Meniu pentru 13-06-2017, 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 |
| Grau Intreg, VelPitar | 27g | 2.9 | 0.5 | - | 9.9 | 2.3 | 133.4 | 0.6 | 61 |
| Ou fiert tare | 107g | 13.5 | 11.3 | 453.7 | 1.2 | 0 | 132.7 | 1.2 | 166 |
| Branza de vaci Moldovita, Raraul | 110g | 11.2 | 5.8 | - | 4 | 0 | 440 | 4 | 114 |
| Sunca fina de curcan, Perutnina | 82g | 12.3 | 2.5 | - | 0.8 | - | - | 0.4 | 75 |
| Castravete, fara coaja, crud | 94g | 0.6 | 0.2 | 0 | 2 | 0.7 | 1.9 | 1.3 | 12 |
 | 40.5 | 20.3 | 453.7 | 17.9 | 3 | 708 | 7.5 | 428 | |
| Gustare 1, ora 11:00 | |||||||||
| Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
| Kefir cremos 1,5% grasime, Pilos | 250g | 8.3 | 3.8 | - | 11.8 | 0 | - | 11.8 | 115 |
| Alune, Soltino | 20g | 5 | 10 | - | 2.7 | - | - | - | 121 |
| Fulgi ecologici din 5 cereale, K Classic | 10g | 1.1 | 0.3 | - | 6 | 1.2 | 0.4 | 0.1 | 34 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Eco fulgi mari de ovaz integral, K Classic | 10g | 1.3 | 0.7 | - | 5.9 | 1 | 0.8 | 0.1 | 38 |
| 17.2 | 16.7 | 0 | 35.9 | 3.3 | 4.1 | 15.9 | 371 | |
| Prânz, ora 14:00 | |||||||||
| File din piept de pui la gratar, 365 | 70g | 21.6 | 2.7 | - | 0 | - | 350 | - | 111 |
| 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 |
| Fasole boabe albe in sos tomat, Green Country, K Classic | 90g | 4.6 | 0.9 | - | 12.2 | 3.2 | 270 | 4.6 | 75 |
| Supa de galuste, alinutza656 | 200g | 2.6 | 1.6 | 33.8 | 10.6 | 0.4 | 7.4 | 0.6 | 67 |
| Varza, acra | 100g | 0.9 | 0.1 | 0 | 4.3 | 2.5 | 661 | 1.8 | 19 |
| Iahnie de fasole de post | 90g | 5.8 | 3.3 | - | 13.3 | 3.2 | - | - | 108 |
| 38.2 | 9 | 33.8 | 49.6 | 11.5 | 1411.9 | 7.6 | 436 | |
| Gustare 2, ora 17:00 | |||||||||
| Banane/Banana | 115g | 1.3 | 0.3 | 0 | 26.2 | 3 | 1.2 | 14 | 103 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| FitUp Strawberry, Pro Nutrition | 15g | 9.2 | 0.6 | - | 3.5 | 0.2 | 11.4 | 3.5 | 57 |
| Pro Mass, Pro Nutrition | 40g | 5.5 | 0.7 | - | 30.8 | 0.6 | 51.6 | 17.9 | 152 |
| WPI Natur, Pro Nutrition | 21g | 19.1 | 0.2 | - | 0 | 0 | 12 | 0 | 77 |
| Pro Whey, Pro Nutrition | 1g | 0.7 | 0.1 | - | 0.2 | 0 | 1 | 0.2 | 5 |
| 35.8 | 1.9 | 0 | 60.7 | 3.8 | 77.2 | 35.6 | 394 | |
| Cina, ora 20:00 | |||||||||
| Cartof fiert | 50g | 1 | 0.1 | - | 10.1 | 1 | - | - | 44 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 50g | 12.9 | 5.1 | 30 | 0 | 0 | 55 | 0 | 101 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 50g | 11.9 | 8.9 | 37.5 | 0 | 0 | 41.5 | - | 131 |
| 25.8 | 14.1 | 67.5 | 10.1 | 1 | 96.5 | 0 | 276 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 35g | 22.8 | 2.6 | - | 6.3 | 0 | 33.3 | 6.3 | 156 |
| 22.8 | 2.6 | - | 6.3 | 0 | 33.3 | 6.3 | 156 | |
| Total ingerat | 180.3 (mult) |
64.6 |
555 | 180.5 (mic) |
22.6 | 2331 |
72.9 (mult) |
2061 | |
| Norma zilnică | min:84.5 max:126.8 |
min:57.3 max:68.7 |
min:231.9 max:257.6 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 1min | -9 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Metabolism bazal | -1844 | |
| Total consumat | -1867 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-0.7 kg/lună | ||
 |
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