Aliment Calorii Proteine Glucide Lipide

100gr peste sau

carne fara 160 20 - 8
grasimi
100gr carne sau
peste cu 200 20 - 12
grasimi
25gr jambon 37 7 - 1.2
slab
1 ou 74 6.7 - 5.2
1 galbenus 55 2.4 - 5
100gr lapte 68 3.5 4.9 2.5
25gr lapte praf 115 7.5 4 1.2
100ml 213 3.5 3.1 20
smantana slaba
100ml 299 2.5 2.3 30
smantana 30%
25gr branza 40 4.5 1 3
vaci
25gr branza oi 90 6.7 - 6
100gr iaurt 84 - - 8.4
10gr ulei 90 - - 10
10gr unt 84 - - 8.4
100gr untura 930 - - 99
10gr margarina 75 - - 8.3
100gr fructe 50 - 12.5 -
crude
100gr cartofi 90 2 20 -
25gr orez crud, 90 2 20 -
paste fainoase
100gr legume 20 - 5 -
verzi
100gr salam 450 20 - 40
uscat
100gr salam
obisnuit sau 316 17 - 26.3
crenvusti
100gr parizer 290 10.1 - 26.6
100gr fasole 350 22 50 1.8
sau mazare
100gr faina 351 9.6 72 1.7
porumb
100gr 60 2 12 -
mamaliga
100gr urda 136 18 6 4
100gr morcov 42 1.2 9.3 0.3
100gr ceapa 54 1.2. 1.9 0.2
100gr rosii 23 1.1 5 -
100g faina grau 310 10 75 -
100gr nuci 680 20 15 60
uscate
100gr ciuperci 40 4 6 -
proaspete
100g mazare 80 4 10 -
conserve
100g sfecla 40 - 10 -
rosie
100gr sirop 289 - 70 -
100gr halva 550 13 48 32
100gr zahar 400 - 10 -
100gr biscuiti 337 8 74 9.5
100gr ciocolata 550 6 55 40
100gr compot 109 - 26.5 -
100gr cacao 420 20 40 20
100gr frisca 300 - - 40
100gr gem 588 - 72 -
100gr 280 - 70 -
marmelada
100gr miere 335 0.4 81.3 -
100gr tort de 188 1.3 24.2 9.2
inghetata
100gr inghetata 182 3 16.5 12
100gr vin 70 - - -
50gr tuica 73 - - -
100gr bere 30.8 - - -
100gr paine 247 7.5 0.4 52.0

MODEL DE REGIM:

3 mese / zi
Nimic intre mese
1000 calorii / zi

DIMINEATA:
1 ou fiert sau ochi moldovenesc
1 iaurt mic 250ml lapte degresat
20gr paine

PRANZ:
100gr carne slaba – rasol sau gratar sau 200gr peste slab
100gr fructe 20gr branza s
Salata verde, varza alba sau rosie dupa dorinta.

SEARA:
Ca la pranz + 20gr paine
MAI ESTE VOIE:
50gr unt sau margarina pe saptamana
100ml ulei pe luna
APA: 1,5 2L la 24 de ore, se exclude bauturile indulcite sau alcoolice.