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Se recomanda consumarea tuturor punctelor zilnice dar daca se doreste se pot pune
pina la 4 puncte pe zi deoparte si se vor consuma in weekend.
Din punctele suplimentare obtinute prin sport se vor consuma maxim 12 puncte pe
saptamina.
Se recomanda consumarea a 2 l lichide pe zi, ptr fiecare ceasca de cafea bauta trebuie
sa bem un pahar de apa suplimentar, idem in cazul colei sau pepsi.
Despre fructe si legume
Se mananca 5 portii de legume si fructe pe zi, adica 2 portii legume care inseamna 300
g, si 3 portii de fructe, care inseamna 3 fructe de marime normala (adica nu 3 mere
uriase de care 500g fiecare) cum ar fi: 1 mar, 1 portocala si o para, de exemplu. Se
poate manca si mai mult de atat insa trebuie sa socotiti puncte pentru asta (de exemplu,
daca mancati mai mult de 300 g legume si mai mult de 3 fructe, mai adaugati un punct
la ce-ati manacat in ziua aia).
Cand incepi programul de stabilizare, care dureaza minim 6 saptamanai, mai adaugi 4
puncte la ratia zilnica. Cel mai bine e sa adaugi in fiecare saptamana cate un punct in
plus. Mai raman 2 saptamani in care vezi cum merge.
Inghetata
Inghetata cu frisca & Fructe 1 Pahar mic, 170g 8,5 Points
Crema de inghetata 1 cupa, 50g 2,5 Points
Inghetata de cafea 1 pahar, 200ml 5,5 Points
Inghetata de fructe-/Inghetata cu lapte 1 cupa, 50g 1,5 Points
Inghetata la cornet 1 bucata, 100g 3 Points
Sorbet 1 pahar, 200ml 4 Points
Inghetata la cornet cu sos de ciocolata 1 Bucata 8 Points
Peste
Anghila, proaspat 1 portie, 100g proaspat 7,5 Points
Anghila, geräuchert bucata 3,5 Points
Stridie 3 buc, 50g 0,5 Points
scrumbie, afumata ½ peste,110g 6 Points
File de peste, prajit 1 bucata, 150g 7 Points
Pastrav, afumat 1 kl. File, 60g 1,5 Points
Pastrav, proaspat 1 kl., 300g proaspat 6 Points
Pastrav, file 1 bucata, 200g proaspat 4 Points
Crevete, fata carcasa 30g 0,5 Points
Hering in aspic 1 buc, 150g proaspat 6 Points
Hering, proaspat 1/2 peste, 90g proaspat 5 Points
File de hering in sos de smintina 1 File, 60g 4 Points
File de hering in sos tomat 1/2 Doza, 95g 4,5 Points
Homar 1 kl. portie, 125g 2 Points
Cod/Batog, proaspat 1 kl. File, 150g proaspat 2 Points
Pisica de mare/Steinbeißer, frisch 125g proaspat 2 Points
Caviar, original 2 lingurita, 10g 0,5 Points
Caviar, sintetic 4 lingurita, 20g 0,5 Points
Crab 1 lingurita, 25g 0,5 Points
Somon, afumat 1 Scheibe, 60g 2 Points
Somon 125g proaspat 3,5 Points
Marcrou in ulei, abgetropft 1 lingura, 30g 2 Points
Macrou, afumat 1 kl. filet, 75g 3,5 Points
Macrou, proaspat 1/4 bucata, 90g proaspat 4 Points
Scoici 500g 5 Points
Sardina in ulei, abgetropft 1 lingura, 30g 1,5 Points
Hering rulat in sos 1 Stück, 80g 2,5 Points
Sardela in suc propriu 5 Stück, 25g 0,5 Points
Sardela 1 Stück, 60 g proaspat 2 Points
Egrefin, afumat 1 kl. Filet, 75g proaspat 1 Points
Egrefin, proaspat 1 kl. Filet, 150g proaspat 2 Points
Cambulã 1 Filet, 70g proaspat 1 Points
Sprot, afumat 1 buc, 15g 1 Points
Ton, proaspat 100g proaspat 5,5 Points
Ton in suc propriu, conserva 1 lingura, 30g 1 Points
Calamar 125g proaspat 0,5 Points
Legume
Alge 100 g 0 Points
Avocado 100 g 6.5 Points
Anghinare 100 g 0 Points
Andive 160 g 0 Points
Broccoli 500 g 0 Points
Conopida, Conopida verde 1500 g 0 Points
Ceapa 50 g 0 Points
Vinete 1 bucata 0 Points
Fasole verde 100 g 0 Points
Praz 450 g 0 Points
Varza chinezeasca, Suc de legume 100 g 0 Points
Castravete, Usturoi, Gulie, Verdeturi 100 g 0 Points
Dovleac, Papadie, Morcovi, Ardei gras, Ciuperci 100 g 0 Points
Ridichi, Rabarba, Varzute de Bruxelles 100 g 0 Points
Varza Rosie, Sfecla rosie, Varza murata 100 g 0 Points
Spanac, Rosii 100 g 0 Points
Salata 100 g 0 Points
Sparangel 70 g 0 Points
Dovlecei 100 g 0 Points
Mazare 1 Mina plina 50g 0,5 Points
Masline 5 Bucati 0,5 Points
Porumb, conserva 2 Linguri 50g 0,5 Points
Linte , Fasole uscata.. 1 lingura 0,5 Points
Romanesco 100 g 0 Points
Fasole boabe la conserva 100 g 1 Points
Telina 1 bucata 0 Points
Varza Alba 1700 g 0 Points
Bauturi, nealcolizate
Bere fara alcool 200ml 1 Points
Suc de mere amestecat cu apa minerala 200ml 0,5 Points
Bitter Lemon 200ml 1 Points
Cappuccino cu lapte 1 ceasca, 150ml 1 Points
Cola 200ml 1.5 Points
Cola light egal 0 Points
Cappuccino, instant cu zaharina 150 ml 0.5 Points
Cappuccino, instant cu zahar 150 ml 1 Points
Cappuccino, cafea + lapte fara zahar 150 ml 0.5 Points
Cappuccino cu frisca 150 ml 1.5 Points
Suc cu multivitamine light 200ml 0,5 Points
Icetea 200ml 1 Points
Energie-Drinks 200ml 1,5 Points
Ceai de fructe egal 0 Points
Suc de fructe 200ml 1 Points
Cafea egal 0 Points
Ceai din plante egal 0 Points
Bauturi Light, Suc de rosii, Apa, Apa plata, Apa
minerala toate 0 Points
Cacao 1 cana, 200ml 5 Points
Nectar de fructe cu zahar 200 ml 2 Points
Ceai /de fructe, cu zahar 200ml 1 Points
Bauturi, alcoolice
Vin de mere 200ml 1,5 Points
Bere, orice fel 330ml 2,5 Points
Bowle, Punsch 200ml 3,5 Points
Campari 100ml 1 Points
Cognac 20ml 1 Points
Vin dulce 50ml 1,5 Points
Vin fiert 200ml 3,5 Points
lichior, orice fel 20ml 1 Points
Bere cu malz 200ml 2 Points
Rom 20ml 1 Points
Tuica, orice fel 20ml 1 Points
Pina Colada 200 ml 5.5 Points
Vin spumos, Sampanie, orice fel 100ml 1,5 Points
Sherry 50ml 1 Points
Vin, negru & dulce 100ml 1,5 Points
Vin, sec 100ml 1 Points
Sprit 200ml 1 Points
Vermut, dulce 50ml 1,5 Points
Vermut, sec 50ml 1 Points
Whisky 20ml 1 Points
Cereale
Cornflakes 1 ceasca, 20g 1 Points
Popcorn, Pufarine 40g 2 Points
Seminte din cereale 1 ceasca, 100g 1 Points
Gris, uscat 1 lingura, 20g 0,5 Points
Ovaz/-Fulgi de cereale 1 lingura, 10g 0,5 Points
Mei uscat 1 lingura, 20g 1 Points
Müsli crocanti, dulci 1 lingura, 10g 1 Points
Müsli fara zahar 1 lingura, 10 g 0.5 Points
Porumb uscat, Popkorn 1 lingura, 10g 0,5 Points
Faina, orice fel 1 lingura, 10g 0,5 Points
Drojdie proaspata 45 g 2 Points
Malai 1 lingura, 10g 0,5 Points
Orez (pentru orez cu lapte, nepreparat) 1 lingura, 20g 1 Points
Baton de müsli 1 kl., 25g 2 Points
Pesmet 1 lingura, 10g 0,5 Points
Orez, orice fel nepreparat 1 lingura, 20g 1 Points
Orez orice fel fiert 1 lingura, 20g 0.5 Points
Müsli cu ciocolata 1 lingura, 10g 1 Points
Cartofi
Cartofi taranesti 1 Port., 200g 7 Points
Faina de cartofi 1 lingura, 10g 0,5 Points
Crochete din cartofi 1 buc., 30g 1 Points
Cartofi fierti Pina la saturatie 2 Points
Piure de cartofi, comert 1 lingura, 10g 1 Points
Cartofi prajiti 150g 9,5 Points
Cartofi prajiti in cuptor 150g 6,5 Points
Rösti 1 buc., 60g 2 Points
Galusti din cartofi (specialitate austriaca) 1 buc., 100g 3,5 Points
Cartofi dulci 1 buc., 50g 1 Points
Brinza
Brinza moale 50% Grasime 1 buc, 30g 3 Points
Camembert, Brie & alte de acs. tip, 45% Grasime 1 buc, 30g 1,5 Points
Camembert, 60% Grasime 1 buc, 30g 3 Points
Brinza cu ciuperci, , 45% Grasime 1 buc, 30g 2 Points
Brinza cu ciuperci, 65% Grasime 1. buc, 30g 4 Points
Brinza proaspata, naturala cu verdeata, 30% Grasime
(Philadelphia) 1 lingura 0,5 Points
Gorgonzola 1 buc, 30g 3 Points
Cascaval, ex. Emmentaler, 45% Grasime 1 buc, 30g 2,5 Points
Parmezan, 30-32% Grasime 1 lingura, 8g 0,5 Points
Mascarpone 1 lingura, 20g 2,5 Points
Mozzarella 1/2 bila, 50g 3 Points
Brinza Raclette, 60% Grasime 1 buc, 30g 3 Points
Roquefort 1 buc, 30g 3 Points
Brinza de oaie/Feta, 45% Grasime 1 lingura, 15g 1 Points
Brinza topita, 30% Grasime 2 lingura, 25g 1,5 Points
Brinza topita, 45% Grasime 2 lingura, 25g 2 Points
Brinza topita (in pachetel patrat), 20-25% Grasime 1 felie 1 Points
Brinza de capra, 45% Grasime 1 felie, 30g 2 Points
Snacks
Chips 15 g 2 Points
Alune sarate prajite 1 lingura, 5g 1 Points
Grisine 1 buc., 5g 0,5 Points
Party Mix 1 mina plina, 10g 0,5 Points
Migdale prajite 50g 6,5 Points
Popcorn, fara grasime 1 mina plina, 10g 0,5 Points
Popcorn, dulce 1 mina plina, 5g 0,5 Points
Covrigei sarati 5 buc., 10g 0,5 Points
Stixuri 10 buc., 10g 0,5 Points
Fructe
Ananas, Mere, Caise, Fructe de padure orice fel 100 g 0 Points
Pere, Capsuni 100g 0 Points
Banane 1 mica, 100g 1 Points
Chips din banane 1 portie, 40g 2 Points
Curmale 2 buc., 12g 0,5 Points
Grapefruit ½ fruct 0 Points
Snochine, proaspete 1 buc., 50g 0,5 Points
Kiwi, Mandarine, Nectarine 1 buc 0 Points
Cirese 8 buc., 50g 0,5 Points
Pepene 100 g 0 Points
Litchi 4 buc., 50g 0,5 Points
Conserva de fructe cu zahar 1 portie, 150g 2 Points
Portocale, Papaya, Piersici, Gutui 1 bucata 0 Points
Mango, 1/2 fruct, 1/2 fruct mic, 100g 1 Points
Corcoduse 3 buc., 60g 0,5 Points
Prune mari 1 buc., 50g 0,5 Points
Stafide 2 lingurite, 14g 0,5 Points
Struguri 1 mina plina, 100g 1 Points
Prune 2 buc., 50g 0,5 Points
Salate
Salata din carne cu maioneza 1 lingura, 30g 2,5 Points
Salata de pui cu maioneza 1 lingura, 30g 2,5 Points
Salata de hering 1 lingura, 30g 1,5 Points
Salata de cartofi cu maioneza 1 lingura, 30g 1,5 Points
Salata de cartofi cu ulei 1 lingura, 30g 1 Points
Salata de paste 1 lingura, 30g 2 Points
Salata de orez cu ton 1 lingura, 30g 2 Points
Rosii/Castravete cu smintina 1 lingura, 30g 0,5 Points
Salata cu cirnati 1 lingura, 30g 2,5 Points
Milky Way
Milky Way Brotaufstrich 1 TL = 5 g 0,5 Points
Milkyway 1 baton = 26 g 2,5 Points
Snickers
Snickers 1 baton = 60 g 7 Points
Snickers Cruncher 1 baton = 40 g 4,5 Points
Diferite
Amicelli 1 buc = 12,5 g 1,5 Points
After Eight 1 buc = 8g 1 Point
Balisto 1 buc = 41 g 5 Points
Banjo 1 buc = 60 g 8 Points
Bounty 1 buc = 60 g 6,5 Points
Ceralisto Joghurt-Creme 1 buc = 37 g 4 Points
Ceralisto, Erdnuss oder Choco 1 buc = 37 g 4,5 Points
Choco Crossies 1 Pck = 35 g 4,5 Points
Duplo 1 Riegel = 18 g 2,5 Points
Ferrero Küsschen 1 buc = 9 g 2 Points
Giotto 1 buc = 5 g 0,5 Points
Hanuta 1 buc = 23 g 3 Points
Happy Hippo Snack 1 buc = 25 g 3,5 Points
Knoppers 1 bucata 3 Points
Lion 1 baton = 40 g 4,5 Points
Löffelbiskuits 3 bucata 1 Point
Mini Bounty 1 bucata = 28 g 3 Points
Mini Mars 1 bucata = 20 g 2 Points
Mini Schnickers 1 bucata = 18 g 2 Points
Mini-Kit Kat 17 g 2 Points
MM's Linsen 12 bucata = 10 g 1 Point
MM's Peanut 5 bucata = 12 g 1 Point
Mon Cherie 1 bucata 1 Point
Negerkuss 1 bucata 2 Points
Nipon Knusperreis 1 bucata 1,5 Points
Nuts 1 baton 5,5 Points
Pingui 1 bucata = 30 g 3,5 Points
Raffaelo 1 bucata = 10 g 1,5 Points
Rocher 1 bucata = 13 g 2 Points
Studentenfutter 50g 13,5 Points
Twix / Raider 1 bucata = 60 g 6,5 Points
Yes Torty 1 bucata 4 Points
Yogurette 1 baton = 12,5 g 1,5 Points
Saucen
Dulce-acrisor Sauce 1 cutiuta 1
Berbecue-Sauce 1 cutiuta 1
Currysauce 1 cutiuta 1
Bauturi
McFlurry Cappuccino 1 Becher 6,5
Milchshake ciocolata 5,5
Milchshake Schoko 6
Milchshake Vanille 5,5
Cola pro 0,1 1,5
Cola light pro 0,1 0
Fanta pro 0,1 1,4
Sprite pro 0,1 1,45
Bonaqua pro 0,1 0
Suc de portocale 1,5
Cartofi
Cartofi prajit mici 7,5
Dulciuri
Kirschtasche 5,5
McFlurry Nuts 7
Mc Flurry Milka- capsuni 8,8
McFlurry Smarties 7
Mc Flurry Daim 8,4
Mc Flurry Bounty 9
Sundae Eis la cornet 3
Sundae Eis cu capsuni 4
Sundae Eis cu caramel 5,5
Sundae Eis cu ciocolata 5,5
Donuts ciocolata 7,5
Donuts zahar 7
Blaubeer-Muffin 8,9
Schoko-Muffin 10,5
Placinta cu mere 5
Bonus Points
15 min. 30 min
Aerobic 1,5 3
Aqua-Aerobic 1,5 3
Badminton 1,5 3
Ballet 1 2
Basketball 2 4
Alpinism
Catarare 2,5 5
Biliard 0,5 1
Bowling 1,5 3
Disco Dancing 1,5 3
patinaj 1,5 3
scrima 1 2
Flamenco 1,5 3
Frisbee 1,5 3
fotbal 2 4
gradinarit 1 2
dans 1 2
Golf 1 2
Gymnastik 1 2
Handball 1,5 3
Lucu in casa 0,5 1
Hockey 2 4
Inline-Skaten 2 4
Joggen 2 4
Judo 2 4
Karate 3 6
Kickboxen 3 6
Kricket 1 2
Ski fond 2,5 5
Dans latinamerican. 2 4
Alergat ( ca. 10min/km) 2,5 5
Bicicleta
usor 1 2
Intensiv 1,5 3
Calarit
Incet 1 2
Trap 1,5 3
Galopp 2 4
Patinaj cu role 2 4
Rugby 2 4
Salsa-Tanz 2 4
Joaca cu mingea 1 2
inot 2 4
A sari coarda 3 6
Skateboard 1,5 3
Ski 2 4
Snowboard 2 4
Plimbare
incet 0,5 1
Normal 1 2
rapid 1,5 3
Squaredance 2 4
Squash 3 6
Step Aerobic 2 4
Stepptanz 1,5 3
Surf nu pe internet 1 2
Scufundari 3 6
Tenis 1,5 3
Tenis de masa 1 2
Urcat de scari 2,5 5
Volleyball 2 4
Walking 2 4
Ski nautic 2 4
Windsurfing 1,5 3
Yoga 1 2