Meniu pentru 13-10-2017, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
Ardei gras verde | 50g | 0.5 | 0.1 | 0 | 2.3 | 0.9 | 1.5 | 1.2 | 11 |
Sunca fina de curcan, Perutnina | 79g | 11.9 | 2.4 | - | 0.8 | - | - | 0.4 | 72 |
Rosie | 220g | 2.4 | 0.7 | - | 9.5 | - | - | - | 55 |
Branza de vaci Moldovita, Raraul | 200g | 20.4 | 10.6 | - | 7.2 | 0 | 800 | 7.2 | 206 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
37.9 | 14.2 | 0 | 29 | 3.1 | 925 | 9.4 | 400 | ||
Gustare 1, ora 11:00 | |||||||||
Kefir cremos 1,5% grasime, Pilos | 1g | 0 | 0 | - | 0 | 0 | - | 0 | 1 |
Fulgi de porumb, Kellogg's | 10g | 0.7 | 0.1 | - | 8.4 | 0.3 | 50 | 0.8 | 38 |
Stafide, fara seminte | 20g | 0.6 | 0.1 | 0 | 15.8 | 0.7 | 2.2 | 11.8 | 60 |
Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 365g | 14.2 | 8.4 | - | 3.3 | 2.2 | 40.2 | 2.9 | 150 |
Prune uscate fara samburi, Serena LTD | 10g | 0.2 | 0.1 | - | 5 | 0.9 | 1 | 2.9 | 23 |
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 |
Fulgi ecologici din 5 cereale, K Classic | 50g | 5.5 | 1.3 | - | 30 | 6 | 1.9 | 0.5 | 166 |
Banane/Banana | 96g | 1.1 | 0.3 | 0 | 21.9 | 2.5 | 1 | 11.7 | 86 |
22.4 | 10.4 | 0 | 85 | 12.7 | 96.5 | 30.7 | 529 | ||
Prânz, ora 14:00 | |||||||||
Iahnie de post (mancare cu fasole boabe), Scandia | 80g | 5.3 | 2.4 | - | 11.6 | - | - | - | 89 |
Supa de galuste, alinutza656 | 250g | 3.3 | 2 | 42.3 | 13.3 | 0.5 | 9.3 | 0.8 | 84 |
Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 40g | 0.7 | 0 | 0 | 8 | 0.7 | 2 | 0.3 | 35 |
Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
Iahnie de fasole de post | 80g | 5.1 | 3 | - | 11.8 | 2.9 | - | - | 96 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
File din piept de pui la gratar, 365 | 70g | 21.6 | 2.7 | - | 0 | - | 350 | - | 111 |
38.7 | 10.5 | 42.3 | 53.9 | 6.3 | 484.8 | 1.7 | 471 | ||
Gustare 2, ora 17:00 | |||||||||
Alune, Soltino | 33g | 8.3 | 16.5 | - | 4.5 | - | - | - | 200 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Banane/Banana | 1g | 0 | 0 | 0 | 0.2 | 0 | 0 | 0.1 | 1 |
Curmale, Nutco | 20g | 0.5 | 0.1 | - | 15 | 1.6 | 0 | 12.7 | 63 |
8.8 | 16.6 | 0 | 19.7 | 1.6 | 0 | 12.8 | 264 | ||
Cina, ora 20:00 | |||||||||
Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 100g | 1.7 | 0.1 | 0 | 20 | 1.8 | 5 | 0.9 | 86 |
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 |
Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 60g | 14.3 | 10.7 | 45 | 0 | 0 | 49.8 | - | 158 |
Pricomigdale | 19g | 0.7 | 2.4 | 0 | 13.7 | 0.3 | 46.9 | 13.4 | 77 |
32.1 | 19.3 | 81 | 33.7 | 2.1 | 167.7 | 14.3 | 442 | ||
Gustare 3, ora 18:00 | |||||||||
Pro Whey, Pro Nutrition | 25g | 16.3 | 1.9 | - | 4.5 | 0 | 23.8 | 4.5 | 111 |
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 |
39.3 | 2.4 | - | 8.6 | 0.2 | 45.1 | 6.9 | 224 | ||
Total ingerat | 179.2 (mult) |
73.4 |
123.3 | 229.9 (mic) |
26 | 1719.1 |
75.8 (mult) |
2330 | |
Norma zilnică | min:81.5 max:122.3 |
min:64.7 max:77.7 |
min:262.1 max:291.3 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Ridicare greutati, usor | 1min | -4 |
Vaslit stationar, moderat | 1min | -11 |
Ridicare greutati, intens | 1min | -9 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Aerobica, impact minim | 1min | -7 |
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
Aerobica, impact major | 40min | -380 |
Metabolism bazal | -1809 | |
Total consumat | -2230 |
greutate - kg |
target 0 kg/lună |
estimare-1 kg/lună |