Meniu pentru 11-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
| Cascaval Edam, K Classic | 24.5g | 6.4 | 5.6 | - | 0.1 | - | 186.2 | 0.1 | 77 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Mozzarella Light, Linessa | 0.1g | 0 | 0 | - | 0 | 0 | 0.3 | 0 | 1 |
| Ou fiert tare | 104g | 13.1 | 11 | 441 | 1.1 | 0 | 129 | 1.1 | 162 |
| Biscuiti cu cereale, Dita | 0.1g | 0 | 0 | - | 0.1 | 0 | 1.1 | 0 | 1 |
| Grau Intreg, VelPitar | 50g | 5.4 | 0.9 | - | 18.4 | 4.4 | 247 | 1.1 | 112 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 0.1g | 0 | 0 | 0.1 | 0 | 0 | 1.1 | 0 | 1 |
| Ulei de floarea soarelui pentru gatit si salate, Untdelemn de la Bunica, Bunica | 3ml | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 27 |
| Prosciutto Crudo Antipasto, Kaufland | 29g | 7.8 | 3.8 | - | 0 | - | - | - | 65 |
 | 33.6 | 24.5 | 441.1 | 24.3 | 6.1 | 567.7 | 4.7 | 467 | |
| Gustare 1, ora 11:00 | |||||||||
| Zahar brun | 13g | 0 | 0 | 0 | 12.8 | 0 | 0 | 12.6 | 50 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Kefir cremos 1,5% grasime, Pilos | 0.1g | 0 | 0 | - | 0 | 0 | - | 0 | 1 |
| Stafide, fara seminte | 0.1g | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 | 1 |
| Biscuiti, VIVA | 12g | 0.7 | 2.2 | - | 8.6 | 0 | 34.6 | 3.9 | 58 |
| Lapte condensat 10% grasime, Milblu, K Classic | 15g | 0.5 | 1.5 | - | 0.6 | - | - | - | 18 |
| Chocolate Muesli, Master Crumble | 100g | 9.9 | 12.5 | - | 63.4 | 7.3 | 19 | 26.1 | 420 |
| Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 172g | 6.7 | 4 | - | 1.5 | 1 | 18.9 | 1.4 | 71 |
| Fulgi ecologici din 5 cereale, K Classic | 0.6g | 0.1 | 0 | - | 0.4 | 0.1 | 0 | 0 | 2 |
| Dried Mixed Fruit, Alesto | 0.4g | 0 | 0 | - | 0.2 | 0 | 0 | 0.2 | 1 |
| 17.9 | 20.2 | 0 | 87.6 | 8.4 | 72.5 | 44.3 | 622 | |
| Prânz, ora 14:00 | |||||||||
| File din piept de pui la gratar, 365 | 55g | 17 | 2.1 | - | 0 | - | 275 | - | 87 |
| Ciorba de loboda hipoglucidica | 200g | 3.8 | 1 | - | 10.2 | 3 | - | - | 64 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Grau Intreg, VelPitar | 69g | 7.5 | 1.2 | - | 25.4 | 6 | 340.9 | 1.5 | 154 |
| Ulei masline extravirgin, Picasol | 1ml | 0 | 1 | 0 | 0 | - | - | - | 9 |
| Mazare, verde, gatita, fiarta, scursa de apa, cu sare | 150g | 8 | 0.3 | 0 | 23.4 | 8.3 | 358.5 | 8.9 | 126 |
| Mancare de mazare Chriselle | 150g | 5 | 3.8 | - | 11.7 | - | - | - | 107 |
| 41.3 | 9.4 | 0 | 70.7 | 17.3 | 974.4 | 10.4 | 547 | |
| Gustare 2, ora 17:00 | |||||||||
| Roasted unsalted peanuts,Soltino | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Curmale, Nutco | 70g | 1.8 | 0.3 | - | 52.5 | 5.6 | 0 | 44.4 | 220 |
| Banane/Banana | 118g | 1.3 | 0.4 | 0 | 26.9 | 3.1 | 1.2 | 14.4 | 106 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 0.1g | 0 | 0 | - | 0.1 | 0 | 0.4 | 0 | 1 |
| Ciocolata neagra cu bucati de cacao caramelizate 10%, Katy | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| 5.6 | 2.6 | 0 | 94.8 | 9.5 | 226.3 | 59.4 | 420 | |
| Cina, ora 20:00 | |||||||||
| Bucati de ton in saramura, Tesco | 50g | 11.8 | 0.3 | - | 0 | 0 | 150 | - | 50 |
| Lamaie | 30g | 0.3 | 0 | 0 | 2.8 | 0.8 | 0 | 0.8 | 9 |
| Sardine fara cap, cu piele si oase, in ulei, NIXE | 60g | 15.6 | 9.6 | - | 0 | - | 171 | 0 | 150 |
| Grau Intreg, VelPitar | 56g | 6 | 1 | - | 20.6 | 4.9 | 276.6 | 1.2 | 125 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 33.7 | 10.9 | 0 | 23.4 | 5.7 | 597.6 | 2 | 334 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 53g | 34.5 | 4 | - | 9.5 | 0 | 50.4 | 9.5 | 235 |
| 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 |
| Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
| 44.1 | 4.3 | - | 18.2 | 0.4 | 188.8 | 14 | 312 | |
| Total ingerat | 176.2 (mult) |
71.9 (mic) |
441.1 | 319 |
47.4 | 2627.3 (mult) |
134.8 (mult) |
2702 | |
| Norma zilnică | min:81 max:121.5 |
min:75.1 max:90.1 |
min:304 max:337.8 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 40min | -111 |
| Aerobica, impact minim | 1min | -7 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 1min | -10 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Activitati casnice | 40min | -168 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Metabolism bazal | -1804 | |
| Total consumat | -2120 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.9 kg/lună | ||
 |
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