ALIMENTAȚIE

Aliment Grame Calorii Proteine Lipide Carbohidrati Fibre Portie Calorii Proteine Lipide Carbohidrati Fibre Observatii

MIC DEJUN - ora 8.00

Frunze de patrunjel 100 36 3 0.8 6.3 3.3 200 72.00 6.00 1.60 12.60 6.60 o legatura mare = 200 g
Lămâie (zeamă) 100 29.00 1.10 0.30 9.30 2.80 10 2.90 0.11 0.03 0.93 0.28
Seminte de in 100 534.00 18.30 42.00 28.90 27.30 10 53.40 1.83 4.20 2.89 2.73 1 lingură = 10 grame
Seminte de chia 100 490 15.6 30.3 43.9 37.7 60 294.00 9.36 18.18 26.34 22.62 1 lingura cu varf = 30 g

Polen crud poliflor Apiland 100 335 21.2 8 37.7 13.7 10 33.50 2.12 0.80 3.77 1.37 1 lingurita = 3 grame

PRÂNZ - ora 13.00

Conserva naut 400g Delhaize 100 115 7.5 1.9 13.7 6.3 240 276.00 18.00 4.56 32.88 15.12 1 conserva de 400 g = 240 g net
Rucola punga Carrefour 1 punga = 70 g 100 14 1.3 0.5 1 1.5 70 9.80 0.91 0.35 0.70 1.05 1 punga = 70 g
Ulei de masline 100 824 0 92 0 0 5 41.2 0 4.6 0 0 1 lingurita = 5grame, 1 lingura 15 grame

Pâine secara 2 felii 100 242 6.8 3.4 45 1.9 25 60.5 1.7 0.85 11.25 0.475 2 felii paine = 50 grame

CINA - ora 18.00

Conserva de fasole rosie Carrefour 100 87 8.1 0.6 12.3 5.8 240 208.80 19.44 1.44 29.52 13.92 1 cutie = 240 g net
Ceapa rosie 100 39.00 1.20 0.10 8.30 1.40 50 19.50 0.60 0.05 4.15 0.70 1 ceapa = 50 g
Ulei de masline 100 824 0 92 0 0 5 41.2 0 4.6 0 0 1 lingurita = 5grame, 1 lingura 15 grame

Pâine secara 2 felii 100 242 6.8 3.4 45 1.9 25 60.5 1.7 0.85 11.25 0.475 2 felii paine = 50 grame

Total macronutrienti 1173.30 61.77 42.11 136.28 65.34

Calorii Proteine Lipide Carbohidrati Fibre

SPORT MIC DEJUN - ora 8.00 455.80 19.42 24.81 46.53 33.60
cardio, o ora pe zi, 5 zile pe saptamana PRÂNZ - ora 13.00 387.50 20.61 10.36 44.83 16.65

scari CINA - ora 18.00 330.00 21.74 6.94 44.92 15.10

total 1173.30 61.77 42.11 136.28 65.34

Ideal grame
Proteine 61.77 35% 160 2 grame per kg/corp
Lipide 42.11 24% 50 10-20 grame sunt suficiente
Carbs net 70.94 41% 30 20 grame ar fi ideal