Meniu pentru 07-10-2017, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Branza de vaci Moldovita, Raraul | 200g | 20.4 | 10.6 | - | 7.2 | 0 | 800 | 7.2 | 206 |
Sunca fina de curcan, Perutnina | 90g | 13.5 | 2.7 | - | 0.9 | - | - | 0.5 | 82 |
Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Ardei gras verde | 50g | 0.5 | 0.1 | 0 | 2.3 | 0.9 | 1.5 | 1.2 | 11 |
Rosie | 140g | 1.5 | 0.4 | - | 6 | - | - | - | 35 |
38.6 | 14.2 | 0 | 25.6 | 3.1 | 925 | 9.5 | 390 | ||
Gustare 1, ora 11:00 | |||||||||
Stafide, fara seminte | 20g | 0.6 | 0.1 | 0 | 15.8 | 0.7 | 2.2 | 11.8 | 60 |
Prune uscate fara samburi, Serena LTD | 10g | 0.2 | 0.1 | - | 5 | 0.9 | 1 | 2.9 | 23 |
Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 360g | 14 | 8.3 | - | 3.2 | 2.2 | 39.6 | 2.9 | 148 |
Banane/Banana | 52g | 0.6 | 0.2 | 0 | 11.9 | 1.4 | 0.5 | 6.3 | 47 |
Eco musli din cereale integrale cu 23% ciocolata, K Classic | 1g | 0.1 | 0.1 | - | 0.6 | 0.1 | 0.2 | 0.1 | 5 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Kefir cremos 1,5% grasime, Pilos | 1g | 0 | 0 | - | 0 | 0 | - | 0 | 1 |
Fulgi de porumb, Kellogg's | 10g | 0.7 | 0.1 | - | 8.4 | 0.3 | 50 | 0.8 | 38 |
Fulgi ecologici din 5 cereale, K Classic | 50g | 5.5 | 1.3 | - | 30 | 6 | 1.9 | 0.5 | 166 |
21.7 | 10.2 | 0 | 74.9 | 11.6 | 95.4 | 25.3 | 488 | ||
Prânz, ora 14:00 | |||||||||
Mancare de mazare fara ulei | 125g | 4.4 | 0.5 | - | 8.4 | - | - | - | 56 |
Grau Intreg, VelPitar | 53g | 5.7 | 0.9 | - | 19.5 | 4.6 | 261.8 | 1.2 | 119 |
Ciorba de pui a la Mika South Beach | 250g | 7.3 | 6 | - | 4.5 | - | - | - | 98 |
Mancare de mazare Chriselle | 125g | 4.1 | 3.1 | - | 9.8 | - | - | - | 90 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Carne de porc, proaspata, spata, pulpa (cotlet), cu os, carne slaba (degresata), gatita, la cuptor | 70g | 17.8 | 9.7 | 58.8 | 0 | 0 | 56 | - | 164 |
39.3 | 20.2 | 58.8 | 42.2 | 4.6 | 317.8 | 1.2 | 527 | ||
Gustare 2, ora 17:00 | |||||||||
Curmale, Nutco | 30g | 0.8 | 0.1 | - | 22.5 | 2.4 | 0 | 19 | 95 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Alune, Soltino | 25g | 6.3 | 12.5 | - | 3.4 | - | - | - | 152 |
Banane/Banana | 1g | 0 | 0 | 0 | 0.2 | 0 | 0 | 0.1 | 1 |
7.1 | 12.6 | 0 | 26.1 | 2.4 | 0 | 19.1 | 248 | ||
Cina, ora 20:00 | |||||||||
Ton bucati in ulei, Blue bay | 60g | 13.2 | 3.4 | - | 0.3 | 0.3 | 0.8 | - | 85 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 35g | 9 | 3.5 | 21 | 0 | 0 | 38.5 | 0 | 71 |
Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 35g | 8.3 | 6.2 | 26.3 | 0 | 0 | 29.1 | - | 92 |
Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 140g | 2.4 | 0.1 | 0 | 28 | 2.5 | 7 | 1.2 | 121 |
32.9 | 13.2 | 47.3 | 28.3 | 2.8 | 75.4 | 1.2 | 369 | ||
Gustare 3, ora 18:00 | |||||||||
Pro Whey, Pro Nutrition | 25g | 16.3 | 1.9 | - | 4.5 | 0 | 23.8 | 4.5 | 111 |
Iso Whey, Pro Nutrition | 5g | 4.1 | 0.2 | - | 0.2 | 0.1 | 3.4 | 0.2 | 21 |
WPI Natur, Pro Nutrition | 20g | 18.2 | 0.2 | - | 0 | 0 | 11.4 | 0 | 73 |
Pro Mass, Pro Nutrition | 5g | 0.7 | 0.1 | - | 3.9 | 0.1 | 6.5 | 2.2 | 19 |
39.3 | 2.4 | - | 8.6 | 0.2 | 45.1 | 6.9 | 224 | ||
Total ingerat | 178.9 (mult) |
72.8 |
106.1 | 205.7 (mic) |
24.7 | 1458.7 |
63.2 (mult) |
2246 | |
Norma zilnică | min:81.5 max:122.3 |
min:62.4 max:74.9 |
min:252.7 max:280.8 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Ridicare greutati, usor | 1min | -4 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Ridicare greutati, intens | 1min | -9 |
Vaslit stationar, moderat | 1min | -11 |
Mers 2.5 mile/ora (4 km/h) | 30min | -84 |
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Vaslit | 1min | -7 |
Aerobica, impact minim | 30min | -204 |
Aerobica, impact major | 1min | -10 |
Metabolism bazal | -1809 | |
Total consumat | -2145 |
greutate - kg |
target 0 kg/lună |
estimare-1 kg/lună |