Meniu pentru 24-10-2009, Marlin
Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
---|---|---|---|---|---|---|---|---|---|
Mic dejun, ora 11:10 | |||||||||
Mozzarella, Goldsteig | 100g | 18 | 18.5 | 0 | 1.5 | 0 | 300 | 1.5 | 245 |
Rosii | 100g | 0.9 | 0.2 | 0 | 3.9 | 1.2 | 5 | 2.6 | 18 |
Ardei verde | 30g | 0.3 | 0 | 0 | 1.4 | 0.5 | 0 | 0.7 | 6 |
Masline verzi | 15g | 0.2 | 2.3 | 0 | 0.6 | 0.5 | 134.7 | 0 | 22 |
Iaurt grecesc total, Fage | 50g | 3.4 | 5 | 0 | 1.6 | 0 | 0 | 0 | 65 |
Smantana pentru frisca, Arla | 10g | 0.3 | 3.6 | 0 | 0.3 | 0 | 0 | 0 | 35 |
Ciocolata 85% cacao, Lindt Excellence | 20g | 2.2 | 9.2 | - | 3.8 | - | 6 | 2.8 | 106 |
Omega 3, Now Foods | 10g | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 100 |
25.3 | 48.8 | 0 | 13.1 | 2.2 | 445.7 | 7.6 | 597 | ||
Gustare 1, ora 16:15 | |||||||||
Banane/Banana | 150g | 1.7 | 0.5 | 0 | 34.2 | 3.9 | 1.5 | 18.3 | 134 |
1.7 | 0.5 | 0 | 34.2 | 3.9 | 1.5 | 18.3 | 134 | ||
Gustare 2, ora 18:00 | |||||||||
Iaurt grecesc total, Fage | 50g | 3.4 | 5 | 0 | 1.6 | 0 | 0 | 0 | 65 |
Glutamina pudra, Now Foods | 15g | 15 | 0 | 0 | 0 | 0 | 0 | 0 | 60 |
Fistic prajit, Felix | 20g | 4 | 10.6 | 0 | 3.2 | 2.1 | 0 | 0 | 124 |
22.4 | 15.6 | 0 | 4.8 | 2.1 | 0 | 0 | 249 | ||
Cina, ora 19:30 | |||||||||
Cas de oaie | 30g | 7.5 | 5.7 | - | 0.7 | - | - | - | 84 |
Pastrav | 100g | 26.6 | 8.5 | 74 | 0 | 0 | 67 | 0 | 190 |
34.1 | 14.2 | 74 | 0.7 | 0 | 67 | 0 | 274 | ||
Gustare 3, ora 21:00 | |||||||||
Ciocolata 85% cacao, Lindt Excellence | 10g | 1.1 | 4.6 | - | 1.9 | - | 3 | 1.4 | 53 |
1.1 | 4.6 | - | 1.9 | - | 3 | 1.4 | 53 | ||
Total ingerat | 84.6 (mult) |
83.7 (mult) |
74 | 54.7 (mic) |
8.2 | 517.2 |
27.3 |
1307 | |
Norma zilnică | min:52 max:78 |
min:36.3 max:43.6 |
min:147 max:163.4 |
2400 | 50 |
Activităţi fizice | Timp | Calorii |
---|---|---|
Aerobica, impact major | 30min | -182 |
Fitness, intens | 60min | -297 |
Invatat | 60min | -96 |
Lucru la PC | 120min | -171 |
Mers, 8min/km | 180min | -774 |
Metabolism bazal | -1206 | |
Total consumat | -2726 |
greutate - kg |
target 0 kg/lună |
estimare-5.4 kg/lună |