Meniu pentru 15-06-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ou fiert tare | 100g | 12.6 | 10.6 | 424 | 1.1 | 0 | 124 | 1.1 | 155 |
| Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
| Branza de vaci Moldovita, Raraul | 92g | 9.4 | 4.9 | - | 3.3 | 0 | 368 | 3.3 | 95 |
| Sunca fina de curcan, Perutnina | 81g | 12.2 | 2.4 | - | 0.8 | - | - | 0.4 | 74 |
| Castravete, fara coaja, crud | 86g | 0.5 | 0.1 | 0 | 1.9 | 0.6 | 1.7 | 1.2 | 11 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
 | 37.4 | 18.4 | 424 | 16.3 | 2.8 | 617.2 | 6.6 | 391 | |
| Gustare 1, ora 11:00 | |||||||||
| Banane/Banana | 50g | 0.6 | 0.2 | 0 | 11.4 | 1.3 | 0.5 | 6.1 | 45 |
| Kefir cremos 1,5% grasime, Pilos | 265g | 8.7 | 4 | - | 12.5 | 0 | - | 12.5 | 122 |
| Fulgi ecologici din 5 cereale, K Classic | 10g | 1.1 | 0.3 | - | 6 | 1.2 | 0.4 | 0.1 | 34 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Alune, Soltino | 15g | 3.8 | 7.5 | - | 2 | - | - | - | 91 |
| Eco fulgi mari de ovaz integral, K Classic | 10g | 1.3 | 0.7 | - | 5.9 | 1 | 0.8 | 0.1 | 38 |
| Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
| 17 | 14.6 | 0 | 47.3 | 4.6 | 4.6 | 22.7 | 393 | |
| Prânz, ora 14:00 | |||||||||
| 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 |
| Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
| Fasole boabe albe in sos tomat, Green Country, K Classic | 90g | 4.6 | 0.9 | - | 12.2 | 3.2 | 270 | 4.6 | 75 |
| Supa de galuste, alinutza656 | 200g | 2.6 | 1.6 | 33.8 | 10.6 | 0.4 | 7.4 | 0.6 | 67 |
| Varza, acra | 130g | 1.2 | 0.1 | 0 | 5.6 | 3.3 | 859.3 | 2.3 | 25 |
| Iahnie de fasole de post | 90g | 5.8 | 3.3 | - | 13.3 | 3.2 | - | - | 108 |
| 40.1 | 9.2 | 33.8 | 50.9 | 12.3 | 1635.2 | 8.1 | 450 | |
| Gustare 2, ora 17:00 | |||||||||
| Pro Mass, Pro Nutrition | 41g | 5.7 | 0.7 | - | 31.6 | 0.6 | 52.9 | 18.4 | 156 |
| Pro Whey, Pro Nutrition | 6g | 3.9 | 0.5 | - | 1.1 | 0 | 5.7 | 1.1 | 27 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| WPI Natur, Pro Nutrition | 20g | 18.2 | 0.2 | - | 0 | 0 | 11.4 | 0 | 73 |
| Curmale, Nutco | 17g | 0.4 | 0.1 | - | 12.8 | 1.4 | 0 | 10.8 | 54 |
| FitUp Strawberry, Pro Nutrition | 10g | 6.1 | 0.4 | - | 2.3 | 0.1 | 7.6 | 2.3 | 38 |
| 34.3 | 1.9 | 0 | 47.8 | 2.1 | 77.6 | 32.6 | 348 | |
| Cina, ora 20:00 | |||||||||
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 55g | 13.1 | 9.8 | 41.3 | 0 | 0 | 45.7 | - | 145 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 55g | 14.2 | 5.6 | 33 | 0 | 0 | 60.5 | 0 | 111 |
| Cartofi pai, congelati, Buitoni | 50g | 1.3 | 2.4 | - | 11.6 | 0.9 | 0 | 0.2 | 73 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 28.6 | 17.8 | 74.3 | 11.6 | 0.9 | 106.2 | 0.2 | 329 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 35g | 22.8 | 2.6 | - | 6.3 | 0 | 33.3 | 6.3 | 156 |
| 22.8 | 2.6 | - | 6.3 | 0 | 33.3 | 6.3 | 156 | |
| Total ingerat | 180.2 (mult) |
64.5 |
532.1 | 180.2 (mic) |
22.7 | 2474.1 (mult) |
76.5 (mult) |
2067 | |
| Norma zilnică | min:84 max:126 |
min:57.4 max:68.9 |
min:232.5 max:258.4 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 20min | -173 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Metabolism bazal | -1839 | |
| Total consumat | -2026 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-1.3 kg/lună | ||
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