si fructe de mare

- soia

Folositi condimente si ierburi aromate:

ardei iute, busuioc, boia dulce/iute, chimen, cimbru, coriandru, curry,

cuisoare, dafin, ghimbir,leustean, maghiran, menta, nucsoara, oregano,
otet balsamic, piper alb/negru/verde, patrunjel frunze, rozmarin, sare,
scortisoara, sofran, schinduf, tarhon,
telina frunze, usturoi , etc
Metode de preparare- orice metoda care nu foloseste ulei: gratar, cuptor, fiert, aburi, slow-cooker
Metodele de preparare- fiert/inabusit/aburi/gratar/cuptor. Nu se va praji nimic in ulei. Se va adauga
maxim o lingurita de ulei la finalul prepararii

Nota- Continutul in kilocalorii este aproximat, pentru usurinta aprecierii cantitatilor necesare.

Cu verde-legume: ardei gras rosu/verde/capia, andive, bame, broccoli, ciuperci, castraveti, conopida,
ceapa verde/rosie, capere, dovleac, dovlecei, fasole verde/galbena, gogosari, gogonele, gulii, leurda,
loboda, muguri de bambus, napi, ridichi rosii/negre, rosii/cherry,rucola, salata verde/iceberg, spanac,
sparanghel, stevie, urzici, varza alba/rosie/de bruxelles/chinezeasca/create, vinete.

Atentie- cartoful, fasolea boabe, lintea si nautul nu intra in aceasta categorie!

In general, o portie de 300 g legume contine aprox 100 kcal.

Cu rosu- alimente care contin carbohidrati:

1. paine- neagra, integrala, graham: 1 felie= 20 g 50 Kcal

2. cereale- integrale: 400 Kcal/100 g
3. fructe- 100 Kcal/portie
a. 5-6 % glucide- pepene galben/verde, lamai, grapefruit- o portie=300 g
b. 8-10 % glucide- capsuni, fragi, coacaze rosii, mandarine, kiwi, ananas, portocale;
o portie =200 g
c. 12-15 % glucide-cirese, visine, afine, coacaze negre, piersici, caise, nectarine, mere;
o portie= 150g
d. 15-20 % glucide- banane, pere, prune, gutui, struguri, coarne, mure, dude;
o portie=100 g
4. paste- integrale, fierte al dente: 100 Kcal/100 g fierte
5. orez- basmati, fiert al dente- 100 Kcal/100 g fiert
6. galusti/gris- 100 Kcal/100 g fiert
7. porumb/mamaliga - 100 Kcal/100 g fiarta
8. cartofi- fierti/copti, NU PRAJITI- 100 Kcal/100 g fierti
9. mazare uscata- 100 Kcal/100 g fierte
10. linte- 100 Kcal/100 g fiarta
11. naut- 100 Kcal/100 g fiarta
12. fasole boabe - 100 Kcal/100 g fiarta
2
Cu albastru- alimente care contin proteine: (lipidele vin “la pachet” cu proteinele)

A.Proteine animale:

1. carne
a. mezeluri- sunca de praga, sunca sisi, piept de pui/curcan, muschi file, etc- 100 Kcal/100 g
b. gratar/cuptor/fiert/inabusit- NU PRAJIT- piept/pulpa de pui/curcan fara piele, muschi
vita/porc; 150 g piept pui=200 Kcal, 100 g muschi vita= 200 Kcal
c. ficat de pui
2. peste si fructe de mare- afumat/marinat/gratar/cuptor/abur, NU PRAJIT
a) peste slab-stiuca, salau, somn, biban, dorada, ton, pangasisu, chefal, fitofag, cod, merluciu,
stavrid- 100 Kcal/ 100g preparat
b) peste gras- macrou, somon, scrumbie, crap, platica, pastrav, hering, tipar, peste afumat- 220
kcal/100 g
c) fructe de mare- creveti- 120 kcal/100 g, scoici de mare- 110 kcal/100 g, calamari- 175 kcal/100
g, caracatita- 165 kcal/100 g
3. ou- fiert/ochiuri/omleta- fara ulei- 1 ou gaina=80 Kcal
4. lapte si produse din lapte:
a. lapte dulce- semidegresat- 50 Kcal/100 ml
b. sana, iaurt natural (fara fructe), chefir, lapte batut <3% grasime
c. branza proaspata/ cottage cheese, perle de branza < 3- 5 % grasime- 100 Kcal/100 g
d. telemea- de vaca light- 230 Kcal/100 g
e. mozzarella light – 160 kcal/100g
f. Cascaval light- 230 kcal
B. Proteine vegetale

a) avocado- 160 kcal/100 g

b) soia-
c) seminte si fructe oleaginoase, crude 500- 550 kcal/100 g
d) masline negre (130 kcal/100 g), kalamata (300 kcal/100 g)

Pentru a da gust si savoare mancarurilor preparate puteti folosi: Condimente si ierburi aromate ardei
iute, busuioc, boia dulce/iute, chimen, cimbru, coriandru, curry, cuisoare, dafin, ghimbir, leustean,
maghiran, menta, nucsoara, oregano, otet balsamic, piper alb/negru/verde, patrunjel frunze, rozmarin,
sare, scortisoara, sofran, schinduf, tarhon, telina frunze, usturoi , etc.