Uphilileyo, ukulahleka kwesisindo kuthatha ixesha. Akukho zilungiso ezikhawulezayo okanye iifutshane. Kodwa ngamanye amaxesha, ukunyamezela kwakho kufinyelela kwimida, njengoko ubetha i-plateau - kwaye akukho nto iphuma. Xa ufika kwi-plateau, kufuneka ukwazi ukuhamba okufanelekileyo ukwenza ukuba uhlahlo oluphezulu lubuyele kwindlela kunye nokulahlekelwa kwesisindo.
Igama elithi "ukulahlekelwa kwesisindo somhlaba" kuye kwaxoxwa iminyaka.
Ngokwenyama nangokwemvakalelo, i-plate-loss loss lossau iyenzeka xa ungatshintshi ukutya kwakho kunye nesicwangciso sokuzilolonga, kodwa awuzange ulahlekelwe ubunzima ubuncinane ubuncinane kwiiveki ezintathu. Unokuthi uguquke uphinde uhlawule iipounds ezimbalwa, kodwa ufumanisa ukuba awukwazi ukubonakala ungezantsi kwinani elithile.
Izifundo zakutsha ziyakwandisa ulwazi lwethu lokulahleka kwesisindo, imetabolism, i-genetics, kunye nokuzuza ubunzima. Njengoko ukuqonda kwethu kwanda, ngokunjalo na amathuba okuba ufikelele-kwaye ugcine-isicatshulwa sakho kunye nokugqithisa i-plateau eyoyikisayo!
Kutheni Uhlala "kwiPlateau?"
Ngokukhawuleza okanye kamva, ukuba uyadla ngokukhawuleza, ukulahlekelwa kwesisindo sakho kuya kuncipha, okanye mhlawumbi kudibanise ixesha elithile. Nazi zimbalwa zezizathu ezi zinto zincinci-okanye i-plateaus - kwiprogram yokulahlekelwa kwesisindo:
- Ukunyamezela: Ukuvuyiselwa ngokukhawuleza okwenzekayo akunakwenzeka ngokulahleka kwexesha elide. Kuthatha ixesha ukulahlekelwa, kwaye ngokukhawuleza ulungelelanise imikhwa yakho, kunye nemvakalelo "entsha".
- Iimpawu zomzimba: Umzimba wakho wenzelwe ukuhambisa ubomi, ukugcina kunye nokunikezela amandla, kwaye ufike apho uya khona. Xa ngokukhawuleza uqala ukutya okuncinci, indlala yakho-oya kuba ngumzimba-uyagcina amandla, kwaye udibanisa umbane wakho. Uphando lubonisa ukuba bunzima obunokuthwala, ukubonakaliswa kweekhemikhali emzimbeni wakho ukugcina ubunzima obongezelelweyo.
- Ingqondo malunga nemeko: Kulabo abafuna ukunciphisa ubunzima, ingqondo iyinxalenye enkulu yokulahleka komzimba. Ukuqwalasela ngokunyameko, nokujongana nokutya, umkhwa ngumsebenzi onzima. Ukutya, iziphuzo, ukutywala zonke igalelo-ngamanye amaxesha kakhulu - indlela esivakalelwa ngayo. Ukutshintsha imikhuba endala, ukufumana ulwazi olutsha, nokukhetha ukutya okuhlukeneyo, kufuna imfesane kunye nomonde-kunye nomzimba wakho.
- I-Physiology: Ukufumana isisindo, okanye ukungaphumeleli kwinqanaba kwixesha elifanelekileyo lifanelekileyo isizathu sokujonga ugqirha wakho. Unokuba ne-thyroid engasebenzi . Ukuba sele usisigulane se-thyroid, unokufuna ukwandisa unyango lwakho lwe-thyroid.
Ukubuyela Kwindlela Yokunyusa Ukulahlekelwa
Ngelixa libukeka njenge-plateau, kusenokuba yindlela ekujonga ngayo imephu yakho. Cinga ngala macebiso okugcina isantya ekujoliseni kwakho kwesisigxina:
- Ukuzivocavoca: Ukulahleka kwento yokwenyuka kweyona nzekayo xa amandla asetyenziswayo angaphezu kwamandla asetyenziswayo. Oko kuthetha ukutya iikhalori ezimbalwa kunye nokunyusa umzimba. Ukuba usesikweni apho ukuqhuba kwakho okuqhelekileyo kungavelisi iziphumo, cinga ukutshintsha indlela osebenza ngayo. Yazi iinjongo zakho-ngaba uzama ukufikelela kwisisindo esifanelekileyo, okanye ufune ukuhlawula? Ukufikelela nokugcina isisindo esifanelekileyo akufunanga iiyure ezintathu kwi-gym ngosuku-kodwa kungadinga iyure enye yokusebenza ngokugqithiseleyo iintsuku ezininzi zeveki, ngokugxininisa kwisakhiwo sokomzimba.
- Jonga into oyidlayo-okanye ukuhlafuna: Ukubala iikhalori, okanye ukubala ukubetha kokutya yindlela eqinisekisiweyo yokugxila ekuqaliseni ukuba yintoni, kwaye udla kangakanani. Sithetha ngokoqobo "into esiyidlayo." Ukufumana ukuqonda okungcono kwindlela yokutya ngendlela ephilileyo-xa ushiya i-cookies ikheki kunye nekhekhe ngezinye izihlandlo. Ukukhulisa izityalo kunye nemifuno, kwaye qwalasela ukuba zeziphi izilwanyana ezinokuthi zilungele. Isicwangciso sokutya esanelisayo yindlela enhle yokuqhubeka uhamba kwiinjongo zakho zobunzima.
- Ukulala! Uphando lubonisa abantu abalala ngaphantsi, kaninzi banzima kakhulu. Ukulala okuphumayo kubalulekile kwimpilo-kunye nokulahleka kwesisindo. Xa ukhuba, usebenzise umncinci kwaye unako ukufikelela kwisikhwama se-chips okanye soda. Xa unesifo esingapheliyo sokuguga, lindela ukuphazamiseka kokulahleka kwesisindo, amandla omzimba kunye nokulawulwa kwengcinezelo-oko kukukhuthaza ukulamba kwakho.
Ukutya iiHacks zokuNqoba iStateau
Ezinye izinto ezimbalwa onokuzama ngazo xa ujongana nokulahlekelwa kwesisindo somthwalo:
- Sitshintsha indlela yokutya. Ngokomzekelo, ukwanda okanye ukunciphisa ipesenti yeprotheni, i-fat okanye i-carbohydrate okwesikhashana ukuba ibone impembelelo kwi-plateau yakho.
- Shintsha i-calorie yakho. Ukuba uyadla ikhalori ephantsi kakhulu, ukwanda kancinci kweekhalori kunokunceda ukunceda imizamo yakho yokulahlekelwa yindleko ngenxa yokunciphisa ikhalori kakhulu kunokukhuthaza umzimba ukuba ulondoloze amafutha.
- Sitshintshele indlela yakho yokuzivocavoca. Yongeza ukwakhiwa kwemisipha, i-aerobics, okanye ixesha elingaphezulu.
- Fumana iinjongo zakho kwindawo efanelekileyo. Isimo sengqondo esifanelekileyo sinokubaluleke kakhulu njengokutya kunye nokuzilolonga.
Khumbula-ngasinye isinyathelo osithathayo sishukumisela ukuba uqhubeke "kwinqanawa," kwaye ubuyele kwindlela yakho eya kwimpilo!