Scribd Logo
Upload

Welcome to Scribd!

  • 7 views

    7615-تماىين لياقه

    Uploaded by

    NirvQx
    This document outlines a daily meal plan and provides nutritional information. The meal plan consists of 6 meals - breakfast, pre-workout, post-workout, lunch, dinner, and a snack. Each meal lists specific food items and portion sizes in grams. The nutritional analysis at the bottom summarizes the daily totals for macros (fat, carbs, protein), calories, vitamins, minerals, and other nutrients derived from the foods in the meal plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    7615-تماىين لياقه

    Uploaded by

    NirvQx
    7 views4 pages
    This document outlines a daily meal plan and provides nutritional information. The meal plan consists of 6 meals - breakfast, pre-workout, post-workout, lunch, dinner, and a snack. Each meal lists specific food items and portion sizes in grams. The nutritional analysis at the bottom summarizes the daily totals for macros (fat, carbs, protein), calories, vitamins, minerals, and other nutrients derived from the foods in the meal plan.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a daily meal plan and provides nutritional information. The meal plan consists of 6 meals - breakfast, pre-workout, post-workout, lunch, dinner, and a snack. Each meal lists specific food items and portion sizes in grams. The nutritional analysis at the bottom summarizes the daily totals for macros (fat, carbs, protein), calories, vitamins, minerals, and other nutrients derived from the foods in the meal plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views4 pages

    7615-تماىين لياقه

    Uploaded by

    NirvQx
    This document outlines a daily meal plan and provides nutritional information. The meal plan consists of 6 meals - breakfast, pre-workout, post-workout, lunch, dinner, and a snack. Each meal lists specific food items and portion sizes in grams. The nutritional analysis at the bottom summarizes the daily totals for macros (fat, carbs, protein), calories, vitamins, minerals, and other nutrients derived from the foods in the meal plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    ‫ﺑﺮﻧﺎﻣﺞ اﻟﻨﻈﺎم اﻟﻐﺬاﺋﻲ‬

    ‫ﺟﻤﻴﻊ أوزان اﻟﻄﻌﺎم ﺑﻌﺪ اﻟﻄﻬﻲ‬

    ‫‪After Workout / Breakfast‬‬ ‫‪Before Workout‬‬

    ‫‪ -‬ﻋﺼﻴﺮ ﺑﺮﺗﻘﺎل او ﺗﻔﺎح )‪ 240‬ﺟﻢ(‬ ‫‪ -‬ﺑﻠﺢ ‪ -‬ﺗﻤﺮ )‪ 80‬ﺟﻢ(‬

    ‫‪ -‬ﺗﻮﺳﺖ ﺑﻨﻲ او ) ‪ 170‬ﺟﻢ ﺑﻄﺎﻃﺲ ﻣﻬﺮوﺳﺔ ( )‪ 60‬ﺟﻢ(‬ ‫‪ -‬زﺑﺪة ﻓﻮل ﺳﻮداﻧﻲ )‪ 30‬ﺟﻢ(‬

    ‫‪ -‬ﺑﻴﺾ ﻛﺎﻣﻞ )‪ 110‬ﺟﻢ(‬

    ‫‪ -‬ﺟﺒﻨﺔ ﻗﺮﻳﺶ )‪ 100‬ﺟﻢ(‬

    ‫‪Dinner‬‬ ‫‪Lunch‬‬

    ‫‪ -‬ﻟﺒﻦ ﻛﺎﻣﻞ اﻟﺪﺳﻢ )‪ 240‬ﺟﻢ(‬ ‫‪ -‬ارز ﺑﺴﻤﺘﻲ ﻣﺴﻠﻮق او ) ‪ 210‬ﺟﻢ ﻣﻜﺮوﻧﺔ ﺷﻮﻓﺎن ‪ -‬ﻣﺮﺗﻴﻦ ﻓﻲ‬
    ‫اﻻﺳﺒﻮع ( )‪ 300‬ﺟﻢ(‬
    ‫‪ -‬رﻗﺎﺋﻖ اﻟﺸﻮﻓﺎن )‪ 90‬ﺟﻢ(‬
    ‫اﻟﺒﺪاﺋﻞ ‪ :‬ﺑﻠﻴﻠﺔ ﻣﺴﻠﻮﻗﺔ ﺣﺒﻮب )‪ 180‬ﺟﻢ (‬ ‫‪ -‬ﺳﺘﻴﻚ ﺑﻘﺮي ﻣﺸﻮي او ﺻﺪر دﺟﺎج ﻣﺸﻮي ‪ -‬ﻟﺤﻢ ﻓﻘﻂ او ﺷﻴﺶ‬
    ‫ﻃﺎووق او ﺳﻤﻚ ﻣﺸﻮي ) اﻟﻠﺤﻮم اﻟﺤﻤﺮاء ‪ -‬ﻣﺮﺗﻴﻦ ﻓﻲ اﻻﺳﺒﻮع ﺣﺪ‬
    ‫اﻗﺼﻲ ( )‪ 220‬ﺟﻢ(‬
    ‫‪ -‬ﻋﺴﻞ اﺑﻴﺾ )‪ 15‬ﺟﻢ(‬

    ‫‪ -‬ﺑﺴﻠﺔ ﻣﻄﺒﻮﺧﺔ او ﺑﻄﺎﻃﺲ او ﻗﻠﻘﺎس )‪ 200‬ﺟﻢ(‬


    ‫‪ -‬ﻟﻮز او ﻛﺎﺟﻮ او ﻋﻴﻦ ﺟﻤﻞ او ﻓﻮل ﺳﻮداﻧﻲ )‪ 30‬ﺟﻢ(‬

    ‫‪ -‬ﺳﻠﻄﺔ )ﻃﻤﺎﻃﻢ وﺟﺰر وﻓﻠﻔﻞ وﺧﻴﺎر( )‪ 200‬ﺟﻢ(‬


    ‫‪ -‬رﻣﺎن او ﺑﺮﺗﻘﺎل او ﻳﻮﺳﻔﻲ ) ﺑﻌﺪ اﻟﻮﺟﺒﺔ ( )‪ 200‬ﺟﻢ(‬

    ‫‪ -‬ﻃﺤﻴﻨﺔ )‪ 10‬ﺟﻢ(‬

    ‫‪ -‬زﻳﺖ زﻳﺘﻮن )‪ 20‬ﺟﻢ(‬


    ‫ﺗﺤﻠﻴﻞ اﻟﻨﻈﺎم اﻟﻐﺬاﺋﻲ‬

    96 : ‫اﻟﺪﻫﻮن‬ 356 : ‫اﻟﻜﺮﺑﻮﻫﻴﺪرات‬ 159 : ‫اﻟﺒﺮوﺗﻴﻦ‬ 2947 : ‫اﻟﺴﻌﺮات‬

    ash : 4.18 Iron : 10.1 zinc : 9.38 fiber : 29.35

    water : 454.7 copper : 1.13 niacin : 2.11 refuse : 80

    sodium : 659 Calcium : 804.2 betaine : 2.1 choline : 310.53

    fluoride : 1.21 selenium : 57.55 Vitamin A : 1097.8 Vitamin C : 116.12

    Vitamin D : 59.8 Vitamin E : 1.24 Vitamin K : 1.05 magnesium : 235.5

    manganese : 0.37 potassium : 2088.2 Folic acid : 96.7 Vitamin B1 : 0.49

    Vitamin B2 : 1.1 Vitamin B5 : 2.73 Vitamin B6 : 0.28 Vitamin B12 : 2.56

    phosphorous : 1199.1 thiamin : 0.48 riboflavin : 0.43

    You might also like