Meniu pentru 08-05-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
| Ou fiert tare | 56g | 7.1 | 5.9 | 237.4 | 0.6 | 0 | 69.4 | 0.6 | 87 |
| 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 |
| Grau Intreg, VelPitar | 29g | 3.1 | 0.5 | - | 10.7 | 2.5 | 143.3 | 0.6 | 65 |
| Mozzarella Light, Linessa | 63g | 12.9 | 5.4 | - | 0.9 | 0 | 189 | 0.9 | 104 |
| Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
 | 33.6 | 15.5 | 264.9 | 17.4 | 3.9 | 1023.4 | 4.8 | 350 | |
| Gustare 1, ora 11:00 | |||||||||
| Dulceata de afine, Raureni | 20g | 0 | 0.1 | - | 14.7 | - | 0 | 14.4 | 59 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 25g | 2.2 | 3.8 | - | 17.3 | 0.9 | 106.8 | 4.8 | 112 |
| 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 |
| 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 |
| Banane/Banana | 0.1g | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
| 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 |
| 13.4 | 8.1 | 0 | 85 | 6.7 | 110.6 | 51.4 | 484 | |
| Prânz, ora 14:00 | |||||||||
| Orez traditional cu legume, Vita Star | 100g | 2.7 | 2.2 | - | 21.7 | - | - | - | 118 |
| Ciorba de pui a la Mika South Beach | 250g | 7.3 | 6 | - | 4.5 | - | - | - | 98 |
| 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 |
| Mazare, verde, gatita, fiarta, scursa de apa, cu sare | 75g | 4 | 0.2 | 0 | 11.7 | 4.1 | 179.3 | 4.4 | 63 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Grau Intreg, VelPitar | 48g | 5.2 | 0.8 | - | 17.7 | 4.2 | 237.1 | 1.1 | 108 |
| Mancare de mazare Chriselle | 75g | 2.5 | 1.9 | - | 5.9 | - | - | - | 54 |
| 39.1 | 12.9 | 46.2 | 61.5 | 8.3 | 454.2 | 5.5 | 532 | |
| Gustare 2, ora 17:00 | |||||||||
| Peanut Butter Crunchy, My Protein | 10g | 3 | 4.6 | - | 1.2 | 0.9 | 0 | 0.6 | 58 |
| Dulceata de afine, Raureni | 40g | 0.1 | 0.1 | - | 29.4 | - | 0 | 28.8 | 118 |
| Iso Whey, Pro Nutrition | 15g | 12.3 | 0.6 | - | 0.6 | 0.2 | 10.2 | 0.5 | 61 |
| Instant Oats, MyProtein | 5g | 0.6 | 0.4 | - | 3.1 | 0.6 | 0.2 | 0.1 | 20 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Curmale, Nutco | 0.1g | 0 | 0 | - | 0.1 | 0 | 0 | 0.1 | 1 |
| Grau Intreg, VelPitar | 57g | 6.2 | 1 | - | 21 | 5 | 281.6 | 1.3 | 128 |
| Banane/Banana | 113g | 1.2 | 0.3 | 0 | 25.8 | 2.9 | 1.1 | 13.8 | 101 |
| Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Stafide, Sultanas | 0.005g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Dried Mixed Fruit, Alesto | 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 |
| 23.4 | 7 | 0 | 81.2 | 9.6 | 293.1 | 45.2 | 491 | |
| Cina, ora 20:00 | |||||||||
| 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 |
| 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 |
| 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 | 65g | 53.3 | 4.9 | - | 2.6 | 0 | 123.5 | 2.6 | 268 |
| 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 |
| 62.9 | 5.2 | - | 11.3 | 0.4 | 261.9 | 7.1 | 345 | |
| Total ingerat | 200.3 (mult) |
62.9 (mic) |
378.6 | 290.1 (mic) |
31.6 | 2247.2 |
117 (mult) |
2579 | |
| Norma zilnică | min:82 max:123 |
min:71.6 max:86 |
min:290.1 max:322.4 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Activitati casnice | 20min | -84 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 75min | -259 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Aerobica, impact major | 1min | -10 |
| Aerobica, impact minim | 1min | -7 |
| Ridicare greutati, usor | 1min | -4 |
| Ridicare greutati, intens | 1min | -9 |
| Metabolism bazal | -1814 | |
| Total consumat | -2194 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.1 kg/lună | ||
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