IZINDLELA EZILILE ZOKWENZA I-PLATEAU EYEhlisa Isisindo

Ingabe unesidingo esikhulu sokuhlala ulahlekelwa isisindo ngaphandle kokululama? Kungaba ngcono uma ungakhathazeki. Iningi labantu belibhekene nenkinga yokuncipha kancane kancane ngaphandle kokuzizwa licindezelwe noma lisebenza ngokweqile. Ithafa lesisindo liwukushintsha kancane kancane ekuncipheni noma ekukhuluphaleni.

Ukwehlisa isisindo kungase kungabi yimpi elula ukudlula. Kudinga ukuqina nokuzibophezela ekugcineni igrafu ewelayo yokulahlekelwa isisindo. Wonke umuntu ofisa ukwehlisa isisindo uzizwa elula ngaso sonke isikhathi lapho enyathela emshinini wokukala ojwayelekile wedijithali. Njengoba ulahlekelwa isisindo, izinto eziningi ziyashintsha, ikakhulukazi indlela odla ngayo kanye nenani lokudla okudlayo. Umzimba wakho udinga ukulahlekelwa inani elibalulekile lama-kilojoule namafutha phakathi nale mpi, engafezwa kuphela ngokuzivocavoca, ukushintsha ukudla kwakho, nokudla izilinganiso zokudla ezimbalwa. Labo engqondweni, ezinye izici ezibalulekile ezifana nendlela yokulala nezinga lokucindezeleka nazo kufanele zicatshangelwe.

Ungaphula kanjani ithafa lokulahlekelwa isisindo

Ukuphula i-plateau yakho yokulahlekelwa isisindo kungaba nzima noma kulula ukuyithola, kuye ngokuthi yini ekugqugquzelayo. Iningi labantu abaphumelele kule mpi kungenxa yokugqugquzeleka okungaphakathi, okuyisici esibalulekile esiphushayo. Nakuba ezinye izici zempilo zingaba nomthelela ekushintshanisweni, umuntu usadinga ukugcina isifiso sangaphakathi segrafu eyehlelayo. Ngokuphawulekayo, ukuncipha kwesisindo kungase kungasheshi njengoba bekulindelekile. Ukufeza lokhu ngempumelelo, kufanele ulandelele okulandelayo.

Yidla amaprotheni anele

Kudingeka ucabange kabusha ukudla okudlayo futhi uqinisekise ukuthi kubalulekile emzimbeni wakho. Okungcono kakhulu, cabanga ukudla ukudla okunothe ngamaprotheni njengoba ubukhulu bomzimba wakho bunquma amandla adingekayo. Njengoba umzimba wakho uqhubeka nokuncipha, kuzodingeka amandla amancane. Amazinga we-metabolism ayancipha futhi abe nomthelela ngqo ekuncipheni kwesisindo sakho. Uma umzimba wakho unamafutha amaningi, adinga ama-calories amaningi ukuwashisa ukuze kulondolozwe imisipha. Ukufeza lokhu, izazi zokudla okunomsoco ziphakamisa okungenani amagremu angu-8 wamaprotheni kukhilogremu ngayinye yesisindo somzimba.

Kala ukudla kwakho

Ukuthatha ukudla okwengeziwe kungase kube nomthelela esisindweni sakho njengoba kungenzeka babe namafutha amaningi noma amakhalori adlayo. Nakuba kungenzeka ukuthi ubukele ukudla kwakho, kungase kungabi lula ukusebenza ngesisindo uma ungashintshanga izingxenye zakho zokudla. Nakuba okunye ukudla kungase kukhange, zama futhi ukugweme ukukudla njalo. Unokuziphatha okubi kokudla; kuhle ukuthi udle ukudla okwanele, ikakhulukazi amaprotheni, ukuze ugcwale usuku lonke. Kodwa-ke, uma kufanele udle, cabanga ngokudla ukudla okulula noma nini lapho uzizwa ulambile. Ingqondo ixhuma nengxenye ngayinye yomzimba, ngisho nemikhuba yethu yokudla. Ukudla okulula kungase kukhohlise ingqondo yakho ukuthi igcwale, kwehlise ukulangazelela ingxenye enkulu yokudla ohlale ukuthatha.

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Gcina umbhalo walokho inani lamakholori owadlayo

Amakhalori angaba nomthelela ekuhlulekeni ekugcineni igrafu yokuncipha kwesisindo. Ngakho-ke, kubalulekile ukucabangela inani lamakholori owathathayo ngokulandela ngokuqinile amalebula okudla owathatha nsuku zonke. Ngiyaqonda ukuthi lokhu kungase kube inselele impela; usengakwazi ukufeza lokhu ngohlelo lokusebenza lokufaneleka. Njengoba isithakazelo ekunciphiseni isisindo siqhubeka sikhuphuka emhlabeni wonke, abantu abaningi manje banesithakazelo ekuthuthukiseni izinto eziqanjiwe ezifana nezicelo ezizosiza abantu ukuba bafeze le mpi. Ezinye zezinhlelo zokusebenza zifaka i-SparkPeople ne-MyfitnessPal. Usebenzisa lezi zinhlelo zokusebenza ukurekhoda ukudla kwakho kwansuku zonke kwekhalori, uzokala ukuthi uthatha ngaphezu kwalokho okudingekile noma cha.

Khulisa umfutho wokuzivocavoca

Njengoba ubuka indlela odla ngayo, qiniseka ukuthi uzivocavoca umzimba njalo ukuze ulinganisele kokubili; kodwa-ke, ukudla okungenamsoco angeke kudliwe ngokuzivocavoca. Abantu abakhuluphele banenselelo yokusebenza kahle kwe-metabolism njengoba kungenzeka ukuthi ihambe kancane. Kodwa-ke, i-metabolism ehamba kancane ingavinjelwa ukuvivinya umzimba okuqinile okuxhunywe ekunciphiseni isisindo. Ukuzivocavoca kufanele kuqhubeke futhi kube namandla njengoba ugcina ithafa lakho lokulahlekelwa isisindo. Okubaluleke kakhulu, kokubili (ukudla nokuzivocavoca) kufanele kuhambisane. Ngokungafani nokudla, okungashintshashintsha, izivivinyo kudingeka zishintshe ngezikhathi ezithile ukuze ugweme umzimba wakho nengqondo ukuzivumelanisa nezivamile.

Zikale kaningi.

Ukusebenza ngaphandle kokuqaphela ukuqhubeka kwakho kungase kungakukhuthazi. Qinisekisa ukuthi uqhubeka nokuzivocavoca nokugcina ukudla okunempilo futhi okungenani ukale isisindo sakho masonto onke. Lokhu kuzokusiza ukuthi uqonde ukuthi uyathuthuka noma cha. Ngaphezu kwalokho, phawula ukuthi wenza intuthuko ekunciphiseni isisindo kuzokushukumisela ukuthi usebenze kakhulu futhi ukwandise isifiso sokuzikala wena hhayi inqubekelaphambili. Futhi, kubalulekile ukuqaphela umehluko ngaso sonke isikhathi ukugcina unompempe uma kwenzeka ungakhohlwa.

Yehlisa noma yikuphi ukucindezeleka futhi wandise iphethini yakho yokulala

Ukugcina ithafa lokulahlekelwa kwesisindo kudinga izinto eziningi okufanele zizuzwe; kungaphezu kokudla nokuzivocavoca. Abantu abakhuluphele bajuluka kakhulu ngesikhathi belele. Ngenxa yalokho, amafutha amaningi akhishwa emzimbeni. Ngaphezu kwalokho, ukulala kunciphisa ukulangazelela ukudla futhi kukusiza ukuba ugweme ukudla isikhathi eside. Ngakolunye uhlangothi, abantu abacindezelekile bavame ukulahlekelwa ubuthongo ukuze bathole ukuthi yini ebacindezelayo. Ngenxa yalokho, izinguquko ze-hormonal zizokwenzeka emzimbeni futhi zikhuphuke amazinga e-cortisol ahlanganiswe nokuzuza kwesisindo. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukwanda kwe-cortisol kuvusa indlala, ikakhulukazi kuma-junk.

Uma ubuzama ukugcina ithafa lakho lokulahlekelwa isisindo futhi selingene kakhulu, ungalilahli ithemba. Kuyimpi enzima edinga ukubekezelelana nokuqina ukuze inqobe. Izici ezibalulekile okudingeka uqiniseke ukuthi zibhekwe kahle uhlobo kanye nenani lokudla okudlayo, ukuzibandakanya njalo nokuvivinya umzimba okuhlukahlukene, nokuqinisekisa ukuthi ugwema ukucindezeleka futhi ulala ngokwanele. Qinisekisa ukuthi izici ezibaluliwe zinikezwa kuqala cishe iminyaka emibili njengoba ugcina ukuqapha ukuqhubeka kwakho ngokukala isisindo sakho ngezikhathi ezithile. Konke okushiwo lokho, kufanele ube nesisusa sangaphakathi njengento ephushayo.