Meniu pentru 09-05-2018, 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 |
Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
Ou fiert tare | 45g | 5.7 | 4.8 | 190.8 | 0.5 | 0 | 55.8 | 0.5 | 70 |
Mozzarella Light, Linessa | 66g | 13.5 | 5.6 | - | 1 | 0 | 198 | 1 | 109 |
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 |
32.8 | 14.6 | 218.3 | 17.4 | 3.9 | 1018.8 | 4.8 | 338 | ||
Gustare 1, ora 11:00 | |||||||||
Fulgi ecologici din 5 cereale, K Classic | 35g | 3.9 | 0.9 | - | 21 | 4.2 | 1.3 | 0.3 | 116 |
Dulceata de afine, Raureni | 20g | 0 | 0.1 | - | 14.7 | - | 0 | 14.4 | 59 |
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 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Banane/Banana | 0.1g | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
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 |
13.4 | 8.1 | 0 | 85 | 6.7 | 110.6 | 51.4 | 484 | ||
Prânz, ora 14:00 | |||||||||
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Mazare, verde, gatita, fiarta, scursa de apa, cu sare | 75g | 4 | 0.2 | 0 | 11.7 | 4.1 | 179.3 | 4.4 | 63 |
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 |
Ciorba de pui a la Mika South Beach | 250g | 7.3 | 6 | - | 4.5 | - | - | - | 98 |
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 | |||||||||
Banane/Banana | 115g | 1.3 | 0.3 | 0 | 26.2 | 3 | 1.2 | 14 | 103 |
Dried Mixed Fruit, Alesto | 0.02g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Stafide, Sultanas | 0.005g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Grau Intreg, VelPitar | 50g | 5.4 | 0.9 | - | 18.4 | 4.4 | 247 | 1.1 | 112 |
Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Peanut Butter Crunchy, My Protein | 15g | 4.5 | 6.9 | - | 1.8 | 1.3 | 0 | 0.9 | 87 |
Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Dulceata de afine, Raureni | 40g | 0.1 | 0.1 | - | 29.4 | - | 0 | 28.8 | 118 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Curmale, Nutco | 0.1g | 0 | 0 | - | 0.1 | 0 | 0 | 0.1 | 1 |
Instant Oats, MyProtein | 22g | 2.4 | 1.7 | - | 13.6 | 2.4 | 0.9 | 0.2 | 85 |
Iso Whey, Pro Nutrition | 15g | 12.3 | 0.6 | - | 0.6 | 0.2 | 10.2 | 0.5 | 61 |
26 | 10.5 | 0 | 90.1 | 11.3 | 259.3 | 45.6 | 571 | ||
Cina, ora 20:00 | |||||||||
Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 50g | 12.9 | 5.1 | 30 | 0 | 0 | 55 | 0 | 101 |
Cartofi, copti, miez, fara sare | 200g | 3.9 | 0.2 | 0 | 43.1 | 3 | 10 | 3.4 | 186 |
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, Atlantic, gatit, la cuptor/grill/tigaie | 50g | 11.9 | 8.9 | 37.5 | 0 | 0 | 41.5 | - | 131 |
28.9 | 14.2 | 67.5 | 44.5 | 3.4 | 106.5 | 3.8 | 423 | ||
Gustare 3, ora 18:00 | |||||||||
Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
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 |
62.9 | 5.2 | - | 11.3 | 0.4 | 261.9 | 7.1 | 345 | ||
Total ingerat | 203.1 (mult) |
65.5 (mic) |
332 | 309.8 |
34 | 2211.3 |
118.2 (mult) |
2693 | |
Norma zilnică | min:82 max:123 |
min:74.8 max:89.8 |
min:303 max:336.6 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Ridicare greutati, usor | 1min | -4 |
Aerobica, impact minim | 18min | -122 |
Ridicare greutati, intens | 1min | -9 |
Aerobica, impact major | 1min | -10 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Activitati casnice | 20min | -84 |
Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
Mers 3 mile/ora (4.8 km/h), ritm moderat | 75min | -259 |
Metabolism bazal | -1814 | |
Total consumat | -2309 |
greutate - kg |
target 0 kg/lună |
estimare+0.1 kg/lună |