Cishe yonke into yokulahlekelwa isisindo iyaqhelana nale meko, xa iinzame zokunciphisa ubunzima zihlala zifana, kunye neentolo zeesisindo ziyeka enye uphawu kwaye azifuni ukuhambisa enye. Lo mzekelo wade wathola igama elikhethekileyo- "i-plateau". Kutheni ukuba isisindo simi xa sisweleka, siya kuxutyushwa kule nqaku.
Ukugcinwa kwamanzi emzimbeni
Okokuqala, ndimele ndithi loo nto umntu aqala ngayo ukulahleka isisindo kubaluleke kakhulu. Ubunzima obuninzi, obuninzi kakhulu kunye neentsuku zokuqala kunye neveki zokutya. Ewe, umgcinci umntu, kunzima ukulahla iikhilogram eziliqela kwaye ngokusoloko uyaphawula ukuba i-plumb ayikho. Inkqubo yokunciphisa ubuninzi beoli inokugutywa ngokugqitywa kokuphuma okanye ukugcinwa kwamanzi emzimbeni. Oku kufana nabasetyhini kwisigaba sesibini somjikelezo wesini. Ngeli xesha, umveliso we-hormone progesterone ukwanda, okubandakanya ukugcinwa kwamanzi. Kodwa ngokukhawuleza ukuba umjikelezo uphela, inkqubo yokulahlekelwa isisindo ihlaziywa.
Ukunciphisa ukusetyenziswa kwamandla
Abo bazibuza ukuba kutheni kusekhona ubunzima bokulahlekelwa ubunzima, ndimele ndithi yonke iphoso ingaba yinkqubo yokutya eqinile. Ukufezekisa umsebenzi obalulekileyo, umzimba ufuna umthamo omkhulu wamandla, owamkela ngokutya. Ukunciphisa umthamo wekhalori wokutya kwakho, silindele ukuba uya kuqala ukufumana amandla kwizinto zakhe eziphathekayo - inqatha, eqongelelwe kwindawo egcinwe kuyo, kodwa akayi kukhawuleza ukuba athathe inxaxheba.
Ngako oko, ukuba unomdla kwinto omele uyenze xa ubunzima bemi xa kunzima ukulahlekelwa ubunzima, kubalulekile ukutshintsha amaqhinga kunye nokunciphisa uxinzelelo, ukwandisa umxholo we-caloric yokutya, kodwa kungekhona kwindleko ze- carbohydrates elula kunye namafutha, kodwa ngama-proteins kunye nefiber eziqulethwe kukutya, imifuno kunye neziqhamo. Xa ulahlekelwa isisindo, unokuma endaweni ngenxa yomthwalo ongeyonto. Isilinganisi esingafanelekiyo sokutya kunye nokusetyenziswa kweekhalori kunokukhokelela kwisakhiwo esisebenzayo sobunzima besisu, esiya kuthintela ngokukhawuleza izikali. Ukongezelela, akuyiyo yonke imithwalo engakhokelela ekulahlekelweni kweethambo ezinamafutha. Ukunciphisa ubunzima xa ulahlekelwa isisindo, kungcono ukuhamba, ukudansa, i-aerobics, ukubhukuda edibini.