Meniu pentru 09-10-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Grau Intreg, VelPitar | 28g | 3 | 0.5 | - | 10.3 | 2.4 | 138.3 | 0.6 | 63 |
| Branza de vaci Moldovita, Raraul | 200g | 20.4 | 10.6 | - | 7.2 | 0 | 800 | 7.2 | 206 |
| Rosie | 150g | 1.7 | 0.5 | - | 6.5 | - | - | - | 38 |
| Ardei gras verde | 50g | 0.5 | 0.1 | 0 | 2.3 | 0.9 | 1.5 | 1.2 | 11 |
| Sunca fina de curcan, Perutnina | 79g | 11.9 | 2.4 | - | 0.8 | - | - | 0.4 | 72 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
 | 37.5 | 14.1 | 0 | 27.1 | 3.3 | 939.8 | 9.4 | 390 | |
| Gustare 1, ora 11:00 | |||||||||
| Stafide, fara seminte | 20g | 0.6 | 0.1 | 0 | 15.8 | 0.7 | 2.2 | 11.8 | 60 |
| 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 |
| Eco musli din cereale integrale cu 23% ciocolata, K Classic | 1g | 0.1 | 0.1 | - | 0.6 | 0.1 | 0.2 | 0.1 | 5 |
| Prune uscate fara samburi, Serena LTD | 10g | 0.2 | 0.1 | - | 5 | 0.9 | 1 | 2.9 | 23 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 50g | 5.5 | 1.3 | - | 30 | 6 | 1.9 | 0.5 | 166 |
| Banane/Banana | 121g | 1.3 | 0.4 | 0 | 27.6 | 3.1 | 1.2 | 14.8 | 108 |
| 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 |
| 22.4 | 10.4 | 0 | 90.6 | 13.3 | 96.1 | 33.8 | 549 | |
| Prânz, ora 14:00 | |||||||||
| Grau Intreg, VelPitar | 32g | 3.5 | 0.5 | - | 11.8 | 2.8 | 158.1 | 0.7 | 72 |
| Iahnie de fasole de post | 100g | 6.4 | 3.7 | - | 14.8 | 3.6 | - | - | 120 |
| File din piept de pui la gratar, 365 | 65g | 20.1 | 2.5 | - | 0 | - | 325 | - | 103 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iahnie de post (mancare cu fasole boabe), Scandia | 100g | 6.6 | 3 | - | 14.5 | - | - | - | 111 |
| Supa de galuste, alinutza656 | 250g | 3.3 | 2 | 42.3 | 13.3 | 0.5 | 9.3 | 0.8 | 84 |
| 39.9 | 11.7 | 42.3 | 54.4 | 6.9 | 492.4 | 1.5 | 490 | |
| Gustare 2, ora 17:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Banane/Banana | 1g | 0 | 0 | 0 | 0.2 | 0 | 0 | 0.1 | 1 |
| Curmale, Nutco | 20g | 0.5 | 0.1 | - | 15 | 1.6 | 0 | 12.7 | 63 |
| Alune, Soltino | 55g | 13.8 | 27.6 | - | 7.4 | - | - | - | 333 |
| 14.3 | 27.7 | 0 | 22.6 | 1.6 | 0 | 12.8 | 397 | |
| 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 | 60g | 13.2 | 3.4 | - | 0.3 | 0.3 | 0.8 | - | 85 |
| Bucati de ton in saramura, Tesco | 60g | 14.1 | 0.4 | - | 0 | 0 | 180 | - | 60 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 29.4 | 4.7 | 0 | 11.1 | 4.5 | 280.8 | 0 | 214 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 20g | 13 | 1.5 | - | 3.6 | 0 | 19 | 3.6 | 89 |
| WPI Natur, Pro Nutrition | 20g | 18.2 | 0.2 | - | 0 | 0 | 11.4 | 0 | 73 |
| Iso Whey, Pro Nutrition | 5g | 4.1 | 0.2 | - | 0.2 | 0.1 | 3.4 | 0.2 | 21 |
| Pro Mass, Pro Nutrition | 5g | 0.7 | 0.1 | - | 3.9 | 0.1 | 6.5 | 2.2 | 19 |
| 36 | 2 | - | 7.7 | 0.2 | 40.3 | 6 | 202 | |
| Total ingerat | 179.5 (mult) |
70.6 |
42.3 | 213.5 (mic) |
29.8 | 1849.4 |
63.5 (mult) |
2242 | |
| Norma zilnică | min:81.5 max:122.3 |
min:62.3 max:74.7 |
min:252.2 max:280.3 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Ridicare greutati, usor | 1min | -4 |
| Vaslit stationar, moderat | 1min | -11 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, intens | 30min | -259 |
| 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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