Meniu pentru 10-03-2018, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 52g | 8.9 | 2.8 | 26 | 0.6 | 0 | 585.5 | 0.7 | 63 |
Grau Intreg, VelPitar | 23g | 2.5 | 0.4 | - | 8.5 | 2 | 113.6 | 0.5 | 52 |
Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
Mustar dulce, Univer | 5g | 0.2 | 0.3 | - | 0.4 | - | - | - | 6 |
Perle de branza 6% grasime, Pilos | 200g | 22 | 12 | - | 5.4 | - | 532 | 5.4 | 218 |
Mozzarella Light, Linessa | 0.1g | 0 | 0 | - | 0 | 0 | 0.3 | 0 | 1 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Jeleu de visine in ciocolata Mella, Jutrzenka | 14g | 0.1 | 0.9 | - | 10.7 | - | - | - | 52 |
Ou fiert tare | 57g | 7.2 | 6 | 241.7 | 0.6 | 0 | 70.7 | 0.6 | 89 |
41.6 | 22.6 | 267.7 | 29.9 | 3.4 | 1304.5 | 9.1 | 498 | ||
Gustare 1, ora 11:00 | |||||||||
Kefir cremos 1,5% grasime, Pilos | 0.1g | 0 | 0 | - | 0 | 0 | - | 0 | 1 |
Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 333g | 13 | 7.7 | - | 3 | 2 | 36.6 | 2.7 | 137 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
21.2 | 9.9 | 0 | 65.7 | 12.4 | 43 | 27.9 | 466 | ||
Prânz, ora 14:00 | |||||||||
Ciorba dietetica de pui a la Slabuta | 200ml | 9.4 | 1.4 | 28.4 | 3 | 1 | 392.4 | 0.6 | 64 |
Varza calita, by Sunshine | 90g | 0.8 | 0.8 | - | 4.1 | - | - | - | 25 |
Mancare de fasole verde - Incognito | 110g | 3.2 | 0.9 | 0 | 6.6 | 0.1 | 110 | 0 | 47 |
File din piept de pui la gratar, 365 | 60g | 18.5 | 2.3 | - | 0 | - | 300 | - | 95 |
Cartofi, copti, miez, fara sare | 100g | 2 | 0.1 | 0 | 21.6 | 1.5 | 5 | 1.7 | 93 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Grau Intreg, VelPitar | 60g | 6.5 | 1 | - | 22.1 | 5.2 | 296.4 | 1.3 | 134 |
Ulei masline extravirgin, Picasol | 2ml | 0 | 2 | 0 | 0 | - | - | - | 18 |
Sfecla rosie felii, Freshona | 60g | 0.5 | 0.1 | - | 6.8 | 0.6 | 132 | 6.8 | 33 |
40.9 | 8.6 | 28.4 | 64.2 | 8.4 | 1235.8 | 10.4 | 509 | ||
Gustare 2, ora 17:00 | |||||||||
Baton ciocolata, Mars Delight | 10g | 0.5 | 3.3 | - | 5.8 | 0.1 | 10 | 4.8 | 55 |
Turta dulce | 15g | 0.9 | 0.7 | 0 | 11.3 | 0 | 0 | 0 | 55 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Banane/Banana | 86g | 0.9 | 0.3 | 0 | 19.6 | 2.2 | 0.9 | 10.5 | 77 |
Zahar brun | 0.1g | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 | 1 |
Ciocolata neagra cu bucati de cacao caramelizate 10%, Katy | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Curmale, Nutco | 73g | 1.8 | 0.3 | - | 54.8 | 5.8 | 0 | 46.3 | 230 |
Roasted unsalted peanuts,Soltino | 15g | 4.1 | 7.4 | - | 2.2 | 1.2 | 1.1 | 0.6 | 92 |
Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
10.7 | 13.9 | 0 | 109.1 | 10.1 | 236.7 | 62.9 | 602 | ||
Cina, ora 20:00 | |||||||||
Cartofi, copti, miez, fara sare | 180g | 3.5 | 0.2 | 0 | 38.8 | 2.7 | 9 | 3.1 | 168 |
Lamaie | 30g | 0.3 | 0 | 0 | 2.8 | 0.8 | 0 | 0.8 | 9 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 45g | 11.6 | 4.6 | 27 | 0 | 0 | 49.5 | 0 | 91 |
Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 45g | 10.7 | 8 | 33.8 | 0 | 0 | 37.4 | - | 118 |
26.1 | 12.8 | 60.8 | 41.6 | 3.5 | 95.9 | 3.9 | 386 | ||
Gustare 3, ora 18:00 | |||||||||
Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
Pro Whey, Pro Nutrition | 50g | 32.5 | 3.8 | - | 9 | 0 | 47.5 | 9 | 222 |
42.1 | 4.1 | - | 17.7 | 0.4 | 185.9 | 13.5 | 299 | ||
Total ingerat | 182.6 (mult) |
71.9 (mic) |
356.9 | 328.2 |
38.2 | 3101.8 (mult) |
127.7 (mult) |
2760 | |
Norma zilnică | min:81 max:121.5 |
min:76.7 max:92 |
min:310.5 max:345 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Activitati casnice | 40min | -168 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Ridicare greutati, usor | 1min | -4 |
Mers 2.5 mile/ora (4 km/h) | 60min | -167 |
Ridicare greutati, intens | 1min | -9 |
Aerobica, impact minim | 1min | -7 |
Aerobica, impact major | 1min | -10 |
Metabolism bazal | -1804 | |
Total consumat | -2176 |
greutate - kg |
target 0 kg/lună |
estimare+0.9 kg/lună |