(Kerajinan siang ini bebacaan makanan tinggi protein di gugel) =========
Makanan Tinggi Protein:
Sayuran:
******super tinggi protein****** -Tauge kacang kedelai per 100gr 9gr protein (3 kali lipat tauge kc.ijo) -Daun pepaya per 100gr 8gr protein -Daun kelor per 100gr 6.8gr protein -Daun pepaya jepang/chaya per 100gr 5.8gr protein -Daun katuk per 100gr 4.72gr protein -Kemangi per 100gr 4gr protein -Daun singkong per 100gr 3.66gr protein -Bayam per 1/2 cup 3gr protein -Kentang uk.sedang 3gr protein -Jamur per 100gr 3gr protein -Tauge kacang hijau per 100gr 2.9gr protein -Kacang panjang per 100gr 2.7gr protein -Kangkung per 100gr 2.6gr protein -Brokoli per 1/2 cup 2gr protein -Jagung per 1/2 cup 2gr protein
*******di bawah 2gr******* -Kembang Kol per 100gr 1.9gr protein -Ubi merah per 100gr 1.8gr protein -Buncis per 100gr 1.8gr protein -Daun bawang per 100gr 1.8gr protein -Sawi hijau per 100gr 1.7gr protein -Kol/kubis per 100gr 1.3gr protein -Wortel per 100gr 1.2gr protein -Singkong per 100gr 1.2gr protein -Selada per 100gr 1.2gr protein -Sawi putih per 100gr 1.1gr protein -Terong Ungu per 100gr 1gr protein -Tomat per 100gr 1gr protein -Seledri per 100gr 1gr protein
*******di bawah 1gr****** -Oyong per 100gr 0.8gr protein -Pare per 100gr 0.8gr protein -Timun per 100gr 0.6gr protein
Kacang-kacangan: -Kedelai per 100gr 40.4gr protein -Kacang hijau per 100gr 22.2gr protein -Kacang tanah per 100gr 27.9gr protein -Kacang merah per 100gr 11gr protein -Biji labu per 30gr 7gr protein
Serealia: -Beras merah per 100gr 7.4gr protein -Beras per 100gr 7.13gr protein -Oat per 1/2cup 13gr protein -Gandum per 100gr 16.9gr protein
Laukpauk: -Tahu per 100gr 7.8gr protein -Tempe per 100gr 20.8gr protein -Oncom per 100gr 13gr protein -Kerupuk Kulit per 100gr 83gr protein (lemaknya 4gr, karbo 0gr)
Hewan: -Telur ayam 1 butir 12.8gr protein -Telur bebek 1 butir 13.1gr protein -Ayam per 100gr 18.2gr protein -Sapi per 100gr 18.8gr protein -Kambing per 100gr 16.6gr protein -Bandeng per 100gr 20gr protein -Bawal per 100gr 19gr protein -Ikan Mas per 100gr 16gr protein -Mujair per 100gr 18gr protein -Selar Kuning per 100gr 27gr protein -Tuna per cangkir 39gr protein -Udang per 100gr 21gr protein -Cumi per 100gr 16.1gr protein -Kepiting per 100gr 13.8gr protein -Kerang per 100gr 8gr protein -Hati sapi per 100gr 19.7gr protein -Hati ayam per 100gr 16.6gr protein
Minuman: -Susu kedelai per 100gr 3.5gr protein -Susu sapi per 100gr 3.2gr protein -Yoghurt per 100gr 3.3gr protein
Others: -Selai kacang per 1 sdm 8gr protein -Keju per 100gr 26-35gr protein
-----masi bisa bersambung---- *updated1 (mostly di bagian sayuran) 27/6/19 21.16
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69,9 kg
Perdidos até agora: 1,1 kg.
Ainda faltam: 6,9 kg.
Dieta seguida: Razoavelmente Bem.
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1393 kcal
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Gord: 47,87g | Prot: 98,89g | Carbs: 150,91g.
Café da Manhã: Bango Kecap Manis, Telur, Dada Ayam, Sawi Putih, Ellenka Fiber Creme, Nescafe Classic. Almoço: Alfamart Kerupuk Kulit Kerbau, Tahu, Sawi Dimasak (dari Segar), Maya Sarden Saus Tomat, Nasi Putih. Jantar: Bayam, Telur Goreng, Kikil, Semangka, Melon, Nescafe Classic, Ellenka Fiber Creme. Lanches/Outros: Sari Roti Roti Sandwich Isi Coklat, NutriSari American Sweet Orange, Ultra Jaya Ultra Mimi Rasa Coklat, Tango Wafer Chocolate. mais...
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2914 kcal
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Exercício:
Lavar Louça - 1 hora, Caminhar (Lento) - 3/kph - 45 minutos, Ler - 1 hora, Trabalho Doméstico - 1 hora e 30 minutos, Cozinhar - 2 horas e 30 minutos, Dormir - 8 horas, Descansar - 3 horas e 15 minutos, Amamentar - 4 horas, Lavar Roupa - 2 horas. mais...
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Ganhando 0,4 kg por Semana
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