Meniu pentru 12-01-2018, Ionut Brinzei
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Iaurt degresat 0,1% grasime, Zuzu | 400g | 18 | 0.4 | - | 25.2 | 0 | 400 | 25.2 | 172 |
Fulgi de ovaz | 40g | 6.8 | 2.8 | 0 | 26.5 | 4.2 | 0.8 | - | 156 |
Migdale | 20g | 4.2 | 9.9 | 0 | 4.3 | 2.4 | 0.2 | 0.8 | 115 |
Miere de albine | 10g | 0.1 | 0 | 0.1 | 7.2 | 0 | 0 | 0 | 31 |
29.1 | 13.1 | 0.1 | 63.2 | 6.6 | 401 | 26 | 474 | ||
Gustare 1, ora 10:00 | |||||||||
Ananas | 200g | 0.8 | 0 | - | 30 | - | 20 | - | 120 |
0.8 | 0 | - | 30 | - | 20 | - | 120 | ||
Prânz, ora 12:00 | |||||||||
Ton, alb, conservat in apa, masa uscata | 150g | 35.4 | 4.5 | 63 | 0 | 0 | 565.5 | 0 | 192 |
Orez basmati nefiert | 40g | 3.2 | 0 | 0 | 30.4 | 4.8 | 0 | 0 | 139 |
Fasole verde | 200g | 3.6 | 0.2 | 0 | 14.2 | 6.8 | 0 | 0 | 62 |
42.2 | 4.7 | 63 | 44.6 | 11.6 | 565.5 | 0 | 393 | ||
Gustare 2, ora 14:00 | |||||||||
Pere | 200g | 0.8 | 0 | 0 | 31 | 6.2 | 0 | 19.6 | 116 |
0.8 | 0 | 0 | 31 | 6.2 | 0 | 19.6 | 116 | ||
Cina, ora 17:00 | |||||||||
Ton, alb, conservat in apa, masa uscata | 150g | 35.4 | 4.5 | 63 | 0 | 0 | 565.5 | 0 | 192 |
Ciuperci | 300g | 15 | 3 | 0 | 6 | 0 | 0 | 0 | 108 |
50.4 | 7.5 | 63 | 6 | 0 | 565.5 | 0 | 300 | ||
Gustare 3, ora 22:00 | |||||||||
Branza cottage, grasime redusa, 2% grasime | 200g | 23.7 | 4.9 | 20 | 7.3 | 0 | 660 | 7.3 | 172 |
Nuci | 20g | 3 | 13 | 0 | 2.7 | 1.3 | 0 | 0.5 | 131 |
26.7 | 17.9 | 20 | 10 | 1.3 | 660 | 7.8 | 303 | ||
Total ingerat | 150 (mult) |
43.2 (mic) |
146.1 | 184.8 (mic) |
25.7 | 2212 |
53.4 (mult) |
1706 | |
Norma zilnică | min:85 max:127.5 |
min:47.4 max:56.9 |
min:191.9 max:213.3 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Fitness, intens | 50min | -272 |
Metabolism bazal | -1835 | |
Total consumat | -2107 |
greutate - kg |
target 0 kg/lună |
estimare-3 kg/lună |