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Valoarea energetica a principalelor alimente (KCalorii la 100 gr.)

Pentru a fi sanatosi tineti cont de numarul de calorii pe care il reprezinta mesele dumneavoastra zilnice! Cateva felii de paine pot cantari 50 de grame, iar poate asta inseamna peste 150 de KCal, ceea ce reprezinta aproximativ 5 - 8% din necesarul zilnic de calorii al unei persoane adulte, sedentare.


Intr-un kg de corp gras sunt aproximatic 7000 - 7700 KCal. Teoretic, daca se creeaza un deficit echivalent de calorii se obtine slabirea cu un kg. Acest lucru, bineinteles, trebuie facut in timp, nefiind deloc recomandata slabirea cu mai mult de 1 - 2 kg pe luna.
Cel mai indicat mod de a obtine deficitul de calorii este prin combinarea exercitiilor fizice cu asigurarea unui aport mai mic decat necesarul zilnic cu pana la 500 de KCal/zi.
Acest aport nu trebuie sacazut, nicidecum, sub 1200 de KCal la femei si 1800 de KCal la barbati.

Calculator calorii. Sistemul BMR - Rata Metabolica de Baza 
 Calculator calorii. Sistemul BMR - Rata Metabolica de Baza

Calculul gradului de obezitate 
 Calculul gradului de obezitate. Sistemul BMI - Indicator al Masei Corporale

 ProtideLipideGlucideKCal  ProtideLipideGlucideKCal
 %%%la 100 g  %%%la 100 g
Carne si derivate Peste si derivate
Carnati18,026,9-324 Biban88
Creier---128 Cod19,01,0-87
Curca24,58,5-179 Cod in sos tomat14,91,32,985
Ficat (porc, vita)---132 Crap18,92,8-104
Ficat (pasare)---120 Crap in ulei10,66,94,3125
Gaina21,06,0-142 Hering18,010,0-167
Gasca semigrasa18,420,0-261 Hering in ulei13,728,9-325
Inima, rinichi---120 Hering in sos tomat16,210,41,8170
Jambon---271 Icre crap25,03,0-130
Leberwurst16,830,1-349 Icre stiuca27,01,5-125
Miel18,020,0-260 Macrou22,010,0-183
Muschi tiganesc21,626,3-333 Macrou in sos tomat14,510,61,6164
Parizer, cremwursti13,026,0-295 Macrou in ulei16,220,7-259
Pateu de ficat19,619,5-261 Pastrav---103
Porc - slaba20,46,3-142 Salau19,40,4-83
Porc - grasa15,030,0-350 Sardina in ulei19,321,6-280
Pui de gaina20,110,2-177 Scrumbie14,225,9-299
Rata19,66,0-136 Somn16,818,8-224
Salam---560 Stavrid16,65,1-115
Salam de Sibiu26,543,4-512 Stavrid in sos tomat15,56,6-125
Salam de vara20,047,0-519 Stiuca19,10,4-82
Slanina---630 Oua
Sunca presata24,920,7-294 Ou de gaina (gr. pe buc.)7,0g6,0g0,6g171
Vita - slaba20,42,2-104 Galbenus de ou de gaina16,032,00,3364
Vita - grasa12,024,5-277 Albus de ou de gaina13,00,20,557
Lapte si derivate Galbenus de ou de gaina---165
Branza de burduf27,427,40,5369 Un ou de rata (cca 60g)7,0g8,0g0,2g104
Branza grasa de vaca13,09,04,5155 Grasimi
Branza slaba de vaca18,0-4,090 Maioneza---716
Branza topita7,036,00,9366 Margarina-82,5-767
Cascaval25,019,01,0283 Untura de porc0,299,6-927
Iaurt3,22,64,070 Ulei floarea soarelui-100,0-930
Lapte batut3,22,95,563 Ulei soia-100,0-930
Lapte de vaca integral3,53,54,565 Dulciuri
Lapte de vaca normalizat3,51,74,950 Ciocolata---525
Lapte de oaie6,07,54,6113 Marmelada---272
Lapte de capra3,53,74,567 Miere---310
Lapte praf27,024,040,0498 Zahar nerafinat---375
Telemea de oaie18,9241,0315 Zahar rafinat---385
Telemea de vaca19,420,41,0273 Bauturi
Smantana2,530,03,1300 Bere blonda---53
Unt6,074,02,0721 Bere bruna---42
Cereale si fainoase Cola---48
Biscuiti8,29,574,0425 Limonada---58
Cornuri, chifle simple8,20,457,1271 Rom---245
Cornuri, chifle cu material8,24,461,6327 Tuica---250
Faina de grau11,81,472,0356 Vina alb---138
Faina de secara8,91,274,6353 Vin rosu---165
Faina de porumb9,61,772,1351 Whisky---245
Fulgi de ovaz13,66,363,3374 Paine
Gris9,40,975,9358 Paine de grau alba7,50,452,0274
Orez8,11,275,5354 Paine de grau intermediara7,50,748,0234
Paste fainoase obisnuite10,90,675,6360 Paine de grau neagra8,41,248,0242
Paste fainoase cu ou10,22,279,1386 Paine de secara12,41,767,7344
Porumb---336 Paine graham9,11,051,0256
Pop-corn---345 
Spaghete---351 
 

 ProtideLipideGlucideKCal  ProtideLipideGlucideKCal
 %%%la 100 g  %%%la 100 g
Legume proaspete Fructe proaspete
Ardei gras verde1,10,22,517 Banane1,30,613,466
Ardei gras rosu1,30,47,339 Caise1,0-13,057
Cartofi (fierti)1,70,217,480 Capsune1,01,09,050
Cartofi prajiti---345 Cirese1,00,318,081
Castraveti1,30,22,919 Coacaze1,50,610,254
Ceapa verde1,00,23,520 Fragi de padure1,31,09,854
Ceapa uscata1,50,28,040 Grepfruit0,50,26,530
Ciuperci5,00,52,335 Gutui0,50,514,265
Conopida2,80,33,930 Lamai0,90,76,236
Dovlecei0,90,13,218 Mandarine0,80,18,740
Fasole verde2,00,25,733 Macese4,11,221,8117
Mazare verde boabe8,40,514,096 Mere0,30,515,067
Marar---19 Mure1,51,414,177
Morcovi1,50,38,845 Pepeni galbeni0,50,15,023
Pastarnac1,40,515,072 Pepeni verzi0,50,15,425
Patrunjel---32 Pere1,01,016,079
Patrunjel radacina1,10,810,053 Piersici1,0-10,045
Rosii1,30,24,827 Portocale0,80,210,147
Praz2,30,49,954 Prune0,60,121,089
Ridichii de luna0,60,13,819 Zmeura1,01,014,071
Ridichii de iarna1,30,14,926 Struguri2,11,718,098
Salata verde1,90,32,922 Visine1,00,514,066
Sfecla rosie1,30,19,043 Fructe uscate
Spanac3,50,32,025 Curmale cu samburi1,90,674,0316
Telina radacini1,40,35,933 Mere1,01,055,0239
Urzici7,90,77,168 Pere2,40,470,0300
Usturoi7,20,226,0137 Prune cu samburi2,50,571,0306
Vinete---26 Smochine4,31,358,0267
Varza alba1,80,25,833 Stafide2,50,571,0306
Varza Bruxelles4,00,57,050 Compoturi
Varza rosie1,90,25,633 Compot de caise0,5-14,059
Legume uscate Compot de cirese0,4-15,565
Cartofi chips---546 Compot de gutui--17,070
Cartofi rondele7,80,477,0350 Compot de mere0,3-17,573
Ciuperci41,71,730,8313 Compot de pere0,2-20,585
Fasole23,01,747,7303 Compot de piersici0,6-16,168
Mazare21,51,953,0323 Compot de prune0,4-15,364
Soia---341 Compot de visine0,4-15,565
Legume murate Compot de struguri0,5-19,080
Castraveti in otet0,6-1,59 Sucuri
Gogosari intregi in otet0,7-3,015 Suc de pere0,02-14,157
Gogosari taiati in otet0,8-2,614 Suc de prune0,09-13,756
Salata de varza rosie1,0-3,016 Suc de zmeura0,16-12,351
Salata de sfecla rosie1,01,08,238 Suc de struguri0,13-20,083
Varza acra1,2-3,318 Suc de tomate1,0-5,025
Legume conservate Suc natural de mere0,09-17,472
Bulion de tomate3,6-11,662 Oleaginoase
Fasole verde1,10,42,518 Arahide25,844,515,7584
Ghiveci in bulion1,40,53,726 Alune curatate12,063,017,0705
Mazare verde boabe6,50,510,072 Masline negre20;035;07;2437
Pasta de tomate5,4-15,485 Masline verzi12,510,08,1177
Spanac cu orez2,08,02,091 Nuci21,059,03,7650
Tocana de legume1,06,03,173 
Tomate in bulion1,70,43,123 


 Link-uri recomandate
Calculator calorii. Sistemul BMR - Rata Metabolica de Baza 
 Calculator calorii. Sistemul BMR - Rata Metabolica de Baza
Calculul gradului de obezitate 
 Calculul gradului de obezitate. Sistemul BMI - Indicator al Masei Corporale
Retete culinare romanesti
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  Calculator calorii
Calculator necesar zilnic de calorii
  Indicatorul Masei Corporale
Calculatorul gradului de obezitate