platki owsiane gorskie 100g b11,9 t7,2 w69,3 kcal211
mleko 2% 300ml b9.3 t6 ww 4,6 kcal147
twarog 100g b21 t1.2 w2.2 kcal104
Oliwa z oliwek 20g b0 t19.92 ww0 kcal177,8
b:42.2g t:34.32g ww:76,1g kcal:639,8
II
banany 700g b7 t2,1 ww164.5 kcal672
orzechy wloskie 20g b3.2 t12.06 ww2.3 kcal130
b:10.2g t:14.16g ww:166.8g kcal:802
III
ryz 200g b13.4 t1.4 ww153 kcal680
mieso 150g b32.25 t1.95 ww0 kcal150
Oliwa z oliwek 20g b0 t19.92 ww0 kcal177,8
b:45.65g t:23.27g ww:153g kcal:1007.8
TRENING
IV
ryz 200g b13.4 t1.4 ww153 kcal680
mieso 200g b43 t2.6 ww0 kcal200
b:56,4g t:4g ww:153g kcal880
V
mieso 100g b21,5 t1.3 ww0 kcal100
Oliwa z oliwek 20g b0 t19.92 ww0 kcal177,8
b21.5g t:21.22g ww:0g kcal:277.8
VI
twarog 200g b42 t2,4 w4,4 kcal208
Oliwa z oliwek 10g b0 t9.96 ww0 kcal88.9
b:42g t:12.36g ww:4.4g kcal:296.9
suma-----------------
b:217.95g t:109.77g ww:553.3g kcal:3904.3
b:2.83g/kg t:1.44g/kg ww:7.28g/kg
zwierzece bialko:159.75g
roslinne bialko:58.2g
zapotrzebowanie wyszlo o 300kcal za duzo, co mam uciac?