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Daur Atlet
Daur Atlet
Jumlah
KH
P
BM
penukar
Sumber KH
12
480
P. Hewani
Rendah L
2.5
L Sedang
5
L Tinggi
1
P. Nabati
2.5
17.5
Sayuran
A
B
3.5
17.5
C
Buah
8.5
102
Gula
5
60
Susu
Tanpa L
L Sedang
3 1/4
32.5
L Tinggi
Minyak
Tidak Jenuh
3
Jenuh
8
Jumlah
709.5
48
17.5
35
7
12.5
2100
5
25
13
7.5
3.5
125
375
150
187.5
87.5
425
250
22.75
19.5
406.25
146.25
15
40
125
150
400
4656.25
Kelompok
Jumlah
SP
SP
SP
MS
SS
SS
BM
penukar 04.30
07.30
09.30
11.00
12.30
13.00
Sumber KH
12
0,5+0,66
1
3
1
P. Hewani
Rendah L
2.5
2.5
L Sedang
5
1
1
L Tinggi
1
P. Nabati
2.5
1.5
Sayuran
A
B
3.5
1
C
Buah
8.5
1
0.5
1.5
Gula
5
1
1
Susu
Tanpa L
L Sedang
3.25
0.5
1
L Tinggi
Minyak
Tidak Jenuh
3
Jenuh
8
0.5
2
1
2.5
SS
15.30
1.5
0.5
1
0.25
3
1
SS
16.30
SS
17.30
MM
20.30
0.5
SM
22.00
3.25
0.25
3
1
1
0.5
1
2
1
1
0.5
JAM
04.30
07.30
09.30
HIDANGAN
BAHAN
MAKANAN
Roti Pisju Roti
Keju
Pisang ambon
Mentega
Jus Mangga
Mangga
harumanis
Gula
Air
Kue Lumpur
Terigu
Kentang
Telur
Gula
Santan
Mentega
Susu
Susu sapi
Spring Roll
Semangka
11.00
Nasi
Ayam rica-rica
Tempe bacem
Sayur bayam
Jeruk
Jus strawberry
12.30
Bandros
BERAT
(gr)
AIR
(g)
ENERGI
PROTEIN LEMAK
(kal)
(gr)
(gr)
116.56
3.76
0.56
57.05
3.99
3.55
54
0.5
0.4
18.55
0.01
2.04
62.1
0.54
0.27
47
17.5
50
2.5
135
18.8
6.73
36.45
0.4
116.91
13
200
25
70
55
13
40
5
200
0.7
200
1.47
58.38
40.86
0.7
32
0.8
176.6
51.22
41.62
43.4
84.7
51.22
48.8
37.1
122
1.12
1.47
6.82
0
0.8
0.02
6.4
0.125
0.14
5.94
0
4
4.08
7
50
55
30
30
30
5
90
2.95
40.86
26.97
28.98
27.12
0
82.89
83.25
84.7
10.8
2.7
10.2
43.5
25.2
2.25
6.82
0.3
0.3
1.11
0.05
0.45
0.25
5.94
0.18
0.03
0.36
4.9
0.18
Nasi
Ayam tnp kulit
Cabe merah
Tempe
Kecap
Bayam
Jeruk manis
Strawberry
Air
300
100
170.1
55.9
540
110
9
17.2
0.9
1.24
75
41.47
150.75
3.3
6.6
100
55
215
100
94.5
47.96
197.8
100
16
24.75
92.45
0.9
0.4
1.89
0.4
0.11
1.24
Tepung beras
Kelapa
Santan
Mentega
50
15
40
5
10.5
32
0.8
176.5
27
48.8
37.1
3.5
0.6
0.8
0.02
0.25
2.25
4
4.08
180
13
100
151.74
0.7
100
153
51.22
1.62
0
11.7
0
68
50
13
25
5
50.45
2.95
0.7
22.07
0.8
68
83.25
51.22
15.25
37.1
0.47
2.25
0
0.8
0.02
0.2
0.25
0
0.875
4.08
Terigu
Telur
Wortel
Sawi putih
Taoge
Minyak
Semangka
13.00
Jus alpukat
Alpukat
Gula
Air
15.30
Pancake Ubi
Ubi kuning
Terigu
Gula
Susu
Mentega
Pepaya
Pepaya
55
47.68
25.3
0.27
16.30
Siomay ayam
wortel
Tepung sagu
Tepung terigu
Wortel
Ayam
25
25
50
55
3.5
2.94
44.95
30.74
88.24
83.2
18
163.9
0.05
2.24
0.5
10.01
0.05
0.24
0.3
13.75
17.30
Pisang
Yogurt
Pisang ambon
Yogurt
100
200
72.9
176
108
104
1
6.6
0.8
5
20.30
Nasi
Sapi lada hitam
Nasi
Daging sapi
Lada hitam
Tahu
Terigu
Minyak
Kangkung
Taoge
Jambu biji
Air
300
105
170.1
69.3
540
211.05
9
17.37
0.9
14.7
110
25
5
75
25
200
100
93.28
2.94
0
68.25
22.6
172
100
74.8
83.2
43.5
21
8.5
98
7.58
2.24
0.05
2.55
0.92
1.8
5.06
0.24
4.9
0.525
0.3
0.6
Beras
Gula
Susu
Apel
25
13
100
85
3
0.7
88.3
71.48
89.25
51.22
61
49.3
2.1
0
3.2
0.25
0.425
0
3.5
0.34
3221.67
4652.52
147.21
129.75
Tahu Crispy
Cah kangkung
Jus jambu
22.00
Turkish rice
pudding
Apel
JUMLAH
KH
(gr)
Ca
(g)
Fe
(mg)
Zn
(mg)
Vit A
(mg)
Vit B1
Vit B2
Vit C
(S.I)
(mg)
(mg)
0.047
0
0
0.001
0
0.175
0.025
0.055
4.5
0
0
0
0.1
0
8.1
23.5
2.29
12.15
0.035
16.06
4.7
135.97
10
0.0375
20.25
0.7
0.26
0.1
0.0275
0.27
0
0
0.1
0
0
0
0
0
0
1620
12.22
0.07
0.012
9.65
9.45
0.38
12.22
3.04
0.07
8.6
2.75
44.1
47.3
0.07
10
0.75
286
0.1625
0.49
1.65
0.012
0.04
0.055
3.4
0
0
0
0
0
0
0
0
0
57.2
0
0
0
0
0.0125
0.063
0.06
0
0
0
0.06
0.00875
0
0.2
0
0
0
0
0
14.7
0
0
0.8
0
2
19.3
0.38
2.37
0.51
1.29
0
6.21
5.5
47.3
13.5
16.8
49.3
0
6.3
0.325
1.65
0.3
0.33
0.24
0
0.18
0
0
0
0
0
0
0
0
57.2
2137.5
249.6
6
0
531
0.025
0.06
0.012
0.015
0.027
0
0.045
0.0175
0.2
0.012
0.054
0.045
0
0
0
0
5.4
0.9
1.5
0
5.4
119.4
0
75
14
0.12
1.5
0
0
0
0
0.15
0.08
0
0
0
0
10.12
116.25
0.14
2.9
6.16
21.71
166
18.15
43
3.5
0.22
1.18
0
0
0
2293
104.5
83.85
0.04
0.04
0
0.1
0
0
41
26.95
176.3
40
1.5
3.04
0.07
2.5
1.2
10
0.75
0.4
0.195
0.04
0.055
0
0
0
0
0
1.5
0
0
0.06
0.0075
0
0
0
0
0
0
0
0.6
0.8
0
13.86
12.22
18
0.07
1.62
0.012
0
0
324
0
0.09
0
0
0
23.4
0
16.18
19.3
12.22
1.075
0.07
29.92
5.5
0.07
35.75
0.75
0.27
0.325
0.012
0.425
0.055
0
0
0
0
0
3010.36
0
0
0
0
0
0.025
0
0.0075
0
0
0.0175
0
0
0
10.88
0
0
0.25
0
6.71
12.65
0.93
200.75
0.02
42.9
21.16
19.3
3.95
0
2.74
4.8
22.5
7.7
0.36
0.28
0.5
0.82
0
0
0
0
0
0
3562.5
0
0.002
0.024
0.02
0
0
0.016
0.02
0.044
0
0
9
0
24.3
8
20
240
0.2
0.2
0.2
0
0
0
0.05
0.08
0.11
0
9
0
119.4
0
75
11.55
0.12
2.94
0
0
0
0
0.15
0.084
0
0
0
0
1.76
19.3
0
2.92
1.07
24.4
136.4
4.8
0
50.25
41.5
28
0.88
0.28
0
1.725
0.2
2.2
0
0
0
0
0
0
0
0
0
4156.5
5
50
0.066
0.024
0
0.052
0.022
0.04
0
0.016
0
0.27
0.037
0
0
0
0
12.75
1.25
174
19.27
12.22
4.3
12.66
36.75
0.07
143
5.1
0.45
0.012
1.7
0.25
0.125
0
0
0
0
0
0
76.5
0.05
0
0.03
0.034
0
0
0
0
0
0
1
4.25
720.27 2080.418
37.18
0.425 18526.96
1.9405
1.22275
577.805