Meniu pentru 08-10-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Cascaval Edam, K Classic | 31g | 8.1 | 7.1 | - | 0.2 | - | 235.6 | 0.2 | 98 |
| Grau Intreg, VelPitar | 50g | 5.4 | 0.9 | - | 18.4 | 4.4 | 247 | 1.1 | 112 |
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Rosie | 150g | 1.7 | 0.5 | - | 6.5 | - | - | - | 38 |
| Ou fiert tare | 102g | 12.9 | 10.8 | 432.5 | 1.1 | 0 | 126.5 | 1.1 | 159 |
| Prosciutto Crudo Antipasto, Kaufland | 31g | 8.3 | 4 | - | 0 | - | - | - | 70 |
| Ulei de floarea soarelui pentru gatit si salate, Untdelemn de la Bunica, Bunica | 3ml | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 27 |
| Ceapa verde | 16g | 0.3 | 0 | 0 | 0.9 | 0.6 | 0 | 0.3 | 4 |
 | 37.6 | 26.5 | 432.5 | 31.7 | 6.7 | 612.1 | 5.1 | 529 | |
| Gustare 1, ora 11:00 | |||||||||
| Eco musli din cereale integrale cu 23% ciocolata, K Classic | 60g | 6 | 7.8 | - | 33.6 | 5.9 | 13.8 | 7.8 | 241 |
| Fulgi de porumb, Kellogg's | 10g | 0.7 | 0.1 | - | 8.4 | 0.3 | 50 | 0.8 | 38 |
| Kefir cremos 1,5% grasime, Pilos | 360g | 11.9 | 5.4 | - | 16.9 | 0 | - | 16.9 | 166 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 20g | 2.2 | 0.5 | - | 12 | 2.4 | 0.8 | 0.2 | 67 |
| Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 1g | 0 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Banane/Banana | 50g | 0.6 | 0.2 | 0 | 11.4 | 1.3 | 0.5 | 6.1 | 45 |
| 21.4 | 14 | 0 | 82.3 | 9.9 | 65.2 | 31.8 | 558 | |
| Prânz, ora 14:00 | |||||||||
| Iahnie de fasole de post | 100g | 6.4 | 3.7 | - | 14.8 | 3.6 | - | - | 120 |
| Supa de galuste, alinutza656 | 250g | 3.3 | 2 | 42.3 | 13.3 | 0.5 | 9.3 | 0.8 | 84 |
| Iahnie de post (mancare cu fasole boabe), Scandia | 100g | 6.6 | 3 | - | 14.5 | - | - | - | 111 |
| Grau Intreg, VelPitar | 45g | 4.9 | 0.8 | - | 16.6 | 3.9 | 222.3 | 1 | 101 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| File din piept de pui la gratar, 365 | 70g | 21.6 | 2.7 | - | 0 | - | 350 | - | 111 |
| 42.8 | 12.2 | 42.3 | 59.2 | 8 | 581.6 | 1.8 | 527 | |
| Gustare 2, ora 17:00 | |||||||||
| Alune, Soltino | 22g | 5.5 | 11 | - | 3 | - | - | - | 134 |
| Curmale, Nutco | 10g | 0.3 | 0 | - | 7.5 | 0.8 | 0 | 6.3 | 32 |
| Banane/Banana | 1g | 0 | 0 | 0 | 0.2 | 0 | 0 | 0.1 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 5.8 | 11 | 0 | 10.7 | 0.8 | 0 | 6.4 | 167 | |
| Cina, ora 20:00 | |||||||||
| Felii crocante integrale, Burger | 20g | 2.1 | 0.9 | - | 10.8 | 4.2 | 100 | - | 69 |
| Ton bucati in ulei, Blue bay | 65g | 14.3 | 3.6 | - | 0.3 | 0.3 | 0.9 | - | 92 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Bucati de ton in saramura, Tesco | 65g | 15.3 | 0.4 | - | 0 | 0 | 195 | - | 65 |
| 31.7 | 4.9 | 0 | 11.1 | 4.5 | 295.9 | 0 | 226 | |
| Gustare 3, ora 18:00 | |||||||||
| Iso Whey, Pro Nutrition | 5g | 4.1 | 0.2 | - | 0.2 | 0.1 | 3.4 | 0.2 | 21 |
| Pro Whey, Pro Nutrition | 25g | 16.3 | 1.9 | - | 4.5 | 0 | 23.8 | 4.5 | 111 |
| Pro Mass, Pro Nutrition | 5g | 0.7 | 0.1 | - | 3.9 | 0.1 | 6.5 | 2.2 | 19 |
| WPI Natur, Pro Nutrition | 20g | 18.2 | 0.2 | - | 0 | 0 | 11.4 | 0 | 73 |
| 39.3 | 2.4 | - | 8.6 | 0.2 | 45.1 | 6.9 | 224 | |
| Total ingerat | 178.6 (mult) |
71 |
474.8 | 203.6 (mic) |
30.1 | 1599.9 |
52 (mult) |
2231 | |
| Norma zilnică | min:81.5 max:122.3 |
min:62 max:74.4 |
min:251 max:278.9 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, intens | 30min | -259 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Ridicare greutati, usor | 1min | -4 |
| Vaslit stationar, moderat | 1min | -11 |
| Aerobica, impact major | 1min | -10 |
| Aerobica, impact minim | 1min | -7 |
| Metabolism bazal | -1809 | |
| Total consumat | -2110 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-0.9 kg/lună | ||
 |
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