Abantu abaninzi abakwazanga ukuva nantoni malunga nemiphumo yecala xa belahlekelwa ubunzima, kodwa baxhamle ngokuphindaphindiweyo, xa emva kweeveki ezimbalwa emva kokuqala kokutya, isisindo siphume njengokuthi siphelile kwaye siyeke ukunciphisa. Eli gama liqhele ukusetyenziswa kwimeko apho kungekho nkqubela phambili ekuqeqesheni. Ngokuphathelele oko kuxhomekeke kwinto enokwenziwa kulo mzekelo, kuya kuxelwa kule nqaku.
Ufike nini umthi weplat?
Kukho izizathu ezininzi zokuqala ulo hlobo, zilapha:
- Ukutya okungqongqo, ukubonelela ngemini engaphantsi kwama-1800-2000 kcal. Oku kusebenza kulabo badla ngaphantsi kwe-0.5 gram yeprotheni nge-1 kg yesisindo kunye no-40 g weenqatha ngosuku. Esi siqhelo sisono sabalandeli be- mono-yokutya .
- Uqeqesho oluzimeleyo ngaphandle kokunyusa umthwalo kunye nobude beeklasi.
- Iziphene kwiinkqubo ezikhethiweyo zokutya, ukwehla koqeqesho, njl njl.
Abo banomdla wokuba ixesha elide lithathwa njani i-plateau, unokuphendula ukuba oku kuya kuxhomekeka kwizenzo ezingaphezulu. Emva koko, isizathu esona sizathu sokuba umzimba usebenziseke nje kuphela utshintsho kwiimeko zangaphandle, uguqulele kubo, kwaye ixesha elingakanani umthi webala lokulahlekelwa isisindo liya kuqulunqwa yimigaqo-nkqubo elandelayo. Ukuba umntu ulahla uqeqesho kwaye uqala ukuvuma iimpazamo kwisondlo, ubunzima buza kukhawuleza. Yaye ukuba ulandela isicwangciso esithile, unokuhambisa isisindo esivela kwindawo efile ngexesha elifutshane eliphantsi.
Ungayinqoba njani umphumo we-plateau?
Indlela elula kakhulu ayiyiyoyiki kwaye ayitshintshe nantoni kwisondlo esiqhelekileyo. Njengekhetho, cwangcisa usuku lokuzila ukutya kwaye uqhubeke nokuhambela kwindlela enamandla, ukhupha umzimba 2 ngamaviki. Ukuhlala kwi-protein diet, ulungiselele ukukhulula imifuno kunye neziqhamo, kunye nokunye. Awukwazi ukwenza utshintsho ekudleni, kodwa ukwandisa umsebenzi weemoto. Ukwandisa inani leendlela kunye nokuphindaphinda, ukubuyisela i-padium ye-cardio workouts kunye nexesha. Into eyona nto kukunyusa ukusetyenziswa kwamandla kwimizimba, ngokukhawuleza inkqubo ye-metabolism.
Enye indlela yokunciphisa indlela yakho yokuphila ngokuqhelekileyo ngeentsuku zokuhlamba. Ukutyelela ibhedi kungcono emva kokuqeqeshwa, kwaye ukuba akukho nto inokwenzeka, ngoko ke uhlambe. Impembelelo yamanzi aphezulu aphakamisa isidingo somzimba se-oksijini kunye nezondlo, kwaye iqalisa ukudla iikhalori ezingaphezulu. Ewe, abo banomdla wokwenza ntoni xa umphumo we-plateau, xa umzimba uqeqeshelwa "ukufa" kwaye ngexesha elifanayo kusekwe ekudleni okunzima kakhulu, kuyacetyiswa ukuba uqale ukutya ngokulinganisela kwaye ujoyine inkululeko.