Meniu pentru 11-06-2017, 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 | 2ml | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 18 |
| Castravete, fara coaja, crud | 80g | 0.5 | 0.1 | 0 | 1.7 | 0.6 | 1.6 | 1.1 | 10 |
| Paine taraneasca, Velrom | 48g | 4.4 | 0.3 | - | 22 | 2.4 | 182.4 | 1.2 | 114 |
| Cascaval Edam, K Classic | 39g | 10.1 | 9 | - | 0.2 | - | 296.4 | 0.2 | 123 |
| Prosciutto Crudo Antipasto, Kaufland | 32g | 8.6 | 4.2 | - | 0 | - | - | - | 72 |
| Ou fiert tare | 104g | 13.1 | 11 | 441 | 1.1 | 0 | 129 | 1.1 | 162 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
 | 36.7 | 26.6 | 441 | 25 | 3 | 609.4 | 3.6 | 499 | |
| Gustare 1, ora 11:00 | |||||||||
| Kefir cremos 1,5% grasime, Pilos | 250g | 8.3 | 3.8 | - | 11.8 | 0 | - | 11.8 | 115 |
| Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
| Fulgi ecologici din 5 cereale, K Classic | 10g | 1.1 | 0.3 | - | 6 | 1.2 | 0.4 | 0.1 | 34 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Eco fulgi mari de ovaz integral, K Classic | 10g | 1.3 | 0.7 | - | 5.9 | 1 | 0.8 | 0.1 | 38 |
| 12.2 | 6.7 | 0 | 33.2 | 3.3 | 4.1 | 15.9 | 250 | |
| Prânz, ora 14:00 | |||||||||
| Iahnie de fasole de post | 88g | 5.6 | 3.3 | - | 13 | 3.2 | - | - | 106 |
| Fasole boabe albe in sos tomat, Green Country, K Classic | 88g | 4.5 | 0.9 | - | 11.9 | 3.1 | 264 | 4.5 | 74 |
| Paine taraneasca, Velrom | 25g | 2.3 | 0.2 | - | 11.5 | 1.3 | 95 | 0.6 | 60 |
| Varza, acra | 100g | 0.9 | 0.1 | 0 | 4.3 | 2.5 | 661 | 1.8 | 19 |
| Supa de galuste, alinutza656 | 200g | 2.6 | 1.6 | 33.8 | 10.6 | 0.4 | 7.4 | 0.6 | 67 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| File din piept de pui la gratar, 365 | 70g | 21.6 | 2.7 | - | 0 | - | 350 | - | 111 |
| 37.5 | 8.8 | 33.8 | 51.3 | 10.5 | 1377.4 | 7.5 | 437 | |
| Gustare 2, ora 17:00 | |||||||||
| Banane/Banana | 60g | 0.7 | 0.2 | 0 | 13.7 | 1.6 | 0.6 | 7.3 | 54 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Pro Mass, Pro Nutrition | 41g | 5.7 | 0.7 | - | 31.6 | 0.6 | 52.9 | 18.4 | 156 |
| Pro Whey, Pro Nutrition | 35g | 22.8 | 2.6 | - | 6.3 | 0 | 33.3 | 6.3 | 156 |
| WPI Natur, Pro Nutrition | 7g | 6.4 | 0.1 | - | 0 | 0 | 4 | 0 | 26 |
| FitUp Strawberry, Pro Nutrition | 15g | 9.2 | 0.6 | - | 3.5 | 0.2 | 11.4 | 3.5 | 57 |
| 44.8 | 4.2 | 0 | 55.1 | 2.4 | 102.2 | 35.5 | 449 | |
| Cina, ora 20:00 | |||||||||
| Cartof fiert | 50g | 1 | 0.1 | - | 10.1 | 1 | - | - | 44 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 19g | 4.5 | 3.4 | 14.3 | 0 | 0 | 15.8 | - | 50 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 19g | 4.9 | 1.9 | 11.4 | 0 | 0 | 20.9 | 0 | 39 |
| Macrou afumat, fara cap, Nautica | 73g | 15.1 | 15.3 | - | 0 | - | - | - | 199 |
| 25.5 | 20.7 | 25.7 | 10.1 | 1 | 36.7 | 0 | 332 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 36g | 23.4 | 2.7 | - | 6.5 | 0 | 34.2 | 6.5 | 160 |
| 23.4 | 2.7 | - | 6.5 | 0 | 34.2 | 6.5 | 160 | |
| Total ingerat | 180.1 (mult) |
69.7 |
500.5 | 181.2 (mic) |
20.2 | 2164 |
69 (mult) |
2127 | |
| Norma zilnică | min:84.5 max:126.8 |
min:59.1 max:70.9 |
min:239.3 max:265.9 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 23min | -198 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Metabolism bazal | -1844 | |
| Total consumat | -2056 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-1.2 kg/lună | ||
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