Meniu pentru 12-10-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ardei gras verde | 50g | 0.5 | 0.1 | 0 | 2.3 | 0.9 | 1.5 | 1.2 | 11 |
| Ou fiert tare | 108g | 13.6 | 11.4 | 457.9 | 1.2 | 0 | 133.9 | 1.2 | 168 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Branza de vaci Moldovita, Raraul | 100g | 10.2 | 5.3 | - | 3.6 | 0 | 400 | 3.6 | 103 |
| Sunca fina de curcan, Perutnina | 80g | 12 | 2.4 | - | 0.8 | - | - | 0.4 | 73 |
| Rosie | 250g | 2.8 | 0.8 | - | 10.8 | - | - | - | 63 |
| Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
 | 41.8 | 20.4 | 457.9 | 27.9 | 3.1 | 658.9 | 7 | 474 | |
| Gustare 1, ora 11:00 | |||||||||
| Stafide, fara seminte | 20g | 0.6 | 0.1 | 0 | 15.8 | 0.7 | 2.2 | 11.8 | 60 |
| Prune uscate fara samburi, Serena LTD | 10g | 0.2 | 0.1 | - | 5 | 0.9 | 1 | 2.9 | 23 |
| Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 1g | 0 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Kefir cremos 1,5% grasime, Pilos | 360g | 11.9 | 5.4 | - | 16.9 | 0 | - | 16.9 | 166 |
| Banane/Banana | 112g | 1.2 | 0.3 | 0 | 25.5 | 2.9 | 1.1 | 13.7 | 100 |
| Fulgi de porumb, Kellogg's | 10g | 0.7 | 0.1 | - | 8.4 | 0.3 | 50 | 0.8 | 38 |
| Fulgi ecologici din 5 cereale, K Classic | 40g | 4.4 | 1 | - | 24 | 4.8 | 1.5 | 0.4 | 133 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Eco musli din cereale integrale cu 23% ciocolata, K Classic | 1g | 0.1 | 0.1 | - | 0.6 | 0.1 | 0.2 | 0.1 | 5 |
| 19.1 | 7.1 | 0 | 96.2 | 9.7 | 56.1 | 46.6 | 526 | |
| Prânz, ora 14:00 | |||||||||
| Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iahnie de fasole de post | 100g | 6.4 | 3.7 | - | 14.8 | 3.6 | - | - | 120 |
| Iahnie de post (mancare cu fasole boabe), Scandia | 100g | 6.6 | 3 | - | 14.5 | - | - | - | 111 |
| Supa de galuste, alinutza656 | 250g | 3.3 | 2 | 42.3 | 13.3 | 0.5 | 9.3 | 0.8 | 84 |
| File din piept de pui la gratar, 365 | 65g | 20.1 | 2.5 | - | 0 | - | 325 | - | 103 |
| 39.1 | 11.6 | 42.3 | 51.8 | 6.3 | 457.8 | 1.4 | 474 | |
| Gustare 2, ora 17:00 | |||||||||
| Alune, Soltino | 25g | 6.3 | 12.5 | - | 3.4 | - | - | - | 152 |
| Banane/Banana | 1g | 0 | 0 | 0 | 0.2 | 0 | 0 | 0.1 | 1 |
| Curmale, Nutco | 12g | 0.3 | 0 | - | 9 | 1 | 0 | 7.6 | 38 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 6.6 | 12.5 | 0 | 12.6 | 1 | 0 | 7.7 | 191 | |
| Cina, ora 20:00 | |||||||||
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 60g | 15.4 | 6.1 | 36 | 0 | 0 | 66 | 0 | 121 |
| Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 100g | 1.7 | 0.1 | 0 | 20 | 1.8 | 5 | 0.9 | 86 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 60g | 14.3 | 10.7 | 45 | 0 | 0 | 49.8 | - | 158 |
| 31.4 | 16.9 | 81 | 20 | 1.8 | 120.8 | 0.9 | 365 | |
| Gustare 3, ora 18:00 | |||||||||
| WPI Natur, Pro Nutrition | 20g | 18.2 | 0.2 | - | 0 | 0 | 11.4 | 0 | 73 |
| Iso Whey, Pro Nutrition | 5g | 4.1 | 0.2 | - | 0.2 | 0.1 | 3.4 | 0.2 | 21 |
| Pro Mass, Pro Nutrition | 5g | 0.7 | 0.1 | - | 3.9 | 0.1 | 6.5 | 2.2 | 19 |
| Pro Whey, Pro Nutrition | 25g | 16.3 | 1.9 | - | 4.5 | 0 | 23.8 | 4.5 | 111 |
| 39.3 | 2.4 | - | 8.6 | 0.2 | 45.1 | 6.9 | 224 | |
| Total ingerat | 177.3 (mult) |
70.9 |
581.2 | 217.1 (mic) |
22.1 | 1338.7 |
70.5 (mult) |
2254 | |
| Norma zilnică | min:81.5 max:122.3 |
min:62.6 max:75.1 |
min:253.6 max:281.8 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Aerobica, impact minim | 1min | -7 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, intens | 25min | -216 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Aerobica, impact major | 1min | -10 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Vaslit stationar, moderat | 1min | -11 |
| Ridicare greutati, usor | 1min | -4 |
| Metabolism bazal | -1809 | |
| Total consumat | -2067 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-0.7 kg/lună | ||
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