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Recomandari generale:
1. F, 40 ani, 70 kg, 164 cm, activitate fizică medie, 4 zile la sala (90 kcal/h), se antreneaza 8-10
ore pe saptamana
IMC = 70/1,642 = 70 / 2,6896= 26,02 kg/mp – usor supraponderal
GI = 0,9 x {50 + 0,75 x [164 – 150] + [40 – 20]/4} = 0,9 x (60,5+5) = 58,95 Kg
MB = 655+ (9,5x70) + (1,8x164) – (4,7x40) = 655 + 665+295,2 – 188 = 1427,2 kcal
MB/h = 1427,2 / 24 = 59,47 kcal/h
NE = ( 8x0,9x59,47) + ( 8x1,3x59,47 ) + [ 8 x ( 59,47 + 90 ) ] = 428,18 +618,49 + 1195,76 = 2242,43
kcal
NE total = 2242,43x 1,1 = 2466,67 kcal
Necesar de nutrienti:
P – 1,3 x 70 = 91 g
L – 1 x 70 = 70 g
G – 5 x 70 = 350 g
1. Ratia de sustinere a efortului sa fie hipoglucidica 50% si hiperproteica, sustinuta cu multivitamine,
vit C, complex B, suplimente proteice.
2. Ratia competitionala sa fie hiperglucidica 65% si hiperproteica, sustinuta cu suplimente proteice,
vitamin B complex, vit C, vit E, aminoacizi.
3. Ratia de asteptare: mancare usor de digerat inainte cu 4-5 ore de concurs, apoi din ora in ora suc de
fructe indulcit, aminoacizi, vitamine B complex. Practic se recomanda sucuri naturale de fructe
indulcite cu glucoza sau miere.
4. Ratia de refacere: normo sau usor hipoproteica, hipolipidica, hiperglucidica, bogata in radicali
alcalini (legume, fructe, lactate) pentru a combate acidoza indusa de efort, bogata in saruri minerale si
vitamine pentru a compensa pierderile si consumul induse de efort, pauza sportiva. Complex de
vitamine si minerale, polen crud, aminoacizi, Vitamine B complex, Magneziu, zinc, Vit E, aspartat de
arginina.
RATIA SUSTINERE
TOTAL proteine lipide ch fibre
MIC DEJUN 31% kcal grame kcal grame kcal grame kcal grame kcal
500.00 apa 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
500.00 Suc de portocale 235.0 3.5 14.0 1.0 9.0 54.5 218.0 1.0 4.0
30.00 Polen crud de mar 103.2 5.0 20.2 3.5 31.9 11.5 46.0 5.5 22.1
110 ou de gaina 157.3 14.3 57.2 11.0 99.0 1.1 4.4 0.0 0.0
75.00 morcovi 30.8 0.7 2.7 0.2 1.4 7.2 28.8 2.1 8.4
25 ardei rosu gras 7.8 0.3 1.0 0.0 0.0 1.5 6.0 0.5 2.1
10 marar 4.3 0.4 1.4 0.1 1.0 0.7 2.8 0.2 0.8
50 spanac 11.5 1.5 5.8 0.2 1.8 1.8 7.2 1.1 4.4
60 rosii cherry 17.4 0.0 0.0 0.0 0.0 3.5 14.2 0.0 0.0
5 fulgi de drojdie inactiva 12.3 2.2 8.7 0.2 1.8 1.7 6.8 0.0 0.0
30 rucola 7.5 0.8 3.1 0.2 1.9 1.1 4.4 0.5 1.9
10 ulei de masline 82.4 0.0 0.0 10.0 90.0 0.0 0.0 0.0 0.0
200.00 Afine 114.0 1.4 5.6 0.6 5.4 29.0 116.0 4.8 19.2
100.00 Coacaze negre 57.0 0.7 2.8 0.3 2.7 14.5 58.0 2.4 9.6
170.00 Piept de curcan fara piele gatit 229.5 51.2 204.7 1.2 10.7 0.0 0.0 0.0 0.0
50.00 Vinete coapte 17.5 0.4 1.6 0.1 0.9 4.4 17.4 1.3 5.0
50.00 Dovlecei 6.0 0.5 2.0 0.1 0.5 1.0 4.0 0.5 2.0
100.00 Ardei rosu fiert 28.0 0.9 3.6 0.2 1.8 6.7 26.8 1.2 4.8
50.00 Ciuperci fierte 14.0 1.1 4.4 0.0 0.0 2.7 10.6 1.1 4.4
10 ulei de masline 82.4 0.0 0.0 10.0 90.0 0.0 0.0 0.0 0.0
10.00 Suc de lamaie raw 2.9 0.1 0.4 0.0 0.3 0.9 3.7 0.0 0.0
100.00 Varza rosie 32.0 1.7 6.8 0.2 1.8 5.7 22.8 2.0 8.0
25.00 Morcovi 10.3 0.2 0.9 0.1 0.5 2.4 9.6 0.7 2.8
25 Mar verde 12.8 0.0 0.0 0.0 0.0 3.2 12.7 0.3 1.3
205.80
100 Banane 89.0 1.1 4.4 0.3 2.7 22.8 91.2 2.6 10.4
100 lapte de migdale 24.0 3.0 12.0 1.1 9.9 3.0 12.0 0.4 1.6
50 fulgi de hrisca 171.5 5.4 21.6 1.3 11.3 37.9 151.6 2.5 10.0
15 Seminte de susan 86.0 2.7 10.6 7.5 67.1 3.5 14.1 1.8 7.1
10 Goji uscate 37.1 1.4 5.7 0.0 0.0 8.6 34.3 1.4 5.7
10.00 Stafide 29.9 0.3 1.2 0.1 0.5 7.9 31.7 0.4 1.5
20 zmeura 10.4 0.2 1.0 0.1 1.3 2.4 9.5 1.3 5.2
130.00 Orez fiert 169.0 3.5 14.0 0.4 3.5 36.7 146.6 0.5 2.1
50.00 Mazare fiarta 17.5 1.0 3.8 0.2 1.4 4.0 15.8 1.6 6.4
25.00 Morcov fiert 8.8 0.2 0.8 0.1 0.5 2.1 8.2 0.8 3.0
25.00 Porumb 14.8 0.5 2.0 0.3 2.3 2.5 10.0 0.3 1.0
10.00 Fulgi de drojdie inactiva 24.5 4.4 17.5 0.4 3.6 3.4 13.6 0.0 0.0
20 ulei de masline 164.8 0.0 0.0 20.0 180.0 0.0 0.0 0.0 0.0
10.00 Suc de lamaie raw 2.9 0.1 0.4 0.0 0.3 0.9 3.7 0.0 0.0
1.00 piper negru 2.6 0.1 0.4 0.0 0.3 0.6 2.6 0.3 1.1
1.00 curcuma 3.5 0.1 0.3 0.1 0.9 0.7 2.6 0.2 0.8
100 Rucola 25.0 2.6 10.4 0.7 6.3 3.7 14.8 1.6 6.4
100.00 Valeriana 21.0 2.0 8.0 0.4 3.6 3.6 14.4 0.0 0.0
1 Ghimbir macinat 3.5 0.1 0.4 0.1 0.5 0.7 2.8 0.1 0.5
457.76
500.00 Suc de portocale 235.0 3.5 14.0 1.0 9.0 54.5 218.0 1.0 4.0
30.00 Polen crud poliflor 100.5 6.4 25.4 2.4 21.6 11.3 45.2 4.1 16.4
50 Fulgi de hrisca 171.5 5.4 21.6 1.3 11.3 37.9 151.6 2.5 10.0
15.00 Unt de arahide 88.2 3.6 14.4 7.5 67.5 3.2 13.0 1.2 4.8
150 Banane 133.5 1.7 6.6 0.5 4.1 34.2 136.8 3.9 15.6
10 Zmeura 5.2 0.1 0.5 0.1 0.6 1.2 4.8 0.7 2.6
30 Curmale proaspete 84.6 0.8 3.0 0.1 1.1 22.5 90.0 2.4 9.6
250.00 Compot ananas 122.5 0.0 0.0 0.0 0.0 30.8 123.0 2.0 8.0
30 Curmale proaspete 84.6 0.8 3.0 0.1 1.1 22.5 90.0 2.4 9.6
75.00 Pastrav gatit 142.5 20.0 79.8 6.4 57.4 0.0 0.0 0.0 0.0
100.00 Mei fiert 119.0 3.5 14.0 1.0 9.0 23.7 94.8 1.3 5.2
1.00 curcuma 3.5 0.1 0.3 0.1 0.9 0.7 2.6 0.2 0.8
5.00 Ardei rosu iute 2.0 0.1 0.4 0.0 0.0 0.5 1.8 0.1 0.3
20.00 Castraveti 2.4 0.1 0.5 0.0 0.4 0.4 1.8 0.1 0.6
10 ulei de masline 82.4 0.0 0.0 10.0 90.0 0.0 0.0 0.0 0.0
10.00 Suc de lamaie raw 2.9 0.1 0.4 0.0 0.3 0.9 3.7 0.0 0.0
50.00 Spanac 11.5 1.5 5.8 0.2 1.8 1.8 7.2 1.1 4.4
25.00 Morcovi 10.3 0.2 0.9 0.1 0.5 2.4 9.6 0.7 2.8
25 Sfecla rosie cruda 10.8 0.4 1.6 0.0 0.2 2.4 9.6 0.7 2.8
200 Banane 178.0 2.2 8.8 0.6 5.4 45.6 182.4 5.2 20.8
70 fulgi de hrisca 240.1 7.6 30.2 1.8 15.8 53.1 212.2 3.5 14.0
15 Seminte de susan 86.0 2.7 10.6 7.5 67.1 3.5 14.1 1.8 7.1
10 Goji uscate 37.1 1.4 5.7 0.0 0.0 8.6 34.3 1.4 5.7
10.00 Stafide 29.9 0.3 1.2 0.1 0.5 7.9 31.7 0.4 1.5
20 Curmale proaspete 56.4 0.5 2.0 0.1 0.7 15.0 60.0 1.6 6.4
50.00 Quinoa 184.0 7.1 28.2 3.1 27.5 32.1 128.4 3.5 14.0
20.00 Fulgi de drojdie inactiva 49.0 8.7 35.0 0.8 7.2 6.8 27.2 0.0 0.0
15 ulei de masline 123.6 0.0 0.0 15.0 135.0 0.0 0.0 0.0 0.0
10.00 Suc de lamaie raw 2.9 0.1 0.4 0.0 0.3 0.9 3.7 0.0 0.0
1.00 piper negru 2.6 0.1 0.4 0.0 0.3 0.6 2.6 0.3 1.1
1.00 curcuma 3.5 0.1 0.3 0.1 0.9 0.7 2.6 0.2 0.8
100 Rucola 25.0 2.6 10.4 0.7 6.3 3.7 14.8 1.6 6.4
100.00 Valeriana 21.0 2.0 8.0 0.4 3.6 3.6 14.4 0.0 0.0
1 Ghimbir macinat 3.5 0.1 0.4 0.1 0.5 0.7 2.8 0.1 0.5
150 Suc de mere raw 78.0 0.4 1.6 0.3 2.3 20.7 82.9 0.0 0.0
100 Suc natural de morcovi 29.0 0.8 3.2 0.0 0.0 5.8 23.2 0.8 3.2
50 Suc de sfecla rosie 25.0 0.0 0.0 0.0 0.0 5.7 22.6 1.2 4.6
5 Ghimbir proaspat 4.0 0.1 0.4 0.0 0.4 0.9 3.6 0.1 0.4
20 Miere 65.0 0.1 0.3 0.0 0.0 16.2 64.8 0.0 0.0
330.00 Suc de portocale 155.1 2.3 9.2 0.7 5.9 36.0 143.9 0.7 2.6
30.00 Polen crud de paducel 95.7 7.0 28.0 2.0 17.8 10.3 41.0 4.4 17.8
10.00 Pudra de lucerna 29.8 4.0 16.2 0.3 2.5 1.3 5.1 2.8 11.1
250 lapte de migdale 60.0 7.5 30.0 2.8 24.8 7.5 30.0 1.0 4.0
50 fulgi de hrisca 171.5 5.4 21.6 1.3 11.3 37.9 151.6 2.5 10.0
15 Seminte de susan 86.0 2.7 10.6 7.5 67.1 3.5 14.1 1.8 7.1
10 Goji uscate 37.1 1.4 5.7 0.0 0.0 8.6 34.3 1.4 5.7
10.00 Stafide 29.9 0.3 1.2 0.1 0.5 7.9 31.7 0.4 1.5
200 Suc de portocale 94.0 1.4 5.6 0.4 3.6 21.8 87.2 0.4 1.6
200.00 Suc de portocale 94.0 1.4 5.6 0.4 3.6 21.8 87.2 0.4 1.6
200.00 Suc de portocale 94.0 1.4 5.6 0.4 3.6 21.8 87.2 0.4 1.6
200.00 Suc de portocale 94.0 1.4 5.6 0.4 3.6 21.8 87.2 0.4 1.6
200 Suc de portocale 94.0 1.4 5.6 0.4 3.6 21.8 87.2 0.4 1.6
200.00 Suc de portocale 94.0 1.4 5.6 0.4 3.6 21.8 87.2 0.4 1.6
200 Suc de portocale 94.0 1.4 5.6 0.4 3.6 21.8 87.2 0.4 1.6
330.00 Suc de portocale 155.1 2.3 9.2 0.7 5.9 36.0 143.9 0.7 2.6
30.00 Polen crud de mar 103.2 5.0 20.2 3.5 31.9 11.5 46.0 5.5 22.1
150 Lapte de migdale 36.0 4.5 18.0 1.7 14.9 4.5 18.0 0.6 2.4
10.00 seminte de dovleac 53.8 2.7 10.8 4.5 40.5 1.3 5.2 0.4 1.6
5.00 seminte de in 26.7 0.9 3.7 2.1 18.9 1.4 5.8 1.4 5.5
5.00 seminte de floarea soarelui 29.1 1.0 3.9 2.5 22.4 1.2 4.8 0.6 2.2
15 stafide 44.9 0.5 1.9 0.1 0.7 11.9 47.5 0.6 2.2
20.00 goji uscate 74.2 2.9 11.4 0.0 0.0 17.1 68.6 2.9 11.4
25 fulgi de mei 97.0 2.0 8.0 0.8 6.8 20.0 80.0 1.0 3.8
200.00 Suc de struguri rosii raw 134.0 1.3 5.0 0.7 6.3 34.3 137.2 0.0 0.0
200.00 Supa cruda de morcov, pastarnac, telina 91.8 2.2 8.8 0.6 5.4 20.6 82.4 6.4 25.6
150.00 Salau gatit 175.5 37.4 149.4 1.8 16.2 0.0 0.0 0.0 0.0
150.00 Salata Tabbouleh 187.5 2.4 9.6 14.1 126.9 15.0 60.0 3.5 13.8
454.80
150 Suc de mere raw 78.0 0.4 1.6 0.3 2.3 20.7 82.9 0.0 0.0
100 Suc natural de morcovi 29.0 0.8 3.2 0.0 0.0 5.8 23.2 0.8 3.2
50 Suc de sfecla rosie 25.0 0.0 0.0 0.0 0.0 5.7 22.6 1.2 4.6
5 Ghimbir proaspat 4.0 0.1 0.4 0.0 0.4 0.9 3.6 0.1 0.4
20 Miere 65.0 0.1 0.3 0.0 0.0 16.2 64.8 0.0 0.0
100 Suc de telina raw 93.6 0.5 2.0 0.1 0.9 24.2 96.8 0.0 0.0
75.00 Avocado 120.0 1.5 6.0 11.0 99.2 6.4 25.5 5.0 20.1
100 Hrisca 343.0 13.2 52.8 3.4 30.6 71.5 286.0 10.0 40.0
5 Usturoi 6.9 0.3 1.4 0.0 0.0 1.3 5.3 0.0 0.0
25.00 ardei rosu gras 7.8 0.3 1.0 0.0 0.0 1.5 6.0 0.5 2.1