Meniu pentru 19-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Mustar dulce, Univer | 5g | 0.2 | 0.3 | - | 0.4 | - | - | - | 6 |
| Ardei gras verde | 70g | 0.6 | 0.1 | 0 | 3.2 | 1.2 | 2.1 | 1.7 | 15 |
| Grau Intreg, VelPitar | 29g | 3.1 | 0.5 | - | 10.7 | 2.5 | 143.3 | 0.6 | 65 |
| Ou fiert tare | 48g | 6 | 5.1 | 203.5 | 0.5 | 0 | 59.5 | 0.5 | 75 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Jeleu de visine in ciocolata Mella, Jutrzenka | 14g | 0.1 | 0.9 | - | 10.7 | - | - | - | 52 |
| Mozzarella Light, Linessa | 64g | 13.1 | 5.4 | - | 1 | 0 | 192 | 1 | 106 |
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 50g | 8.5 | 2.7 | 25 | 0.6 | 0 | 563 | 0.7 | 61 |
 | 31.6 | 15 | 228.5 | 27.1 | 3.7 | 959.9 | 4.5 | 380 | |
| Gustare 1, ora 11:00 | |||||||||
| Stafide, fara seminte | 0.1g | 0 | 0 | 0 | 0.1 | 0 | 0 | 0.1 | 1 |
| Chocolate Muesli, Master Crumble | 110g | 10.9 | 13.8 | - | 69.7 | 8 | 20.9 | 28.7 | 462 |
| Kefir cremos 1,5% grasime, Pilos | 365g | 12 | 5.5 | - | 17.2 | 0 | - | 17.2 | 168 |
| Dried Mixed Fruit, Alesto | 0.4g | 0 | 0 | - | 0.2 | 0 | 0 | 0.2 | 1 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 0.6g | 0.1 | 0 | - | 0.4 | 0.1 | 0 | 0 | 2 |
| 23 | 19.3 | 0 | 87.6 | 8.1 | 20.9 | 46.2 | 634 | |
| Prânz, ora 14:00 | |||||||||
| Mancare de fasole verde - Incognito | 125g | 3.6 | 1 | 0 | 7.5 | 0.1 | 125 | 0 | 53 |
| Mancare de fasole verde | 125g | 2.3 | 3.8 | - | 8.8 | - | - | - | 73 |
| Ulei masline extravirgin, Picasol | 1ml | 0 | 1 | 0 | 0 | - | - | - | 9 |
| 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 |
| Sarmale de Post, 365 | 100g | 1.7 | 1.6 | - | 7.8 | - | - | - | 54 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| File din piept de pui la gratar, 365 | 50g | 15.5 | 1.9 | - | 0 | - | 250 | - | 79 |
| Grau Intreg, VelPitar | 58g | 6.3 | 1 | - | 21.3 | 5 | 286.5 | 1.3 | 130 |
| 38.9 | 14.2 | 17.8 | 49.6 | 5.7 | 906.8 | 1.7 | 487 | |
| Gustare 2, ora 17:00 | |||||||||
| Zahar brun | 4g | 0 | 0 | 0 | 3.9 | 0 | 0 | 3.9 | 16 |
| Banane/Banana | 106g | 1.2 | 0.3 | 0 | 24.2 | 2.8 | 1.1 | 12.9 | 95 |
| Curmale, Nutco | 28g | 0.7 | 0.1 | - | 21 | 2.2 | 0 | 17.8 | 88 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
| Roasted unsalted peanuts,Soltino | 23g | 6.2 | 11.3 | - | 3.4 | 1.8 | 1.7 | 0.9 | 141 |
| 10.6 | 13.6 | 0 | 67.8 | 7.6 | 227.5 | 36.1 | 431 | |
| Cina, ora 20:00 | |||||||||
| Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 180g | 3.1 | 0.2 | 0 | 36 | 3.2 | 9 | 1.5 | 155 |
| 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 |
| Ton bucati in dressing picant cu garnitura de legume, Blue bay | 100g | 10 | 4 | - | 7 | 1 | 456 | 6 | 108 |
| Bucati de ton in saramura, Tesco | 80g | 18.8 | 0.5 | - | 0 | 0 | 240 | - | 80 |
| 32.2 | 4.7 | 0 | 45.8 | 5 | 705 | 8.3 | 352 | |
| Gustare 3, ora 18:00 | |||||||||
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| Pro Whey, Pro Nutrition | 45g | 29.3 | 3.4 | - | 8.1 | 0 | 42.8 | 8.1 | 200 |
| 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 |
| 38.9 | 3.7 | - | 16.8 | 0.4 | 181.2 | 12.6 | 277 | |
| Total ingerat | 175.2 (mult) |
70.5 (mic) |
246.3 | 294.7 |
30.5 | 3001.3 (mult) |
109.4 (mult) |
2561 | |
| Norma zilnică | min:81 max:121.5 |
min:71.1 max:85.4 |
min:288.1 max:320.1 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Aerobica, impact minim | 1min | -7 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact major | 1min | -10 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Activitati casnice | 40min | -168 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, usor | 1min | -4 |
| Metabolism bazal | -1804 | |
| Total consumat | -2012 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.7 kg/lună | ||
 |
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