Meniu pentru 13-04-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Paine Graham Sylvester , Vel Pitar | 22g | 2.5 | 0.4 | - | 8.9 | 1.7 | 171.6 | 0.6 | 53 |
| Ou fiert tare | 101g | 12.7 | 10.7 | 428.2 | 1.1 | 0 | 125.2 | 1.1 | 157 |
| Branza Cottage 4% grasime, K Classic | 1g | 0.1 | 0 | - | 0 | - | - | - | 2 |
| Ardei gras verde | 50g | 0.5 | 0.1 | 0 | 2.3 | 0.9 | 1.5 | 1.2 | 11 |
| Sunca fina de curcan, Perutnina | 69g | 10.4 | 2.1 | - | 0.7 | - | - | 0.3 | 63 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
 | 26.2 | 13.3 | 428.2 | 13 | 2.6 | 298.3 | 3.2 | 286 | |
| Gustare 1, ora 11:00 | |||||||||
| Tarta (fara zahar) cu mere | 30g | 1.9 | 0.8 | - | 7 | 0.5 | 6.4 | 1.3 | 44 |
| Alune, Soltino | 20g | 5 | 10 | - | 2.7 | - | - | - | 121 |
| Chefir, grasime 3.3%, Covalact de Tara | 200ml | 6.4 | 6.6 | - | 8.8 | 0 | 200 | 8.8 | 120 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Eco Musli din cereale integrale cu seminte, K Classic | 20g | 2.6 | 1.5 | - | 10.8 | 2.4 | 2.2 | 0.2 | 72 |
| Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
| 17.4 | 20.8 | 0 | 38.8 | 4 | 211.5 | 14.2 | 420 | |
| Prânz, ora 14:00 | |||||||||
| Varza, acra | 100g | 0.9 | 0.1 | 0 | 4.3 | 2.5 | 661 | 1.8 | 19 |
| 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 |
| Orez traditional cu legume, Vita Star | 40g | 1.1 | 0.9 | - | 8.7 | - | - | - | 48 |
| File din piept de pui la gratar, 365 | 85g | 26.3 | 3.2 | - | 0 | - | 425 | - | 135 |
| 41.6 | 10.9 | 42.4 | 48.2 | 3.3 | 1300.6 | 2.6 | 457 | |
| Gustare 2, ora 17:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Pro Mass, Pro Nutrition | 31g | 4.3 | 0.6 | - | 23.9 | 0.4 | 40 | 13.9 | 118 |
| WPI Natur, Pro Nutrition | 35g | 31.9 | 0.4 | - | 0 | 0 | 20 | 0 | 128 |
| Mere | 184g | 0 | 0 | 0 | 25.8 | 3.7 | - | 18.4 | 96 |
| 36.2 | 1 | 0 | 49.7 | 4.1 | 60 | 32.3 | 342 | |
| Cina, ora 20:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cartofi cu Rozmarin la cuptor, facuti in casa | 40g | 0.8 | 1.6 | - | 6.8 | - | - | - | 44 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 80g | 19.1 | 14.2 | 60 | 0 | 0 | 66.4 | - | 210 |
| 19.9 | 15.8 | 60 | 6.8 | 0 | 66.4 | 0 | 254 | |
| 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 | 20g | 13 | 1.5 | - | 3.6 | 0 | 19 | 3.6 | 89 |
| WPI Natur, Pro Nutrition | 8g | 7.3 | 0.1 | - | 0 | 0 | 4.6 | 0 | 30 |
| 21 | 1.7 | - | 7.5 | 0.1 | 30.1 | 5.8 | 138 | |
| Total ingerat | 162.3 (mult) |
63.5 (mult) |
530.6 | 164 (mic) |
14.1 | 1966.9 |
58.1 (mult) |
1897 | |
| Norma zilnică | min:87.5 max:131.3 |
min:52.7 max:63.2 |
min:213.4 max:237.1 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Ridicare greutati, intens | 20min | -173 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Metabolism bazal | -1874 | |
| Total consumat | -2061 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-2.1 kg/lună | ||
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