Meniu pentru 10-12-2017, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Ulei de floarea soarelui pentru gatit si salate, Untdelemn de la Bunica, Bunica | 3ml | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 27 |
Grau Intreg, VelPitar | 55g | 5.9 | 0.9 | - | 20.2 | 4.8 | 271.7 | 1.2 | 123 |
Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
Cascaval Edam, K Classic | 20g | 5.2 | 4.6 | - | 0.1 | - | 152 | 0.1 | 63 |
Rosii, rosii, coapte, crude | 100g | 0.9 | 0.2 | 0 | 3.9 | 1.2 | 5 | 2.6 | 18 |
Prosciutto Crudo Antipasto, Kaufland | 30g | 8.1 | 3.9 | - | 0 | - | - | - | 68 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Ou fiert tare | 119g | 15 | 12.6 | 504.6 | 1.3 | 0 | 147.6 | 1.3 | 185 |
36 | 25.4 | 504.6 | 30.1 | 7.7 | 579.3 | 7.6 | 505 | ||
Gustare 1, ora 11:00 | |||||||||
Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 1g | 0 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
Fulgi ecologici din 5 cereale, K Classic | 50g | 5.5 | 1.3 | - | 30 | 6 | 1.9 | 0.5 | 166 |
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 |
19 | 7.3 | 0 | 73.6 | 9.2 | 6.1 | 42.1 | 462 | ||
Prânz, ora 14:00 | |||||||||
Fasole boabe albe in sos tomat, Green Country, K Classic | 75g | 3.8 | 0.8 | - | 10.1 | 2.6 | 225 | 3.8 | 63 |
Iahnie de post (mancare cu fasole boabe), Scandia | 75g | 5 | 2.3 | - | 10.9 | - | - | - | 84 |
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 |
Grau Intreg, VelPitar | 60g | 6.5 | 1 | - | 22.1 | 5.2 | 296.4 | 1.3 | 134 |
Ciorba radauteana din pulpe de pui | 175g | 5.4 | 6 | - | 3 | 0.7 | - | - | 89 |
Varza calita, Cetateregala | 150g | 2.6 | 1.7 | 0 | 14 | 4.7 | - | - | 75 |
43.4 | 14.3 | 0 | 60.1 | 13.2 | 846.4 | 5.1 | 548 | ||
Gustare 2, ora 17:00 | |||||||||
Banane/Banana | 120g | 1.3 | 0.4 | 0 | 27.4 | 3.1 | 1.2 | 14.6 | 107 |
Clementine | 280g | 2.8 | 0 | 0 | 33.6 | 5.6 | 0 | 25.2 | 132 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Curmale, Nutco | 1g | 0 | 0 | - | 0.8 | 0.1 | 0 | 0.6 | 4 |
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 |
6.3 | 4.2 | 0 | 79.1 | 9.7 | 108 | 45.2 | 355 | ||
Cina, ora 20:00 | |||||||||
Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 40g | 10.3 | 4 | 24 | 0 | 0 | 44 | 0 | 81 |
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 | 40g | 9.5 | 7.1 | 30 | 0 | 0 | 33.2 | - | 105 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sardine in ulei de soia, Siblou | 45g | 11.9 | 6.4 | - | 0.5 | 0 | 139.5 | 0.5 | 108 |
34.6 | 17.7 | 54 | 32.8 | 2.3 | 224.2 | 3.1 | 434 | ||
Gustare 3, ora 18:00 | |||||||||
Pro Whey, Pro Nutrition | 25g | 16.3 | 1.9 | - | 4.5 | 0 | 23.8 | 4.5 | 111 |
Iso Whey, Pro Nutrition | 5g | 4.1 | 0.2 | - | 0.2 | 0.1 | 3.4 | 0.2 | 21 |
WPI Natur, Pro Nutrition | 20g | 18.2 | 0.2 | - | 0 | 0 | 11.4 | 0 | 73 |
Pro Mass, Pro Nutrition | 15g | 2.1 | 0.3 | - | 11.6 | 0.2 | 19.4 | 6.7 | 57 |
40.7 | 2.6 | - | 16.3 | 0.3 | 58 | 11.4 | 262 | ||
Total ingerat | 180 (mult) |
71.5 |
558.6 | 292 |
42.4 | 1822 |
114.5 (mult) |
2566 | |
Norma zilnică | min:80.5 max:120.8 |
min:71.3 max:85.5 |
min:288.7 max:320.8 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Ridicare greutati, intens | 25min | -216 |
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 |
Aerobica, impact major | 1min | -10 |
Vaslit stationar, moderat | 1min | -11 |
Ridicare greutati, usor | 1min | -4 |
Metabolism bazal | -1799 | |
Total consumat | -2057 |
greutate - kg |
target 0 kg/lună |
estimare+0.6 kg/lună |