Meniu pentru 21-05-2014, anqutz
| Alimente | Cant. | Prot. | Grăsimi | Colest. | Carboh. | Fibre | Sodiu | Zaharuri | Calorii |
|---|---|---|---|---|---|---|---|---|---|
| Mic dejun, ora 08:00 | |||||||||
| Patrunjel, proaspat | 54g | 1.6 | 0.4 | 0 | 3.4 | 1.8 | 30.2 | 0.5 | 20 |
| Suc natural de lamaie | 30ml | 0.1 | 0 | 0 | 2.7 | 0.1 | 0 | 0 | 7 |
| Migdale, crude | 10g | 2.1 | 5.1 | 0 | 2 | 1.2 | 0 | 0.5 | 58 |
| Capsuni | 190g | 1.3 | 0 | 0 | 14.6 | 3.8 | - | 9.3 | 61 |
| Seminte de in | 6g | 1.1 | 2.5 | 0 | 1.7 | 1.6 | 1.8 | 0.1 | 33 |
| Banane/Banana | 90g | 1 | 0.3 | 0 | 20.5 | 2.3 | 0.9 | 11 | 81 |
| Spanac | 56g | 1.6 | 0 | 0 | 2 | 1.2 | 0 | 0.2 | 13 |
 | 8.8 | 8.3 | 0 | 46.9 | 12 | 32.9 | 21.6 | 273 | |
| Gustare 1, ora 11:00 | |||||||||
| Migdale, crude | 15g | 3.2 | 7.7 | 0 | 3 | 1.8 | 0 | 0.8 | 87 |
| Branza feta | 19g | 2.7 | 4 | 16.9 | 0.8 | 0 | 212 | 0.8 | 51 |
| Broccoli | 56g | 1.6 | 0.2 | 0 | 3.7 | 1.5 | 18.5 | 1 | 20 |
| Ceapa rosie | 10g | 0.1 | 0 | 0 | 0.8 | 0.1 | 0 | 0 | 4 |
| Ulei de cocos | 1ml | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 9 |
| Ou de rata | 82g | 10.5 | 11.3 | 724.9 | 1.2 | 0 | 0 | 0.7 | 152 |
| 18.1 | 24.2 | 741.8 | 9.5 | 3.4 | 230.5 | 3.3 | 323 | |
| Prânz, ora 13:00 | |||||||||
| Suc natural de lamaie | 20ml | 0.1 | 0 | 0 | 1.8 | 0.1 | 0 | 0 | 5 |
| Ulei de masline | 10ml | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 89 |
| Carne de curcan, curcan tanar, piept, carne si piele, gatit la cuptor, fripta | 93g | 26.6 | 6.9 | 69.8 | 0 | 0 | 62.3 | - | 176 |
| Ceapa verde | 19g | 0.3 | 0 | 0 | 1.1 | 0.7 | 0 | 0.4 | 5 |
| Salata verde | 51g | 0.6 | 0.2 | 0 | 1.7 | 1.1 | 0 | 0 | 9 |
| Castraveti | 53g | 0.4 | 0 | 0 | 1.9 | 0.3 | 0 | 0.9 | 8 |
| Cartofi dulci | 220g | 3.5 | 0.2 | 0 | 44.2 | 6.6 | 0 | 0 | 190 |
| Rosii | 141g | 1.3 | 0.3 | 0 | 5.5 | 1.7 | 7.1 | 3.7 | 26 |
| 32.8 | 17.6 | 69.8 | 56.2 | 10.5 | 69.4 | 5 | 508 | |
| Cina, ora 19:15 | |||||||||
| ElCuador, ciocolata cu 70% cacao, Rausch | 17g | 1.3 | 7.1 | - | 5.2 | 2.4 | 0 | 4.4 | 96 |
| Lapte de migdale fara zahar | 65g | 0.3 | 0.7 | - | 2 | - | 41 | 1.9 | 17 |
| Cascaval Penteleu, Covalact de Tara | 26g | 6 | 4.9 | - | 0 | - | 650 | 0 | 77 |
| Fulgi de ovaz | 20g | 3.4 | 1.4 | 0 | 13.3 | 2.1 | 0.4 | - | 78 |
| 11 | 14.1 | 0 | 20.5 | 4.5 | 691.4 | 6.3 | 268 | |
| Gustare 3, ora 20:45 | |||||||||
| Lapte de migdale fara zahar | 213g | 0.9 | 2.1 | - | 6.4 | - | 134.2 | 6.2 | 54 |
| Whey Protein, Pro Nutrition | 30g | 22.9 | 2.5 | - | 2.5 | - | 42.5 | 1.6 | 130 |
| Banane/Banana | 54g | 0.6 | 0.2 | 0 | 12.3 | 1.4 | 0.5 | 6.6 | 49 |
| 24.4 | 4.8 | 0 | 21.2 | 1.4 | 177.2 | 14.4 | 233 | |
| Total ingerat | 95.1 (mult) |
69 (mult) |
811.6 | 154.3 (mic) |
31.8 | 1201.4 |
50.6 (mult) |
1605 | |
| Norma zilnică | min:52 max:78 |
min:44.6 max:53.5 |
min:180.6 max:200.6 |
2400 | 50 | ||||
| Activităţi fizice | Timp | Calorii |
|---|---|---|
| Yoga | 56min | -210 |
| Aerobica step, pas 25-30 cm | 54min | -470 |
| Metabolism bazal | -1273 | |
| Total consumat | -1953 |
 |
greutate - kg |
 |
target 0 kg/lună |
 |
estimare-2.3 kg/lună | ||
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