Meniu Sanatos 7 Zile

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Transcript of Meniu Sanatos 7 Zile

  • 7 Zilede Mancare Sanatoasa

    Retete prietenoase cu digestia tapentru toate mesele saptamanii

    NutriVision.ro

  • MD G1mr mediu ras 150 g

    portocal medie 160 g

    polen 2 lg

    alune pdure fr sare 50 g

    Ap g 127.48 130.86 1.26Energie kcal 77 100 62 323Proteine g 0.39 2.07 7.3 7.51Lipide g 0.25 0.48 1.5 31.2Carbohidrai g 20.58 24.64 13.1 8.8Fibre g 3.6 7.2 2.3 4.7Zaharuri g 15.48 0 2.44

    MineraleCalciu, Ca mg 9 111 62Fier, Fe mg 0.18 1.27 2.19Magneziu, Mg mg 7 22 86Fosfor, P mg 16 35 155Potasiu, K mg 159 312 66.6 378Sodiu, Na mg 1 3 1.5 0Zinc, Zn mg 0.06 0.17 1.25Cupru, Cu mg 0.04 0.091 0.875Mangan, Mn mg 0.052 0 2.775Seleniu, Se g 0 1.1 2

    VitamineVitamina C mg 6.9 112.9 1.9Tiamin mg 0.025 0.159 0.169Riboflavin mg 0.039 0.08 0.061Niacin mg 0.136 0.795 1.025Acid Pantotenic mg 0.091 0.525 0.462Vitamina B-6 mg 0.061 0.148 0.31Acid folic g 4 48 44Vitamina B-12 g 0 0 0

    Vitamina A, RAE g_RAE 4 21 2

    Vitamina E (alpha-tocopherol) mg 0.27 7.64

    Vitamina D IU 0 0Vitamina K (phylloquinone) g 3.3 0

    LipideAcizi grai, saturai

    g 0.042 0.056 1 2.256

    Acizi grai, mononesaturai

    g 0.01 0.087 0.1 23.304

    Acizi grai, polinesaturai

    g 0.076 0.095 0.2 4.231

    Colesterol mg 0 0 0

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    ZIUA 1

  • P G2somon grtar 150 g

    legume grtar

    pine integral

    2 felii

    struguri 2 126 g

    iaurt semidegresat

    140 g

    mango 165 g

    Ap g 97.12 142 32.4 202.96 119 140Energie kcal 309 198 207 174 88 101Proteine g 33.15 14 10.8 1.81 7.3 1.9Lipide g 18.5 1.2 2.8 0.4 2 0.6Carbohdrai g 0 32.5 34.8 45.61 9.8 25.1Fibre g 0 11.4 5.7 2.3 0 2.7Zaharuri g 2.2 4.8 39.01 9.8 22.9

    MineraleCalciu, Ca mg 22 36 90 25 256 19Fier, Fe mg 0.5 2.6 2 0.91 0.11 0.27Magneziu, Mg mg 45 27 69 18 24 17Fosfor, P mg 378 115 170 50 202 24Potasiu, K mg 576 306 209 481 328 232Sodiu, Na mg 92 163 396 5 98 1.5Zinc, Zn mg 0.65 1.5 0.18 1.25 0.15Cupru, Cu mg 0.074 0.19 0.3 0.32 0.018 0.19Mangan, Mn mg 0.024 0.42 1.8 0.179 0.006 0.1Seleniu, Se g 62 2.2 33.9 0.3 4.6 1

    VitamineVitamina C mg 5.6 1.5 0 8.1 1.1 61Thiamin mg 0.5 0.9 0.3 0.174 0.06 0.05Riboflavin mg 0.2 0.04 0.18 0.176 0.3 0.064Niacin mg 12 0.47 3.96 0.474 0.16 1.1Acid pantotenic mg 2.2 0.3 0.57 0.126 0.82 0.33Vitamina B-6 mg 0.97 0.12 0.175 0.217 0.69 0.02Acid folic g 51 53.6 42 5 15 72Vitamina B-12 g 4.2 0 0 0.78 0

    Vitamina A, RAE g_RAE 63 0 8 20 90.5

    Vitamina E (alpha-tocopherol) mg 0.7 0.17 0.46 0.48 0.04 1.5

    Vitamina D IU 789 0 1 0Vitamina K (phylloquinone) g 0 0.004 6.6 36.8 0.3 7

    LipideAcizi grai, saturai g 3.75 0.2 0.6 0.136 1.4 0.15Acizi grai, mononesaturai

    g 6.6 0.2 1.3 0.018 0.59 0.15

    Acizi grai, polinesaturai

    g 6.6 0.56 0.5 0.121 0.06 0.12

    Colesterol mg 94 0 0 0 8 0

    Somon cu legume la grtar

    (dovlecei, ciuperci, roii, ceap, ptrunjel)

  • C C

    Totalpiept pui la grtar

    75 g

    morcovi 2 medii 100 g

    elin 100 g

    mr mediu 150 g

    lapte 300 ml 1.5% grsime

    miere 21 g 1 lg

    Ap g 51.2 88.29 88 127.48 267.63 3.5 1619.2Energie kcal 113 41 42 77 150 64 2064.0Proteine g 21.73 0.93 1.5 0.39 9.9 0.06 120.7Lipide g 2.27 0.24 0.3 0.25 5.94 0 67.9Carbohdrai g 0 9.58 9.2 20.58 14.4 17.3 286.0Fibre g 0 2.8 1.8 3.6 0 0 48.1Zaharuri g 0 4.74 1.6 15.48 15.18 17.25 150.9

    MineraleCalciu, Ca mg 10 33 43 9 360 1 1086.0Fier, Fe mg 0.66 0.3 0.7 0.18 0.06 0.09 12.0Magneziu, Mg mg 18 12 20 7 33 0 405.0Fosfor, P mg 124 35 115 16 276 1 1712.0Potasiu, K mg 140 320 300 159 420 11 4397.6Sodiu, Na mg 47 69 100 1 141 1 1120.0Zinc, Zn mg 0.73 0.24 0.33 0.06 1.44 0.05 8.1Cupru, Cu mg 0.032 0.045 0.07 0.04 0.018 0.008 2.3Mangan, Mn mg 0.013 0.143 0.158 0.052 0.042 0.017 5.8Seleniu, Se g 16.7 0.1 0.7 0 7.5 0.2 132.3

    VitamineVitamina C mg 0 5.9 8 6.9 0.6 0.1 220.5Thiamin mg 0.032 0.066 0.05 0.025 0.117 0 2.6Riboflavin mg 0.089 0.058 0.06 0.039 0.555 0.008 1.9Niacin mg 6.352 0.983 0.7 0.136 0.276 0.025 28.6Acid pantotenic mg 0.43 0.273 0.352 0.091 1.068 0.014 7.7Vitamina B-6 mg 0.247 0.138 0.165 0.061 0.114 0.005 3.4Acid folic g 2 19 8 4 15 0 382.6Vitamina B-12 g 0.17 0 0 0 1.59 0 6.7

    Vitamina A, RAE g_RAE 4 835 0 4 84 0 1135.5

    Vitamina E (alpha-tocopherol) mg 0.2 0.66 0.36 0.27 0.09 0 12.8

    Vitamina D IU 4 0 0 0 3 797.0Vitamina K (phylloquinone) g 0.2 13.2 41 3.3 0.6 0 112.3

    LipideAcizi grai, saturai g 0.637 0.037 0.079 0.042 3.771 0 14.2Acizi grai, mononesaturai

    g 0.772 0.014 0.058 0.01 1.68 0 34.9

    Acizi grai, polinesaturai

    g 0.495 0.117 0.148 0.076 0.219 0 13.6

    Colesterol mg 58 0 0 0 24 0 184.0

    Salat cu piept de pui

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    ZIUA 2 MD G1lapte 250 ml

    orez fiert 150 g

    miere 21 g 1 lg

    2 kiwi medii 170 g

    Ap g 223.02 108.14 3.5 57.32Energie kcal 125 205 64 42Proteine g 8.25 4.25 0.06 0.79Lipide g 4.95 0.44 0 0.36Carbohidrai g 12 44.51 17.3 10.12Fibre g 0 0.6 0 2.1Zaharuri g 12.65 0.08 17.25 6.2

    MineraleCalciu, Ca mg 300 16 1 23Fier, Fe mg 0.05 1.9 0.09 0.21Magneziu, Mg mg 28 19 0 12Fosfor, P mg 230 68 1 23Potasiu, K mg 350 55 11 215Sodiu, Na mg 118 2 1 2Zinc, Zn mg 1.2 0.77 0.05 0.1Cupru, Cu mg 0.015 0.109 0.008 0.09Mangan, Mn mg 0.035 0.746 0.017 0.068Seleniu, Se g 6.2 11.8 0.2 0.1

    VitamineVitamina C mg 0.5 0 0.1 64Thiamin mg 0.098 0.258 0 0.019Riboflavin mg 0.463 0.021 0.008 0.017Niacin mg 0.23 2.332 0.025 0.235Acid pantotenic mg 0.89 0.616 0.014 0.126Vitamina B-6 mg 0.095 0.147 0.005 0.043Acid folic g 12 92 0 17Vitamina B-12 g 1.33 0 0 0

    Vitamina A, RAE g_RAE 70 0 0 3

    Vitamina E (alpha-tocopherol) mg 0.07 0.06 0 1.01

    Vitamina D IU 2 0 0Vitamina K (phylloquinone) g 0.5 0 0 27.8

    LipideAcizi grai, saturai g 3.143 0.122 0 0.02Acizi grai, mononesaturai

    g 1.981 1.4 0 0.032

    Acizi grai, polinesaturai

    g 0.182 0.12 0 0.198

    Colesterol mg 20 0 0 0

    Lapte cu orez

  • Psup pasre cu legume i ptrunjel

    250 ml

    crutoane 1 can 35 g

    pete dorada n folie 150 g

    couscous prep 200 g roie 100g

    castravete 50 g

    plcint cu mere

    150 g

    Ap g 210 12.72 108 145.14 94.52 49.52 47.3Energie kcal 150 93 186 224 18 8 265Proteine g 17.75 3.2 35.4 7.58 0.88 0.34 2.4Lipide g 7.5 1.12 3.8 0.32 0.2 0.06 12.5Carbohidrai g 3.25 17.17 0 46.44 3.89 1.89 37.1Fibre g 1.5 0.9 0 2.8 1.2 0.3Zaharuri g 0 1.77 0 0.2 2.63 0.87

    MineraleCalciu, Ca mg 62.5 91 20 16 10 8 7Fier, Fe mg 1.25 1.26 0.55 0.76 0.27 0.15 1.12Magneziu, Mg mg 37.5 9 80 16 11 7 7Fosfor, P mg 207.5 36 372 44 24 12 28Potasiu, K mg 417.5 40 492 116 237 76 79Sodiu, Na mg 1115 172 130 10 5 1 211Zinc, Zn mg 0 0.29 0.78 0.52 0.17 0.1 0.19Cupru, Cu mg 0 0.043 0.036 0.082 0.059 0.021 0.053Mangan, Mn mg 0 0.207 0.03 0.168 0.114 0.041 0.185Seleniu, Se g 0 7.7 70.2 55 0 0.2 7.8

    VitamineVitamina C mg 5 0 0 0 13.7 1.5 1.7Thiamin mg 0.15 0.187 0.195 0.126 0.037 0.014 0.148Riboflavin mg 0.15 0.085 0.226 0.054 0.019 0.017 0.107Niacin mg 1.673 2.85 1.966 0.594 0.051 1.23Acid pantotenic mg 0.188 1.3 0.742 0.089 0.135 0.093Vitamina B-6 mg 0.4 0.03 0.69 0.102 0.08 0.021 0.032Acid folic g 30 39 9 30 15 4 24Vitamina B-12 g 3.5 0 0.45 0 0 0 0

    Vitamina A, RAE g_RAE 67 0 96 0 42 3 11

    Vitamina E (alpha-tocopherol) mg 1.3 0.08 0 0.26 0.54 0.02 0

    Vitamina D IU 0 0 339 0 0 0 0Vitamina K (phylloquinone) g 60 0.1 0 0.2 7.9 8.5 0

    LipideAcizi grai, saturai g 1.5 0.244 0.98 0.058 0.028 0.019 3.05Acizi grai, mononesaturai

    g 3.5 0.21 0.8 0.044 0.031 0.003 5.393

    Acizi grai, polinesaturai

    g 1.7 0.561 1.4 0.128 0.083 0.017 3.338

    Colesterol mg 67 0 80 0 0 0

    Sup de pasre, Pete la cuptor

    (lmie, ardei iute, busuioc, roii),

    Couscous cu legume (roii, castravete, lmie)

  • G2 C CTotalgrapefruit

    230 gmigdale

    75 giaurt

    semidegresat 140 gmorcov mic 50 g

    Ap g 176.4 1.9 119 44 1400.5Energie kcal 76 446 88 20 2010.0Protein g 0.98 15.79 7.3 0.5 105.5Lipide g 0.2 39 2 0.1 72.6Carbohdrai g 18.03 15.9 9.8 4.8 242.2Fibre g 0 8.2 0 1.4 19.0Zaharuri g 0 3.7 9.8 2.4 57.6

    MineraleCalciu, Ca mg 18 200 256 16 1044.5Fier, Fe mg 0.39 2.87 0.11 0.2 11.2Magneziu, Mg mg 24 211 24 6 491.5Fosfor, P mg 29 352 202 17 1645.5Potasiu, K mg 318 534 328 160 3428.5Sodiu, Na mg 2 2 98 34 1903.0Zinc, Zn mg 0.1 2.47 1.25 0.1 8.1Cupru, Cu mg 0.065 0.8 0.018 0 1.4Mangan, Mn mg 0.039 1.7 0.006 0.1 3.5Seleniu, Se g 1.7 4.6 0.1 165.6

    VitamineVitamina C mg 74.5 0 1.1 3 165.1Tiamin mg 0.078 0.06 0.06 0 1.4Riboflavin mg 0.039 0.7 0.3 0 2.2Niacin mg 0.392 2.6 0.16 0.5 14.8Acid pantotenic mg 0.37 0.2 0.82 0.1 5.7Vitamina B-6 mg 0.086 0.095 0.69 0.1 2.6Acid folic g 20 40 15 9.5 356.5Vitamina B-12 g 0 0 0.78 0 6.1

    Vitamina A, RAE g_RAE 43 0 20 417 772.0

    Vitamina E (alpha-tocopherol) mg 0 17.8 0.04 0.3 21.5

    Vitamina D IU 0 0 1 0 342.0Vitamina K (phylloquinone) g 0 0 0.3 6.6 111.9

    LipideAcizi grai, saturai g 0.027 3 0.59 0 12.8Acizi grai, mononesaturai

    g 0.025 24.1 0.06 0 37.6

    Acizi grai, polinesaturai

    g 0 9.7 8 0 25.4

    Colesterol mg 0 0 0 0 167.0

    d

    IUA 3

  • MD

    1 ou fiert 50 g

    ardei mediu 100 g

    roie mic 100 g

    iaurt semidegresat cu vit D 140 g

    paine integral

    2 feliiAp g 37.31 93.89 94.52 119 21.6Energie kcal 78 20 18 88 138Proteine g 6.29 0.86 0.88 7.3 7.25Lipide g 5.3 0.17 0.2 2 1.88Carbohdrai g 0.56 4.64 3.89 9.8 23.12Fibre g 0 1.7 1.2 0 3.8Zaharuri g 0.56 2.4 2.63 9.8 3.12

    MineraleCalciu, Ca mg 25 10 10 256 60Fier, Fe mg 0.59 0.34 0.27 0.11 1.36Magneziu, Mg mg 5 10 11 24 46Fosfor, P mg 86 20 24 202 113Potasiu, K mg 63 175 237 328 139Sodiu, Na mg 62 3 5 98 264Zinc, Zn mg 0.53 0.13 0.17 1.25 1.01Cupru, Cu mg 0.007 0.066 0.059 0.018 0.211Mangan, Mn mg 0.013 0.122 0.114 0.006 1.196Seleniu, Se g 15.4 0 0 4.6 22.6

    VitamineVitamina C mg 0 80.4 13.7 1.1 0Tiamin mg 0.033 0.057 0.037 0.06 0.198Riboflavin mg 0.257 0.028 0.019 0.3 0.121Niacin mg 0.032 0.48 0.594 0.16 2.64Acid pantotenic mg 0.699 0.099 0.089 0.82 0.384Vitamina B-6 mg 0.06 0.224 0.08 0.69 0.117Acid folic g 22 10 15 15 28Vitamina B-12 g 0.56 0 0 0.78 0

    Vitamina A, RAE g_RAE 74 18 42 20 0

    Vitamina E (alpha-tocopherol) mg 0.52 0.37 0.54 0.04 0.31

    Vitamina D IU 44 0 0 66 0Vitamina K (phylloquinone) g 0.1 7.4 7.9 0.3 4.4

    LipideAcizi grai, saturai g 1.633 0.058 0.028 0.418Acizi grai, mononesaturai

    g 2.038 0.008 0.001 0.59 0.894

    Acizi grai, polinesaturai

    g 0.707 0 0.083 0.06 0.336

    Colesterol mg 186 0 0 8 0

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    ZIUA 3

  • G1 Pbanan medie 100 g

    mr mediu 150 g

    sup linte cu ptrunjel

    300 g

    ficat pui grtar 100 g

    legume sote

    200 g

    unt 15 g

    pine integral

    2 felii

    mango 330 g

    Ap g 75.66 127.48 243 65 142 2.55 21.6 280.43Energie kcal 90 77 201 172 198 102 138 202Proteine g 1.1 0.39 11.7 25 14 0.12 7.25 2.76Lipide g 0.33 0.25 8.1 6 1.2 11.52 1.88 1.28Carbohidrai g 23.07 20.58 20.4 1 32.5 0.01 23.12 50.33Fibre g 2.6 3.6 13.8 0 11.4 0 3.8 5.4Zaharuri g 12.35 15.48 4.2 0 2.2 0.01 3.12 45.9

    MineraleCalciu, Ca mg 5 9 54 10 36 3 60 37Fier, Fe mg 0.26 0.18 4.8 13 2.6 0 1.36 0.54Magneziu, Mg mg 27 7 60 27 27 0 46 34Fosfor, P mg 22 16 159 442 115 3 113 47Potasiu, K mg 362 159 537 315 306 3 139 564Sodiu, Na mg 1 1 1077 92 163 2 264 3Zinc, Zn mg 0.15 0.06 0 4 0.01 1.01 0.3Cupru, Cu mg 0.079 0.04 0 0.5 0.19 0.002 0.211 0.373Mangan, Mn mg 0.273 0.052 0 0.3 0.42 0.001 1.196 0.212Seleniu, Se g 1 0 0 88 2.2 0.1 22.6 2

    VitamineVitamina C mg 8.8 6.9 6 2.7 1.5 0 0 122.3Tiamin mg 0.031 0.025 0.21 0.3 0.9 0.001 0.198 0.094Riboflavin mg 0.074 0.039 0.12 2.3 0.04 0.005 0.121 0.128Niacin mg 0.672 0.136 0 13 0.47 0.006 2.64 2.248Acid pantotenic mg 0.337 0.091 0 8.3 0.3 0.016 0.384 0.662Vitamina B-6 mg 0.371 0.061 0.33 0.8 0.12 0 0.117 0.4Acid folic g 20 4 63 560 53.6 0 28 144Vitamina B-12 g 0 0 0 21 0 0.02 0 0

    Vitamina A, RAE g_RAE 3 4 27 4296 0 97 0 181

    Vitamina E (alpha-tocopherol) mg 0.1 0.27 1.8 0.7 0.17 0.33 0.31 3.02

    Vitamina D IU 0 0 0 0 0.004 9 0 0Vitamina K (phylloquinone) g 0.5 3.3 60 0 0 1 4.4 14.1

    LipideAcizi grai, saturai g 0.113 0.042 2.7 2 0.2 7.294 0.418 0.309Acizi grai, mononesaturai

    g 0.032 0.01 3 1.4 0.2 2.985 0.894 0.309

    Acizi grai, polinesaturai

    g 0.074 0.076 1.8 1.2 0.56 0.432 0.336 0.239

    Colesterol mg 0 0 9 564 0.4 31 0 0

    Sup de linte, Legume sote

    (roii, dovlecei, ciuperci, ceap, unt)

  • G2 C CTotal2 kiwi

    medii 170 gmigdale

    50 glapte 200 ml 1.5% grsime cu vit D

    miere 21 g 1 lg

    Ap g 57.32 1.27 178 3.5 1564.1Energie kcal 42 298 100 64 2026.0Proteine g 0.79 10.53 6.6 0.06 102.9Lipide g 0.36 26.02 3.96 0 70.5Carbohidrai g 10.12 10.6 9.6 17.3 260.6Fibre g 2.1 5.5 0 0 54.9Zaharuri g 6.2 2.46 10 17.25 137.7

    MineraleCalciu, Ca mg 23 134 240 1 973.0Fier, Fe mg 0.21 1.92 0.04 0.09 27.7Magneziu, Mg mg 12 140 22 0 498.0Fosfor, P mg 23 235 184 1 1805.0Potasiu, K mg 215 356 280 11 4189.0Sodiu, Na mg 2 2 94 1 2134.0Zinc, Zn mg 0.1 1.65 0.96 0.05 11.4Cupru, Cu mg 0.09 0.555 0.012 0.008 2.4Mangan, Mn mg 0.068 1.157 0.028 0.017 5.2Seleniu, Se g 0.1 1.1 5 0.2 164.9

    VitamineVitamina C mg 64 0 0.4 0.1 307.9Tiamin mg 0.019 0.042 0.078 0 2.3Riboflavin mg 0.017 0.483 0.37 0.008 4.4Niacin mg 0.235 1.776 0.184 0.025 25.3Acid pantotenic mg 0.126 0.161 0.7 0.014 13.2Vitamina B-6 mg 0.043 0.064 0.076 0.005 3.6Acid folic g 17 26 10 0 1015.6Vitamina B-12 g 0 0 1 0 23.4

    Vitamina A, RAE g_RAE 3 0 56 0 4821.0

    Vitamina E (alpha-tocopherol) mg 1.01 11.9 0.06 0 21.5

    Vitamina D IU 0 0 80 199.0Vitamina K (phylloquinone) g 27.8 0 0.4 0 131.6

    LipideAcizi grai, saturai g 0 2.5 0 17.7Acizi grai, mononesaturai

    g 0.02 2.015 1.1 0 15.5

    Acizi grai, polinesaturai

    g 0.032 16.192 0.14 0 22.3

    Colesterol mg 0 6.497 16 0 820.9

  • MD

    mozzarella cu busuioc 100 g

    roie medie cu busuioc

    ulei de msline 5 g

    pine integral

    2 feliiAp g 50.01 94.52 0 21.6Energie kcal 300 18 40 138Proteine g 22.17 0.88 0 7.25Lipide g 22.35 0.2 4.5 1.88Carbohidrai g 2.19 3.89 0 23.12Fibre g 0 1.2 0 3.8Zaharuri g 1.03 2.63 0 3.12

    MineraleCalciu, Ca mg 505 10 0 60Fier, Fe mg 0.44 0.27 0.03 1.36Magneziu, Mg mg 20 11 0 46Fosfor, P mg 354 24 0 113Potasiu, K mg 76 237 0 139Sodiu, Na mg 627 5 0 264Zinc, Zn mg 2.92 0.17 0 1.01Cupru, Cu mg 0.011 0.059 0 0.211Mangan, Mn mg 0.03 0.114 0 1.196Seleniu, Se g 17 0 0 22.6

    VitamineVitamina C mg 0 13.7 0Tiamin mg 0.03 0.037 0.198Riboflavin mg 0.283 0.019 0.121Niacin mg 0.104 0.594 2.64Acid pantotenic mg 0.141 0.089 0.384Vitamina B-6 mg 0.037 0.08 0.117Acid folic g 7 15 28Vitamina B-12 g 2.28 0 0

    Vitamina A, RAE g_RAE 179 42 0

    Vitamina E (alpha-tocopherol) mg 0.19 0.54 0.31

    Vitamina D IU 16 0 0 0Vitamina K (phylloquinone) g 2.3 18.3 2.7 4.4

    LipideAcizi grai, saturai g 13.152 0.028 0.621 0.418Acizi grai, mononesaturai

    g 6.573 0.001 3.283 0.894

    Acizi grai, polinesaturai

    g 0.765 0.083 0.474 0.336

    Colesterol mg 79 0 0 0

    MD

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    ZIUA 4

  • G1 P

    suc de fructe i legume

    blender 250 ml

    sup de roii cu busuioc 250 ml

    crutoane I cana 35 g

    vit la grtar 150 g

    unt 5 g

    salat mixt 200 g

    pine integral

    1 felie

    salat de

    fructe 200 g

    Ap g 217.46 225 12.72 91.11 0.9 180 10.8 156Energie kcal 113 91 93 298 36 76 69 160Proteine g 0.74 2 3.2 43.16 0.04 2.4 3.6 1.5Lipide g 0.02 4 1.12 13.8 4.06 4.4 0.94 0.72Carbohidrai g 27.43 12.5 17.17 0.26 0 6.2 11.6 36.6Fibre g 0 2.3 0.9 0 0 3.6 1.9 2.8Zaharuri g 25.51 3.2 1.77 0 0 5.2 1.6 33.6

    MineraleCalciu, Ca mg 20 35 91 9 1 42 30 19Fier, Fe mg 0.76 1 1.26 4.16 0 1 0.67 0.56Magneziu, Mg mg 17 30 9 42 0 25 23 32.8Fosfor, P mg 2 40 36 393 1 54 57 32.8Potasiu, K mg 248 380 40 615 1 484 69 394Sodiu, Na mg 71 1250 172 84 1 145 132 1.6Zinc, Zn mg 0.02 0 0.29 10.81 0 0.4 0.5 0.18Cupru, Cu mg 0.03 0 0.043 0.149 0.001 0.1 0.1 0.14Mangan, Mn mg 0 0 0.207 0 0 0.26 0.6 0.66Seleniu, Se g 0 0 7.7 51.8 0.1 0.62 11.3 0.72

    VitamineVitamina C mg 70.1 4 0 0 0 31 0 48Tiamin mg 0.002 0.08 0.187 0.087 0 0.08 0.1 0.08Riboflavin mg 0.002 0.05 0.085 0.342 0.002 0.06 0.06 0.06Niacin mg 0.032 0 1.673 8.724 0.002 0.6 1.32 0.64Acid pantotenic mg 0 0 0.188 0 0.006 0.5 0.192 0.32Vitamina B-6 mg 0.039 0.12 0.03 0.827 0 0.18 0.058 0.4Acid folic g 7 15 39 10 0 61.4 14 42.6Vitamina B-12 g 0 0 0 0 0.01 0 0 0

    Vitamina A, RAE g_RAE 89 0 0 3 34 0 0 0

    Vitamina E (alpha-tocopherol) mg 2.1 1.7 0.08 0 0.12 1.5 0.15 0.88

    Vitamina D IU 0 0 0 6 3 0 0 0Vitamina K (phylloquinone) g 0.2 10.4 0.1 2.4 0.3 0 2.2 0

    LipideAcizi grai, saturai g 0 0.5 0.244 4.808 2.568 0.56 0.209 0.06Acizi grai, mononesaturai

    g 0 2.7 0.21 5.943 1.051 1.6 0.447 0.02

    Acizi grai, polinesaturai

    g 0 0.5 0.561 0.52 0.152 2 0.168 0.16

    Colesterol mg 0 0 0 123 11 0 0 0

    Sup de roii cu busuioc

  • G2 C C

    Totalstruguri 2 126 g

    Paste cu crevei, mrar i castravei

    150 g

    creveti 50 g

    smntn 1lg

    suc de roii

    1 can 240 ml

    morcov mic 50 g

    pine prjit 1 felie

    Ap g 202.96 103.06 35.78 9.37 226.27 44 6.06 1687.6Energie kcal 174 195 60 17 41 20 76 2015.0Proteine g 1.81 7.92 11.39 0.42 1.87 0.5 4.07 114.9Lipide g 0.4 2.61 0.85 1.27 0.31 0.1 1.02 64.6Carbohidrai g 45.61 35.31 0.76 0.85 9.6 4.8 12.79 250.7Fibre g 2.3 0 0 0 2.4 1.4 2.3 24.9Zaharuri g 39.01 0 0 0.03 5.71 2.4 1.44 126.3

    MineraleCalciu, Ca mg 25 15 46 17 74 16 32 1047.0Fier, Fe mg 0.91 1.74 0.16 0.01 2.33 0.2 0.74 17.6Magneziu, Mg mg 18 21 18 1 26 6 25 370.8Fosfor, P mg 50 78 153 9 46 17 76 1535.8Potasiu, K mg 481 32 85 25 451 160 82 3999.0Sodiu, Na mg 5 124 474 9 24 34 146 3568.6Zinc, Zn mg 0.18 0.66 0.81 0.06 0.34 0.1 0.54 19.0Cupru, Cu mg 0.32 0.084 0.129 0.002 0.166 0 0.168 1.7Mangan, Mn mg 0.179 0.274 0.025 0 0.185 0.1 0.636 4.5Seleniu, Se g 0.3 0 24.8 0.4 0.2 0.1 13.2 150.8

    VitamineVitamina C mg 8.1 0 0 0.1 22.3 3 0 200.3Tiamin mg 0.174 0.259 0.016 0.005 0.108 0 0.094 1.5Riboflavin mg 0.176 0.261 0.012 0.014 0.132 0 0.071 1.8Niacin mg 0.474 1.886 1.339 0.008 1.709 0.5 1.433 23.7Acid pantotenic mg 0.126 0.347 0.26 0 0.283 0.1 0.18 3.1Vitamina B-6 mg 0.217 0.055 0.121 1 0.266 0.1 0.059 3.7Acid folic g 5 64 12 0 19 9.5 13 361.5Vitamina B-12 g 0 0.15 0.83 0.05 0 0 0 3.3

    Vitamina A, RAE g_RAE 8 26 45 11 14 417 0 868.0

    Vitamina E (alpha-tocopherol) mg 0.48 1.1 0.04 1.63 0.3 0.16 11.3

    Vitamina D IU 0 0 2 1 0 0 0 28.0Vitamina K (phylloquinone) g 36.8 0 0.2 0.1 7 6.6 2.2 96.2

    LipideAcizi grai, saturai g 0.136 0 0.261 0.792 0.043 0.231 24.6Acizi grai, mononesaturai

    g 0.018 0 0.18 0.372 0.05 0 0.493 23.8

    Acizi grai, polinesaturai

    g 0.121 0 0.295 0.048 0.125 0 0.185 6.5

    Colesterol mg 0 0 106 4 0 0 0 323.0

    Paste cu crevei

    (pate, crevei, smntn, mrar, castravete)

  • MD G1lapte 300 ml 1.5% grsime

    cereale musli 75 g ananas 200 g

    Ap g 267.63 4.93 172Energie kcal 150 289 100Proteine g 9.9 8.24 1.08Lipide g 5.94 4.17 0.24Carbohidrai g 14.4 66.13 26.24Fibre g 0 6.2 2.8Zaharuri g 15.18 26.35 19.7

    MineraleCalciu, Ca mg 360 0 26Fier, Fe mg 0.06 7.44 0.58Magneziu, Mg mg 33 66 24Fosfor, P mg 276 207 16Potasiu, K mg 420 413 218Sodiu, Na mg 141 196 2Zinc, Zn mg 1.44 3.1 0.24Cupru, Cu mg 0.018 0.331 0.22Mangan, Mn mg 0.042 1.85 1.854Seleniu, Se g 7.5 14.7 0.2

    VitamineVitamina C mg 0.6 0 95.6Tiamin mg 0.117 0.774 0.158Riboflavin mg 0.555 0.875 0.064Niacin mg 0.276 10.328 1Acid pantotenic mg 1.068 3.91 0.426Vitamina B-6 mg 0.114 1.037 0.224Acid folic g 15 207 36Vitamina B-12 g 1.59 3.1 0

    Vitamina A, RAE g_RAE 84 139 6

    Vitamina E (alpha-tocopherol) mg 0.09 6.12 0.06

    Vitamina D IU 3 0 0Vitamina K (phylloquinone) g 0.6 2.5 1.4

    LipideAcizi grai, saturai g 3.771 0.684 0.018Acizi grai, mononesaturai

    g 1.68 2.023 0.026

    Acizi grai, polinesaturai

    g 0.219 1.118 0.08

    Colesterol 24 0 0

    MD

    G

    C

    P

    C

    Mic Dejun

    Gustare

    nainte de culcare

    Prnz

    Cin

    LegeNd

    ZIUA 5

  • Psup crem de ciuperci

    250 ml

    pstrv 200 g

    sos de roii cu usturoi

    100 g

    cltite 100 g cu portocale

    unt 10 g

    portocale 100 g

    zahr 10 g

    coniac 1 lg

    Ap g 229.75 126.72 91.12 61 1.79 75.94 0Energie kcal 127 380 29 182.2 72 39 33 24Proteine g 1.75 53.26 1.32 6.3 0.09 0.6 0Lipide g 9 16.94 0.18 6.9 8.11 0.17 0Carbohidrai g 9.75 49.5 6.69 23.8 0.01 8.94 8.4Fibre g 0.5 3.9 1.5 0.7 0 0.2 0Zaharuri g 1.5 1.5 4.25 10 0.01 7.22 8.38

    MineraleCalciu, Ca mg 113.75 110 13 70 2 9Fier, Fe mg 0.55 3.84 1.02 0.7 0 0.17Magneziu, Mg mg 12.5 56 16 12 0 9Fosfor, P mg 103.75 628 26 105 2 15Potasiu, K mg 132 926 331 137 2 172Sodiu, Na mg 815 134 11 124 1 1Zinc, Zn mg 0.625 1.7 0.2 0 0.01 0.04Cupru, Cu mg 0.12 0.482 0.117 0 0.002 0.038Mangan, Mn mg 0.25 2.182 0.107 0 0 0.012Seleniu, Se g 1.5 32.4 0.2 0 0.1 0.1

    VitamineVitamina C mg 1.5 1 7 1 0 43Tiamin mg 0.15 0.852 0.024 0.06 0.001 0.077Riboflavin mg 1.75 0.846 0.066 0.18 0.003 0.026Niacin mg 1.5 11.538 0.975 0.004 0.344Acid pantotenic mg 0.8 4.476 0.309 0.011 0.163Vitamina B-6 mg 0.02 0.462 0.097 0.08 0 0.034Acid folic g 7.5 30 11 23 0 26Vitamina B-12 g 0.27 14.98 0 0.4 0.02 0

    Vitamina A, RAE g_RAE 0 38 22 68 9

    Vitamina E (alpha-tocopherol) mg 0 0 1.42 0.64 0.23 0.03

    Vitamina D IU 0 0 0 0.4 6Vitamina K (phylloquinone) g 0 0 2.8 0.7 0.1

    LipideAcizi grai, saturai g 2.5 2.948 0.028 3.2 5.137Acizi grai, mononesaturai

    g 1.7 8.344 0.029 2.3 2.102

    Acizi grai, polinesaturai

    g 4.3 3.844 0.079 0.9 0.304

    Colesterol 11.25 148 0 80 22 0

    Cltite cu sos de portocale

    (cltite, portocale, unt, zahr, coniac)

  • G2 C C

    Total2 kiwi medii 170 g

    orez 75 g

    1 ou fiert

    somon fum 35 g

    unt 10 g

    ceap 1/2

    iaurt semidegresat

    140 gAp g 57.32 8.71 37.31 25.2 1.79 49.01 119 1329.2Energie kcal 42 274 78 41 72 22 88 2042.2Proteine g 0.79 5.35 6.29 6.4 0.09 0.61 7.3 109.4Lipide g 0.36 0.49 5.3 1.51 8.11 0.06 2 69.5Carbohidrai g 10.12 59.96 0.56 0 0.01 5.14 9.8 299.5Fibre g 2.1 1 0 0 0 0.9 0 19.8Zaharuri g 6.2 0.09 0.56 0 0.01 2.33 9.8 113.1

    MineraleCalciu, Ca mg 23 21 25 4 2 13 256 1047.8Fier, Fe mg 0.21 0.6 0.59 0.3 0 0.12 0.11 16.3Magneziu, Mg mg 12 19 5 6 0 6 24 300.5Fosfor, P mg 23 86 86 57 2 16 202 1850.8Potasiu, K mg 215 86 63 61 2 80 328 3586.0Sodiu, Na mg 2 4 62 274 1 2 98 1868.0Zinc, Zn mg 0.1 0.82 0.53 0.11 0.01 0.09 1.25 10.3Cupru, Cu mg 0.09 0.165 0.007 0.081 0.002 0.021 0.018 1.7Mangan, Mn mg 0.068 0.816 0.013 0.006 0 0.071 0.006 7.3Seleniu, Se g 0.1 11.3 15.4 11.3 0.1 0.3 4.6 99.8

    VitamineVitamina C mg 64 0 0 0 0 4.1 1.1 218.9Tiamin mg 0.019 0.053 0.033 0.008 0.001 0.025 0.06 2.4Riboflavin mg 0.017 0.037 0.257 0.035 0.003 0.015 0.3 5.0Niacin mg 0.235 1.2 0.032 1.652 0.004 0.064 0.16 29.3Acid pantotenic mg 0.126 0.76 0.699 0.304 0.011 0.068 0.82 14.0Vitamina B-6 mg 0.043 0.123 0.06 0.097 0 0.066 0.69 3.1Acid folic g 17 6 22 1 0 10 15 426.5Vitamina B-12 g 0 0 0.56 1.14 0.02 0 0.78 22.9

    Vitamina A, RAE g_RAE 3 0 74 9 68 0 20 540.0

    Vitamina E (alpha-tocopherol) mg 1.01 0.08 0.52 0.47 0.23 0.01 0.04 11.0

    Vitamina D IU 0 44 240 6 0 1 300.4Vitamina K (phylloquinone) g 27.8 0.1 0.1 0 0.7 60 0.3 97.1

    LipideAcizi grai, saturai g 0 0.135 1.633 0.325 5.137 0.023 25.5Acizi grai, mononesaturai

    g 0.02 0.154 2.038 0.708 2.102 0.007 0.59 23.8

    Acizi grai, polinesaturai

    g 0.032 0.133 0.707 0.348 0.304 0.009 0.06 12.4

    Colesterol 0 0 186 8 22 0 8 509.3

    Orez cu somon(orez, somon, ceap, unt, suc de

    lmie, ou, curry, ptrunjel)

  • MD

    paine integrala 2 felii

    prosciuto 3 felii

    rosie medie 123 g

    iaurt semidegresat cu vit D 140 g

    Ap g 21.6 15 116.26 119Energie kcal 138 105 22 88Proteine g 7.25 13 1.08 7.3Lipide g 1.88 6 0.25 2Carbohidrai g 23.12 0 4.78 9.8Fibre g 3.8 0 1.5 0Zaharuri g 3.12 0 3.23 9.8

    MineraleCalciu, Ca mg 60 0 12 256Fier, Fe mg 1.36 2 0.33 0.11Magneziu, Mg g 46 0 14 24Fosfor, P 113 0 30 202Potasiu, K mg 139 225 292 328Sodiu, Na mg 264 960 6 98Zinc, Zn mg 1.01 0 0.21 1.25Cupru, Cu mg 0.211 0 0.073 0.018Mangan, Mn mg 1.196 0 0.14 0.006Seleniu, Se g 22.6 0 0 4.6

    VitamineVitamina C g 0 0 16.9 1.1

    Tiaming_DFE 0.198 0.5 0.046 0.06

    Riboflavin mg 0.121 0.4 0.023 0.3Niacin g 2.64 5 0.731 0.16Acid pantotenic g 0.384 0 0.109 0.82

    Vitamina B-6 g_RAE 0.117 0 0.098 0.69

    Acid folic g 28 0 18 15Vitamina B-12 g 0 0 0 0.78

    Vitamina A, RAE mg 0 0 52 20

    Vitamina E (alpha-tocopherol) g 0.31 0 0.66 0.04

    Vitamina D g 0 0 60Vitamina K (phylloquinone) g 4.4 0 9.7 0.3

    LipideAcizi grai, saturai g 0.418 2.25 0.034Acizi grai, mononesaturai

    mg 0.894 0 0.038 0.59

    Acizi grai, polinesaturai

    g 0.336 0.27 0.102 0.06

    Colesterol g 0 37 0 8

    MD

    G

    C

    P

    C

    Mic Dejun

    Gustare

    nainte de culcare

    Prnz

    Cin

    LegeNd

    ZIUA 6

  • G1 P G2

    avocado otet bal

    sup de legume 300 ml

    grtar curcan 150 g

    orez salbatic 160 g

    broccoli 200 g fiert

    cu sare

    vin 150 ml

    portocal medie 160 g

    Ap g 66.9 270 111.1 121.25 178 127.24 130.86Energie kcal 231 90.9 156 166 70 122 100Proteine g 1.4 1.8 25.61 6.54 4.7 0.1 2.07Lipide g 24.7 0.3 2.49 0.56 0.8 0 0.48Carbohidrai g 0.8 21 6.31 35 14.3 3.82 24.64Fibre g 3.9 3.9 0.8 3 6.6 7.2Zaharuri g 0.8 3.6 5.26 1.2 2.78

    MineraleCalciu, Ca mg 15 45 12 5 80 111Fier, Fe mg 0.8 0.9 2.16 0.98 1.34 1.27Magneziu, Mg g 29 27 32 52 42 22Fosfor, P 36 51 243 134 134 35Potasiu, K mg 397 312 453 166 586 312Sodiu, Na mg 401 1257 1522 5 82 3Zinc, Zn mg 0 0 2 2.2 0.9 0.17Cupru, Cu mg 0 0 0.086 0.198 0.12 0.091Mangan, Mn mg 0 0 0.027 0.462 0.38 0Seleniu, Se g 0 0 34.2 1.3 3.2 1.1

    VitamineVitamina C g 12 6 8.6 0 129.8 112.9

    Tiaming_DFE 0.06 0.09 0.195 0.085 0.126 0.159

    Riboflavin mg 0.12 0.03 0.48 0.143 0.246 0.08Niacin g 0.165 2.111 1.1 0.795Acid pantotenic g 0.249 0.253 1.2 0.525

    Vitamina B-6 g_RAE 0.21 0.18 0.192 0.221 0.4 0.148

    Acid folic g 41 36 6 43 216 48Vitamina B-12 g 0 0.14 0 0 0

    Vitamina A, RAE mg 0 15 0 154 21

    Vitamina E (alpha-tocopherol) g 0 0.14 0.39 2.9

    Vitamina D g 6.21 0 0.2 0 0Vitamina K (phylloquinone) g 0 3 0.8 282

    LipideAcizi grai, saturai g 0 0.5 0 0.158 0.056Acizi grai, mononesaturai

    mg 4 0 0.741 0 0.08 0.087

    Acizi grai, polinesaturai

    g 13.3 0 0.468 0 0.34 0.095

    Colesterol g 6.3 0 64 0 0 0 0

    Sup de legume i curcan la grtar

  • C CTotalmidii

    100 g unt 15 gvin

    200 mltagliatele

    preparate 100 glapte 300 ml

    1.5% cu vit D Ap g 61.15 2.55 171.38 68.71 267.63 1848.63Energie kcal 172 102 164 130 150 2006.9Proteine g 23.8 0.12 0.14 5.28 9.9 110.09Lipide g 4.48 11.52 0 1.74 5.94 63.14Carbohdrai g 7.39 0.01 10.46 23.54 14.4 199.37Fibre g 0 0 0 0 30.7Zaharuri g 0 0.01 0 15.18 44.98

    MineraleCalciu, Ca mg 33 3 10 360 1002Fier, Fe mg 6.72 0 1.16 0.06 19.19Magneziu, Mg g 37 0 14 33 372Fosfor, P 285 3 52 276 1594Potasiu, K mg 268 3 21 420 3922Sodiu, Na mg 369 2 83 141 5193Zinc, Zn mg 2.67 0.01 0.44 1.44 12.3Cupru, Cu mg 0.149 0.002 0.056 0.018 1.022Mangan, Mn mg 6.8 0.001 0.183 0.042 9.237Seleniu, Se g 89.6 0.1 0 7.5 164.2

    VitamineVitamina C g 13.6 0 0 0.6 301.5

    Tiaming_DFE 0.3 0.001 0.173 0.117 2.11

    Riboflavin mg 0.42 0.005 0.174 0.555 3.097Niacin g 3 0.006 1.257 0.276 17.241Acid pantotenic g 0.95 0.016 0.231 1.068 5.805

    Vitamina B-6 g_RAE 0.1 0 0.037 0.114 2.507

    Acid folic g 76 0 43 15 585Vitamina B-12 g 24 0.02 0.1 1.59 26.63

    Vitamina A, RAE mg 91 97 17 84 551

    Vitamina E (alpha-tocopherol) g 0 0.33 0 0.09 4.86

    Vitamina D g 0 9 0 120 195.41Vitamina K (phylloquinone) g 0 1 0 0.6 301.8

    LipideAcizi grai, saturai g 0.85 7.294 0.408 3.771 15.739Acizi grai, mononesaturai

    mg 1.014 2.985 0.508 1.68 12.617

    Acizi grai, polinesaturai

    g 1.212 0.432 0.521 0.219 17.355

    Colesterol g 56 31 0 0 24 226.3

    Scoici cu sos de vin(midii, unt, vin, cimbru)

  • MD G1chedar

    50 glipii 2 120 g

    roie medie

    ardei iute 45 g

    migdale 50 g

    Ap g 18.38 38.52 116.26 39.61 1.27Energie kcal 202 330 22 18 298Proteine g 12.45 10.92 1.08 0.84 10.53Lipide g 16.57 1.44 0.25 0.2 26.02Carbohidrai g 0.64 66.84 4.78 3.96 10.6Fibre g 0 2.6 1.5 0.7 5.5Zaharuri g 0.26 3.23 2.38 2.46

    MineraleCalciu, Ca mg 360 103 12 6 134Fier, Fe mg 0.34 1.68 0.33 0.46 1.92Magneziu, Mg mg 14 31 14 10 140Fosfor, P mg 256 116 30 19 235Potasiu, K mg 49 144 292 145 356Sodiu, Na mg 310 643 6 4 2Zinc, Zn mg 1.55 1.01 0.21 0.12 1.65Cupru, Cu mg 0.015 0.202 0.073 0.058 0.555Mangan, Mn mg 0.005 0.577 0.14 0.084 1.157Seleniu, Se g 7 0 0 0.2 1.1

    VitamineVitamina C mg 0 0 16.9 64.7 0Tiamin mg 0.013 0.32 0.046 0.032 0.042Riboflavin mg 0.188 0.116 0.023 0.039 0.483Niacin mg 0.04 2.57 0.731 0.56 1.776Acid pantotenic mg 0.206 0.476 0.109 0.09 0.161Vitamina B-6 mg 0.037 0.041 0.098 0.228 0.064Acid folic g 9 29 18 10 26Vitamina B-12 g 0.41 0 0 0 0

    Vitamina A, RAE g_RAE 132 0 52 22 0

    Vitamina E (alpha-tocopherol) mg 0.14 0 0.66 0.31 11.9

    Vitamina D IU 12 0 0 0Vitamina K (phylloquinone) g 41 0 9.7 6.3 0

    LipideAcizi grai, saturai g 10.546 0.199 0.034 0.019Acizi grai, mononesaturai

    g 4.696 0.126 0.038 0.011 2.015

    Acizi grai, polinesaturai

    g 0.471 0.642 0.102 0.108 16.192

    Colesterol mg 52 0 0 0 6.497

    Lipii cu brnz i roii

    (cheddar, roii, ardei iute, ptrunjel)

    MD

    G

    C

    P

    C

    Mic Dejun

    Gustare

    nainte de culcare

    Prnz

    Cin

    LegeNd

    ZIUA 7

  • P G2sup

    minestrone 300 g

    crutoane 1 can 35 g

    pui cuptor 150 g

    vin 50 ml

    lmie suc

    24 ml

    tagliatele preparate

    100 g

    ananas 200 g

    morcov mic 50 g mr

    Ap g 270 12.72 101.06 43.29 22.15 68.71 172 44 127.48Energie kcal 132 93 266 42 5 130 100 20 77Proteine g 5.1 3.2 35.98 0.04 0.08 5.28 1.08 0.5 0.39Lipide g 4.5 1.12 12.4 0 0.06 1.74 0.24 0.1 0.25

    Carbohidrai g 18 17.17 0 1.36 1.66 23.54 26.24 4.8 20.58

    Fibre g 3.9 0.9 0 0 0.1 2.8 1.4 3.6Zaharuri g 4.2 1.77 0 0.4 0.6 19.7 2.4 15.48

    MineraleCalciu, Ca mg 100 91 15 4 1 10 26 16 9Fier, Fe mg 1.6 1.26 1.62 0.18 0.02 1.16 0.58 0.2 0.18Magneziu, Mg mg 30.9 9 36 6 1 14 24 6 7Fosfor, P mg 138 36 326 10 2 52 16 17 16Potasiu, K mg 345 40 416 50 25 21 218 160 159Sodiu, Na mg 870 172 130 2 0 83 2 34 1Zinc, Zn mg 0.57 0.29 2.69 0.07 0.01 0.44 0.24 0.1 0.06Cupru, Cu mg 0.33 0.043 0.081 0.004 0.004 0.056 0.22 0 0.04Mangan, Mn mg 0.33 0.207 0.032 0.062 0.003 0.183 1.854 0.1 0.052Seleniu, Se g 6.6 7.7 39.2 0.1 0 0 0.2 0.1 0

    VitamineVitamina C mg 0 0 16.9 64.7 9.3 0 95.6 3 6.9Tiamin mg 0.013 0.32 0.046 0.032 0.006 0.173 0.158 0 0.025Riboflavin mg 0.188 0.116 0.023 0.039 0.004 0.174 0.064 0 0.039Niacin mg 0.04 2.57 0.731 0.56 0.022 1.257 1 0.5 0.136Acid pantotenic mg 0.206 0.476 0.109 0.09 0.031 0.231 0.426 0.1 0.091Vitamina B-6 mg 0.037 0.041 0.098 0.228 0.011 0.037 0.224 0.1 0.061Acid folic g 9 29 18 10 5 43 36 9.5 4Vitamina B-12 g 0.41 0 0 0 0 0.1 0 0 0

    Vitamina A, RAE g_RAE 132 0 52 22 0 17 6 417 4

    Vitamina E (alphatocopherol) mg 0.14 0 0.66 0.31 0.04 0 0.06 0.3 0.27

    Vitamina D IU 12 0 0 0 0 0 0 0Vitamina K (phylloquinone) g 41 0 9.7 6.3 0 41 1.4 6.6 3.3

    LipideAcizi grai, saturai g 1.2 0.244 3.421 0.01 0.408 0.018 0.042Acizi grai, mononesaturai

    g 1 0.21 5.053 0.001 0.508 0.026 0 0.01

    Acizi grai, polinesaturai

    g 0.9 0.561 2.445 0.521 0.08 0 0.076

    Colesterol mg 4.5 0 202 0 0 0 0 0 0

    Pui cu tagliatele(pulp de pui, vin, lmie, ptrunjel )

  • C C

    TOTALorez prep. 150 g

    ciuperci 75g

    ceap 1/4

    crem branz

    1 lg

    iaurt semidegresat

    cu vit. D 140 gAp g 102.66 69.34 24.51 10.01 119 1401.0Energie kcal 195 16 11 30 88 2075.0Proteine g 4.04 2.32 0.3 1.18 7.3 102.6Lipide g 0.42 0.26 0.03 2.29 2 69.9

    Carbohidrai g 42.26 2.44 2.57 1.22 9.8 258.5

    Fibre g 0.6 0.8 0.5 0 0 24.9Zaharuri g 0.08 1.48 1.17 0.87 9.8 66.3

    MineraleCalciu, Ca mg 15 2 6 22 256 1188.0Fier, Fe mg 1.8 0.38 0.06 0.03 0.11 13.9Magneziu, Mg mg 18 7 3 1 24 395.9Fosfor, P mg 64 64 8 23 202 1630.0Potasiu, K mg 52 238 40 37 328 3115.0Sodiu, Na mg 2 4 1 70 98 2434.0Zinc, Zn mg 0.73 0.39 0.05 0.09 1.25 11.5Cupru, Cu mg 0.104 0.238 0.011 0.005 0.018 2.1Mangan, Mn mg 0.708 0.035 0.035 0.002 0.006 5.6Seleniu, Se g 11.2 7 0.1 0.6 4.6 85.7

    VitamineVitamina C mg 0 1.6 2 0 1.1 208.6Tiamin mg 0.244 0.061 0.013 0.006 0.06 1.6Riboflavin mg 0.019 0.301 0.007 0.028 0.3 2.3Niacin mg 2.214 2.705 0.032 0.019 0.16 26.1Acid pantotenic mg 0.585 1.123 0.034 0.127 0.82 7.4Vitamina B-6 mg 0.14 0.078 0.033 0.007 0.69 2.8Acid folic g 87 13 5 3 15 414.5Vitamina B-12 g 0 0.03 0 0 0.78 1.9

    Vitamina A, RAE g_RAE 0 0 0 24 20 706.0

    Vitamina E (alphatocopherol) mg 0 0.01 0.01 0 0.04 14.6

    Vitamina D IU 0 5 0 2 60 89.0Vitamina K (phylloquinone) g 0.1 0 0.1 0.2 0.3 115.9

    LipideAcizi grai, saturai g 0.115 0.038 0.012 1.365 0.59 17.7Acizi grai, mononesaturai

    g 0.132 0 0.004 0.599 0.06 15.0

    Acizi grai, polinesaturai

    g 0.114 0.12 0.005 0.099 8 22.5

    Colesterol mg 0 0 0 8 0 281.0

    P G2sup

    minestrone 300 g

    crutoane 1 can 35 g

    pui cuptor 150 g

    vin 50 ml

    lmie suc

    24 ml

    tagliatele preparate

    100 g

    ananas 200 g

    morcov mic 50 g

    Ap g 270 12.72 101.06 43.29 22.15 68.71 172 44Energie kcal 132 93 266 42 5 130 100 20Proteine g 5.1 3.2 35.98 0.04 0.08 5.28 1.08 0.5Lipide g 4.5 1.12 12.4 0 0.06 1.74 0.24 0.1

    Carbohidrai g 18 17.17 0 1.36 1.66 23.54 26.24 4.8

    Fibre g 3.9 0.9 0 0 0.1 2.8 1.4Zaharuri g 4.2 1.77 0 0.4 0.6 19.7 2.4

    MineraleCalciu, Ca mg 100 91 15 4 1 10 26 16Fier, Fe mg 1.6 1.26 1.62 0.18 0.02 1.16 0.58 0.2Magneziu, Mg mg 30.9 9 36 6 1 14 24 6Fosfor, P mg 138 36 326 10 2 52 16Potasiu, K mg 345 40 416 50 25 21 218Sodiu, Na mg 870 172 130 2 0 83 2Zinc, Zn mg 0.57 0.29 2.69 0.07 0.01 0.44 0.24Cupru, Cu mg 0.33 0.043 0.081 0.004 0.004 0.056 0.22Mangan, Mn mg 0.33 0.207 0.032 0.062 0.003 0.183 1.854Seleniu, Se g 6.6 7.7 39.2 0.1 0 0 0.2

    VitamineVitamina C mg 0 0 16.9 64.7 9.3 0 95.6Tiamin mg 0.013 0.32 0.046 0.032 0.006 0.173 0.158Riboflavin mg 0.188 0.116 0.023 0.039 0.004 0.174 0.064Niacin mg 0.04 2.57 0.731 0.56 0.022 1.257 1Acid pantotenic mg 0.206 0.476 0.109 0.09 0.031 0.231 0.426Vitamina B-6 mg 0.037 0.041 0.098 0.228 0.011 0.037 0.224Acid folic g 9 29 18 10 5 43 36Vitamina B-12 g 0.41 0 0 0 0 0.1 0

    Vitamina A, RAE g_RAE 132 0 52 22 0 17 6

    Vitamina E (alphatocopherol) mg 0.14 0 0.66 0.31 0.04 0 0.06

    Vitamina D IU 12 0 0 0 0 0 0Vitamina K (phylloquinone) g 41 0 9.7 6.3 0 41 1.4 6.6

    LipideAcizi grai, saturai g 1.2 0.244 3.421 0.01 0.408 0.018Acizi grai, mononesaturai

    g 1 0.21 5.053 0.001 0.508 0.026 0

    Acizi grai, polinesaturai

    g 0.9 0.561 2.445 0.521 0.08 0

    Colesterol mg 4.5 0 202 0 0 0 0 0 0

    Pilaf cu ciuperci i lmie

    (orez, ciuperci, ceap, crem de brnz, lmie, usturoi)