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    Dieta

    Uploaded by

    Alexandra Ştefania
    - The document provides a meal plan and calorie breakdown for a 29-year old female who is 162 cm tall and weighs 70 kg. - The meal plan totals 1700 calories per day and is divided into 6 meals to support weight loss of 0.5-1 kg per week through a calorie deficit of 301-928 kcal per day. - Each meal provides a combination of proteins, vegetables, fruits, and grains while limiting fats and sweets to achieve the daily calorie and nutrient goals.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Dieta

    Uploaded by

    Alexandra Ştefania
    412 views3 pages
    - The document provides a meal plan and calorie breakdown for a 29-year old female who is 162 cm tall and weighs 70 kg. - The meal plan totals 1700 calories per day and is divided into 6 meals to support weight loss of 0.5-1 kg per week through a calorie deficit of 301-928 kcal per day. - Each meal provides a combination of proteins, vegetables, fruits, and grains while limiting fats and sweets to achieve the daily calorie and nutrient goals.

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    dieta

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    - The document provides a meal plan and calorie breakdown for a 29-year old female who is 162 cm tall and weighs 70 kg. - The meal plan totals 1700 calories per day and is divided into 6 meals to support weight loss of 0.5-1 kg per week through a calorie deficit of 301-928 kcal per day. - Each meal provides a combination of proteins, vegetables, fruits, and grains while limiting fats and sweets to achieve the daily calorie and nutrient goals.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    412 views3 pages

    Dieta

    Uploaded by

    Alexandra Ştefania
    - The document provides a meal plan and calorie breakdown for a 29-year old female who is 162 cm tall and weighs 70 kg. - The meal plan totals 1700 calories per day and is divided into 6 meals to support weight loss of 0.5-1 kg per week through a calorie deficit of 301-928 kcal per day. - Each meal provides a combination of proteins, vegetables, fruits, and grains while limiting fats and sweets to achieve the daily calorie and nutrient goals.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    FEMEIE 29 ANI

    GA=70 kg
    H=162 cm
    GI=55,1 kg
    IMC=26,6 kg/m2 ->
    ACTIVITATE FIZICA:
    kcal/kgc/zi ~ (301928.5 kcal/zi
    aliment
    Legume 5%
    Varza alba
    castraveti
    rosii
    Legume 10%
    Ceapa
    Morcov
    Sfecla rosie
    dovlecei
    patrunjel
    Legume 20%
    cartofi
    Fructe 5-10%
    Mere
    portocale
    struguri

    Paine faina
    neagra
    Iaurt 1,5%
    Carne vita
    piept pasare
    fulgi ovaz
    ulei
    unt
    Masline verzi
    Ciocolata
    neagra
    Vin rosu,
    demisec
    cafea
    ceai
    sare

    GI
    KCAL

    57.3
    16531928.5
    %
    58

    25

    Cantitate
    P
    (g)

    kcal
    g
    958.7 239.
    461118. 279.
    53
    6
    413.2 45.9
    5LIPIDE
    482.1 53.5
    281.0
    70.2
    V
    A
    1327.8
    0.3 81.9

    PROTEINE
    V17
    A

    150
    150
    150

    2.7
    1.95
    1.7

    50
    100
    100
    100
    10

    g/kg
    4.14.8

    supragreutate
    usoara =>
    35)kcal/kgc/zi -> 1653-

    0.80.9
    GLUCI
    DE
    1.22-

    Na
    (mg)

    fibre

    calori
    i

    1.42

    0.3
    0.45

    8.7
    4.35
    4.7

    45
    22.5
    37.5

    3
    1
    1.8

    50
    27.5
    30

    0.8
    1.5
    1.3
    1
    0.1

    0.1
    0.3
    0.1
    0.2
    0.1

    4
    8.8
    9
    2
    1

    12.5
    100
    80
    65
    0.35

    0.7
    2.8
    2.8
    0.8
    0.4

    20
    45
    43
    12
    5.5

    200

    0.3

    38

    40

    176

    150
    100
    100(o
    cana
    boabe
    strg)
    30

    0.45
    0.8
    2

    0.75
    0.2
    1.7

    22.5
    10.1
    18

    4.5
    4
    2

    4.8
    2.4
    1

    101
    47
    100

    2.5

    0.3

    14.3

    120.1

    1.5

    75

    8
    70
    0
    30

    240

    0
    0
    0

    0.2
    2
    7.9

    1
    0.82
    2.08

    109
    125
    134
    200
    100
    72
    37
    115

    200
    100
    100
    50
    10
    10
    25
    20
    100 ml
    150 ml
    500 ml
    2 (1/2
    lingurita)

    6.4
    20
    20
    6

    5.2
    6
    6
    3.2
    10
    7.4

    0.6
    3
    2.3

    2.5
    7.3

    0.1

    70

    0
    0

    0
    0

    0
    0

    0
    5
    800

    0
    0

    3
    3

    265.55

    1582.
    45

    29.9

    1700

    27.5

    51.7
    79.2

    25.7

    27
    52.7

    Repartizare calorica a meselor:


    %
    h
    kcal

    23.5
    7
    400

    8.8
    10
    150

    28.8
    13
    490

    13
    15
    220

    17
    18
    390

    8.8
    20
    170

    Ora 7:00
    1 iaurt 1,5% + 50 g fulgi ovaz
    1 felie paine neagra = 30g + 10g unt
    250 ml ceai sau 75 ml cafea
    Total: 400 kcal
    Ora 10:00
    salata fructe: 2 mere (~150g) + 1/2 portocala
    Total: 150kcal
    supa crema (legumele fierte->blender): 200g cartofi (176kcal) + 100g dovlecei (12kcal) +
    10g patrunjel(5.5 kcal) + 50g ceapa (20 kcal) + 100g morcov (45kcal) + lingurita sare
    + 200-300 ml apa functie de consistent => ~700-800 g de supa crema (260kcal) care va
    fi impartita la 2 mese
    salata legume: 150g varza alba(50kcal) + 150g rosii (30kcal) + 150g castraveti (27.5kcal)
    + 100g sfecla (43kcal) + 10g ulei (100kcal) + 25g masline verzi (37kcal) -> ~600g salata
    (290kcal) care va fi impartita la 2 mese
    ora 13:00
    500g supa crema
    400g salata legume
    100g carne pasare fiarta/fripta
    Cafea 75 ml
    Total: 490 kcal
    Ora 15:00
    O cana boabe struguri ~ 100g
    20 g ciocolata neagra (3, 4 patratele)
    Total: 220kcal
    Ora 18:00
    300g supa crema
    100g carne vita fiarta
    100ml vin rosu demise
    Total: 290 kcal
    Ora 20:00
    1 iaurt 1,5%
    200g salata legume
    Total: 150kcal
    Ora 22:00

    250 ml ceai

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