Meniu pentru 08-12-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Piept de pui afumat Finesse, Herta | 52g | 11.4 | 1 | - | 0.5 | - | 520 | - | 58 |
| Ardei gras verde | 70g | 0.6 | 0.1 | 0 | 3.2 | 1.2 | 2.1 | 1.7 | 15 |
| Rosii, rosii, coapte, crude | 100g | 0.9 | 0.2 | 0 | 3.9 | 1.2 | 5 | 2.6 | 18 |
| Branza de vaci Moldovita, Raraul | 207g | 21.1 | 11 | - | 7.5 | 0 | 828 | 7.5 | 214 |
| Grau Intreg, VelPitar | 31g | 3.3 | 0.5 | - | 11.4 | 2.7 | 153.1 | 0.7 | 70 |
| Mustar dulce, Univer | 5g | 0.2 | 0.3 | - | 0.4 | - | - | - | 6 |
| Ulei de floarea soarelui pentru gatit si salate, Untdelemn de la Bunica, Bunica | 1ml | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 9 |
 | 37.5 | 14.1 | 0 | 26.9 | 5.1 | 1508.2 | 12.5 | 390 | |
| Gustare 1, ora 11:00 | |||||||||
| Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
| Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 1g | 0 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| 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 |
| Kefir cremos 1,5% grasime, Pilos | 360g | 11.9 | 5.4 | - | 16.9 | 0 | - | 16.9 | 166 |
| Dried Mixed Fruit, Alesto | 30g | 1 | 0.5 | - | 14.1 | 2.1 | 2.3 | 14.1 | 75 |
| 19.8 | 7.5 | 0 | 74.9 | 9.7 | 5.8 | 37.4 | 471 | |
| Prânz, ora 14:00 | |||||||||
| Ciorba dietetica de pui a la Slabuta | 125ml | 5.9 | 0.9 | 17.8 | 1.9 | 0.6 | 245.3 | 0.4 | 40 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fasole boabe albe in sos tomat, Green Country, K Classic | 125g | 6.4 | 1.3 | - | 16.9 | 4.4 | 375 | 6.4 | 104 |
| Iahnie de post (mancare cu fasole boabe), Scandia | 125g | 8.3 | 3.8 | - | 18.1 | - | - | - | 139 |
| Ciorba de pui a la Mika South Beach | 125g | 3.6 | 3 | - | 2.3 | - | - | - | 49 |
| File din piept de pui la gratar, 365 | 60g | 18.5 | 2.3 | - | 0 | - | 300 | - | 95 |
| Grau Intreg, VelPitar | 60g | 6.5 | 1 | - | 22.1 | 5.2 | 296.4 | 1.3 | 134 |
| 49.2 | 12.3 | 17.8 | 61.3 | 10.2 | 1216.7 | 8.1 | 561 | |
| Gustare 2, ora 17:00 | |||||||||
| Ciocolata neagra cu bucati de cacao caramelizate 10%, Katy | 10g | 0.8 | 4.3 | - | 3.3 | 1.1 | 0.8 | 2.9 | 58 |
| Clementine | 55g | 0.6 | 0 | 0 | 6.6 | 1.1 | 0 | 5 | 26 |
| Banane/Banana | 140g | 1.5 | 0.4 | 0 | 31.9 | 3.6 | 1.4 | 17.1 | 125 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Miere (de tei, poliflora) | 20g | 0.1 | 0 | 0 | 16.2 | 0 | 0.8 | 16 | 65 |
| Alune, Soltino | 18g | 4.5 | 9 | - | 2.4 | - | - | - | 109 |
| 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 |
| Curmale, Nutco | 1g | 0 | 0 | - | 0.8 | 0.1 | 0 | 0.6 | 4 |
| 9.7 | 17.5 | 0 | 78.5 | 6.8 | 109.8 | 46.4 | 499 | |
| Cina, ora 20:00 | |||||||||
| Cartofi, copti, miez, fara sare | 150g | 2.9 | 0.2 | 0 | 32.3 | 2.3 | 7.5 | 2.6 | 140 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 60g | 14.3 | 10.7 | 45 | 0 | 0 | 49.8 | - | 158 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 60g | 15.4 | 6.1 | 36 | 0 | 0 | 66 | 0 | 121 |
| 32.6 | 17 | 81 | 32.3 | 2.3 | 123.3 | 2.6 | 419 | |
| 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 | 20g | 13 | 1.5 | - | 3.6 | 0 | 19 | 3.6 | 89 |
| WPI Natur, Pro Nutrition | 10g | 9.1 | 0.1 | - | 0 | 0 | 5.7 | 0 | 37 |
| Pro Mass, Pro Nutrition | 15g | 2.1 | 0.3 | - | 11.6 | 0.2 | 19.4 | 6.7 | 57 |
| 28.3 | 2.1 | - | 15.4 | 0.3 | 47.5 | 10.5 | 204 | |
| Total ingerat | 177.1 (mult) |
70.5 (mic) |
98.8 | 289.3 |
34.4 | 3011.3 (mult) |
117.5 (mult) |
2544 | |
| Norma zilnică | min:80.5 max:120.8 |
min:70.7 max:84.8 |
min:286.2 max:318 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Ridicare greutati, intens | 1min | -9 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Aerobica, impact minim | 1min | -7 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, usor | 1min | -4 |
| Aerobica, impact major | 1min | -10 |
| Vaslit stationar, moderat | 1min | -11 |
| Metabolism bazal | -1799 | |
| Total consumat | -1850 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+1.3 kg/lună | ||
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