Meniu pentru 12-04-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ardei gras verde | 50g | 0.5 | 0.1 | 0 | 2.3 | 0.9 | 1.5 | 1.2 | 11 |
| Sunca fina de curcan, Perutnina | 65g | 9.8 | 2 | - | 0.7 | - | - | 0.3 | 60 |
| Branza Cottage 4% grasime, K Classic | 200g | 24 | 8 | - | 8 | - | - | - | 202 |
| Ou fiert tare | 1g | 0.1 | 0.1 | 4.2 | 0 | 0 | 1.2 | 0 | 2 |
| Paine Graham Sylvester , Vel Pitar | 20g | 2.3 | 0.3 | - | 8.1 | 1.6 | 156 | 0.5 | 48 |
 | 36.7 | 10.5 | 4.2 | 19.1 | 2.5 | 158.7 | 2 | 323 | |
| Gustare 1, ora 11:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| WPI Natur, Pro Nutrition | 35g | 31.9 | 0.4 | - | 0 | 0 | 20 | 0 | 128 |
| Pro Whey, Pro Nutrition | 20g | 13 | 1.5 | - | 3.6 | 0 | 19 | 3.6 | 89 |
| Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
| Eco Musli din cereale integrale cu seminte, K Classic | 20g | 2.6 | 1.5 | - | 10.8 | 2.4 | 2.2 | 0.2 | 72 |
| Mere | 194g | 0 | 0 | 0 | 27.2 | 3.9 | - | 19.4 | 101 |
| Chefir, grasime 3.3%, Covalact de Tara | 200ml | 6.4 | 6.6 | - | 8.8 | 0 | 200 | 8.8 | 120 |
| Pro Mass, Pro Nutrition | 28g | 3.9 | 0.5 | - | 21.6 | 0.4 | 36.1 | 12.5 | 107 |
| 59.3 | 12.4 | 0 | 81.5 | 7.8 | 280.2 | 48.4 | 680 | |
| Prânz, ora 14:00 | |||||||||
| Varza, acra | 100g | 0.9 | 0.1 | 0 | 4.3 | 2.5 | 661 | 1.8 | 19 |
| File din piept de pui la gratar, 365 | 70g | 21.6 | 2.7 | - | 0 | - | 350 | - | 111 |
| Orez traditional cu legume, Vita Star | 40g | 1.1 | 0.9 | - | 8.7 | - | - | - | 48 |
| Iahnie de post (mancare cu fasole boabe), Scandia | 150g | 9.9 | 4.5 | - | 21.8 | - | - | - | 167 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Supa de rosii cu galuste, Andrada | 200g | 3.4 | 2.2 | 42.4 | 13.4 | 0.8 | 214.6 | 0.8 | 88 |
| 36.9 | 10.4 | 42.4 | 48.2 | 3.3 | 1225.6 | 2.6 | 433 | |
| Gustare 2, ora 17:00 | |||||||||
| Alune, Soltino | 30g | 7.5 | 15 | - | 4.1 | - | - | - | 182 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7.5 | 15 | 0 | 4.1 | 0 | 0 | 0 | 182 | |
| Cina, ora 20:00 | |||||||||
| Cartofi cu Rozmarin la cuptor, facuti in casa | 45g | 0.9 | 1.8 | - | 7.6 | - | - | - | 50 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 100g | 23.9 | 17.8 | 75 | 0 | 0 | 83 | - | 262 |
| 24.8 | 19.6 | 75 | 7.6 | 0 | 83 | 0 | 312 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Mass, Pro Nutrition | 5g | 0.7 | 0.1 | - | 3.9 | 0.1 | 6.5 | 2.2 | 19 |
| Pro Whey, Pro Nutrition | 28g | 18.2 | 2.1 | - | 5 | 0 | 26.6 | 5 | 125 |
| 18.9 | 2.2 | - | 8.9 | 0.1 | 33.1 | 7.2 | 144 | |
| Total ingerat | 184.1 (mult) |
70.1 (mult) |
121.6 | 169.4 (mic) |
13.7 | 1780.6 |
60.2 (mult) |
2074 | |
| Norma zilnică | min:88 max:132 |
min:57.6 max:69.1 |
min:233.3 max:259.3 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Ridicare greutati, usor | 1min | -4 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, intens | 20min | -173 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Metabolism bazal | -1879 | |
| Total consumat | -2066 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-1.4 kg/lună | ||
 |
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