BNG TNH MACRO

I. Nhp thng tin vo cc mu xanh ny

Trng lng c th : 72 kg
T l m c th : 14 %
Mc vn ng ca bn : Lm cng vic nng nhc hay tp luyn nng 6, 7 ln/ tun
Bn mun tng, gim hay gi cn ? Gim cn, sit c, loi b m tha, gi li c bp

Trng lng c nc = 61.92 kg

BMR = 1707.472
s hot ng = 1.725
TDDE = 2445 kcal

II. S Protein, Carbs, Fat cn np trong ngy :

Protein : 180 gam T s P,C,F y qua Sheet Nutrition Facts
Carbs : 279 gam ln thc n, meal preperation
Fat : 68 gam

III. Trng hp gim cn khng thnh

Lu : Nu trong trng hp gim, sit cn bn n theo ng Macro (s P,C,F) m vn khng xung
th sau mi 2 tun h TDEE -200kcal, sau 2 ln h vn khng xung th xem li cch tp
khng c h thp hn na, nguy him n sc khe.Nhp TDEE* h 200 vo xanh bn di

TDEE* 2433 kcal

Protein 180 gam
Carbs 276 gam
Fat 68 gam
 BNG TRA GI TR DINH D
C s P,C,F bn Macro, cc bn da vo v tra bng ny ln thc n, di y l thng s c trong mi 100g trng lng thc ph

R chut vo A1 xem v d ln thc n

Thc Vt
Tn Carb(g) Fat(g) Protein(g) Kcal
Bnh m en 48 3 9 250
Bnh m 48 4 1 266
B xanh (baby) 3 0 3 21
B xanh (ma h) 3 0 1 16
B ao 3 0 0 14
Bng h 4 1 3 30
Bi chm 8 0 1 33
Bi 10 0 1 38
Bu 4 0 1 20
Bp ng ngt 19 1 3 86
Cam (qu) 12 0 1 47
Chanh (qu) 11 0 1 30
Chanh dy 23 1 2 97
Chui 23 0 1 89
Chm chm 21 0 1 82
C chua vng / cam 3 0 1 15
C chua xanh 5 0 1 23
C rt 10 0 1 41
C tm 6 0 1 24
Cy atis 11 0 3 47
Cy bc h cay 15 1 4 70
Cy bc h lc 8 1 3 44
Cy i hong 5 0 0.8 21
Ci bp 6 0 1 25
Ci cc / rau tn 3 1 3 24
Ci ngng/ci r 4 1 1 22
Ci tha 2 0 1 9
Ci tho 3 0 1 16
Ci xanh turnips 7 0 1 32
Ci xoong / x lch xoong 1 0 2 11
Ci xon Kale 10.5 0 3 49
Cn ty 4 0 1 16
C ci trng 3 0 1 14
C dip xon 18 0 1 73
C dn 10 0 2 43
C hnh 9 0 1 40
C ngh (gia v) 65 10 8 354
C t 28 0 2 118
C u 9 0 0.8 38
Dip L L 3 0 1.5 12
Du ty 8 0 1 32
Da chut c v 4 0 1 15
Da chut gt v 2 0 1 12
Da ci bp 5 0 1 25
Da ci b 4.5 0 2 17
Da gang 7 0 1 28
Da hu 8 0 1 30
Da li (honeydew), da l 9 0 1 36
Da rut vng (cantaloupe) 9 0 1 34
Da vng (casaba) 7 0 1 28
Dc mng 3.8 0 0.25 14
Da 13 0 1 50
Da, ci 15 33 3 354
Da, nc 4 0 1 19
Gi 7.5 0 5.5 44
Go nu / go lc 77 3 8 370
Go np 82 1 7 370
Go trng 79 1 6 360
Gng 18 1 2 80
Hoa chui 5.5 0 1.5 20
Hnh l 7 0 2 3
Hng qu 3 1 3 23
Hnh nhn 22 49 21 575
Ht hng dng (phi kh) 20 51 21 584
Ht sen 17 1 4 89
Ht iu 33 44 8 553
H l 3 0 2 16
Hng xim / Sa b ch 20 1 0 83
Ht 44 31 16 490
Khoai lang 20 0 2 86
Khoai s 26 0 1 112
Khoai ty 18 0 2 77
Kh 7 0 1 31
Kh qua (l) 3 1 5 30
Kh qua (qu) 4 0 1 17
Kiwi 15 1 1 61
L dip xon 5 0 2 23
L 11 0 0 42
Lc 16 49 26 567
Me chua 7 0 2 27
Mt 24 0 1 94
Mng tre 6 0 2 14
Mng ty 4 0 2 20
Mp ty / u bp 7 0 2 31
Mp 3.5 0 1 16
Mn 11 0 1 46
Mc nh 72 0 11 312
Ng sen 17.2 0.1 2.6 74
Ngi cu (?) 8 0 5 0
Ngn xu xu 6 0.4 0.3 18
Nho 18 0 1 69
Nc cam 10 0 1 45
Nc chanh 9 0 0 25
Nm hng ti 6 0.5 5.5 40
Nm m 4.5 0.3 4 33
Nm rm 4.5 0.3 4 31
Nm thng ti 5.7 0.8 4.6 35
Qu b ng (pumpkin) 6 0 1 26
Qu b (acorn squash) 10 0 1 40
Qu b (butternut squash) 12 0 1 45
Qu b 9 15 2 160
Qu hng b (?) 10 0 2 0
Qu hng 33 0 1 127
Qu hng 19 0 1 70
Qu lu 19 1 2 83
Qu na 25 1 2 101
Qu nhn 15 0 1 60
Qu qut 13 0 1 53
Qu o 10 0 1 39
Qut / tri tc 16 1 2 71
Rau bina (b xi) 4 0 3 23
Rau b 3.5 0 2.7 18
Rau dip xanh (x lch xanh) 3 0 0 15
Rau dip (x lch ) 2 0 1 16
Rau dn 4 0 2 23
Rau hng 5.5 0 2.2 18
Rau khoai lang 4 0 2.6 22
Rau kinh gii 6.5 0 2.7 23
Rau mung 3.5 0 3 30
Rau mi ty (ng ty) 6 1 3 36
Rau mng ti 4 0 2 14
Rau ngt 6 0 5.3 36
Rau ng 4.5 0 1.5 16
Rau th l 7 1 3 43
Rau ay 5 0 2.8 25
Rong bin agar kh 81 0 6 306
Rong bin irishmoss ti 12 0 2 49
Rong bin kelp (to bin) ti 10 1 2 43
Rong bin laver () ti 5 0 6 35
Rong bin xon c kh 24 8 57 290
Rong bin xon c ti 2 0 6 26
Rong bin/thch trng agar ti 7 0 1 26
Su ho 6 0 2 27
Su su/Xu xu 5 0 1 19
Sp l 5 0 2 25
S 25 0 1.5 99
Su ring 27 5 1 147
Thanh long 9 1.5 2 60
Tri cc 13 1 1 57
To 14 0 0 52
Ta t 7 0 3 26
Ti ty 14 0 1 61
Ti 33 0 6 149
Vi kh 71 1 4 277
Vi 17 0 1 66
Xoi 17 0 1 65
X lch bp M 3 0 1 14
Yn mch 66 7 17 389
u 10 0 1 39
u / trng nh 62 1 21 336
u / trng 60 1 23 333
u / xanh 63 1 24 347
u / en 62 1 22 341
u / 61 1 23 337
u cve / u a 7 0 2 31
u nnh (xanh) 11 7 13 147
u phng, lc sng 16 49 26 567
u ph la mm 3 3 5 55
u ph la rn 2 3 7 62
u ph okara 13 2 3 77
u ph rn 10 20 17 271
u rng (ht) 42 16 30 409
u rng (l) 14 1 6 74
i 14 1 3 68
t phi kh 70 6 11 324
t vng ngt 6 0 1 27
t xanh ngt 5 0 1 20
t xanh 9 0 2 40
t ngt 6 0 1 31
A GI TR DINH DNG
thng s c trong mi 100g trng lng thc phm. V D mi 100g Ba ch c 9g Protein, 53+19g Fat, 0g Carb.

ng Vt
Tn Carb(g) Fat(g) Fat bo ha(g) Protein(g) Kcal
Ba ch / ba ri (nc ngoi) 0 53 19 9 518
Ba ch / ba ri (vit) 0 21.5 0 16.5 260
Bp b 0 6 2.5 34 201
Chim ct, tht v m 0 12 3 20 192
Chim ct, tht 0 5 1 22 134
Chn g, tht v da 0 12 3 18 187
Chn g, tht 0 4 1 20 120
Chn ch 0 0 0 16 73
Cua bin (xanh) 0 2 0 18 87
Cua n hong 0 1 0 19 91
Cua vua Alaska 0 0.6 0 18 84
C chim 0 8 3 17 146
C chp 0 5.5 1 18 127
C cm 0 4.8 1.3 20.4 131
C m 0 6 1 18 127
C m 0 1 0 19 92
C nc (?) 0.5 7 0 24 114
C r phi 0 2 1 20 96
C thu thi bnh dng 0 8 2 20 158
C thu ty ban nha 0 6 2 19 139
C thu vua 0 2 0 20 105
C thu i ty dng 0 14 3.5 19 205
C Tra/basa (?) 0 0 2 23 125,170.00
C i 0 4 1 19 117
Cnh g, tht v da 0 16 4 18 222
Cnh g, tht 0 4 1 22 126
Cng g, tht v da 0 9 2 19 161
Cng g, tht 0 3 1 21 119
C g, tht v da 0 26 7 14 297
C g, tht 0 9 2 18 154
Da g 0 32 9 13 349
D dy b 0 3.5 1 12.5 85
D dy ln 0 10 4 17 159
Gan b 4 4 1 20 135
Gan g 0 5 2 17 116
Gan ln 2 4 1 21 134
Gan vt 4 5 1 19 136
Hn 4 2 0.7 12 86
L lch 0 3 1 18 100
Lng g, tht v m 0 29 8 14 319
Lng g, tht 0 6 2 20 137
Ln, c chnh 0 12 2.5 19 184
Li b 4 16 7 15 224
Li ln 0 17 6 16 225
Mng ln 0 13 4 23 212
M b 0 94 52 2 854
M l ln 0 94 45 2 857
Mc nang 1.2 1.2 0 16.5 79
Mc ng 3.5 0 0 14 93
Nghu 3 1 0 13 74
Phi b 0 3 1 16 92
Phi ln 0 3 1 14 85
Rut non 0 17 8 8 182
S 5 0 1 13 79
Sn b (nc v m) 0 26 11 17 306
Tai ln 1 15 5 22 234
Thn b 0 3 1 18 103
Thn ln 0 3 1 16 100
Tht thn ln (nc v m) 0 13 4 20 198
Tht thn ln (nc) 0 6 2 21 143
Tht b ti (c con c nc ln m) 0 22.5 9 17.5 278
Tht chn ln (nc v m phn pha h 0 16 5.5 19 222
Tht chn ln (nc v m) 0 19 7 17.5 245
Tht chn ln (nc phn pha hng) 0 5 2 21 137
Tht chn ln (nc) 0 5.5 2 20.5 136
Tht d 0 2 1 21 109
Tht g xay 0 8 2 17 143
Tht m ln 0 70 25 6 655
Tht sn (nc v m) 0 23 7.5 15.5 277
Tht thn b (phn nc) 0 6 2 21 142
Tht tru 0 1 0 20 99
Tht vai (nc v m) 0 18 6 17 236
Tht vai (nc) 0 7 2 20 148
Tht c b (nc v m) 0 19 7.5 18.5 251
Tht c b (phn nc) 0 7 2.5 21 155
Tim b 0 3.5 1.7 18 112
Tim g 1 9 3 16 153
Tim ln 1 4 1 17 118
Trng chim ct sng 0 11 4 13 158
Trng c 4 18 4 25 252
Trng g bc 2 12 4 11 167
Trng g kho, rim 1 10 3 13 142
Trng g luc 1 11 3 13 155
Trng g omelet 1 12 3 11 157
Trng g rn 1 15 4 14 196
Trng g sng, lng trng 1 0 0 10 47
Trng g sng, lng 4 27 10 16 317
Trng g sng 1 10 3 13 143
Trng g ty 1 12 4 12 171
Trng ngng sng 1 13 4 14 185
Trng vt ln 1 12 0 17 226
Trng vt sng 1 14 4 13 185
Tm hm gai 2.4 1.5 0 20.5 112
Tm hm phng bc 0.7 0.7 0 19 90
Tm 0 0 0 16 100
Vt hoang d, tht v da 0 15 5 17 211
Vt nui, tht v da 0 39 13 11 404
Vt nui, tht 0 6 2 18 132
c b 1 11 2.5 11 143
c ln 0 9 2 10 127
ui ln 0 33 12 18 378
i g, tht v da 0 15 4 17 211
i g, tht 0 4 1 20 119
c 3.5 0 0 18 89
c g, tht v da 0 9 3 21 172
c g, tht 0 1 0 23 110