Meniu pentru 14-05-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 0.055g | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 1 |
| Grau Intreg, VelPitar | 23g | 2.5 | 0.4 | - | 8.5 | 2 | 113.6 | 0.5 | 52 |
| Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
| Rulada de Ceptura din carne de pui, Lidl | 57g | 10.8 | 3.1 | - | 0.6 | 0 | 476.5 | 0.1 | 75 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Mozzarella Light, Linessa | 67g | 13.7 | 5.7 | - | 1 | 0 | 201 | 1 | 111 |
| Ou fiert tare | 54g | 6.8 | 5.7 | 229 | 0.6 | 0 | 67 | 0.6 | 84 |
 | 34.9 | 15.6 | 229 | 15.2 | 3.4 | 861.1 | 4.1 | 350 | |
| Gustare 1, ora 11:00 | |||||||||
| Fulgi ecologici din 5 cereale, K Classic | 35g | 3.9 | 0.9 | - | 21 | 4.2 | 1.3 | 0.3 | 116 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Dried Mixed Fruit, Alesto | 20g | 0.6 | 0.3 | - | 9.4 | 1.4 | 1.5 | 9.4 | 50 |
| Stafide, Sultanas | 5g | 0.1 | 0 | - | 3.4 | 0.2 | 1 | 3.4 | 16 |
| Kefir cremos 1,5% grasime, Pilos | 175g | 5.8 | 2.6 | - | 8.2 | 0 | - | 8.2 | 81 |
| Banane/Banana | 105g | 1.2 | 0.3 | 0 | 23.9 | 2.7 | 1.1 | 12.8 | 94 |
| Zahar brun | 10g | 0 | 0 | 0 | 9.8 | 0 | 0 | 9.7 | 38 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 12.5g | 1.1 | 1.9 | - | 8.6 | 0.5 | 53.4 | 2.4 | 56 |
| 12.7 | 6 | 0 | 84.3 | 9 | 58.3 | 46.2 | 451 | |
| Prânz, ora 14:00 | |||||||||
| Iahnie de post (mancare cu fasole boabe), Scandia | 100g | 6.6 | 3 | - | 14.5 | - | - | - | 111 |
| Fasole boabe albe in sos tomat, Green Country, K Classic | 100g | 5.1 | 1 | - | 13.5 | 3.5 | 300 | 5.1 | 83 |
| Carne de porc, proaspata, spata, intreaga, carne slaba (degresata), gatita, la cuptor | 60g | 17.1 | 5.9 | 47.4 | 0 | 0 | 38.4 | 0 | 126 |
| Ciorba de loboda hipoglucidica | 200g | 3.8 | 1 | - | 10.2 | 3 | - | - | 64 |
| Carne de pui, broiler sau fryer (pui intre 7 - 13 saptamani), piept, carne macra, gatit, innabusit | 0.01g | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
| Varza murata, conservata, solid si lichid | 110g | 1 | 0.2 | 0 | 4.7 | 3.2 | 727.1 | 2 | 21 |
| Grau Intreg, VelPitar | 55g | 5.9 | 0.9 | - | 20.2 | 4.8 | 271.7 | 1.2 | 123 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 39.5 | 12 | 47.4 | 63.1 | 14.5 | 1337.2 | 8.3 | 529 | |
| Gustare 2, ora 17:00 | |||||||||
| Iso Whey, Pro Nutrition | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 12.5g | 1.1 | 1.9 | - | 8.6 | 0.5 | 53.4 | 2.4 | 56 |
| Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Grau Intreg, VelPitar | 50g | 5.4 | 0.9 | - | 18.4 | 4.4 | 247 | 1.1 | 112 |
| Instant Oats, MyProtein | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Dulceata de afine, Raureni | 40g | 0.1 | 0.1 | - | 29.4 | - | 0 | 28.8 | 118 |
| Curmale, Nutco | 0.1g | 0 | 0 | - | 0.1 | 0 | 0 | 0.1 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Banane/Banana | 0.01g | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
| Placinta dietetica cu mere | 0.046g | 0 | 0 | - | 0 | - | - | - | 1 |
| Peanut Butter Crunchy, My Protein | 30g | 9 | 13.8 | - | 3.6 | 2.6 | 0 | 1.8 | 174 |
| 15.6 | 16.7 | 0 | 60.1 | 7.5 | 300.4 | 34.2 | 467 | |
| Cina, ora 20:00 | |||||||||
| Lamaie | 15g | 0.2 | 0 | 0 | 1.4 | 0.4 | 0 | 0.4 | 5 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 15g | 3.9 | 1.5 | 9 | 0 | 0 | 16.5 | 0 | 31 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 15g | 3.6 | 2.7 | 11.3 | 0 | 0 | 12.5 | - | 40 |
| Bucati de ton in saramura, Tesco | 50g | 11.8 | 0.3 | - | 0 | 0 | 150 | - | 50 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cartofi, copti, miez, fara sare | 150g | 2.9 | 0.2 | 0 | 32.3 | 2.3 | 7.5 | 2.6 | 140 |
| 22.4 | 4.7 | 20.3 | 33.7 | 2.7 | 186.5 | 3 | 266 | |
| Gustare 3, ora 18:00 | |||||||||
| Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| 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 |
| Concentrat de proteină din zer, MyProtein | 60g | 49.2 | 4.5 | - | 2.4 | 0 | 114 | 2.4 | 248 |
| 58.8 | 4.8 | - | 11.1 | 0.4 | 252.4 | 6.9 | 325 | |
| Total ingerat | 183.9 (mult) |
59.8 (mic) |
296.7 | 267.5 (mic) |
37.5 | 2995.9 (mult) |
102.7 (mult) |
2388 | |
| Norma zilnică | min:82 max:123 |
min:66.3 max:79.6 |
min:268.7 max:298.5 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Activitati casnice | 1min | -4 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Aerobica, impact minim | 55min | -374 |
| Ridicare greutati, usor | 1min | -4 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 1min | -10 |
| Metabolism bazal | -1814 | |
| Total consumat | -2225 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-0.8 kg/lună | ||
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