Meniu pentru 21-04-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Ou fiert tare | 106g | 13.4 | 11.2 | 449.4 | 1.2 | 0 | 131.4 | 1.2 | 165 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Ridiche | 50g | 0.4 | 0.1 | 0 | 1.7 | 0.8 | 19.5 | 1 | 8 |
| Tofu bio afumat, K take it veggie | 90g | 16.2 | 8.6 | - | 0.6 | 1.4 | 684 | 0.6 | 148 |
| Paine Graham Sylvester , Vel Pitar | 29g | 3.3 | 0.5 | - | 11.7 | 2.3 | 226.2 | 0.8 | 70 |
 | 33.3 | 20.4 | 449.4 | 15.2 | 4.5 | 1061.1 | 3.6 | 391 | |
| Gustare 1, ora 11:00 | |||||||||
| Branza de vaci Moldovita, Raraul | 90g | 9.2 | 4.8 | - | 3.2 | 0 | 360 | 3.2 | 93 |
| Cozonac Prestige cu Crema de Cacao si Cipsuri de Ciocolata, Boromir | 44g | 5.1 | 10.3 | - | 18.3 | - | - | - | 187 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Chefir, grasime 3.3%, Covalact de Tara | 1ml | 0 | 0 | - | 0 | 0 | 1 | 0 | 1 |
| 14.3 | 15.1 | 0 | 21.5 | 0 | 361 | 3.2 | 281 | |
| Prânz, ora 14:00 | |||||||||
| Sarmale, 365 | 70g | 6.2 | 6 | - | 2.5 | 0 | 350 | - | 90 |
| Grau Intreg, VelPitar | 34g | 3.7 | 0.6 | - | 12.5 | 3 | 168 | 0.7 | 66 |
| Cartofi cu Rozmarin la cuptor, facuti in casa | 60g | 1.1 | 2.3 | - | 10.1 | - | - | - | 66 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| File din piept de pui la gratar, 365 | 90g | 27.8 | 3.4 | - | 0 | - | 450 | - | 143 |
| Ciorba miel | 250g | 8.3 | 4.8 | - | 7.3 | - | - | - | 107 |
| 47.1 | 17.1 | 0 | 32.4 | 3 | 968 | 0.7 | 472 | |
| Gustare 2, ora 17:00 | |||||||||
| WPI Natur, Pro Nutrition | 40g | 36.4 | 0.4 | - | 0 | 0 | 22.8 | 0 | 146 |
| Pro Mass, Pro Nutrition | 20g | 2.8 | 0.4 | - | 15.4 | 0.3 | 25.8 | 9 | 76 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Mere | 188g | 0 | 0 | 0 | 26.3 | 3.8 | - | 18.8 | 98 |
| Curmale, Nutco | 25g | 0.6 | 0.1 | - | 18.8 | 2 | 0 | 15.9 | 79 |
| 39.8 | 0.9 | 0 | 60.5 | 6.1 | 48.6 | 43.7 | 399 | |
| Cina, ora 20:00 | |||||||||
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 80g | 19.1 | 14.2 | 60 | 0 | 0 | 66.4 | - | 210 |
| Fructe de mare congelate, Deluxe Lidl | 30g | 3.5 | 1.2 | - | 1.1 | - | 100.2 | 0.2 | 30 |
| Vin alb sec | 250ml | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 183 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Spaghete din gris de grau dur fierte, Majora | 120g | 4.9 | 0.4 | - | 29.5 | 1.2 | 9.1 | 1.7 | 145 |
| Ulei masline extravirgin, Picasol | 2ml | 0 | 2 | 0 | 0 | - | - | - | 18 |
| Tort, Opera | 45g | 3.3 | 10.9 | - | 22.8 | - | - | - | 220 |
| Coniac 40% alcool | 50ml | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 120 |
| 30.8 | 28.7 | 60 | 59.5 | 1.2 | 175.7 | 1.9 | 926 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 23g | 15 | 1.7 | - | 4.1 | 0 | 21.9 | 4.1 | 102 |
| 15 | 1.7 | - | 4.1 | 0 | 21.9 | 4.1 | 102 | |
| Total ingerat | 180.3 (mult) |
83.9 |
509.4 | 193.2 (mic) |
14.8 | 2636.3 (mult) |
57.2 (mult) |
2571 | |
| Norma zilnică | min:87 max:130.5 |
min:71.4 max:85.7 |
min:289.2 max:321.4 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Ridicare greutati, intens | 25min | -216 |
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Ridicare greutati, usor | 1min | -4 |
| Metabolism bazal | -1869 | |
| Total consumat | -2099 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare+0.4 kg/lună | ||
 |
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