Meniu pentru 14-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Mozzarella Light, Linessa | 69g | 14.1 | 5.9 | - | 1 | 0 | 207 | 1 | 114 |
| Baton ciocolata, Mars Delight | 21g | 1.1 | 6.9 | - | 12.2 | 0.3 | 21 | 10 | 116 |
| Zahar brun | 4g | 0 | 0 | 0 | 3.9 | 0 | 0 | 3.9 | 16 |
| Grau Intreg, VelPitar | 27g | 2.9 | 0.5 | - | 9.9 | 2.3 | 133.4 | 0.6 | 61 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 58g | 9.9 | 3.1 | 29 | 0.7 | 0 | 653.1 | 0.8 | 71 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ou fiert tare | 53g | 6.7 | 5.6 | 224.7 | 0.6 | 0 | 65.7 | 0.6 | 83 |
| Mustar dulce, Univer | 5g | 0.2 | 0.3 | - | 0.4 | - | - | - | 6 |
| Jeleu de visine in ciocolata Mella, Jutrzenka | 14g | 0.1 | 0.9 | - | 10.7 | - | - | - | 52 |
| Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
 | 35.7 | 23.4 | 253.7 | 43.1 | 4 | 1082.6 | 18.8 | 536 | |
| Gustare 1, ora 11:00 | |||||||||
| Kefir cremos 1,5% grasime, Pilos | 400g | 13.2 | 6 | - | 18.8 | 0 | - | 18.8 | 184 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
| Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
| Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
| 21.4 | 8.2 | 0 | 81.5 | 10.4 | 6.4 | 44 | 512 | |
| Prânz, ora 14:00 | |||||||||
| Varza calita, by Sunshine | 100g | 0.9 | 0.9 | - | 4.5 | - | - | - | 28 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| File din piept de pui la gratar, 365 | 55g | 17 | 2.1 | - | 0 | - | 275 | - | 87 |
| Mancare de mazare Chriselle | 100g | 3.3 | 2.5 | - | 7.8 | - | - | - | 72 |
| Mazare, verde, gatita, fiarta, scursa de apa, cu sare | 100g | 5.4 | 0.2 | 0 | 15.6 | 5.5 | 239 | 5.9 | 84 |
| Ciorba de loboda hipoglucidica | 250g | 4.8 | 1.3 | - | 12.8 | 3.8 | - | - | 80 |
| Grau Intreg, VelPitar | 69g | 7.5 | 1.2 | - | 25.4 | 6 | 340.9 | 1.5 | 154 |
| Ulei masline extravirgin, Picasol | 2ml | 0 | 2 | 0 | 0 | - | - | - | 18 |
| 38.9 | 10.2 | 0 | 66.1 | 15.3 | 854.9 | 7.4 | 523 | |
| Gustare 2, ora 17:00 | |||||||||
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Banane/Banana | 105g | 1.2 | 0.3 | 0 | 23.9 | 2.7 | 1.1 | 12.8 | 94 |
| Ciocolata neagra cu bucati de cacao caramelizate 10%, Katy | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Roasted unsalted peanuts,Soltino | 12g | 3.2 | 5.9 | - | 1.8 | 0.9 | 0.9 | 0.5 | 74 |
| Curmale, Nutco | 30g | 0.8 | 0.1 | - | 22.5 | 2.4 | 0 | 19 | 95 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7.7 | 8.2 | 0 | 63.5 | 6.8 | 226.7 | 32.9 | 355 | |
| Cina, ora 20:00 | |||||||||
| Lamaie | 30g | 0.3 | 0 | 0 | 2.8 | 0.8 | 0 | 0.8 | 9 |
| 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 |
| Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 200g | 3.4 | 0.2 | 0 | 40 | 3.6 | 10 | 1.7 | 172 |
| 33.4 | 17 | 81 | 42.8 | 4.4 | 125.8 | 2.5 | 460 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 50g | 32.5 | 3.8 | - | 9 | 0 | 47.5 | 9 | 222 |
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
| Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| 42.1 | 4.1 | - | 17.7 | 0.4 | 185.9 | 13.5 | 299 | |
| Total ingerat | 179.2 (mult) |
71.1 (mic) |
334.7 | 314.7 |
41.3 | 2482.3 (mult) |
119.1 (mult) |
2685 | |
| Norma zilnică | min:81 max:121.5 |
min:74.6 max:89.5 |
min:302.1 max:335.6 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Activitati casnice | 40min | -168 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 1min | -10 |
| Aerobica, impact minim | 1min | -7 |
| Metabolism bazal | -1804 | |
| Total consumat | -2012 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+1.2 kg/lună | ||
 |
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