Impembelelo yesiphakamiso yinqanaba lokulahlekelwa kwesisindo, apho ukulahleka kwesisindo kuyeka, nangona isondlo esifanelekileyo kunye nokuqeqeshwa kwezemidlalo kuhlala kwizinga elinye. Ngokuqhelekileyo, isiphumo somhlaba xa ukulahlekelwa isisindo kubonakala kulabo basebenzisa izidlo eziphantsi kwekhalori kuphela.
Umphumo we-plateau kangakanani na?
Impembelelo ye-plateau inokuhlala ixesha elide - kwimeko nganye into nganye. Kuvela kwinto yokuba ngokunciphisa ukutya okunomzimba, umzimba ukholelwa ukuba amaxesha alambileyo afike, kwaye unciphisa umonakalo, uguquke kwindlela yokusetyenziswa kwamandla. Njengomthetho, oku kuhambelana nobuthathaka jikelele.
Impembelelo yenqanawa indlela yokunqoba ngayo?
Ukuze unqobe i-plateau, kubalulekile ukusabalalisa i-metabolism. Isebenza rhoqo xa udla kwaye udlala imidlalo, ngoko kufuneka ulandele imithetho ekhethekileyo:
- Yidla ukutya okuncinci amaxesha ama-5-6 ngosuku.
- Phuza ubuncinane iiblasi ezili-8 ngosuku.
- Yiya kwimidlalo okanye ukwandisa umthwalo ukuba sele usenjenjalo.
- Ziquka kwimveliso yokutya echithachitha i-metabolism: i-oatmeal, iidipefruit , iitrob, i-yogurt, i-broccoli, i-sinamon, itiye eluhlaza, i-turkey, amaqanda.
Ukutya okumalunga nomhla ngamnye kufuneka kube ngale ndlela:
- ngaphambi kokutya kwasekuseni: 1-2 iiglasi zamanzi;
- isidlo sasekuseni: i-oatmeal okanye isidlo samaqanda, itiye;
- lwesibini isidlo sakusasa: iglasi yamanzi kunye ne-apula;
- phambi kokutya: 1-2 iiglasi zamanzi;
- isidlo: isobho, isaladi elula, ijusi;
- i-snack yamasemini: iglasi yamanzi, iidiza;
- phambi kokutya: 1-2 iiglasi zamanzi;
- Ukutya isidlo: imifuno + inyama ephilileyo / inkukhu / intlanzi;
- ngaphambi kokulala embhedeni: iglasi le yogurt ephothiweyo.
Ukutya ngale ndlela, uya kutshatyalaliswa ngokukhawuleza umphumo we-plateau kwaye uqhubeke ulahlekelwa isisindo. Ngexesha elifanayo imihla ngemihla qhafaza ngentambo yokudumbula, ukuguqula i-hoop okanye ukugijima (ubuncinane kwindawo). Konke oku kukuvumela ukuba uphinde ulahlekelwe isisindo kwaye uphumelele kwiziphumo ezifunwayo.