Meniu pentru 15-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Bomboane de pom, Milka | 16g | 1.1 | 5.2 | 0 | 8.7 | 0.4 | 24 | 8.4 | 87 |
| Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Mozzarella Light, Linessa | 69g | 14.1 | 5.9 | - | 1 | 0 | 207 | 1 | 114 |
| Ou fiert tare | 56g | 7.1 | 5.9 | 237.4 | 0.6 | 0 | 69.4 | 0.6 | 87 |
| Grau Intreg, VelPitar | 0.1g | 0 | 0 | - | 0 | 0 | 0.5 | 0 | 1 |
| Mustar dulce, Univer | 10g | 0.4 | 0.5 | - | 0.9 | - | - | - | 11 |
| Zahar brun | 0.1g | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 | 1 |
| Paine cu secara, VELROM | 23g | 3.7 | 0.1 | - | 7.1 | 1.5 | 104.9 | 1 | 48 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 56g | 9.6 | 3 | 28 | 0.7 | 0 | 630.6 | 0.8 | 68 |
 | 36.7 | 20.8 | 265.4 | 22.8 | 3.3 | 1038.8 | 13.8 | 434 | |
| Gustare 1, ora 11:00 | |||||||||
| Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
| Kefir cremos 1,5% grasime, Pilos | 400g | 13.2 | 6 | - | 18.8 | 0 | - | 18.8 | 184 |
| Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 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 | |||||||||
| Mazare, verde, gatita, fiarta, scursa de apa, cu sare | 125g | 6.7 | 0.3 | 0 | 19.5 | 6.9 | 298.8 | 7.4 | 105 |
| Grau Intreg, VelPitar | 0.1g | 0 | 0 | - | 0 | 0 | 0.5 | 0 | 1 |
| Mancare de mazare Chriselle | 125g | 4.1 | 3.1 | - | 9.8 | - | - | - | 90 |
| Paine cu secara, VELROM | 67g | 10.8 | 0.3 | - | 20.8 | 4.5 | 305.5 | 2.8 | 139 |
| 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 |
| Ulei masline extravirgin, Picasol | 2ml | 0 | 2 | 0 | 0 | - | - | - | 18 |
| Ciorba de loboda hipoglucidica | 250g | 4.8 | 1.3 | - | 12.8 | 3.8 | - | - | 80 |
| 43.4 | 9.1 | 0 | 62.9 | 15.2 | 879.8 | 10.2 | 520 | |
| Gustare 2, ora 17:00 | |||||||||
| Roasted unsalted peanuts,Soltino | 20g | 5.4 | 9.8 | - | 2.9 | 1.6 | 1.5 | 0.8 | 123 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Curmale, Nutco | 40g | 1 | 0.2 | - | 30 | 3.2 | 0 | 25.4 | 126 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Banane/Banana | 107g | 1.2 | 0.3 | 0 | 24.4 | 2.8 | 1.1 | 13.1 | 96 |
| 10.1 | 12.2 | 0 | 72.6 | 8.4 | 227.3 | 39.9 | 436 | |
| Cina, ora 20:00 | |||||||||
| 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 | 150g | 2.6 | 0.2 | 0 | 30 | 2.7 | 7.5 | 1.3 | 129 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Lamaie | 30g | 0.3 | 0 | 0 | 2.8 | 0.8 | 0 | 0.8 | 9 |
| 32.6 | 17 | 81 | 32.8 | 3.5 | 123.3 | 2.1 | 417 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 50g | 32.5 | 3.8 | - | 9 | 0 | 47.5 | 9 | 222 |
| 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 |
| 42.1 | 4.1 | - | 17.7 | 0.4 | 185.9 | 13.5 | 299 | |
| Total ingerat | 186.3 (mult) |
71.4 (mic) |
346.4 | 290.3 (mic) |
41.2 | 2461.5 (mult) |
123.5 (mult) |
2618 | |
| Norma zilnică | min:81 max:121.5 |
min:72.7 max:87.3 |
min:294.5 max:327.3 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Aerobica, impact major | 1min | -10 |
| Ridicare greutati, intens | 1min | -9 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Aerobica, impact minim | 1min | -7 |
| Activitati casnice | 40min | -168 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Metabolism bazal | -1804 | |
| Total consumat | -2012 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.9 kg/lună | ||
 |
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