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125 calorie sono circa 20g di mandorle; dovresti pesare 20g delle tue mandorle e contarle una volta, dopodiché usi sempre quel numero.
Per il pane integrale i valori sono giusti.
Per quanto riguarda le uova, io ne ho mangiati uno/due a colazione per circa due anni, colesterolo rimasto sempre basso. Se non sei sicuro puoi comunque variare.
Nono io ne mangio pure , volevo solo una conferma per esserne sicuro il più possibile , comunque bhe allora adesso seguo sta dieta e vedo come va il mio allenamento cosi miglioro un po tutto, ti ringrazio per l'aiuto
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