Cate calorii mancam zilnic?

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Calculul retetelor culinare nu trebuie sa fie o forma de isterie.

La cura de slabire, fiecare preparat va fi cantarit si calculat o singura data, apoi se formeaza combinatiile zilnice obisnuite, pe care le puteti urma constant.

Nu sunt necesare modificari, decat daca apar diferente de greutate corporala.

In general, nu este necesar sa se urmareasca aportul energetic, decat atunci cand apar probleme (hipoglicemii, scadere ponderala, sau cresteri in greutate etc.).

Valorile energetice ale fiecarui aliment se pot prelua din diverse surse. Pentru un calcul aproximativ, se pot utiliza si urmatoarele tabele:

 

ALIMENT (100 g)PROTEINE %Lipide %Glucide %Calorii %
Lapte de vaca integral3.53.54.565
Lapte de vaca normalizat3.51.74.950
Lapte de bivolita585.2116
Lapte de oaie67.54.6113
Lapte de capra3.53.74.567
Lapte de vaca batut3.22.95.563
Lapte praf272410498
Branza foarte grasa de vaca44157248
Branza grasa de vaca1394.5155
Branza dietetica de vaca18490
Branza de burduf27.427.49.5360
Telemea de oaie19241305
Telemea de vaca1920.41273
Cascaval27251330
Branza topita7360.9366
Carne de vaca177134
Carne de porc1624.7295
Carne de oaie1712131
Carne de miel1820260
Carne de gaina216142
Carne de pui de gaina20.110.2177
Carne de curca24.58.5179
Carne de gasca18.420261
Carne de rata19.66136
Carne de iepure221100
Creier de bovine10.59127
Ficat de bovine19.73109
Rinichi de bovine185120
Inima de bovine174107
Parizer, cremwurst, polonez1326295
Salam de Sibiu26.543.1579
Salam de vara2017212
Carnati trandafir, cabanos19.431.7374
Sunca presata24.920.7294
Muschi tiganesc21.626.3333
Toba2322200
Leberwurst16.830.1349
Pateu de ficat19.619.5261
Conserva din porc20.514.9223
Carne vita cu fasole1069.4135
Carne de porc cu fasole6619158
Crap18.92.8104
Salau19.40.483
Stiuca19.10.482
Somn pana16.818.8244
Scrumbii de Dunare14.225.9299
Calcan17288
Morun17.54.7115
Nisetru18.517.3237
Cod19187
Hering1810167
Macrou2210183
Stavrid213114
Crap in sos tomat10.66.94.3125
Hering in sos tomat16.210.41.8170
Macrou in sos tomat14.510.61.6164
File macrou in ulei16.220.7259
Heringi in ulei13.728.9325
Rasol de stiuca160.974
Rasol de salau17.11.281
File de sardina in ulei19.321.6280
Icre de crap253130
Icre de stiuca271.5125
Icre negre (caviar)2615246
Icre Manciuria3112256
Ou de gaina integral14120.6174
Galbenus de ou de gaina16320.3361
Albus de ou de gaina130.20.557
Ou de rata780.2104
Maioneza15783720
Drojdie de bere4616348
Cacao91831329
Ardei gras verde1.10.22.517
Cartofi noi1.70.217.480
Cartofi maturi20.151988
Castraveti1.30.22.919
Ceapa verde10.23.520
Ceapa uscata1.50.2840
Ciuperci50.52.335
Conopida2.80.33.930
Dovlecel0.90.13.218
Fasole verde20.23.523
Mazare verde boabe80.51496
Morcovi1.50.38.845
Pastirnac1.40.51572
Patrunjel (radacini)1.10.81053
Patlagele rosii1.10.33.420
Praz2.30.49.954
Ridichi de luna0.60.13.819
Ridichi de iarna1.30.14.926
Salata verde1.90.32.922
Sfecla rosie1.30.1943
Spanac3.50.3225
Telina (radacini)1.40.35.933
Urzici7.90.77.168
Usturoi7.20.226137
Varza alba1.80.25.833
Varza Bruxells40.5750
Varza rosie1.90.25.633
Ghiveci in bulion1.40.53.726
Tomate in bulion1.70.43.123
Vinete in bulion10.51.515
Ghiveci in ulei284.2100
Vinete in ulei1.882.492
Tocana de legume163.173
Spanac cu orez28291
Bame in ulei1.966.289
Bulion de tomate3.611.662
Pasta de tomate5.415.485
Fasole boabe (uscata)231.747303
Mazare boabe (uscate)21.51.953323
Soia boabe (uscate)402515450
Castraveti in otet0.61.59
Gogosari in otet0.7315
Salata de varza rosie1316
Salata de sfecla rosie1.28.238
Varza acra (murata)1.23.318
Banane1.30.613.466
Caise11857
Capsuni11950
Cirese10.31881
Coacaze1.50.610.254
Fragi de padure1.319.854
Grape-fruit0.50.26.530
Gutui0.60.314.263
Lamai0.90.76.236
Mandarine0.80.18.740
Mere0.80.51567
Mure1.61.4177
Pepene galben0.60.1526
Pepene rosu0.50.15.425
Pere111679
Piersici11045
Portocale0.80.210.147
Prune0.60.12189
Zmeura111471
Struguri2.11.71898
Visine10.51465
Curmale1.90.674310
Smochine4.31.358267
Stafide2.50.571306
Suc de mere0.0917.472
Suc de pere0.0214.157
Suc de prune0.0913.756
Suc de zmeura0.1612.351
Suc de struguri0.132083
Suc de tomate1523
Compot de caise0.51459
Compot de cirese0.415.565
Compot de mere0.317.573
Compot de pere0.220.585
Compot de piersici0.616.168
Compot de visine0.415.565
Compot de struguri0.51980
Paine de grau alba7.50.452247
Paine de grau intermediara7.50.748234
Paine de grau neagra8.41.248242
Paine de secara12.41.767.7344
Paine graham9.1151256
Cornuri, chifle8.20.457.1271
Faina de grau11.81.472346
Orez decorticat8.11.275.5354
Gris9.40.975.9358
Fulgi de ovaz13.66.363.3374
Paste fainoase10.90.675.6360
Biscuiti8.29.574425
Arahide25.844.515.7548
Alune curatate126317705
Masline negre20357.2437
Masline verzi12.5108.1177
Nuci21593.7650
Zahar100410
Glucoza78320
Miere de albine0.50.281336
Amidon83340
Caramele cu lapte1.26.483.1405
Dropsuri98.5403
Drajeuri99405
Bomboane3.10.173.7315
Ciocolata6.94050605
Gem de caise0.6558240
Gem de piersici0.6458240
Gem de prune0.6259244
Gem de zmeura60246
Gem de visine0.8860250
Gem de capsuni0.3458239
Gem de gutui0.3558239
Dulceata de trandafir68278
Dulceata de caise0.7470290
Dulceata de visine0.7768282
Halva din floarea soarelui18.831.543546
Smantana2.5303.1302
Unt6742721
Untura de porc0.299.6927
Ulei floarea soarelui100930
Margarina0.540350
Ceai dulce525
Cafea neagra1.40.6540
Cacao cu lapte81.219.662
Suc de portocale15.6132
Suc de fructe33140
Nectar de fructe35147
Suc de rosii0.51585
Pepsi-Cola312
Coca-Cola416
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