Ukuphila okunomsoco, okuhlala njalo kuthatha isikhathi. Akukho ngempela ukulungiswa okusheshayo noma izinqamuleli. Kodwa ngezinye izikhathi, ukubekezela kwakho kufinyelela emkhawulweni walo, njengoba ushaya epulazini - futhi akuyona i-ounce ezayo. Uma ufika epulazini, udinga ukwazi ukuhamba okufanele ukwenze ukuze ugcine isisusa sakho siphakeme ekubuyiseleni ithrekhi ngokulahlekelwa kwesisindo esinempilo.
Igama elithi "isisindo sokulahlekelwa isisindo" sekukhulunywe iminyaka eminingi.
Ngokuphilayo nangokomzwelo, isiteji sokulahlekelwa isisindo senzeke uma ungashintshi uhlelo lwakho lokudla nokuzivocavoca, kodwa awuzange ulahlekelwe isisindo okungenani amasonto amathathu. Ungashintsha phezulu futhi wehla amakhilogremu ambalwa, kepha uthola ukuthi awubonakali ukuthola ngezansi inombolo ethile.
Ucwaningo lwamuva lwandisa ulwazi lwethu lokulahlekelwa isisindo, umzimba, i-genetics, nokuzuza kwesisindo. Njengoba ukuqonda kwethu kwanda, kanjalo nethuba lokufinyelela-nokulondoloza- isisindo sakho isisindo bese udlula i-plateau esabekayo!
Kungani Ukhona "I-Plateau?"
Ngokushesha noma kamuva, uma udla ngokuphumelelayo, ukulahlekelwa isisindo sakho kuzophuza, noma mhlawumbe ngisho nokubeka isikhashana okwesikhashana. Nazi ezimbalwa zezizathu zalezi zindlela eziphuthumayo - noma izinsika - ohlelweni lwakho lokulahlekelwa isisindo:
- Ukungaphelelwa isineke: Ukuthokozisa okusheshayo akukwenzeki ngokulahlekelwa kwesisindo eside. Kuthatha isikhathi ukulahlekelwa, bese uvumelanisa kancane kancane imikhuba yakho, nemizwelo "ngokusha."
- Umshini womzimba : Umzimba wakho uklanyelwe ukuhambisa impilo, isitolo nokunikezela amandla, futhi ikuthola lapho uya khona. Lapho uqala ukudla ngokuncane, indlala yakho esesaba umzimba-igcina amandla, futhi igaxa umzimba wakho. Ucwaningo lubonisa ukuthi isisindo sakho esithwala kakhulu, isibonakaliso esikhulu samakhemikhali emzimbeni wakho ukuze ugcine isisindo esengeziwe.
- Cabanga ngale ndaba: Kulabo abafuna ukunciphisa umzimba, ingqondo yingxenye enkulu yesisindo sokulahlekelwa kwesisindo. Ukubuka ngokucophelela, nokukhuluma, ukudla imikhuba kuwumsebenzi onzima. Ukudla, iziphuzo, ukudlala konke okufaka isandla - ngezinye izikhathi kakhulu - ukuthi sizizwa kanjani ngokomzwelo. Ukushintsha imikhuba endala, ukuthola ulwazi olusha, nokukhetha ukudla okuhlukene, kudinga ububele nokubekezela kuwe-nomzimba wakho.
- I-Physiology: Ukuthola isisindo, noma ukwehluleka ukunciphisa isisindo ngaphezu kwesikhathi esilinganiselwe yisizathu esihle sokuhlola nodokotela wakho. Ungaba ne-thyroid engasebenzi . Uma usuvele unesifo se-thyroid, kungadingeka ukwandise ukwelashwa kwakho kwe-thyroid.
Ukubuyela Emgwaqweni Wokunciphisa Ukulahlekelwa
Ngenkathi ibukeka njenge-plateau, kungase kube iphuzu emgwaqeni ukuhlola imephu yakho. Cabanga ngalezi zeluleko zokugcina ijubane eliseceleni kwesisindo sakho:
- Ukuzivocavoca: Iqiniso eliyisisekelo-ukulahlekelwa kwesisindo kwenzeka uma amandla asetshenzisiwe angaphezu kwamandla okuthathwa. Lokhu kusho ukudla amakholori ambalwa nokuzivocavoca okwandayo. Uma usendaweni lapho ukuzivocavoca kwakho okujwayelekile kungakhiqiza imiphumela, cabanga ukushintsha imikhuba yakho yokuzivocavoca. Yazi imigomo yakho-ingabe uzama ukuthola isisindo esinempilo, noma uhlasele? Ukufinyelela nokugcina isisindo esinempilo akudingi amahora amathathu endaweni yokuzivocavoca ngosuku-kodwa kungadinga ihora elilodwa lomsebenzi onzima kakhulu izinsuku eziningi zesonto, ngokugxila emisipha yokwakha.
- Buka ukuthi yini oyidlayo-noma ukuhlafuna: Ukubala ama-calorie, noma ukubala ukulunywa kokudla kuyindlela eqinisekisiwe yokugxila ekuqapheliseni ukuthi yini, nokuthi udla kangakanani. Sithi "lokho esikudlayo". Ukuthola ukuqonda kangcono indlela yokudla ngendlela enempilo-ngenkathi ushiya amakamelo amakhukhi kanye nekhekhe ngesinye isikhathi. Thuthukisa izithelo nemifino, futhi cabanga ukuthi yiziphi izithako ezingakulungela wena. Uhlelo lokudla olwanelisayo kuyindlela enhle yokuqhubeka uhambela imigomo yakho yesisindo.
- Ukulala! Izifundo zibonisa abantu abalala kancane, ngokuvamile abayisisindo ngaphezulu. Ukulala okuphumuzayo kubalulekile empilweni-nasekulahlekeni kwesisindo. Uma uphelelwe amandla, usebenzise kancane futhi kungenzeka ukuthi ufinyelele isikhwama sezipuni noma soda. Uma ubhekene nokukhathala okungapheli, lindele ukuphazamiseka kwesisindo, ukuzivikela komzimba kanye nokuphathwa kokucindezeleka-okuyinto evuselela ukulamba kwakho.
Ukudla amaHack wokunqothula i-Plateau
Ezinye izinto ezimbalwa ongazama ngazo uma ubhekene nesipiliyoni sokulahlekelwa isisindo:
- Shintsha ukwakheka kwakho kokudla. Isibonelo, ukwandisa noma ukunciphisa amaphesenti amaprotheni, amafutha noma ama-carbohydrates okwesikhashana ukubona ukuthi unomthelela epulazini lakho.
- Shintsha ukudla kwakho kwekhalori. Uma udla ikhalori ephansi kakhulu, ukunyuka okuncane kwamakhilori kungase kusize imizamo yakho yokulahlekelwa isisindo ngoba ukuvinjelwa okuningi kwekhalori kungakhuthaza umzimba ukuba ugcine amafutha.
- Shintsha isimiso sakho sokuzivocavoca. Engeza ukwakha ama-muscle amaningi, ukuvivinya umzimba kwe-aerobics, noma isikhathi esiningi.
- Thola isisusa sakho endaweni efanele. Isimo sengqondo esifanele sibaluleke kakhulu njengokudla nokuzivocavoca.
Khumbula-zonke izinyathelo ozithathayo zikuqhubekisela phambili ukusuka "epulazini," futhi ubuyele endleleni yakho eya empilweni!