Umphumela we-plateau uyisiteji sokulahlekelwa isisindo, lapho ukulahleka kwesisindo kuyeka, naphezu kokuthi ukudla okunempilo nokuqeqeshwa kwezemidlalo kuhlale ezingeni elifanayo. Ngokuvamile, umphumela we-plateau uma ukulahlekelwa isisindo kwenzeka kulabo abasebenzisa kuphela ukudla oku-calories okuphansi kwalokhu.
Umphumela we-plateau isikhathi esingakanani?
Umphumela we-plateau ungase uhlale isikhathi eside - kuleso simo ngasinye konke kuyedwa. Kubangelwa ukuthi ngokunciphisa ukudla, umzimba ukholelwa ukuthi izikhathi ezilambile zifikile, futhi kuncishiswa ukushintsha umzimba, ukushintsha indlela yokusetshenziswa kwamandla kagesi. Njengomthetho, lokhu kuhambisana nobuthakathaka jikelele.
Umphumela we-plateau kanjani ukunqoba?
Ukuze unqobe i-plateau, kubalulekile ukuhlakaza imetabolism. Ivuselelwa njalo uma udla futhi udlala imidlalo, ngakho kufanele ulandele imithetho ekhethekile:
- Yidla ukudla okuncane izikhathi ezingu-5-6 ngosuku.
- Phuza okungenani izibuko ezingu-8 ngosuku.
- Ngena kumidlalo noma ukwandise umthwalo uma usuvele wenza.
- Faka emikhiqizweni yokudla ehlakaza imetabolism: i-oatmeal, i- grapefruit , amakhambi, i-yogurt, i-broccoli, isinamoni, itiye eluhlaza, i-turkey, amaqanda.
Ukudla okulinganiselwe usuku ngalunye kufanele kube kanje:
- ngaphambi kokudla kwasekuseni: 1-2 izibuko zamanzi;
- ibhulakufesi: i-oatmeal noma isidlo samaqanda, itiye;
- Isidlo sasekuseni sesibili: ingilazi yamanzi ne-apula;
- ngaphambi kokudla: 1-2 izibuko zamanzi;
- isidlo: isobho, isaladi elula, ijusi;
- Isiphuzo sekusasa: ingilazi yamanzi, i-grapefruit;
- ngaphambi kokudla: 1-2 izibuko zamanzi;
- Isidlo: imifino + inyama enomzimba / izinkukhu / izinhlanzi;
- ngaphambi kokulala: ingilazi ye-yogurt egwetshiwe.
Ukudla ngale ndlela, uzosheshe uphele umphumela we-plateau futhi uqhubeke nokulahlekelwa isisindo. Ngesikhathi esifanayo nsuku zonke gxuma ngentambo yokudumbula, shintshisa insimbi noma ugijime (okungenani endaweni). Konke lokhu kuzokuvumela ukuthi uphinde ulahlekelwe isisindo futhi ufeze imiphumela efunayo.