Meniu pentru 22-03-2021, Rallara
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:30 | |||||||||
| Unt light, Lurpak | 7g | 0 | 4 | - | 0 | - | 0.1 | 0 | 37 |
| Cereale, Weetabix | 42g | 5 | 0.8 | - | 29 | - | - | 1.8 | 153 |
| Lapte de vaca 1.8% grasime, Helvetica Milk | 350ml | 10.5 | 6.3 | - | 14.7 | - | - | - | 158 |
| Cornuri faina integrala, bagel, Bagels, New York Bakery | 45g | 4.8 | 0.9 | - | 20.2 | 2.8 | 0.3 | 2.9 | 114 |
 | 20.3 | 12 | - | 63.9 | 2.8 | 0.4 | 4.7 | 462 | |
| Gustare 1, ora 11:00 | |||||||||
| Lapte de vaca 1.8% grasime, Helvetica Milk | 100ml | 3 | 1.8 | - | 4.2 | - | - | - | 45 |
| 3 | 1.8 | - | 4.2 | - | - | - | 45 | |
| Prânz, ora 12:45 | |||||||||
| Cottage cheese, 60% less fat, Mark &Spencer | 175g | 18.6 | 2.8 | - | 11.2 | 1.2 | 0.4 | 6.1 | 147 |
| Gem zmeura fara zahar, Stute | 55g | 0.3 | 0.1 | - | 32.5 | - | - | 1.2 | 85 |
| 2 fileuri somon, M&S | 89g | 18.1 | 11.9 | - | 0.4 | 0.4 | 0.1 | 0.1 | 181 |
| Capere conservate | 8g | 0.2 | 0.1 | 0 | 0.4 | 0 | 0 | 0 | 2 |
| Creme fraiche, lighter, M&S | 57.5g | 2.1 | 9.6 | - | 2.4 | 0.2 | 0.1 | 2.4 | 105 |
| Spanac | 60g | 1.7 | 0 | 0 | 2.2 | 1.3 | 0 | 0.2 | 14 |
| 41 | 24.5 | 0 | 49.1 | 3.1 | 0.6 | 10 | 534 | |
| Cina, ora 19:45 | |||||||||
| Somon afumat la stejar, Mark & Spencer | 32g | 7 | 2.1 | - | 0.8 | 0.2 | 0.9 | 0 | 51 |
| Philadelphia Light | 30g | 2.2 | 3.3 | - | 1.6 | 0.1 | 0.2 | 1.6 | 45 |
| Ou de gaina | 90g | 11.3 | 8.9 | 380.7 | 0.7 | 0 | 0 | 0 | 129 |
| Mere | 120g | 0 | 0 | 0 | 16.8 | 2.4 | - | 12 | 63 |
| Frisca la tub, Marks & Spencer | 5g | 0.1 | 1.7 | - | 0.2 | - | - | 0.2 | 17 |
| Stafide | 5g | 0.2 | 0 | 0 | 4 | 0.2 | 0 | 3 | 15 |
| Fistic | 12g | 2.5 | 5.3 | 0 | 3.4 | 1.2 | 0 | 0.9 | 67 |
| Bautura lapte migdale, fara zahar, Alpro | 220g | 0.9 | 2.4 | - | 0 | 0.9 | 0.2 | 0 | 29 |
| 24.2 | 23.7 | 380.7 | 27.5 | 5 | 1.3 | 17.7 | 416 | |
| Total ingerat | 88.5 (mic) |
62 (mult) |
380.7 | 144.7 (mic) |
10.9 | 2.3 |
32.4 |
1457 | |
| Norma zilnică | min:89.2 max:133.8 |
min:40.5 max:48.6 |
min:163.9 max:182.1 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 130min | -540 |
| Aerobica, general | 21min | -128 |
| Stretching | 29min | -104 |
| Metabolism bazal | -1633 | |
| Total consumat | -2405 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-4.9 kg/lună | ||
 |
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