CARBOHIDRA I

Carbohidra i favorabili
Legume 1 Bloc
Anghinare 1 medie
Sparanghel 12 fire
Psti (verzi sau galbene) 1 can
Fasole neagr can
Bo! "ho# $ can
Broccoli 1 can
%arz de Bru&elles 1' can
%arz( tiat 1) can
"onopid 2 can
*ut can
%arz (collard greens) 2 can
%+nt 1' can
,ale (varz) 1 can
Fasole boabe can
Praz 1 can
-inte can
"iuperci (fierte) 1 can
.!ra( feliat 1 can
"eap( tocat (fiart) / can
%arz murat 1 can
Spanac( tocat 1 can
Sfecl elve ian( tocat 1' can
*api( piure 1 can
*ap verdea ( tocat 1/ can
0ovlecei galbeni (de var) 1 can
1ucchini( feliat 1' can
Legume crude 1 Bloc
%arz de lucern 11 cani
2uguri de bambus 1 can
Broccoli 1' can
%arz( tiat $ cani
"onopid( buc i 2 cani
elin( feliat 2' cani
"astravete 1
"astravete( felii 3 cani
Andive( tocate 4' cani
5scarole (frunze de andive)( tocate 4' cani
Ardei ro ii sau verzi $
Ardei verde( tocat 2 cani
6umus can
Salat verde( iceberg (7 inch diametru) 1 capa +n
Salat verde( tocat 3 cani
"iuperci( tocate $ cani
"eap( tocat 1 can
8idichi( felii 2' can
Salsa ' can
2azre de zpad 1 can
Spanac( tocat 7 cani
8o ii 2
8o ii( tocate 1 can
"astane de ap ) can
Salat de spanac crud $ can
"eap crud can
"iuperci crude can
8o ii crude
Salat asezonat9
Salat verde( tocat 2 cani
Ardei gras verde crud
"astravete crud
8o ii
Fructe 1 Bloc
2ere '
Suc de mere ) can
"aise $
2ure / can
Afine ' can
Bo#senberries (mure) / can
Pepene galben (cantaloupe) '
Pepene galben( cuburi (cantaloupe) / can
"ire e / can
"oc!tail de fructe ' can
:rapefruit '
Struguri ' can
Pepene galben( cuburi 1
-m+ie 1
-ime 1
*ectarine( medie '
Portocale( medie '
"onserv portocale( mandarine ) can
Piersic 1
"onserv piersici ' can
Pere '
Ananas( cuburi '
Prune 1
1meur 1 can
"p uni 1 can
2andarine 1
-ebeni ( cuburi / can
Tr e 1 Bloc!
.rz uscat ' linguri
Fulgi de ovz (gtit lent( gtit) ) can
Fulgi de ovz (gtit lent( uscat) 1; g
Carbohidra i nefavorabili (a se consuma cu msur !)
Legume gtite 1 Bloc
0ovleac acorn (dovleac ghind( de iarn) ' can
<ahnie de fasole = can
Sfecl( felii ' can
0ovleac de plcint ' can
2orcov 1
2orcov rzuit 1 can
Porumb can
"artofi pr>i i ;
Fasole alb (lima beans) can
Pst+rnac )
2azre ) can
Fasole pestri can
"artofi( la cuptor ) can
"artofi( fier i ) can
"artofi( piure can
Fasole frecat can
"artofi dulci( la cuptor ) can
"artofi dulci( piure can
Fructe 1 Bloc
Banana )
"oacze ro ii (meri oare)( tocate / can
"oacze ro ii (meri oare)( suc $ linguri
"urmale 2 buc i
Smochine 1 buc i
:uava ' can
,um?uat $
2ango( felii ) can
Papa#a( cuburi / can
Prune( uscate 2
Stafide 1 linguri
Sucuri 1 Bloc
2ere ) can
"idru de mere ) can
"oacze ro ii (meri oare) can
Punci de fructe can
Struguri can
:rapefruit ) can
-m+ie ) can
-imonad ) can
Portocale can
Ananas / can
8o ii / can
%@A / can
Tr e, cereale si pine 1 Bloc
"ovrigi (mic)
Biscui i '
Pesmet 1; g
P+ine( fin integral ' felie
P+ine( alb ' felie
Baghet de p+ine( moale '
Baghet de p+ine( tare (grisine) 1
6ri c( uscat 1; g
"ereale( uscate 1; g
P+ine de porumb 1; g
Amidon de porumb 1 lingur
"u @cu $B g
Biscui i sra i (crac!ers saltine) 3
Biscui i simplii (crac!ers plain) $
"roissant simplu '
"rutoane 1; g
:ogoa ( simpl /
Brio
2uesli 1; g
"rupe( fierte ) can
P+ine pr>it (2elba toast) 1; g
2ei 1; g
Brio cu afine '
Fidea( de ou (fiert) can
"ltite americane (1B cm) '
Paste can
-ipie can
Popcorn 2 can
.rez brun( fiert can
.rez alb( fiert can
Budinca de orez 1
"orn '
Caco shell( small 1
Cortilla( porumb (1; cm) 1
Cortilla( fin ( 2B cm) '
%afel (Daffle) '
Alcool 1 Bloc!
Bere 1AB g
Spirtoase $B g
%in 12B g
De evitat 1 Bloc
Sos pentru grtar 2 linguri
Pr>itur ) felie
Fursecuri (mici) 1
"rac!ers (salatine) 3
"rac!ers (graham) 1'
2iere ' linguri
Enghe at (regular) can
Enghe at (premium) can
:em sau >eleu 2 linguri
,etchup 2 linguri
2elas 1' linguri
2agiun (sos de prune) 1' linguri
"ipsuri (de cartofi) 1; g
Pretzels 1; g
2arinate( sosuri 3 linguri
1ahr( brun 2 linguri
1ahr( tos 2 linguri
Produse de cofetrie 1 linguri
Sirop de ar ar 2 linguri
Copinguri 2 linguri
Sos teri#a!i 1 ling
PROTI!
Ale"eri bune # con inu$ sc%u$ de "rsimi rele(sa$ura$e)
"arne de vit $B g
Piept de pui( fr piele $B g
Piept de curcan( fr piele $B g
Albu de ou 2
Enlocuitor de ou can
Br+nz cottage can
"a caval $B g
Cofu (tare si e&tra tare) FB g
Pulbere de proteine 4 g
Burgeri de soia ' turt
6ot dog de soia 1 c+rnciori
"+rna i de soia 2 c+rnciori
Biban $B g
Bluefish $B g
"alamar 4; g
Somn 3; g
Scoici 3; g
"od 3; g
"arne de crab 3; g
5grefin 3; g
6allibut 3; g
6omar $B g
2acrou GG 3; g
Somon GG 3; g
SardineGG $B g
"reve i 3; g
Pe te spad 3; g
Pstrv $B g
Con (stea!) $B g
Con (conserv) $B g
GG Bogat Hn omega $
Ale"eri medii # con inu$ modera$ de "rsimi rele(sa$ura$e)
Br+nz mozzarella $B g
Br+nz ricotta 4; g
.u Hntreg 1
"arne macr de vit $B g
Bacon canadian( slab $B g
Pulpe de pui( fr piele $B g
"onserv de vit( slab $B g
8a $B g
unc( 3; g
6amburger (sub 1BI grsime) 3; g
2iel( slab $B g
Porc( slab $B g
Porc( cotlet $B g
unc( de curcan $ felii
Pulpe de curcan( fr piele $B g
%i el $B g
Ale"eri rele # con inu$ mare de "rsimi rele(sa$ura$e)
Br+nz tare $B g
unc( de porc $ felii
%it( gras $B g
"renvur ti (vit(porc(curcan(pui) 1
"+rna i (!ielbasa) 7B g
Ficat( pui $B g
Salam picant $B g
Salam $B g
&R'(I)I
Ale"eri bune # con inu$ bo"a$ de "rsimi bune(mononesa$ura$e)
Jnt de migdale ) linguri a
2igdale (buc i) 1' linguri a
2igdale (Hntregi) $
Avocado 1 linguri
Jlei de canola (rapi ) ) linguri a
:uacamole 1 linguri
*uci macadamia 1
Jlei de msline ) linguri a
0resing din ulei de msline i o et
Jlei de msline ) linguri a
. et K linguri a
2sline $
Jnt de arahide( natural ' linguri a
Jlei de arahide ) linguri a
Arahide 7
Cahini (past de susan) ' linguri a
Ale"eri medii # con inu$ sc%u$ de "rsimi bune(mononesa$ura$e)
"asheDs (alune) Hntregi 2
2aionez ) linguri a
0ressinguri( slabe 1 linguri a
Jlei de susan ' linguri a
Jlei de boabe de soia ) linguri a
*uci( deco>ite si mrun ite 1 linguri a
Ale"eri rele # con inu$ mare de "rsimi rele (sa$ura$e)
Slnin 1' linguri a
Jnt ) linguri a
Sm+nt+n 1 linguri
Br+nz gras 1 linguri a
Br+nz gras( light 2 linguri e
Jntur ) linguri a
Fri c 1 linguri
:rsimi vegetale ) linguri a
Bloc#uri mul$i*le
(re*re%in$a +*ro$ein, +carbohidra$,
+"rsime)
-apte (1@2I grasime) 1AB g
Fin de soia ) can
Cempeh (produs pe baz de soia) 3; g
Cofu (moale i normal) FB g
<aurt simplu ' can