | 6 | 0 | 77 | 7.6 | 247.9 | 48.8 | 406 | |
| Cina, ora 20:00 | |||||||||
| Cartofi, copti, miez, fara sare | 100g | 2 | 0.1 | 0 | 21.6 | 1.5 | 5 | 1.7 | 93 |
| Bere blonda superioara 5% alcool, Ciuc Premium | 200ml | 1 | 0 | - | 7.2 | - | - | - | 86 |
| 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 |
| Lamaie | 15g | 0.2 | 0 | 0 | 1.4 | 0.4 | 0 | 0.4 | 5 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 28 | 14.1 | 67.5 | 30.2 | 1.9 | 101.5 | 2.1 | 416 | |
| Gustare 3, ora 18:00 | |||||||||
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| Concentrat de proteină din zer, MyProtein | 70g | 57.4 | 5.3 | - | 2.8 | 0 | 133 | 2.8 | 289 |
| 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 |
| 67 | 5.6 | - | 11.5 | 0.4 | 271.4 | 7.3 | 366 | |
| Total ingerat | 201.7 (mult) |
66.8 (mic) |
598.2 | 306.3 (mic) |
33.6 | 1737.1 |
134 (mult) |
2742 | |
| Norma zilnică | min:82 max:123 |
min:76.2 max:91.4 |
min:308.5 max:342.8 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 40min | -111 |
| 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 | 60min | -207 |
| 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 | -2250 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.5 kg/lună | ||
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