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Kamis, 28 Januari 2016

Contoh Perhitingan Kalori Sehari Buat Kamu Yang Ingin Hidup Sehat atau Diet



Analysis of the diet plan of yohana siahaan
=====================================================================
Food                                                                             Amount               energy        carbohydr.
______________________________________________________________________________

menu pagi
nasi putih                                                                      100 g                  130,0 kcal       28,6  g
telur ayam                                                                       60 g                    93,1 kcal         0,7  g
daging ayam goreng                                                       50 g                  166,0 kcal         1,9  g
kuah sayur kangkung belu                                              50 g                      2,5 kcal         0,3  g

Meal analysis:  energy 391,6 kcal (25 %),  carbohydrate 31,5 g (22 %)


menu siang
nasi putih                                                                      100 g                  130,0 kcal       28,6  g
daging ayam goreng                                                       50 g                  166,0 kcal         1,9  g
pisang ambon                                                                  50 g                    46,0 kcal       11,7  g
adonan tepung terigu                                                      25 g                    91,0 kcal       19,1  g
minyak kelapa sawit                                                         5 g                    43,1 kcal         0,0  g
tempe goreng                                                                  25 g                    88,5 kcal         3,8  g
minyak kelapa sawit                                                         5 g                    43,1 kcal         0,0  g
sayur katuk                                                                     75 g                      9,0 kcal         1,3  g
semangka                                                                        25 g                      8,0 kcal         1,8  g

Meal analysis:  energy 624,7 kcal (39 %),  carbohydrate 68,1 g (48 %)


menu malam
nasi putih                                                                      100 g                  130,0 kcal       28,6  g
ikan kembung                                                                 50 g                    56,0 kcal         0,0  g
tahu goreng                                                                     50 g                  103,0 kcal         0,9  g
minyak kelapa sawit                                                       25 g                  215,5 kcal         0,0  g
sayur bayam jagung                                                        75 g                    27,8 kcal         6,2  g
santan                                                                              20 g                    14,2 kcal         0,6  g
pepaya                                                                             50 g                    19,5 kcal         4,9  g

Meal analysis:  energy 566,1 kcal (36 %),  carbohydrate 41,2 g (29 %)








=====================================================================
Result
=====================================================================
Nutrient                            analysed                           recommended                         percentage
                                            value                                 value/day                             fulfillment
______________________________________________________________________________
energy                               1582,3 kcal                           2390,1 kcal                               66 %
water                                       0,0  g                                     -                                            -
protein                                   66,1  g(17%)                        48,0  g(12 %)                     138 %
fat                                          85,7  g(47%)                        77,0  g(< 30 %)                  111 %
carbohydr.                           140,8  g(36%)                      351,0  g(> 55 %)                    40 %
dietary fiber                            8,4  g                                  30,0  g                                  28 %
alcohol                                     0,0  g(0%)                             -                                            -
PUFA                                    10,3  g                                  10,0  g                                103 %
cholesterol                           345,9 mg                                   -                                            -
Vit. A                                2354,3 µg                              800,0 µg                               294 %
carotene                                   0,0 mg                                   -                                            -
Vit. E                                      0,0 mg                                   -                                            -
Vit. B1                                    0,5 mg                                  1,0 mg                                49 %
Vit. B2                                    0,9 mg                                  1,2 mg                                73 %
Vit. B6                                    1,2 mg                                  1,2 mg                              101 %
folic acid eq.                           0,0 µg                                    -                                            -
Vit. C                                    63,0 mg                              100,0 mg                                63 %
sodium                                205,7 mg                            2000,0 mg                                10 %
potassium                          1393,3 mg                            3500,0 mg                                40 %
calcium                                241,5 mg                            1000,0 mg                                24 %
magnesium                          236,2 mg                              310,0 mg                                76 %
phosphorus                          711,0 mg                              700,0 mg                              102 %
iron                                          8,4 mg                                15,0 mg                                56 %
zinc                                          5,4 mg                                  7,0 mg                                78 %

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