Meniu pentru 12-05-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
| Grau Intreg, VelPitar | 27g | 2.9 | 0.5 | - | 9.9 | 2.3 | 133.4 | 0.6 | 61 |
| Ou fiert tare | 61g | 7.7 | 6.5 | 258.6 | 0.7 | 0 | 75.6 | 0.7 | 95 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 55g | 9.4 | 3 | 27.5 | 0.7 | 0 | 619.3 | 0.8 | 67 |
| Mozzarella Light, Linessa | 66g | 13.5 | 5.6 | - | 1 | 0 | 198 | 1 | 109 |
| Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
 | 34.6 | 16.3 | 286.1 | 16.8 | 3.7 | 1028.7 | 5 | 359 | |
| Gustare 1, ora 11:00 | |||||||||
| Kefir cremos 1,5% grasime, Pilos | 175g | 5.8 | 2.6 | - | 8.2 | 0 | - | 8.2 | 81 |
| Banane/Banana | 0.1g | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
| 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 |
| Zahar brun | 10g | 0 | 0 | 0 | 9.8 | 0 | 0 | 9.7 | 38 |
| Stafide, Sultanas | 5g | 0.1 | 0 | - | 3.4 | 0.2 | 1 | 3.4 | 16 |
| Dried Mixed Fruit, Alesto | 20g | 0.6 | 0.3 | - | 9.4 | 1.4 | 1.5 | 9.4 | 50 |
| Fulgi ecologici din 5 cereale, K Classic | 35g | 3.9 | 0.9 | - | 21 | 4.2 | 1.3 | 0.3 | 116 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12.6 | 7.6 | 0 | 69.1 | 6.7 | 110.6 | 35.8 | 414 | |
| Prânz, ora 14:00 | |||||||||
| Carne de porc, proaspata, spata, intreaga, carne slaba (degresata), gatita, la cuptor | 35g | 10 | 3.4 | 27.7 | 0 | 0 | 22.4 | 0 | 74 |
| Mazare, verde, gatita, fiarta, scursa de apa, cu sare | 75g | 4 | 0.2 | 0 | 11.7 | 4.1 | 179.3 | 4.4 | 63 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Mancare de mazare Chriselle | 75g | 2.5 | 1.9 | - | 5.9 | - | - | - | 54 |
| Carne de pui, broiler sau fryer (pui intre 7 - 13 saptamani), piept, carne macra, gatit, innabusit | 45g | 13 | 1.4 | 34.7 | 0 | 0 | 28.4 | 0 | 68 |
| Grau Intreg, VelPitar | 26g | 2.8 | 0.4 | - | 9.6 | 2.3 | 128.4 | 0.6 | 58 |
| Orez traditional cu legume, Vita Star | 150g | 4.1 | 3.3 | - | 32.6 | - | - | - | 177 |
| 36.4 | 10.6 | 62.4 | 59.8 | 6.4 | 358.5 | 5 | 494 | |
| Gustare 2, ora 17:00 | |||||||||
| Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Bere blonda superioara 5% alcool, Ciuc Premium | 200ml | 1 | 0 | - | 7.2 | - | - | - | 86 |
| Placinta dietetica cu mere | 141g | 3.7 | 0.3 | - | 36.4 | - | - | - | 158 |
| Iso Whey, Pro Nutrition | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Instant Oats, MyProtein | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Curmale, Nutco | 0.1g | 0 | 0 | - | 0.1 | 0 | 0 | 0.1 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Peanut Butter Crunchy, My Protein | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Grau Intreg, VelPitar | 0.028g | 0 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Banane/Banana | 116g | 1.3 | 0.3 | 0 | 26.4 | 3 | 1.2 | 14.2 | 104 |
| Dulceata de afine, Raureni | 0.02g | 0 | 0 | - | 0 | - | 0 | 0 | 1 |
| Roasted unsalted peanuts,Soltino | 18g | 4.9 | 8.8 | - | 2.6 | 1.4 | 1.4 | 0.7 | 111 |
| 10.9 | 9.4 | 0 | 72.7 | 4.4 | 2.7 | 15 | 466 | |
| Cina, ora 20:00 | |||||||||
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cartofi, copti, miez, fara sare | 100g | 2 | 0.1 | 0 | 21.6 | 1.5 | 5 | 1.7 | 93 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 40g | 10.3 | 4 | 24 | 0 | 0 | 44 | 0 | 81 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 40g | 9.5 | 7.1 | 30 | 0 | 0 | 33.2 | - | 105 |
| Lamaie | 15g | 0.2 | 0 | 0 | 1.4 | 0.4 | 0 | 0.4 | 5 |
| 22 | 11.2 | 54 | 23 | 1.9 | 82.2 | 2.1 | 284 | |
| Gustare 3, ora 18:00 | |||||||||
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| Concentrat de proteină din zer, MyProtein | 70g | 57.4 | 5.3 | - | 2.8 | 0 | 133 | 2.8 | 289 |
| 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 |
| 67 | 5.6 | - | 11.5 | 0.4 | 271.4 | 7.3 | 366 | |
| Total ingerat | 183.5 (mult) |
60.7 (mic) |
402.5 | 252.9 (mic) |
23.5 | 1854.1 |
70.2 (mult) |
2383 | |
| Norma zilnică | min:82 max:123 |
min:66.2 max:79.4 |
min:268.1 max:297.9 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Activitati casnice | 20min | -84 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 85min | -293 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Aerobica, impact minim | 1min | -7 |
| Ridicare greutati, usor | 1min | -4 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 1min | -10 |
| Metabolism bazal | -1814 | |
| Total consumat | -2228 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-0.8 kg/lună | ||
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