Meniu pentru 21-05-2018, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Carne de porc, afumata, jambon (sunca) prelucrat cu 15% apa, intreg, fara os, carne si grasime, neincalzita | 0.055g | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 1 |
| Rulada de Ceptura din carne de pui, Lidl | 56g | 10.6 | 3.1 | - | 0.6 | 0 | 468.2 | 0.1 | 73 |
| Mozzarella Light, Linessa | 60g | 12.3 | 5.1 | - | 0.9 | 0 | 180 | 0.9 | 99 |
| Ou fiert tare | 51g | 6.4 | 5.4 | 216.2 | 0.6 | 0 | 63.2 | 0.6 | 80 |
| Ardei gras verde | 80g | 0.7 | 0.2 | 0 | 3.7 | 1.4 | 2.4 | 1.9 | 17 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Grau Intreg, VelPitar | 31g | 3.3 | 0.5 | - | 11.4 | 2.7 | 153.1 | 0.7 | 70 |
| Mustar dulce, Univer | 9g | 0.4 | 0.5 | - | 0.8 | - | - | - | 10 |
 | 33.7 | 14.8 | 216.2 | 18 | 4.1 | 867.5 | 4.2 | 350 | |
| Gustare 1, ora 11:00 | |||||||||
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 35g | 3.9 | 0.9 | - | 21 | 4.2 | 1.3 | 0.3 | 116 |
| Kefir cremos 1,5% grasime, Pilos | 175g | 5.8 | 2.6 | - | 8.2 | 0 | - | 8.2 | 81 |
| Stafide, Sultanas | 5g | 0.1 | 0 | - | 3.4 | 0.2 | 1 | 3.4 | 16 |
| Dried Mixed Fruit, Alesto | 20g | 0.6 | 0.3 | - | 9.4 | 1.4 | 1.5 | 9.4 | 50 |
| Zahar brun | 10g | 0 | 0 | 0 | 9.8 | 0 | 0 | 9.7 | 38 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 12.5g | 1.1 | 1.9 | - | 8.6 | 0.5 | 53.4 | 2.4 | 56 |
| Banane/Banana | 103g | 1.1 | 0.3 | 0 | 23.5 | 2.7 | 1 | 12.6 | 92 |
| 12.6 | 6 | 0 | 83.9 | 9 | 58.2 | 46 | 449 | |
| Prânz, ora 14:00 | |||||||||
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Mancare de fasole verde - Incognito | 50g | 1.5 | 0.4 | 0 | 3 | 0.1 | 50 | 0 | 22 |
| Mancare de fasole verde | 50g | 0.9 | 1.5 | - | 3.5 | - | - | - | 29 |
| Ciorba dietetica de pui a la Slabuta | 250ml | 11.8 | 1.8 | 35.5 | 3.8 | 1.3 | 490.5 | 0.8 | 80 |
| Orez traditional cu legume, Vita Star | 100g | 2.7 | 2.2 | - | 21.7 | - | - | - | 118 |
| Tocana de legume, Lidl | 60g | 0.8 | 1.2 | - | 3.4 | 1.9 | 228 | 1.6 | 32 |
| Grau Intreg, VelPitar | 55g | 5.9 | 0.9 | - | 20.2 | 4.8 | 271.7 | 1.2 | 123 |
| Carne de pui, broiler sau fryer (pui intre 7 - 13 saptamani), piept, carne macra, gatit, innabusit | 55g | 15.9 | 1.7 | 42.4 | 0 | 0 | 34.7 | 0 | 84 |
| 39.5 | 9.7 | 77.9 | 55.6 | 8.1 | 1074.9 | 3.6 | 488 | |
| Gustare 2, ora 17:00 | |||||||||
| Miere (de tei, poliflora) | 35g | 0.1 | 0 | 0 | 28.4 | 0 | 1.4 | 28 | 114 |
| Peanut Butter Crunchy, My Protein | 23g | 6.9 | 10.6 | - | 2.8 | 2 | 0 | 1.4 | 134 |
| Biscuiti cu cereale integrale si lapte, fortifiati cu vitamine si minerale, BelVita Start | 12.5g | 1.1 | 1.9 | - | 8.6 | 0.5 | 53.4 | 2.4 | 56 |
| Instant Oats, MyProtein | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Grau Intreg, VelPitar | 58g | 6.3 | 1 | - | 21.3 | 5 | 286.5 | 1.3 | 130 |
| Iso Whey, Pro Nutrition | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Roasted unsalted peanuts,Soltino | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Ciocolata cu lapte integral, cu nuga cu alune de padure si merisoare indulcite, Exquisit | 0.01g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
| Curmale, Nutco | 0.1g | 0 | 0 | - | 0.1 | 0 | 0 | 0.1 | 1 |
| 14.4 | 13.5 | 0 | 61.2 | 7.5 | 341.3 | 33.2 | 439 | |
| Cina, ora 20:00 | |||||||||
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 50g | 11.9 | 8.9 | 37.5 | 0 | 0 | 41.5 | - | 131 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 50g | 12.9 | 5.1 | 30 | 0 | 0 | 55 | 0 | 101 |
| Lamaie | 15g | 0.2 | 0 | 0 | 1.4 | 0.4 | 0 | 0.4 | 5 |
| Cartofi, copti, miez, fara sare | 135g | 2.6 | 0.1 | 0 | 29.1 | 2 | 6.8 | 2.3 | 126 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 27.6 | 14.1 | 67.5 | 30.5 | 2.4 | 103.3 | 2.7 | 363 | |
| Gustare 3, ora 18:00 | |||||||||
| Iso Whey, Pro Nutrition | 0.1g | 0.1 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Pro Mass, Pro Nutrition | 0.1g | 0 | 0 | - | 0.1 | 0 | 0.1 | 0 | 1 |
| Concentrat de proteină din zer, MyProtein | 55g | 45.1 | 4.1 | - | 2.2 | 0 | 104.5 | 2.2 | 227 |
| Izolat proteic din soia, MyProtein | 10g | 8.1 | 0.1 | - | 1 | 0.3 | 125.4 | 0 | 38 |
| 53.3 | 4.2 | - | 3.3 | 0.3 | 230.1 | 2.2 | 267 | |
| Total ingerat | 181.1 (mult) |
62.3 (mic) |
361.6 | 252.5 (mic) |
31.4 | 2675.3 (mult) |
91.9 (mult) |
2356 | |
| Norma zilnică | min:81 max:121.5 |
min:65.4 max:78.5 |
min:265.1 max:294.5 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Ridicare greutati, usor | 1min | -4 |
| Aerobica, impact major | 1min | -10 |
| Ridicare greutati, intens | 1min | -9 |
| Aerobica, impact minim | 60min | -408 |
| Activitati casnice | 1min | -4 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| 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 | -1804 | |
| Total consumat | -2249 |
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greutate - kg |
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target 0 kg/lună |
 |
estimare-1 kg/lună | ||
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