Meniu pentru 14-10-2017, 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 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Ardei gras verde | 50g | 0.5 | 0.1 | 0 | 2.3 | 0.9 | 1.5 | 1.2 | 11 |
Rosie | 150g | 1.7 | 0.5 | - | 6.5 | - | - | - | 38 |
Branza de vaci Moldovita, Raraul | 200g | 20.4 | 10.6 | - | 7.2 | 0 | 800 | 7.2 | 206 |
Sunca fina de curcan, Perutnina | 90g | 13.5 | 2.7 | - | 0.9 | - | - | 0.5 | 82 |
38.8 | 14.3 | 0 | 26.1 | 3.1 | 925 | 9.5 | 393 | ||
Gustare 1, ora 11:00 | |||||||||
Banane/Banana | 98g | 1.1 | 0.3 | 0 | 22.3 | 2.5 | 1 | 12 | 88 |
Fulgi ecologici din 5 cereale, K Classic | 50g | 5.5 | 1.3 | - | 30 | 6 | 1.9 | 0.5 | 166 |
Stafide, fara seminte | 20g | 0.6 | 0.1 | 0 | 15.8 | 0.7 | 2.2 | 11.8 | 60 |
Eco musli din cereale integrale cu 23% ciocolata, K Classic | 1g | 0.1 | 0.1 | - | 0.6 | 0.1 | 0.2 | 0.1 | 5 |
Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 330g | 12.9 | 7.6 | - | 3 | 2 | 36.3 | 2.6 | 136 |
Prune uscate fara samburi, Serena LTD | 10g | 0.2 | 0.1 | - | 5 | 0.9 | 1 | 2.9 | 23 |
Fulgi de porumb, Kellogg's | 10g | 0.7 | 0.1 | - | 8.4 | 0.3 | 50 | 0.8 | 38 |
Kefir cremos 1,5% grasime, Pilos | 1g | 0 | 0 | - | 0 | 0 | - | 0 | 1 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
21.1 | 9.6 | 0 | 85.1 | 12.5 | 92.6 | 30.7 | 517 | ||
Prânz, ora 14:00 | |||||||||
Orez traditional cu legume, Vita Star | 100g | 2.7 | 2.2 | - | 21.7 | - | - | - | 118 |
Muraturi asortate | 50g | 0.3 | 0.1 | 0 | 2.1 | 0.6 | 1.5 | 0 | 9 |
Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 75g | 1.3 | 0.1 | 0 | 15 | 1.4 | 3.8 | 0.6 | 65 |
Supa cu galuste | 125g | 2.8 | 1 | - | 12.9 | - | 10.9 | - | 73 |
Grau Intreg, VelPitar | 1g | 0.1 | 0 | - | 0.4 | 0.1 | 4.9 | 0 | 3 |
File din piept de pui la gratar, 365 | 75g | 23.2 | 2.9 | - | 0 | - | 375 | - | 119 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Supa de galuste, alinutza656 | 125g | 1.6 | 1 | 21.1 | 6.6 | 0.3 | 4.6 | 0.4 | 42 |
32 | 7.3 | 21.1 | 58.7 | 2.4 | 400.7 | 1 | 429 | ||
Gustare 2, ora 17:00 | |||||||||
Alune, Soltino | 41g | 10.3 | 20.5 | - | 5.5 | - | - | - | 249 |
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 |
10.8 | 20.6 | 0 | 20.7 | 1.6 | 0 | 12.8 | 313 | ||
Cina, ora 20:00 | |||||||||
Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 30g | 7.7 | 3 | 18 | 0 | 0 | 33 | 0 | 61 |
Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Sardine in ulei vegetal, Aro | 90g | 21.2 | 6 | - | 0 | 0 | 540 | 0 | 139 |
Felii crocante integrale, Burger | 20g | 2.1 | 0.9 | - | 10.8 | 4.2 | 100 | - | 69 |
Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 70g | 1.2 | 0.1 | 0 | 14 | 1.3 | 3.5 | 0.6 | 61 |
Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 30g | 7.2 | 5.3 | 22.5 | 0 | 0 | 24.9 | - | 79 |
39.4 | 15.3 | 40.5 | 24.8 | 5.5 | 701.4 | 0.6 | 409 | ||
Gustare 3, ora 18:00 | |||||||||
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 |
WPI Natur, Pro Nutrition | 15g | 13.7 | 0.2 | - | 0 | 0 | 8.6 | 0 | 55 |
Pro Whey, Pro Nutrition | 25g | 16.3 | 1.9 | - | 4.5 | 0 | 23.8 | 4.5 | 111 |
34.8 | 2.4 | - | 8.6 | 0.2 | 42.3 | 6.9 | 206 | ||
Total ingerat | 176.9 (mult) |
69.5 |
61.6 | 224 (mic) |
25.3 | 2162 |
61.5 (mult) |
2267 | |
Norma zilnică | min:81.5 max:122.3 |
min:63 max:75.6 |
min:255 max:283.4 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Aerobica, impact minim | 1min | -7 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Ridicare greutati, intens | 1min | -9 |
Aerobica, impact major | 40min | -380 |
Mers 2.5 mile/ora (4 km/h) | 40min | -111 |
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Vaslit stationar, moderat | 1min | -11 |
Ridicare greutati, usor | 1min | -4 |
Metabolism bazal | -1809 | |
Total consumat | -2338 |
greutate - kg |
target 0 kg/lună |
estimare-1.7 kg/lună |