Meniu pentru 22-03-2018, ogo
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 08:00 | |||||||||
Ou fiert tare | 50g | 6.3 | 5.3 | 212 | 0.6 | 0 | 62 | 0.6 | 78 |
Jeleu de visine in ciocolata Mella, Jutrzenka | 0.1g | 0 | 0 | - | 0.1 | - | - | - | 1 |
Mustar dulce, Univer | 8g | 0.4 | 0.4 | - | 0.7 | - | - | - | 9 |
Grau Intreg, VelPitar | 25g | 2.7 | 0.4 | - | 9.2 | 2.2 | 123.5 | 0.6 | 56 |
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 |
Ardei gras verde | 70g | 0.6 | 0.1 | 0 | 3.2 | 1.2 | 2.1 | 1.7 | 15 |
Mozzarella Light, Linessa | 60g | 12.3 | 5.1 | - | 0.9 | 0 | 180 | 0.9 | 99 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
30.8 | 14 | 237 | 15.3 | 3.4 | 930.6 | 4.5 | 319 | ||
Gustare 1, ora 11:00 | |||||||||
Stafide, fara seminte | 10g | 0.3 | 0 | 0 | 7.9 | 0.4 | 1.1 | 5.9 | 30 |
Kefir cremos 1,5% grasime, Pilos | 365g | 12 | 5.5 | - | 17.2 | 0 | - | 17.2 | 168 |
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 |
Fulgi ecologici din 5 cereale, K Classic | 60g | 6.6 | 1.6 | - | 36 | 7.2 | 2.3 | 0.5 | 199 |
20.2 | 7.7 | 0 | 79.9 | 10.4 | 6.4 | 42.4 | 496 | ||
Prânz, ora 14:00 | |||||||||
Mancare de fasole verde | 125g | 2.3 | 3.8 | - | 8.8 | - | - | - | 73 |
File din piept de pui la gratar, 365 | 55g | 17 | 2.1 | - | 0 | - | 275 | - | 87 |
Grau Intreg, VelPitar | 77g | 8.3 | 1.3 | - | 28.3 | 6.7 | 380.4 | 1.7 | 172 |
Mancare de fasole verde - Incognito | 125g | 3.6 | 1 | 0 | 7.5 | 0.1 | 125 | 0 | 53 |
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 |
Ciorba de pui a la Mika South Beach | 125g | 3.6 | 3 | - | 2.3 | - | - | - | 49 |
40.7 | 12.1 | 17.8 | 48.8 | 7.4 | 1025.7 | 2.1 | 474 | ||
Gustare 2, ora 17:00 | |||||||||
Coliva de grau dupa Cristina | 50g | 3.2 | 6.5 | - | 11.6 | 2.4 | - | 0.5 | 111 |
Banane/Banana | 104g | 1.1 | 0.3 | 0 | 23.7 | 2.7 | 1 | 12.7 | 93 |
Coliva, reteta traditionala | 50g | 3.2 | 8.3 | 0 | 14.7 | 2.8 | 1.2 | 3.7 | 139 |
Roasted unsalted peanuts,Soltino | 0.1g | 0 | 0 | - | 0 | 0 | 0 | 0 | 1 |
Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Curmale, Nutco | 100g | 2.5 | 0.4 | - | 75 | 8 | 0 | 63.4 | 314 |
Biscuiti cu cereale, Dita | 21g | 2.5 | 1.9 | - | 15.3 | 0.8 | 224.7 | 0.6 | 91 |
12.5 | 17.4 | 0 | 140.3 | 16.7 | 226.9 | 80.9 | 749 | ||
Cina, ora 20:00 | |||||||||
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 |
Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 60g | 14.3 | 10.7 | 45 | 0 | 0 | 49.8 | - | 158 |
Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 60g | 15.4 | 6.1 | 36 | 0 | 0 | 66 | 0 | 121 |
33.4 | 17 | 81 | 42.8 | 4.4 | 125.8 | 2.5 | 460 | ||
Gustare 3, ora 18:00 | |||||||||
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 |
Pro Whey, Pro Nutrition | 50g | 32.5 | 3.8 | - | 9 | 0 | 47.5 | 9 | 222 |
42.1 | 4.1 | - | 17.7 | 0.4 | 185.9 | 13.5 | 299 | ||
Total ingerat | 179.7 (mult) |
72.3 (mic) |
335.8 | 344.8 |
42.7 | 2501.3 (mult) |
145.9 (mult) |
2797 | |
Norma zilnică | min:82 max:123 |
min:77.7 max:93.2 |
min:314.7 max:349.6 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Activitati casnice | 40min | -168 |
Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
Ridicare greutati, usor | 15min | -66 |
Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
Aerobica, impact minim | 1min | -7 |
Ridicare greutati, intens | 15min | -129 |
Aerobica, impact major | 1min | -10 |
Metabolism bazal | -1814 | |
Total consumat | -2204 |
greutate - kg |
target 0 kg/lună |
estimare+0.9 kg/lună |