Weight Watchers

Calcularea punctelor zilnice se face adunand punctele corespunzatoare datelor dvs: 1.sex: f = 7p, b = 15p 2. varsta: 18-20ani=5p / 21-35=4p / 36-50=3p 3.greutate: 100-109kg=10p/ 90-99kg=9p/ 80-89kg=8p/ 70-79kg=7p /60-69kg=6p /50-59kg=5p 4.inaltime: sub 1,60=1p /peste 1,60=2p 5.activitatea zilnica: -daca stati majoritatea timpului=0p -majoritatea timpului stat in picioare=2p -majoritatea timpului in miscare=4p -munca obositoare=6p
Regula cu punctele economisite este urmatoarea: Puteti economisi puncte zilnic, maxim 4p, cu conditia ca pana la sfarsitul saptamanii sa le consumati. Saptamana urmatoare se incepe de la zero!!! Nu aveti voie sa mancati mai putin de 17p zilnic (daca totusi se intampla recomand un supliment de vitamine si minerale fiindca organismul va resimti o carenta de vitamine dupa un anumit timp).

Din punctele suplimentare obtinute prin sport se vor consuma maxim 12 puncte pe saptamina. Se recomanda consumarea a 2 l lichide pe zi, ptr fiecare ceasca de cafea bauta trebuie sa bem un pahar de apa suplimentar, idem in cazul colei sau pepsi. Despre fructe si legume Se mananca 5 portii de legume si fructe pe zi, adica 2 portii legume care inseamna 300 g, si 3 portii de fructe, care inseamna 3 fructe de marime normala (adica nu 3 mere uriase de care 500g fiecare) cum ar fi: 1 mar, 1 portocala si o para, de exemplu. Se poate manca si mai mult de atat insa trebuie sa socotiti puncte pentru asta (de exemplu, daca mancati mai mult de 300 g legume si mai mult de 3 fructe, mai adaugati un punct la ce-ati manacat in ziua aia). Aceasta regula nu este obligatorie, dar vedeti cum reactioneaza organismul dvs. Cantaritul produselor trebuie sa fie exact.

Se recomanda cosumarea a maxim 12-14 puncte pe saptamina dulciuri.
Mancati si mancare gatita, calculati-va exact cat intra intr-o portie dupa punctajul din liste! La mancarea gatita se calculeaza punctajul tuturor ingredientelor si se imparte la nr de portii, sau pur si simplu se aproximeaza ceea ce se mananca intr-o portie. Alimentele nu isi modifica punctajul atunci cand se gatesc! Pentru alimentele ce au trecute continutul caloric, calculati-va punctele in functie de acelea, si nu dupa cele din lista fiindca sunt multe brand-uri si difera punctajele de la unul la altul! La calculator introduceti valorile zecimale cu punct sau cu virgula in functie de cum este afisat rezultatul. Pentru cine nu stie sa il foloseasca, trebuie sa introduceti: - kcal pt 100g produs - grasimile (lipidele) pt 100g produs - cantitatea pe care o mancati Punctele se calculeaza dupa formula: calorii/60+lipide/9= nr.puncte pt 100gr/ml

Reguli WW
1. Se cantaresc alimentele 2. 5 portii de legume pe zi si anume 2 portii=300 g legume si 3 portii=200g fructe La cantitate depasita la fructe sau la legume se socoteste un punct in plus (in decursul unei zile) 3. Pentru calciu - 2-3 portii de lactate 4. 2 puncte grasimi bune (seminte, nuci, ulei vegetal, dar nu prajit etc) 5. Zilnic minim 2 litri de apa, ceai 6. Pentru o ceasca de cafea , un pahar de apa in plus 7. Este voie la maxim 12-14 puncte pe saptamana pentru dulciuri 8. Cum se schimba prefixul la kilogramele pierdute se schimba si formula la total puncte si ca atare scade totalul cu un punct.

Pt a iesi din faza de platou (nu ati slabit 2 saptamani consecutive) se foloseste Wendy plan
Aduni punctele tale pentru o saptamana,de ex. 20 P pe zi ar fi 7x20 = 140 P. Apoi se maninca dupa urmatorul plan: 1. Zi: 20p – 3p=17p 2. Zi: Normal(20p) 3. Zi: 20p – 3p=17p 4. Zi: 20p + 11p=31p 5. Zi: 20p – 4p=16p 6. Zi: Normal(20p) 7. Zi: 20p – 1p=19p In total se maninca cele 140p impartite pe zile dupa planul de mai sus.. Sau Kilo-Kick-ul: 3 linguri de Quarck ( crema de branza de vaci cu 0,5 % grasime ), 1 albush de ou, lamaie si indulcitor . Albushul se bate spuma apoi se adauga branza si sucul de la lamaie +indulcitor ( dupa gust).

php?s=utile/2. Cand incepi programul de stabilizare. schema este urmatoarea: Prima saptamana: 21p ratia zilnica. 161p/saptamana A patra saptamana: 24p ratia zilnica. Cel mai bine e sa adaugi in fiecare saptamana cate un punct in plus.de (lb germana) http://www. 154p/saptamana A treia saptamana: 23p ratia zilnica. puteti cauta pe google sau: http://www. Mai raman 2 saptamani in care vezi cum merge. mai adaugati 4 puncte la ratia zilnica. Daca nu gasiti in lista de puncte anumite produse.Nesquik 1 lingurita faina 1 lingurita smantana 1 lingurita sirop(toate sortimentele) .ro/menu.confiture 2 lingurite marmelada light 1 lingurita cacao 1 lingurita praf cacao de baut-de ex. 147p/saptamana A doua saptamana: 22p ratia zilnica. 1 lingurita miere 1 lingurita marmelada.com/foods (lb. deci 140p/saptamana.php?showtopic=9711&st=0 (AICI ESTE SINTETIZAT TOTUL) http://medicalinfo. Presupunand ca ratia zilnica este de 20p.fettrechner. romana) http://www. 168p/saptamana Urmatoarele 2 saptamani vor fi pt acomodarea organismului cu punctajul din cea de-a patra saptamana. veti intra la stabilizare (mentinere).Se mananca SEARA INAINTE de culcare !!!! Dupa aceea nu mai mancati nimic si nici nu mai beti !!!!! De recomandat a se face 1 data pe saptamana NU MAI DES !!! Cand ati ajuns la greutatea dorita. care dureaza minim 6 saptamanai.php (lb. engleza) 3 alimente cu 0p pe zi Din aceasta lista aveti voie sa folositi max 3 alimente zilnic fara sa punctati nimic.calorieking.culinar.ro/forum/index.

gatit 1 lingurita zahar 1 lingurita ketchup 1/2 pachet Fix pentru dressing la salate 1 lingurita bullion instant 1 lingurita de praf pentru legat sosurile .2 lingurite vin-pt.

5 Points 0 Points 0.5 Points 1 Points 2 Points 3. 70g 1 Lingura. 5g 2 lingurita. 20ml 125g 1 lingura. 50g 1 Felie 1 Felie. 50g 1 Felie 1 Felie. 20g 1 Felie. 50g 1 bucata 1 bucata 1 Bucata 70g 1 Bucata.5 Points Alimente de pus pe piine Crema de alune Marmelada/Gem Nuttela Marmelada/Gem Miere Miere Nougatcreme Piure de prune 1 lingurita.5 Points 2 Points 0. 10g 2 lingurita. 10g 1 lingurita.5 Points 0.Alimente Piine & Chifle Piine. 5g 2lingurite.5 Points 10. 50g 1 Felie Puncte 1 Points 2 Points 4 Points 2 Points 8.5 Points Sirop de artar Desert & Dulciuri Zahar. cu textura densa. 20g 1 Bucata.Zwieback Cantitate 1 Felie. 10g 1 lingura. 10g 1 lingurita.5 Points 0. 40g 125g 125g 1 lingura. orice fel Coroassant Lipie Piine uscata suedeza . 15 g 2 lingurita 1 Bucata. orice fel.5 Points 3 Points 8 Points 3 Points 0.5 Points 0. 20g 4 linguri.5 Points 7 Points .5 Points 4 Points 0. 20g.5 Points 3 Points 3 Points 0. 5g 1 lingurita. 20 ml 125g 1 Points 0. 80g 125g 150g 125g 1 lingura.5 Points 7 Points 0. 55g 1 Felie.5 Points 0. gen franzela Piine.5 Points 2 Points 1. cu zahar Gris cu lapte (comert) Orez cu lapte (comert) Mokka-/Crema de ciocolata Mousse de ciocolata Rote Grütze cu zahar (cirese sau visine pasate) Rote Grütze light (cirese sau visine pasate) Budinca de ciocolata Tiramisu Vanille-/Budinca de Ciocolata Crema de vanilie Crema de vin 2 lingurite. Conserva 150g 2 lingura. 5g 3 lingurita 1 Points 0 Points 0. in genul celei nemtesti Bagheta Chifla.Knäckebrot Piine cu stafide Piine neagra Piine de toast Chifle cu graham Piine dulce care are in compaozitie lapte Piine uscata . Fructoza.5 Points 0. Zahar de orce fel si culoare Compot de mere/-piure cu zahar Clatita Cocteil de fructe cu zahar Crema de fructe cu zahar Salata de fructe. orice fel.5 Points 0.5 Points 0.

300g proaspat 1 bucata. 50% grasime Mioneza.5 Points Peste Anghila.5 Points Inghetata Inghetata cu frisca & Fructe Crema de inghetata Inghetata de cafea Inghetata de fructe-/Inghetata cu lapte Inghetata la cornet Sorbet Inghetata la cornet cu sos de ciocolata 1 Pahar mic. 50g ½ peste.5 Points 3. 50% grasime Mioneza.5 Points 8 Points 0 Points 1 Points 1. 60g 1 kl.Crema de castane Muss de ciocolata Sos de ciocolata Tiramisu Compot de ananas fara zahar Compot de ananas light. 5g 1 lingurita. 60g 1/2 Doza. 100g 1 pahar. proaspat 1 portie.110g 1 bucata. file Crevete.5 Points 1 Points 1. proaspat Anghila. 170g 1 cupa. 5g 1 Points 0. 50g 1 bucata. 150g proaspat 7. 100g proaspat bucata 3 buc.5 Points 2 Points 2 Points . 200g proaspat 30g 1 buc.5 Points 6 Points 4 Points 0.5 Points 0. geräuchert Stridie scrumbie. 200ml 1 cupa.5 Points 0. 80% grasime Margarina Margarina 60% grasime Margarina.5 Points 1 Points 1 Points 1.5 Points 0. 20% grasime Mioneza. 50g 1 pahar. fata carcasa Hering in aspic Hering. 90g proaspat 1 File. File. 95g 1 kl.5 Points 6 Points 7 Points 1.5 Points 5.5 Points 3 Points 4 Points 8 Points Grasine & uleiuri Unt Unt. 5g lingurita.5 Points 0. proaspat File de hering in sos de smintina File de hering in sos tomat Homar Cod/Batog. 150g 1 kl. afumat Pastrav.5 Points 6 Points 5 Points 4 Points 4. cu zahar 100 g 125 g 20 ml 150 g 100g 100g 100g 5 Points 10. proaspat Pastrav. 125g 1 kl. portie. 5g 1 lingurita. File. usor indulcit Compot de ananas. 200ml 1 Bucata 8.5 Points 0..5 Points 1.5 Points 2. prajit Pastrav. afumata File de peste. 150g proaspat 1/2 peste. 5g 2 lingurita 1 lingurita 1 lingurita. 50% grasime Ulei vegetal Untura de porc Untura din nuca de cocos 1 lingurita.5 Points 1. 5g 2 lingurita 1 lingurita 1 lingurita 1 lingurita.

afumat Ton.5 Points 4 Points 10 Points 2. fara grasime Piftie de porc 1 bucata mica. 20g 20g 25g 1 Points 1.deci scurs de suc 1 doza. 150g 1 lingura.5 Points 2 Points 2 Points 11 Points 1. 150g. original Caviar. filet. 20g 1 bucata. proaspat Ton in suc propriu. 25g 1 Stück.5 Points 0. 20g 125 g negatita 1 lingura. 10g 4 lingurita. 15g 100g proaspat 150g 125g proaspat 1 doza. afumat Somon Marcrou in ulei. 200ml 125g proaspat 2 lingurita. proaspata Cirnat de vaca Cirnat de vaca & ficat Crenvusti Cotlet de miel Lebervurst Mortadella Carne de cal. 30g negatita 160g negatita 140g negatita 50g 1 bucata. 25g 1 lingura.5 Points 2 Points 1 Points 2 Points 1 Points 1 Points 5.5 Points 4. sintetic Crab Somon. 20g 1 lingurita.5 Points 0.5 Points 1 Points 0. doar pestele 5. 150g.5 Points 0.5 Points 2 Points 0.5 Points 1.5 Points 4 Points 4. 60g 125g proaspat 1 lingura. proaspata Carne tocata de vitel Rulada de vitel Carne de vitel Carne de vitel.5 Points 8 Points 4 Points 1. 125g negatita 1 bucata. Filet. afumat Egrefin. afumat Macrou. 30g negatita 1 bucata. frisch Caviar. afumat Roastbeef Salam Sunca.5 Points 2 Points 3. 20g 1 felie. doar cantitatea de peste 1 doza.5 Points 2 Points 0. 30g 1 Stück.5 Points 2 Points 3. 100g 1 kl.5 Points 2.Inghetata de cafea Pisica de mare/Steinbeißer. 60 g proaspat 1 kl. proaspat Scoici Sardina in ulei. 80g 5 Stück. mixta Carne de vaca. 15g 1 bucata. Filet. 25g 1 Scheibe.5 Points Carne & Cirnati Slaninuta Singerete Caizer Carne tocata. 150g proaspat 1 Filet. 75g 1/4 bucata. abgetropft Hering rulat in sos Sardela in suc propriu Sardela Egrefin. 10g 1 bucata. 90g proaspat 500g 1 lingura. abgetropft Macrou. cantitate de peste doar. 70g proaspat 1 buc.5 Points 2.5 Points 1. proaspat Cambulã Sprot. conserva Calamar Ton in suc propriu Ton in ulei Ton in apa 1 pahar..5 Points 4 Points 5 Points 1. 15g 1 bucata.5 Points 1 Points . 80g roh 1 lingura.5 Points 3 Points 0. 75g proaspat 1 kl. afumata. 140g. 30g 1 kl.

150g negatita 125g negatita 60 g 1 lingura 15 g 1 lingura 15 g 1 lingura 15 g 1 lingura 15 g 5.Inghetata de cafea Carne de porc. Rosii 100 g 100 g 100 g 160 g 500 g 1500 g 50 g 1 bucata 100 g 450 g 100 g 100 g 100 g 100 g 100 g 100 g 0 Points 6. 370g 1/2.5 Points 5 Points 8.5 Points 2. Sfecla rosie.5 Points 2. 100g gatit 1 Pulpa 200 g negatita 1 Pulpa 100 g gatita 150g 125 g negatita 1 portie.5 Points Pasare & Produse din pasare Pui prajit cu pielita Pui prajit fata pielita Rata.5 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points 0 Points .5 Points 1 Points 1. 120g negatita 1 bucata. Varzute de Bruxelles Varza Rosie. 280g 150g negatita 150g 150g 150g 300g negatita 1 bucata. Conopida verde Ceapa Vinete Fasole verde Praz Varza chinezeasca. 30g negatita 1 bucata. cu pielita Piept de rata.5 Points 2 Points 6.5 Points 1 Points 1. afumat Ficat de pui Lebervursti din pui Salam de pui Piept de pui proaspat Piept de pui proaspat Pulpa de pui cu pielita Pulpa de pui fara pielita Snitel din carne de pui Carne de strut Supa de gaina 1/2. 150g negatita 1 bucata. fara piele Pulpa de gisca Piept de pui . 20g 1 bucata.5 Points 2 Points 2 Points 5. Ardei gras. fara pielita Gisca.5 Points Legume Alge Avocado Anghinare Andive Broccoli Conopida.5 Points 10.5 Points 5 Points 11 Points 0.5 Points 5. Papadie. Verdeturi Dovleac. 150g negatita 1 bucata. proaspat Limba Pateu de gisca Pateu de vaca Pateu de pui Pateu de porc 1 pahar.5 Points 12. Gulie. 150g 12. Ciuperci Ridichi. 15g 1 felie.5 Points 4.5 Points 1.5 Points 3 Points 2 Points 4 Points 7. 200ml 150g negatita 1 lingura. Rabarba. proaspata Carne tocata de porc Cotlet de porc Snitel din cotlet de porc Cirnat de porc Carne de vinat. Suc de legume Castravete. cu piele Gisca. 20g 100g nepregatit 1 lingura. Usturoi. Morcovi.5 Points 3 Points 3 Points 1. Varza murata Spanac.

5 Points 1 Points 1. Fasole uscata.5 Points 0. alcoolice Vin de mere Bere.5 Points 0.5 Points 0 Points 0. Punsch Campari Cognac Vin dulce Vin fiert lichior. cu zahar 200ml 200ml 200ml 1 ceasca. conserva Linte . instant cu zaharina Cappuccino. Apa minerala Cacao Nectar de fructe cu zahar Ceai /de fructe. 200ml 200 ml 200ml 1 Points 0. Romanesco Fasole boabe la conserva Telina Varza Alba 100 g 100 g 70 g 100 g 1 Mina plina 50g 5 Bucati 1 Bucata 2 Linguri 50g 1 lingura 100 g 100 g 1 bucata 1700 g 0 Points 0 Points 0 Points 0 Points 0. orice fel Bere cu malz Rom Tuica.5 Points 1 Points 2 Points 1 Points 1 Points .. Apa.5 Points 2.5 Points 1 Points 1 Points 1. instant cu zahar Cappuccino. nealcolizate Bere fara alcool Suc de mere amestecat cu apa minerala Bitter Lemon Cappuccino cu lapte Cola Cola light Cappuccino. Suc de legume Salata Sparangel Dovlecei Mazare Masline verzi Masline negre Porumb. Suc de rosii. orice fel 200ml 330ml 200ml 100ml 20ml 50ml 200ml 20ml 200ml 20ml 20ml 1.Varza chinezeasca.5 Points 0 Points 1 Points 0 Points 0 Points 0 Points 5 Points 2 Points 1 Points Bauturi.5 Points 0.5 Points 1.5 Points 1 Points 0.5 Points 0 Points 1 Points 0 Points 0 Points Bauturi. orice fel Bowle. cafea + lapte fara zahar Cappuccino cu frisca Suc cu multivitamine light Icetea Energie-Drinks Ceai de fructe Suc de fructe Cafea Ceai din plante Bauturi Light.5 Points 0.5 Points 0. Apa plata. 150ml 200ml egal 150 ml 150 ml 150 ml 150 ml 200ml 200ml 200ml egal 200ml egal egal toate 1 cana.5 Points 1 Points 1 Points 1.5 Points 3.5 Points 3.

30g 1 lingura 3 Points 1. Suc de legume Pina Colada Vin spumos.. 20g 1 lingura. buc.5 Points 0. 30% Grasime 1 buc. 65% Grasime Brinza proaspata.. 30g Pina la saturatie 1 lingura.. nepreparat) Baton de müsli Pesmet Orez. 30g 1 buc. Sampanie.5 Points 1 Points Cartofi Cartofi taranesti Faina de cartofi Crochete din cartofi Cartofi fierti Piure de cartofi. 50g 7 Points 0.. 10g 45 g 1 lingura.5 Points 1 Points 0. 10g 1 buc. 200g 1 lingura. orice fel nepreparat Orez orice fel fiert Müsli cu ciocolata 1 ceasca.5 Points 0. 60g 1 buc. 20g 1 lingura.5 Points 1 Points Brinza Brinza moale 50% Grasime Camembert. 10g 1 lingura. naturala cu verdeata. 30g 1. 10 g 1 lingura..5 Points 2 Points 3.5 Points 6. 10g 1 lingura. 20g 40g 1 ceasca.5 Points 0.5 Points 1. sec Whisky 100 g 200 ml 100ml 50ml 100ml 100ml 200ml 50ml 50ml 20ml 0 Points 5.5 Points 1 Points 1. negru & dulce Vin. Popkorn Faina. 20g 1 lingura. dulci Müsli fara zahar Porumb uscat. 60% Grasime Brinza cu ciuperci. 30g 1 buc. tip. 10g 1 lingura. uscat Ovaz/-Fulgi de cereale Mei uscat Müsli crocanti. sec Sprit Vermut. orice fel Sherry Vin. 10g 1 Points 2 Points 1 Points 0. orice fel Drojdie proaspata Malai Orez (pentru orez cu lapte. comert Cartofi prajiti Cartofi prajiti in cuptor Rösti Galusti din cartofi (specialitate austriaca) Cartofi dulci 1 Port.5 Points . Brie & alte de acs.. 30g 1 buc. dulce Vermut. 10g 1 lingura. 45% Grasime Camembert.5 Points 1 Points 2 Points 0. 10g 1 lingura. 20g 1 kl.5 Points 1 Points 2 Points 1 Points 9. 10g 150g 150g 1 buc.5 Points 2 Points 0.Varza chinezeasca. .5 Points 3 Points 2 Points 4 Points 0. 45% Grasime Brinza cu ciuperci. 100g 1 lingura.5 Points 1 Points 1 Points Cereale Cornflakes Popcorn. 100g 1 buc. 25g 1 lingura.5 Points 1 Points 1 Points 0.5 Points 1 Points 1 Points 1. Pufarine Seminte din cereale Gris. 10g 1 lingura.

5 Points 3 Points 3 Points 3 Points 1 Points 1. 10g 10 buc.5 Points 2 Points 2 Points 2 Points 2 Points 4 Points 1. 5g 1 mina plina. 30g 2 Points 3 Points 2. 5g 1 buc. 50 g 30 g 20 g 10 g 150 ml 25 g 150 g 125 g 45 g 45 g 250 ml 250 ml 100 g 100 g 2 Points 0..5 Points 0.5 Points 1 Points 5 Points 1.5 Points 0. orice fel Iaurt de soia Salam de soia Soia uscata – granulata Bautura din soia fara zahar Bautura din soia cu zahar Quorn (CH) Soia uscata 1 bucata.. 5g 1 buc. 8g 1 lingura. 5g 5 buc. 30g 1 lingura.5 Points 5 Points Snacks Chips Alune sarate prajite Grisine Party Mix Migdale prajite Popcorn. ex.Cartofi fierti (Philadelphia) Gorgonzola Cascaval. 5g 4 buc. 25g 2 lingura.5 Points 0..5 Points 1 Points .5 Points 2.5 Points 6.5 Points 0. dulce Covrigei sarati Stixuri 15 g 1 lingura. 10g 4 buc.5 Points 2. 30g 1 lingura. 10g 2 Points 1 Points 0. 10g 1 mina plina. 45% Grasime Parmezan.5 Points 2 Points 1 Points 2 Points Ou & Produse Vegetale Ou Albus de ou Galbenus de ou Pudra de ou Lapte de soia Tofu Soia desert. Emmentaler.. 25g 1 felie 1 felie. proaspata Seminte de dovleac Seminte de in Migdale 1 lingura.. fara grasime Popcorn.. 30g 1 buc.5 Points 1. 15g 2 lingura.5 Points 0. 45% Grasime Brinza topita. 30g 1 buc. 45% Grasime Pina la saturatie 1 buc. 10g 50g 1 mina plina. 5g 1. 50g 1 buc. 20-25% Grasime Brinza de capra.5 Points 1.5 Points 2.5 Points 0. 10g 1 lingurita.5 Points Nuci & Seminte Alune de pamint Alune Nuca de cocos. 50g 1 lingura. 60% Grasime Roquefort Brinza de oaie/Feta. 30-32% Grasime Mascarpone Mozzarella Brinza Raclette. 45% Grasime Brinza topita (in pachetel patrat). 20g 1/2 bila. 30% Grasime Brinza topita.5 Points 0.5 Points 0.

5 Points 7. naturala cu verdeata. 60g 1 buc.5 Points 3 Points 0.5 Points 3 Points 1. 330ml 3 lingurita. 250ml 250ml 1 lingurita. 15g 250ml 250ml 250ml 1 Glas.5 Points 1 Points 2. 70g 3 buc. pina la 0. 25g 1.5 Points 5 Points 4 Points 1. 1.5 Points 0.. 3. 5g 1 Becher.5 Points 1 Points 1. 0. 250g 1 lingura. orice fel Smintina.5% garsime Zer Frisca.. 250ml 2 linguri. 20ml 2 lingurita.5 Points 0.5 Points Lapte & Produse din lapte Lapte batut Lapte batut cu fructe Creme Fraiche Iaurt cu fructe. naturala cu verdeata.. pina la 3. Pizza & Co . 0.1% garsime Iaurt de baut cu fructe Frisca pentru cafea. 15g 3 lingura. lichida..4% garsime Iaurt cu fructe. pina la 30% garsime Iaurt cu frisca.... 7g 1 lingurita. 70g 1 buc 100g 9g 7 Points 8. 15g 250ml 250ml 4 lingurita. 150g 1 buc. 75g 1 lingura.5% garsime Lapte. 150g 150g 180g 1 pahar. 5g 1 lingurita. 150g 1 buc.5 Points 9 Points 3 Points 5. 100g 1 buc. 5g 1 Points 1 Points 1 Points 0. 0..5% garsime Iaurt natural. pina la 1.5 Points 1.Alune sarate prajite Nuci macinate Fistic Seminte de susan Seminte de floarea soarelui Nuci 1 lingura. 10% garsime Kefir..5% garsime Lapte condensat. 40g 1 buc. 10ml 3 lingurita. pina la 3.1% Fett Crema de brinza. 4-7% garsime Lapte condensat pina la 12% garsime Lapte praf Lapte. 5g 7 buc.. 50g 1 buc.5 Points 2 Points 3. orice fel Iaurt cu frisca. 24% Grasime Crema de brinza.5 Points 0. 5g 1 buc. 150g 1 pahar.. 5g 1 lingurita..5 Points 3..3% garsime Lapte. 100g 1 buc.5 Points 1 Points 7 Points 7 Points 0.5 Points 1 Points Prajituri & Dulciuri Prajitura cu mere Strudel cu mere aus coca frageda strudel cu mere in foi de strudel Gogoasa cu glazura Prajitura cu crema de zahar sau ciocolata Christstollen –prajitura germana de craciun Gogoasa Prajitura cu brinza Turta dulce Linzer Torte biscuiti Chec Prajitura cu mac Guma de mestecat cu zahar 1 buc... 150g 1 buc. 30ml 1 pahar.5% garsime Kefir.5 Points 4 Points 7 Points 1 Points 1 Points 1 Points Paste fainoase.5 Points 2 Points 3. 15g 1 buc.5 Points 3 Points 0. 25g 1 buc. 20% Fett 1 pahar..

20g 1 ceasca.5 Points 0 Points 0. 10g 1 ceasca. 180g 1/2 Pizza. 14g 1 mina plina. 5g 1 buc. 50g 0 Points 0 Points 1 Points 2 Points 0.5 Points Sosuri & Dressings din comert Bratensauce Chilisauce Chutney Cocktail-Dressing 1 lingura. 30g 1 lingura.5 Points 0 Points 0. Mandarine.5 Points 1 Points 0. 100g 1 portie. Caise. 1/2 fruct.5 Points 1 Points 2 Points 7 Points 8.5 Points 1 Points 0. fierte Tortellini.. orice fel. 60g 1 buc.5 Points 2.5 Points 0. 125g 1 buc.5 Points 1. 100g 2 buc. 120g 1 portie. 150g 1 bucata 1/2 fruct mic. 30g 1 ceasca. 30g 1 lingura.. 20ml 1 lingura... uscati Paste din orez... Pizza cu Legume. Fructe de padure orice fel Pere. fierte Gnocchi (paste facute din faina+cartofi) Foi de Lasagne uscate Paste fainoase.. Corcoduse Prune mari Stafide Struguri Prune 100 g 100g 1 mica.5 Points 2 Points Fructe Ananas.5 Points 2 Points 4. cca. 50g 1 portie. 30g 1 lingura.5 Points 10 Points 2 Points 0. 20ml 1 lingura. proaspete Kiwi.Alune sarate prajite Cannelloni. gatiti Paste fainoase cu ou. 50g 1 buc 8 buc.5 Points 0 Points 0. 125g 1 lingura. Nectarine Cirese Pepene Litchi Conserva de fructe cu zahar Portocale.Spanac. 30g 1 lingura.5 Points 2. 20ml 1 lingura. 30g 1 lingura.5 Points Salate Salata din carne cu maioneza Salata de pui cu maioneza Salata de hering Salata de cartofi cu maioneza Salata de cartofi cu ulei Salata de paste Salata de orez cu ton Rosii/Castravete cu smintina Salata cu cirnati 1 lingura. fierti 1 lingura. 100g 3 buc.5 Points 1.. Champignons Pizza Salam Ravioli.5 Points 0. Papaya.5 Points . Gutui Mango. 20ml 0.5 Points 2 Points 0 Points 1 Points 0. 50g 100 g 4 buc. Mere. Capsuni Banane Chips din banane Curmale Grapefruit Snochine.5 Points 1 Points 2 Points 2 Points 0. 50g 2 lingurite. 120g 1 Points 0. zb. 30g 1 lingura.5 Points 3. 150g 1/2 Pizza cca. 30g 1 lingura. 30g 1 lingura. 160g 1 ceasca. 120g 1/2 Pizza cca. 40g 2 buc. fierte Pizza Margherita. 30g 2. Piersici.. 12g ½ fruct 1 buc.

5 Points 1 Points 0.5 g 1 buc = 8g 1 buc = 41 g 1 buc = 60 g 1.5 Points Diferite Amicelli After Eight Balisto Banjo 1 buc = 12.5 Points 0.5 g 1 baton = 24 g 1 buc = 28 g 1 Point 3.5 Points 1.5 Points 2 Points 0 Points 0.5 Points 0. 20ml 1 lingura. 15ml 1 lingura. 20ml 1 lingura.5 Points 1.5 Points 1 buc = 6 g 1 baton = 24 g 1 baton = 12. 5g 10g 1 lingura.Alune sarate prajite Fix für Salatsauce French-Dressing Grillsauce Italien-Dressing Iaurt-Dressing Sos de brinza Ketchup Sos cu smintina Sos de salata mit Öl Sos de salata fara ulei Salsa Sauce Sauce Hollandaise Sos de mustar Sos de rosii Vinaigrette(otet si ulei) 1 lingura.5 Poins 2. 15ml 1 lingura.5 Points 3 Points 1 baton = 60 g 1 baton = 60 g 5.5 Points 0. 15ml egal 3 lingura.5 Points 0. 60ml 1 lingura. = 25 g 7 buc = 25 g Points 1.5 Points 1 Point 5 Points 8 Points . 20ml 1 lingura.5 Points 0.5 Points 0.5 Points 7 Points 1 TL = 5 g 1 baton = 26 g 0. 40ml 1 lingura. 20ml 2 lingura. 15ml 1 Points 0.5 Points 1 baton = 60 g 1 baton = 40 g 7 Points 4. 20ml 1 lingura.5 Points 1 Points Dulciuri Haribo HARIBO forever fun HARIBO forever fun plus Kinder Kinder Schoko-Bons Kindercountry Kinderschockolade Kinderschokolade Milchschnitte Mars Mars Mars Mandel Milky Way Milky Way Brotaufstrich Milkyway Snickers Snickers Snickers Cruncher Cantitate 7 buc.5 Points 2.5 Points 2. 20ml 1 lingura. 15ml 1 lingura.5 Points 1.

5 Points 6.5 Points McDonalds Micul de jun Big Breakfast Egg McMuffin H-Lapte Ham & Eggs California Bagel Philadelphia Bagel Sweet Breakfast McCroissant Burger Big Mäc Fischmäc Gemüse Mäc Hamburger cantitate Points 13 9.5 Points 4.5 Points 2 Points 13.5 Points 3.5 Points 3 Points 3.5 1 cutie (250 ml) 4 9. Erdnuss oder Choco Choco Crossies Duplo Ferrero Küsschen Giotto Hanuta Happy Hippo Snack Knoppers Lion Löffelbiskuits Mini Bounty Mini Mars Mini Schnickers Mini-Kit Kat MM's Linsen MM's Peanut Mon Cherie Negerkuss Nipon Knusperreis Nuts Pingui Raffaelo Rocher Studentenfutter Twix / Raider Yes Torty Yogurette 1 buc = 60 g 1 buc = 37 g 1 buc = 37 g 1 Pck = 35 g 1 Riegel = 18 g 1 buc = 9 g 1 buc = 5 g 1 buc = 23 g 1 buc = 25 g 1 bucata 1 baton = 40 g 3 bucata 1 bucata = 28 g 1 bucata = 20 g 1 bucata = 18 g 17 g 12 bucata = 10 g 5 bucata = 12 g 1 bucata 1 bucata 1 bucata 1 baton 1 bucata = 30 g 1 bucata = 10 g 1 bucata = 13 g 50g 1 bucata = 60 g 1 bucata 1 baton = 12.5 8.5 Points 4 Points 1.5 g 6.5 11 7 11.5 Points 4 Points 4.5 Points 1.5 Points 1 Point 3 Points 2 Points 2 Points 2 Points 1 Point 1 Point 1 Point 2 Points 1.5 Points 5.5 11 5 .5 9 11.5 Points 2.5 Points 3 Points 4.Bounty Ceralisto Joghurt-Creme Ceralisto.5 Points 2 Points 0.

1 pro 0.2 75 ml 75 ml 75 ml 4 9 4 3 3.1 pro 0.5 7 .1 6.45 0 1.5 1.1 pro 0.5 0 1.5 1 cutiuta 1 cutiuta 1 cutiuta 1 1 1 1 Becher 6 pro 0.4 1.5 mici 7.5 10.5 5.5 5.5 13 6.5 10 6 buc 9 buc 20 buc 11 buc 5 7 16 13.Egg McMuffin Hamburger Royal Hamburger Royal TS Cheeseburger McRib McChicken Nuggets Chicken McNuggets Chicken McNuggets Chicken McNuggets Chicken Crispies Salat Haus Dressing mit Joghurt Italienisches Dressing Kräuter Dressing Mexicana-Salat Chefsalat Saucen Dulce-acrisor Sauce Berbecue-Sauce Currysauce Bauturi McFlurry Cappuccino Milchshake ciocolata Milchshake Schoko Milchshake Vanille Cola Cola light Fanta Sprite Bonaqua Suc de portocale Cartofi Cartofi prajit Dulciuri Kirschtasche McFlurry Nuts 9.5 11.1 pro 0.5 5.

American Style Ofenfrische Champignon Flambiata Chili-Pui Flambiata Grill-Legume Flambiata Ardei-Salami.5 19.5 16. Mexican Style Culinaria Indian o.5 8.5 13 12 19 13.5 7 8.9 10. Hawai Ristorante Prosciutto + Pomodori Ristorante Quattro Formaggi Ristorante Vegetale cantitate 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza 1 Pizza Points 20.Milchshake ciocolata Mc Flurry Milka.5 22 20 16.5 5.5 16 20.5 19.4 9 3 4 5.5 17 .5 18 18 18.5 5 Dr.5 7.8 7 8. Past Flambiata Rauch-Sunca Ristorante Funghi+ Spinaci Ristorante Hawaii + Tonno Ristorante Mozzarella + Salame Ristorante Pollo. Oetker din comert Pizza Big Americans California Big Americans Hawai Big American Supreme Big Americans Texas Calzone Speciale Culinaria Chin. Style Culinaria Greek o.5 18 20 20.capsuni McFlurry Smarties Mc Flurry Daim Mc Flurry Bounty Sundae Eis la cornet Sundae Eis cu capsuni Sundae Eis cu caramel Sundae Eis cu ciocolata Donuts ciocolata Donuts zahar Blaubeer-Muffin Schoko-Muffin Placinta cu mere 5.

5 13.1 12.2 12.6 14.2 13.1 11.7 13.3 13.6 12.6 12.6 13.5 12.5 11.1 12.8 11 12.9 .8 14.6 14.7 13.1 14.8 13.Milka Milka Alpenmilch Milka alba Milka nuci Milka struguri-nuci Milka alune Milka Mandel Milka Alpen-crema de lapte Milka Crispy Cappuccino Milka frisca-Creme Milka Zartherb Milka iaurt Milka Café-Creme Milka Nuss-Nougat Milka Nuss-Nougat (A) Milka Erdnuss-Krokant Milka Schoko & Keks Milka Knusper Zauber Milka Noisette Schoko Flakes Milka Alpenmilch Schoko Flakes Milka Ganze Mandeln Milka Ananas-Joghurt Milka capsuni -Buttermilch Milka Weisse Cocos Milka Waldbeer-Joghurt Milka Schokus Pokus Milka Mandel Cookies Milka ICE Milka Vanille-Kipferl Milka Mohn-Marzipan Milka Wintermandel Milka Aprikose & Quark 40g Milka Cocos & Keks 40g Milka Honig & iaiurt 40g Milka Naps + Block Alpenmilch Milka Naps + Block Nuss Milka Naps capsuni Milka Naps Sahne-Creme Milka Naps Weiss Milka Naps Noisette cantitate 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g 100g Points 12.2 12.1 13.8 14.7 13.2 13.3 14.1 15.1 13.8 13.1 13.6 13 13.9 15.6 14.9 12.2 12.3 13.

1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc 1 buc Points 2.5 30 min 3 3 3 2 4 5 1 3 3 .9 Points 4 Points 4 Points 3.9 Points 6.5 0.5 Points 1 Points 3.5 1.4 Points 7.9 Points Bonus Points 15 min.5 Points 3.6 Points 9.5 1.8 Points 4. Aerobic Aqua-Aerobic Badminton Ballet Basketball Alpinism Catarare Biliard Bowling Disco Dancing 1.5 1 2 2.3 Points 6.5 Points 1.5 1.7 Points 5.8 12.Milka nuci Milka Triolade 100g 100g 12.6 Points 1.6 Points 7.5 Points 4.9 Points 4.6 Points 0.5 Langnese Inghetata pe bat / pahar Brauner Bär Calippo Cola Calippo capsuni Capri Cornetto capsuni Cornetto nuci Cornetto Royal Cornetto Whippy Cornetto Soft capsuni fara cornet Cornetto Soft alune fara cornet Cornetto Soft cirese fara cornet Cornetto Soft Stracciatella fara cornet Cornetto Soft Vanille fara cornet cornet Cremissimo classic Crème Trüffel Magnum Classic Magnum Double Chocolate Magnum Mandel Magnum Riegel Caramel & Nuts Magnum alba Magnum iaurt fresh cantitate 1 buc.5 Points 4.5 1.9 Points 5.

5 2 2.5 1 1.5 1.5 2 2 2 2 3 3 1 2.5 2 2 0.patinaj scrima Flamenco Frisbee fotbal gradinarit dans Golf Gymnastik Handball Lucu in casa Hockey Inline-Skaten Joggen Judo Karate Kickboxen Kricket Ski fond Dans latinamerican.5 1 1. 10min/km) Bicicleta usor Intensiv Calarit Incet Trap Galopp Patinaj cu role Rugby Salsa-Tanz Joaca cu mingea inot A sari coarda Skateboard Ski Snowboard Plimbare incet Normal 1. Alergat ( ca.5 1 3 2 3 3 4 2 2 2 2 3 1 4 4 4 4 6 6 2 5 4 5 2 3 2 3 4 4 4 4 2 4 6 3 4 4 1 2 .5 2 2 2 2 1 2 3 1.5 2 1 1 1 1 1.5 0.5 1 1.

5 p Brinza uscata gen cascaval(Schnittkäse) (30% grasime)1 bucata (30 g) 261 mg Calciu 2p Brinza de vaca degresata(Magerquark) 300g 276 mg Calciu 4p Tofu (cascavalul vegetal) 250 g 262 mg Calciu 5p Broccoli 250 g 262 mg Calciu 0p Praz 250 g 217 mg Calciu 0p Basilikum(Busuioc) 15 g 300 mg Calciu 0p Grünkohl (un fel de salata care se culege dupa ce a dat inghietul) 250g 530 mg Calciu 0p Fenchel (in engleza este fennel iar in romana dictionarul traduce fenicul sau molura dar cred ca este gresit) 250 g 272 mg Calciu 0 p Alimente bogte in fibre/100g -fulgi de ovaz 10g -orez 4.1 g -prune uscate 5 g -paste integrale 8 g .5 1 2.5 1 3 4 6 4 3 2 6 3 2 5 4 4 4 3 2 Produse care contin calciu Lapte (degresat)1 pahar(250 ml) 295mg Calciu 2 p Parmesan (32% grasime) 3 linguri(24 g) 288 mg Calciu 1.3 g -morcovi 12.5 2 3 2 1.6g -porumb 9.7g -linte 17g -soia boabe 21.2 g -conopida alba 26.5g -knäckebrot (pinea uscata suedeza) 14g -mazare 16.5 2 2 2 1.5p Iaurt (degresat)250 g 285 mg Calciu 2 p Lapte batut(Buttermilch) 1 pahar(250 ml) 272 mg Calciu 1.9 g -fasole uscata alba 23.5 1 3 1.rapid Squaredance Squash Step Aerobic Stepptanz Surf nu pe internet  Scufundari Tenis Tenis de masa Urcat de scari Volleyball Walking Ski nautic Windsurfing Yoga 1.

usor (de exemplu la aburi) 3. patrunjelul etc 4. Fructele cu coaja mai tare (precum merele. precum fasolea verde. Cereale integrale si tarata de la acestea 2. Legumele. dar si citricele 5. mai ales daca sunt mancate crude. fasolea uscata. Oleaginoasele. pastarnacul. perele etc). telina. nautul etc 6. mazarea. precum: morcovii. Radacinoasele.3g Alimente care contin fibre: 1. dar pot fi si gatite. cartofii. Semintele si nucile. dar nesarate si neprajite .-piine integrala 8.

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