PROIECT NR.

1
NUTRITIE
MELNICIUC MARIA ELENA
GRUPA 6202
PROFIL PERSOANA
• 25 de ani
• 182 cm
• 72 kg
• Masculin
• Moderat activ

NECESAR DE KCAL: 1950KCAL/ZI +-10%

 TIP MENIU: VEGAN
• MIC DEJUN
- paine 30 g
-avocado 200 g
-rosie 30 g 
• GUSTARE 1
- mar 50g
-orez expandat 20g
-unt de arahide 70 g 
• PRANZ
-sote de legume 150g
-falafel 50g
• GUSTARE 2
-budinta de chia 45g
-afine 40g
• CINA
-chilli con quinoa 300g
 MIC DEJUN
2 FELII DE PAINE GRAHAM 30 G (9.1 P, 1 L, 51 G)
W= 9.1 * 4.1+ 1*9.3+ 5* 4.1
W=255.71 kcal/100g
100g paine………………….255.71 kcal
30 g paine…………………….x
X=255.71*30/100
X=76.7 kcal
 
ROSIE 30 G (1.1 P, 0.8 L, 43 G)
W=1.1*4.1 + 0.8*9.3 + 0.6*4.1
W=188.25 kcal/100g
100 g rosii…….188.25 kcal
30 g rosii………..x
X=30*188.25/100
X= 56.5 kcal
 
AVOCADO 200 G (2P, 15 L, 8.5 G)
W=2*4.1+15*9.3+8.5*4.1
W=182.55 Kcal
100 g avocado…..182.55 kcal
200 g avocado……X
X=200*182.55/100
X=365 kcal
 

TOTAL MIC DEJUN= 365+56.5+76.7=498.2 Kcal

GUSTARE 1
MAR 50 G (0.26P, 0.7L, 13.8G)
W=0.26*4.1 +0.17*9.3 +13.8*4.1
W=1.07+1.58+56.6= 59.25 Kcal/100g
100g mar……..59 kcal
50 g mar………..X
X=59*50/100
X=29.5 Kcal
 
OREZ EXPANDAT 20 G (8.1P, 1.2L, 75.5G)
W=8.1*4.1+1.2*9.3+75.5*4.1
W=33.21+11.16+309.55
W=353.9 Kcal/100g
100 g orez expandat……353.9 kcal
20 g orez expandat……X=353.9*20/100=70.78 kcal
X=70.78 Kcal
 
UNT DE ARAHIDE 70 G (8P, 16L, 6.3G)
W=8*4.1+16*9.3+6.3*4.1
W=32.8+148.8+25.83
W=207.4 Kcal/100g
100 g unt de arahide………207.4 kcal
70 g unt de arahide…………X
X=70*207.4/100
X=145.18 Kcal TOTAL GUSTARE 1 = 29.5+70.78+145.18= 245.46 Kcal
PRANZ
SOTE DE LEGUME 150G (1.6P, 2.2L, 56G)
W=1.6*4.1+2.2*9.3+56*4.1
W=6.56+20.46+229.6
W=256.62 Kcal/100g
100 g sote legume……..256.62 kcal
150g sote legume………X
X=150*256.62/100
X=385 kcal

FALAFEL-NAUT 50G (14P, 22L,40G)

W=14*4.1+22*9.3+40*4.1
W=57.4+204.6+164
W=426 Kcal/100g
100g falafel……..426 kcal
50 g falafel………..X
X=426*50/100
X=213 Kcal
TOTAL PRANZ= 385+213= 598 Kcal
GUSTARE 2
BUDINCA DE CHIA 45G (17P, 31L, 42G)
W=17*4.1+31*9.3+42*4.1 W=530 Kcal/100g
100 g budinca………530 kcal
45g budinca……….X
X=530*45/100
X=238 kcal

AFINE 40G (0.7P, 0.3L, 14.5G)

W=0.7*4.1+0.3*9.3+14.5*4.1
W=65 Kcal/100g
100 g afine……. 65kcal
40g afine……….X
X=65*40/100
X=26 Kcal
TOTAL CALORII GUSTARE 2= 238+26=264 Kcal
CINA
CHILLI CON QUINOA 300G (3.7P, 3.5L, 12,5G)
W=3.7*4.1+3.5*9.3+12.5*4.1
W=15.17+32.55+51.25
W=99 Kcal/100g
100g …….99kcal
300g……..X
X=99*30/100
X=297 kcal

TOTAL CINA=297 KCAL

TOTAL CALORII
MENIU=498.2+245.46+598+264+297
TOTAL CALORII MENIU=1902.66 KCAL
NECESAR KCAL 1950+-10%
VN10 ROSIE (30g)
VN10 ROSIE
=1/10( 1.1*0.8*100/102*0.6 +0.3*0.55*100/102
+4*0.44*100/447+ 0.05*0.7*100/0.8
+0.04*0.6*100/1.1+1.5*0.8*100/12+0.35*0.25*100/1.05+0.07*
0.8*100/1.6+0.05*0.8*100/1.9+ 30*0.4*100/60)
=1/10(0.517+0.161+0.393+4.375+2.181+9.999+8.333+3.5+2.105
+19.999)
VN10 ROSIE=5,1563/100G
100G ROSIE……VN=5.1563
30G ROSIE………VN=30*5.1563/100=1.5468
VN10 PT 30g ROSIE= 1.5468