Meniu pentru 18-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Paine cu secara, VELROM | 47g | 7.6 | 0.2 | - | 14.6 | 3.1 | 214.3 | 2 | 97 |
| Grau Intreg, VelPitar | 0.1g | 0 | 0 | - | 0 | 0 | 0.5 | 0 | 1 |
| Ardei gras verde | 100g | 0.9 | 0.2 | 0 | 4.6 | 1.7 | 3 | 2.4 | 21 |
| Ou fiert tare | 114g | 14.4 | 12.1 | 483.4 | 1.3 | 0 | 141.4 | 1.3 | 177 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cascaval Edam, K Classic | 27g | 7 | 6.2 | - | 0.1 | - | 205.2 | 0.1 | 85 |
| Prosciutto Crudo Antipasto, Kaufland | 32g | 8.6 | 4.2 | - | 0 | - | - | - | 72 |
| Mozzarella Light, Linessa | 0.1g | 0 | 0 | - | 0 | 0 | 0.3 | 0 | 1 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 0.1g | 0 | 0 | 0.1 | 0 | 0 | 1.1 | 0 | 1 |
 | 38.5 | 22.9 | 483.5 | 20.6 | 4.8 | 565.8 | 5.8 | 455 | |
| Gustare 1, ora 11:00 | |||||||||
| Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
| Lapte condensat 10% grasime, Milblu, K Classic | 15g | 0.5 | 1.5 | - | 0.6 | - | - | - | 18 |
| Zahar brun | 12g | 0 | 0 | 0 | 11.8 | 0 | 0 | 11.6 | 46 |
| Biscuiti, VIVA | 12g | 0.7 | 2.2 | - | 8.6 | 0 | 34.6 | 3.9 | 58 |
| Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
| Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
| Kefir cremos 1,5% grasime, Pilos | 365g | 12 | 5.5 | - | 17.2 | 0 | - | 17.2 | 168 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 21.4 | 11.4 | 0 | 100.9 | 10.4 | 41 | 57.9 | 618 | |
| Prânz, ora 14:00 | |||||||||
| Muraturi asortate | 70g | 0.4 | 0.1 | 0 | 2.9 | 0.8 | 2.1 | 0 | 13 |
| Paine cu secara, VELROM | 12g | 1.9 | 0 | - | 3.7 | 0.8 | 54.7 | 0.5 | 25 |
| Iahnie de post (mancare cu fasole boabe), Scandia | 125g | 8.3 | 3.8 | - | 18.1 | - | - | - | 139 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fasole fiarta in sos de rosii, Freshona | 125g | 5.3 | 0.8 | - | 12.8 | - | 388.8 | 6.1 | 100 |
| Ciorba dietetica de pui a la Slabuta | 125ml | 5.9 | 0.9 | 17.8 | 1.9 | 0.6 | 245.3 | 0.4 | 40 |
| Ciorba de pui a la Mika South Beach | 125g | 3.6 | 3 | - | 2.3 | - | - | - | 49 |
| Ulei masline extravirgin, Picasol | 1ml | 0 | 1 | 0 | 0 | - | - | - | 9 |
| Grau Intreg, VelPitar | 57g | 6.2 | 1 | - | 21 | 5 | 281.6 | 1.3 | 128 |
| File din piept de pui la gratar, 365 | 50g | 15.5 | 1.9 | - | 0 | - | 250 | - | 79 |
| 47.1 | 12.5 | 17.8 | 62.7 | 7.2 | 1222.5 | 8.3 | 582 | |
| Gustare 2, ora 17:00 | |||||||||
| Roasted unsalted peanuts,Soltino | 2g | 0.5 | 1 | - | 0.3 | 0.2 | 0.2 | 0.1 | 13 |
| Curmale, Nutco | 75g | 1.9 | 0.3 | - | 56.3 | 6 | 0 | 47.6 | 236 |
| Banane/Banana | 106g | 1.2 | 0.3 | 0 | 24.2 | 2.8 | 1.1 | 12.9 | 95 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 6.1 | 3.5 | 0 | 96.1 | 9.8 | 226 | 61.2 | 435 | |
| 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 | 200g | 3.4 | 0.2 | 0 | 40 | 3.6 | 10 | 1.7 | 172 |
| 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 |
| 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 |
| Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| 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 | 188.6 (mult) |
71.4 (mic) |
582.3 | 340.8 |
37 | 2367 |
149.2 (mult) |
2849 | |
| Norma zilnică | min:81 max:121.5 |
min:79.1 max:95 |
min:320.5 max:356.1 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Activitati casnice | 40min | -168 |
| 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 |
| Ridicare greutati, usor | 15min | -66 |
| Aerobica, impact minim | 1min | -7 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 20min | -190 |
| Metabolism bazal | -1804 | |
| Total consumat | -2254 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.9 kg/lună | ||
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