jaankat Günlüğü, 04 Kas 19

Sabah bi tartıldım oda ne :D kilo 87 aman tanrım didim =)
Bu gün ilk gün hadi hayırlısı alkol şeker ekmek gene bırakıorum =)
Şuraya amino asit omega vitamin mineral hesaplamalarımı bırakayımda lazım olur :D

Macro nutrients (intakes recommendations)
Macro nutrients Intakes Recommendations Maximum Tolerated Intakes
Food Energy 3330kcal NR
Proteins 80g 290g
Carbohydrate 370g 540g
Lipid 70g 130g
» Saturated fat 23g 43g
» Monounsaturated fat 23g 43g
» Polyunsaturated fat 23g 43g
» » Omega 3 1.6g 3g
» » Omega 6 17g 30g
» Cholesterol 20mg 300mg
Dietary fiber 38g NR
Water 3700g NR






Vitamins (intakes recommendations)
Vitamins Intakes Recommendations Maximum Tolerated Intakes
Vitamin A 900µg NR
» Retinol 900µg 3000µg
» beta-Carotene 3240µg NR
Thiamine 1.2mg NR
Riboflavin 1.3mg NR
Niacin 16NE NR
Pantothenic acid 5mg NR
Vitamin B6 1.3mg 100mg
Folic acid 400µg NR
Vitamin B12 2.4µg NR
Vitamin C 90mg 2000mg
Vitamin D 5µg NR
Vitamin E 15mg NR
Vitamin K 120µg NR






Dietary minerals (intakes recommendations)
Dietary minerals Intakes Recommendations Maximum Tolerated Intakes
Calcium 1000mg 2500mg
Copper 0.9mg 10mg
Iron 8mg 45mg
Magnesium 420mg NR
Manganese 2.3mg 11mg
Phosphorus 700mg 4000mg
Potassium 4700mg NR
Selenium 55µg 400µg
Sodium 1500mg 2300mg
Salt (sodium equivalence) 4100mg 6200mg
Zinc 11mg 40mg



Essential amino acids (intakes recommendations)
Essential amino acids Intakes Recommendations Maximum Tolerated Intakes
Histidine 0.87g NR
Isoleucine 1.7g NR
Leucine 3.4g NR
Lysine 2.6g NR
Methionine 1.3g NR
Phenylalanine 2.2g NR
Threonine 1.3g NR
Tryptophan 0.35g NR
Valine 2.4g NR

87 kg Bugüne kadar kayıp: 10,5 kg.    Geriye kalan: 15 kg.    Diyet Takibi: Oldukça İyi.

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1173 kcal

Yağ: 61,86g | Prot: 29,25g | Karb: 126,78g.   Kahvaltı: Şekersiz Türk Kahvesi. Öğle Yemeği: Şekersiz Türk Kahvesi. Akşam Yemeği: Kabak Yemeği, Pirinç Pilavı, Ev Yapımı Yoğurt. devamı için...