Meniu pentru 21-03-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| 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 |
| 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 |
| Mozzarella Light, Linessa | 65g | 13.3 | 5.5 | - | 1 | 0 | 195 | 1 | 108 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ou fiert tare | 54g | 6.8 | 5.7 | 229 | 0.6 | 0 | 67 | 0.6 | 84 |
| Mustar dulce, Univer | 8g | 0.4 | 0.4 | - | 0.7 | - | - | - | 9 |
| Jeleu de visine in ciocolata Mella, Jutrzenka | 14g | 0.1 | 0.9 | - | 10.7 | - | - | - | 52 |
 | 32.8 | 15.8 | 254 | 27.5 | 3.7 | 970.4 | 4.6 | 394 | |
| 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 |
| Dried Mixed Fruit, Alesto | 40g | 1.3 | 0.6 | - | 18.8 | 2.8 | 3 | 18.8 | 99 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Kefir cremos 1,5% grasime, Pilos | 385g | 12.7 | 5.8 | - | 18.1 | 0 | - | 18.1 | 178 |
| Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
| 20.9 | 8 | 0 | 80.8 | 10.4 | 6.4 | 43.3 | 506 | |
| Prânz, ora 14:00 | |||||||||
| Mancare de fasole verde | 125g | 2.3 | 3.8 | - | 8.8 | - | - | - | 73 |
| Mancare de fasole verde - Incognito | 125g | 3.6 | 1 | 0 | 7.5 | 0.1 | 125 | 0 | 53 |
| Sarmale de Post, 365 | 100g | 1.7 | 1.6 | - | 7.8 | - | - | - | 54 |
| Grau Intreg, VelPitar | 70g | 7.6 | 1.2 | - | 25.8 | 6.1 | 345.8 | 1.5 | 157 |
| Ciorba de pui a la Mika South Beach | 125g | 3.6 | 3 | - | 2.3 | - | - | - | 49 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ciorba dietetica de pui a la Slabuta | 125ml | 5.9 | 0.9 | 17.8 | 1.9 | 0.6 | 245.3 | 0.4 | 40 |
| File din piept de pui la gratar, 365 | 50g | 15.5 | 1.9 | - | 0 | - | 250 | - | 79 |
| Ulei masline extravirgin, Picasol | 1ml | 0 | 1 | 0 | 0 | - | - | - | 9 |
| 40.2 | 14.4 | 17.8 | 54.1 | 6.8 | 966.1 | 1.9 | 514 | |
| Gustare 2, ora 17:00 | |||||||||
| Roasted unsalted peanuts,Soltino | 20g | 5.4 | 9.8 | - | 2.9 | 1.6 | 1.5 | 0.8 | 123 |
| Curmale, Nutco | 45g | 1.1 | 0.2 | - | 33.8 | 3.6 | 0 | 28.5 | 142 |
| Banane/Banana | 89g | 1 | 0.3 | 0 | 20.3 | 2.3 | 0.9 | 10.9 | 80 |
| 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 |
| Zahar brun | 4g | 0 | 0 | 0 | 3.9 | 0 | 0 | 3.9 | 16 |
| 10 | 12.2 | 0 | 76.2 | 8.3 | 227.1 | 44.7 | 452 | |
| Cina, ora 20:00 | |||||||||
| 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 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 60g | 15.4 | 6.1 | 36 | 0 | 0 | 66 | 0 | 121 |
| 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 |
| 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 |
| Pro Mass, Pro Nutrition | 10g | 1.4 | 0.2 | - | 7.7 | 0.1 | 12.9 | 4.5 | 38 |
| 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 |
| 42.1 | 4.1 | - | 17.7 | 0.4 | 185.9 | 13.5 | 299 | |
| Total ingerat | 179.4 (mult) |
71.5 (mic) |
352.8 | 299.1 |
34 | 2481.7 (mult) |
110.5 (mult) |
2625 | |
| Norma zilnică | min:81 max:121.5 |
min:72.9 max:87.5 |
min:295.3 max:328.1 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Aerobica, impact major | 1min | -10 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact minim | 1min | -7 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Activitati casnice | 40min | -168 |
| 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 |
| Ridicare greutati, usor | 1min | -4 |
| Metabolism bazal | -1804 | |
| Total consumat | -2012 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+1 kg/lună | ||
 |
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