Meniu pentru 27-06-2017, ogo
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Branza de vaci Moldovita, Raraul | 100g | 10.2 | 5.3 | - | 3.6 | 0 | 400 | 3.6 | 103 |
| Rosie | 140g | 1.5 | 0.4 | - | 6 | - | - | - | 35 |
| Paine cu secara, VELROM | 21g | 3.4 | 0.1 | - | 6.5 | 1.4 | 95.8 | 0.9 | 44 |
| Ou fiert tare | 123g | 15.5 | 13 | 521.5 | 1.4 | 0 | 152.5 | 1.4 | 191 |
| Castravete, fara coaja, crud | 96g | 0.6 | 0.2 | 0 | 2.1 | 0.7 | 1.9 | 1.3 | 12 |
| Sunca fina de curcan, Perutnina | 81g | 12.2 | 2.4 | - | 0.8 | - | - | 0.4 | 74 |
 | 43.4 | 21.4 | 521.5 | 20.4 | 2.1 | 650.2 | 7.6 | 459 | |
| Gustare 1, ora 11:00 | |||||||||
| Chocolate Muesli, Master Crumble | 15g | 1.5 | 1.9 | - | 9.5 | 1.1 | 2.9 | 3.9 | 63 |
| Bautura cu soia eco (fara adaos de zaharuri), K take it veggie | 1g | 0 | 0 | - | 0 | 0 | 0.1 | 0 | 1 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fulgi ecologici din 5 cereale, K Classic | 10g | 1.1 | 0.3 | - | 6 | 1.2 | 0.4 | 0.1 | 34 |
| Alune, Soltino | 15g | 3.8 | 7.5 | - | 2 | - | - | - | 91 |
| Kefir cremos 1,5% grasime, Pilos | 300g | 9.9 | 4.5 | - | 14.1 | 0 | - | 14.1 | 138 |
| Eco fulgi mari de ovaz integral, K Classic | 10g | 1.3 | 0.7 | - | 5.9 | 1 | 0.8 | 0.1 | 38 |
| 17.6 | 14.9 | 0 | 37.5 | 3.3 | 4.2 | 18.2 | 365 | |
| Prânz, ora 14:00 | |||||||||
| File din piept de pui la gratar, 365 | 60g | 18.5 | 2.3 | - | 0 | - | 300 | - | 95 |
| Paine cu secara, VELROM | 45g | 7.2 | 0.2 | - | 14 | 3 | 205.2 | 1.9 | 93 |
| Apa plata | 500ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Varza, acra | 50g | 0.5 | 0.1 | 0 | 2.2 | 1.3 | 330.5 | 0.9 | 10 |
| Mancare de mazare fara ulei | 100g | 3.5 | 0.4 | - | 6.7 | - | - | - | 45 |
| Ciorba miel | 200g | 6.6 | 3.8 | - | 5.8 | - | - | - | 86 |
| Mancare de mazare Chriselle | 100g | 3.3 | 2.5 | - | 7.8 | - | - | - | 72 |
| 39.6 | 9.3 | 0 | 36.5 | 4.3 | 835.7 | 2.8 | 401 | |
| Gustare 2, ora 17:00 | |||||||||
| WPI Natur, Pro Nutrition | 17g | 15.5 | 0.2 | - | 0 | 0 | 9.7 | 0 | 62 |
| Morcovi, cruzi | 174g | 1.6 | 0.4 | 0 | 16.7 | 4.9 | 120.1 | 8.2 | 72 |
| Pro Mass, Pro Nutrition | 55g | 7.6 | 1 | - | 42.4 | 0.8 | 71 | 24.6 | 209 |
| FitUp Strawberry, Pro Nutrition | 10g | 6.1 | 0.4 | - | 2.3 | 0.1 | 7.6 | 2.3 | 38 |
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 30.8 | 2 | 0 | 61.4 | 5.8 | 208.4 | 35.1 | 381 | |
| Cina, ora 20:00 | |||||||||
| Apa plata | 250ml | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Paine cu secara, VELROM | 25g | 4 | 0.1 | - | 7.8 | 1.7 | 114 | 1.1 | 52 |
| Macrou, Pacific si Jack, diferite specii, gatit, la cuptor/grill/tigaie | 55g | 14.2 | 5.6 | 33 | 0 | 0 | 60.5 | 0 | 111 |
| Macrou, Atlantic, gatit, la cuptor/grill/tigaie | 55g | 13.1 | 9.8 | 41.3 | 0 | 0 | 45.7 | - | 145 |
| Cartofi, fierti, gatiti fara coaja, doar miez, fara sare | 75g | 1.3 | 0.1 | 0 | 15 | 1.4 | 3.8 | 0.6 | 65 |
| 32.6 | 15.6 | 74.3 | 22.8 | 3.1 | 224 | 1.7 | 373 | |
| Gustare 3, ora 18:00 | |||||||||
| Pro Whey, Pro Nutrition | 24g | 15.6 | 1.8 | - | 4.3 | 0 | 22.8 | 4.3 | 107 |
| 15.6 | 1.8 | - | 4.3 | 0 | 22.8 | 4.3 | 107 | |
| Total ingerat | 179.6 (mult) |
65 |
595.8 | 182.9 (mic) |
18.6 | 1945.3 |
69.7 (mult) |
2086 | |
| Norma zilnică | min:83.5 max:125.3 |
min:57.9 max:69.5 |
min:234.7 max:260.8 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Mers 3 mile/ora (4.8 km/h), ritm moderat | 1min | -3 |
| Ridicare greutati, usor | 1min | -4 |
| Mers 3.5 mile/ora (5.6 km/h), pas vioi | 1min | -4 |
| Mers 2.5 mile/ora (4 km/h) | 1min | -3 |
| Ridicare greutati, intens | 30min | -259 |
| Metabolism bazal | -1834 | |
| Total consumat | -2107 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-1.5 kg/lună | ||
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