Izonyango zemvelo zonyango ezingabandakanyi isigunyaziso kumgqirha wakho. Abantu baye basebenzisa izilungiso zemvelo ukujongana nemicimbi yabo yempilo kwiminyaka eyiwaka. Ngoku ngoku zibizwa ngokuba yi-complementary and alternative medicine (CAM) kwaye ngokuqhelekileyo zibandakanya izicwangciso zokutya kunye neenguqu zokuphila.
Nangona sineenzuzo zamachiza aphambili, kusenokuba kukho indawo yokunyanga kwendalo.
Kukho ukutyekela ukucinga okufunekayo kwenziwe phakathi kweyeza kunye nezinye iindlela zokukhetha. Nangona kunjalo, kwi-ADHD, kunceda ukubandakanya ukudibanisa kokubili, ukuze ufumane indlela efanelekileyo kakhulu yokuphatha nokulawula iimpawu.
Nolu uluhlu lwezonyango ezisebenzayo nezendalo zengxelo ye- ADHD .
Fumana iiVithamini neeMinerali zakho
IiVithamini kunye neemaminerali zidlala indima ebalulekileyo kwiindlela zendalo zempilo ze-ADHD. Unokutya ukutya okunesithambile kwaye unokucinga ukuba uthabathe izithako zokutya. Nalu uluhlu lwamavithamini kunye neemaminerali ezifunyenwe ziyanceda abantu abane-ADHD:
I-Vitamin B6 ne-Magnesium
Iivithamini ze-B zibalulekile kwinkqubo enomdla. I-Vitamin B6 ibaluleke ngakumbi kwi-ADHD, njengoko ibandakanyeka kwimveliso ye-neurotransmitters norepinephrine, i-serotonin kunye ne-dopamine. I-Vitamin B6 kunye ne-magnesium metabolism zixhunyiwe. Ukuba izinga le-magnesium liphantsi, oku kungabangela iingxaki ezifana ne-ADHD, njengokuba kuncitshiswe ingqwalaselo yokunciphisa nokukhungatheka.
Ukusilela kwi-B6 kunokubangela ukuba imemori ephosakeleyo, ingxaki yokugxila kunye nokunyuka komsebenzi.
Ukuthatha i-magnesium kunye ne-B6 kunye kunye kunokunceda ekulawuleni iimpawu ze-ADHD.
Vitamin C
I-Vitamin C ibandakanyeka kwimisebenzi eyahlukeneyo kwaye kuyadingeka ukuba ingqondo ibe ne-neurotransmitters.
Zinc
I-Zinc iyiminerali elawula i-dopamine.
Ukuba unamazinga aphantsi, inokufaka isandla kwimibandela yokuqwalasela.
Intsimbi
Intsimbi iyadingeka ukwenza i-dopamine. Amanqanaba esinyithi asezantsi anxulumene neempawu ze-ADHD. Ugqirha wakho unokujonga iinqanaba zakho zesebe kwaye umisele umrhumo xa ufuna enye. Akucebisi ukuba uthathe isongezelelo sesinyithi ngaphandle kweengcebiso zonyango.
Thatha i-Omega-3 Supplement
Uphando lubonisa abantu abane-ADHD banamazinga aphantsi omega-3 xa kuthelekiswa noontanga abangenabo i-ADHD. Iindleko zokuthatha isongezelelo se-omega-3 zingabandakanya ukuphucula iimpawu ze-ADHD, okubangelwa, umzekelo, ukongezwa okongeziweyo, ugxininiso, kunye nenkumbulo, kwaye unokunceda ngendlela yakho jikelele yokwelashwa.
Yidla ukutya okucocekileyo
"Ukucoceka ukutya" lixesha elide lokuchaza isitya sokutya esigcina ukutya okucwangcisiweyo, izithako kunye neekhemikhali. Nazi ezinye izinto ozoziphepha xa udla ucocekile ukunceda iimpawu zakho ze-ADHD.
Sodium
Umzimba udinga ityuwa ukuba isebenze kakuhle. Nangona kunjalo, ityuwa eninzi inokufaka isandla kwiintlobo zeengxaki zezempilo ezivela entlekweni ukuya kwixinzelelo. I-benzoate ye-sodium inokutya kunye neziphuzo ezininzi kwaye idibaniswe namanqaku aphezulu kwizikali ze-ADHD.
Yiba ngumfundi onomdla weebhile zeemveliso ukuze ufumane ingcamango yokuba unetyuwa kangakanani kwisondlo sakho okwangoku.
Emva koko qulunqa iindlela zokunciphisa ukungenisa kwakho, ngoko ayikho ngaphezu kwexabiso elinconywayo imihla ngemihla. I-American Heart Association ithi inani elifanelekileyo lokutya ityuwa li-1 500 milligram okanye ngaphantsi ngosuku.
MSG
I-Monosodium glutamate yintlavisi yokunambitheka eyongeza kwizinto ezininzi zokutya, kuquka ukugqoka i-salad, i-bouillon cubes kunye nokutya kwabantwana. Kuye kwaba neempendulo ezingalunganga kwi-MSG kwiingxelo ezithile.
HVP
Iiprotheyini zemifuno e-Hydrolyzed i-flavor enhancer isetyenziswe ekutya ezifana ne-chili, i-sauces, idips, kunye nemveliso yemifuno ye-soy. Ngoxa i-HVP inokuthi iqulethe i-MSG (ngokuphindaphindiweyo ukuya kuma-10 ukuya kuma-30 ekhulwini), abavelisi bemveliso ene-HVP ayimfuneko ukuba ibhengeze kwilebula ukuba iqulethe i-MSG.
Extra Extra
Abanye bakholelwa ukuba i-extract extract is a type of MSG. Akunakuthetha njalo kwaye ngokuphindaphindiweyo akahambelwanga, nokuba ngabafundi belebula abayaziyo ukujonga i-MSG.
Caffeine
I-caffeine iyakhuthaza. Abantu abaninzi bezonyango kunye ne-caffeine ngaphambi kokuba bafumane okanye bawusebenzise ukuphatha i-ADHD yabo. I-caffeine ikwandisa i-dopamine kwaye ikhulisa ingqalelo kunye nokuqapha. Kwakhona unomgangatho wokumlutha kunye nokusetyenziswa ngokugqithisileyo kunokubeka uxinzelelo kwiintlanzi ze-adrenal. Iyabangela ukulwa okanye ukuphendulwa kwendiza kwaye kunokuphumela kwimiphumo emibi njengokhathazeka, ukwesaba, nokulala. I-caffeine inokusebenzisana kakubi kunye neyeza ezinomdla.
Abanye abantu abane-ADHD bafumana ukuba banokuyonwabela i-caffeine encinci, ngelixa abanye bafumana iimiphumo ezibi ngaphezu kwayo nayiphi na into enandiphayo evela kwikhofi yasekuseni. Ukuba ufumana i-caffeine ibangela nayiphi na imiphumo emibi, ukususa ekudleni kwakho kunokunceda iimpawu zakho ze-ADHD. Qiniseka ukuba ufunde iilebula, njengoko i-caffeine inokudibaniswa iziphuzo, ukutya, kunye neyeza apho ungalindelanga khona.
Ushukela
I-Sugar iyakuthandeka kakuhle. Nangona kunjalo, ayiqukethe izondlo ezixhasayo zeengqondo ze-ADHD. Ukusetyenziswa ngokugqithiseleyo kunokubangela ukuphazamiseka kwamandla kunye neengxaki ngememori nokugxila. I-Sugar ayibangeli i-ADHD, kodwa ingayenza impawu kumntu onayo.
Iziselo zokuBumba
Nangona ubungqina buxutywe, ezinye iifundo zidibanisa i-sweeteners ezinokuthi ziguqule izinto ezinokuthi ziphazamise imisebenzi engqondweni kunye neemvakalelo.
I-Blood Stable Sugar
Ukutya rhoqo (kodwa kungekhona ukutyhulwa rhoqo) kunceda ukulawula iswekile yegazi. Oku kunceda ukuphepha ugxininiso kunye neengxaki, ukukhungatheka, kunye namandla angaphantsi okuza kunye namazinga ashukela egazi. Ukuba unqumla ukutya okanye udle ukutya okuphakamileyo kwi-carbohydrates elula (kubandakanya ishukela ), izinga lakho leswekile legazi lingaba lufana ne-roller coaster ephezulu kwaye ilahleke yonke imini.
Ezinye iimpawu ze-ADHD zenza ukutya kunzima. Ngokomzekelo, ukugxininisa okuphezulu kunokuthetha ukuba uyakhohlwa ukutya ngenxa yokuba uxakeke kakhulu kumsebenzi wakho. Imisebenzi efana nokucwangciswa kwesidlo kunye nokuthenga ivenkile kunokuba nzima. Ukongezelela, amayeza e-ADHD anokunciphisa ukutya kwakho.
Nazi ezinye iziphakamiso ze-ADHD ezinokuthi zigcine isishukela segazi:
- Vuka imizuzu engama-15 ngaphambili kusasa ukuze ube nexesha lokutya kwasekuseni.
- Yidla iprotheni yesidlo sakusasa-mhlawumbi amaqanda-njengeprotheyini inceda ukuzinzisa amazinga eshukela egazi.
- Beka i-alamu ekudleni nakusihlwa uze ukhumbule xa ixesha lokutya.
- Funda iindlela ze-ADHD ezinobungane zokucwangcisa ukutya kunye neentengiso zokutya.
- Qaphela ukutya okunesondlo kunye nawe xa ushiya indlu. Ngaloo ndlela xa ulambile uya kuba nelungelo lokufikelela kwi-snack snack.
Yidla iprotheni
Ukuquka iprotheni kunye nokutya kunokunceda ekulawuleni iimpawu ze-ADHD. Iiprotheni ayinceda kuphela ukuzinzisa izinga lokushukela egazini, iiprotheyini nazo zichaphazela abantu abanesifo se-neurotransmitters. Ama-neurotransmitters, afana ne-dopamine, abathunywa be-biochemical evumela ukuba unxibelelwano phakathi kweeseli zengqondo. Iprotheni inikeza ukubonelelwa kwe-amino acids, zeziphi i-neurotransmitters ezenziwe kuyo, zancedisa ingqondo ukuba isebenze kakuhle.
Ama-neurotransmitters, ngokukodwa i-dopamine kunye ne-norepinephrin, yinto ebalulekileyo ekuphatheni i-ADHD. Ngokomzekelo, umsebenzi we-ADHD okhuselayo usebenza ngokunyusa inani le-dopamine kunye ne-norepinephrine kwiintetho zesipilisi. Ngokutya iprotheni unceda i-ADHD yakho ngokwemvelo, kwaye unokwenza ngcono kumhla. Isidlo esinomdla esifanelekileyo siquka ukulinganisela kweprotheni, kunye nefiber (ezifana nemifuno, iziqhamo ezingapheliyo, okanye i-oatmeal).
Ukufumanisa Ukuba Unokungathembeki kokutya
Uphononongo lufumene ukuba abantu abane-ADHD banethuba elikhulu lokutya nokutya okungapheli kokutya kunabantu abangenayo i-ADHD. Ukuba umntu unomdla wokutya kwaye udle ukutya, ngokuqhelekileyo impendulo ihlangabezane ngokukhawuleza. Iimpawu zingabandakanya ukutshabalalisa okanye ukuvuthwa, okanye ukuphendula ngokukrakra, njengokukhukhuma kolwimi okanye iingxaki zokuphefumla. Ukunyuka kokutya kunokufumana ukuba uvavanyo lwesikhumba okanye uvavanyo lwegazi.
Ukunganyamezeli kokutya okanye ukukhathazeka kunzima ukubona ukuba kunokunyuka. Ngokomzekelo, basenokungabonakali kwiziphumo zegazi, kunye nemiphumo yokutya ukutya okuthethileyo kungekudala. (Oku kuthetha ukuba abanye abantu abanokungathembeki ukuba ukungahambisani kokutya kubakho.) Sekunjalo banokuchaphazela kakubi umgangatho wobomi bomntu. Umzekelo, amanqanaba akho omandla anokuchaphazeleka. Kukho ukutshintshwa kwindlela oziphatha ngayo njengokwenza impembelelo kunye nokunciphisa ukucaca kwengqondo okanye ukukwazi ukugxila. Ukuxhaswa kokutya kubomi, kokubili ngokokutya okanye ukutya okungaxhomekiyo kunye nendlela ekuchaphazela ngayo.
Ngenxa yokuba iimvavanyo zegazi azikho indlela ethembekileyo yokuvavanya ukungathobeli, indlela efanelekileyo yokufumanisa ukuba unayo nayiphi na into ukuzama ukuphelisa ukutya. Kukho iindlela ezimbini zokwenza oku. Unokuphelisa zonke izifo eziphezulu (inyosi, ingqolowa, ubisi, ummbila, imvubelo, i-peanuts, amaqanda, i-shellfish kunye ne-tshokoleta) ngexesha elinye. Ngaphandle koko, phelisa enye ngexesha kwaye ubone ukuba uyaphawula ukunciphisa impawu. Ukuphelisa zonke ukutya ngexesha elifanayo kunokubangela ukutya okunqandekayo, okunzima ukuyigcina. Kukho kwakhona ukuba ungeke uhlangabezane neemfuno zakho zondlo. Ukusebenza nesondlo sezondlo kukunceda ukuba unqumle ngale ndlela. Kwabanye abantu, ukuphelisa ukutya omnye ngexesha elithile kulula.
Ukufumanisa Ukuba Unokungahambisani Nokutya kweDe
Idayi yokutya ifumaneka kwiindawo ezahlukeneyo zokutya kunye nemveliso efana ne-candy, i-cereal, i-snacks, imichiza kunye ne-toothpaste. Ezinye iziphumo zifumene uxhulumaniso phakathi kokubala kokutya kunye nezongezo kunye nokunyanzeliswa kwabantwana. Kungenzeka ukuba umntwana wakho uyabakhathalela umbala wokutya kodwa akubona bonke. Ukutya kokunciphisa kunokukuvumela ukuba ubone idayi okanye idayi. Indlela efanelekileyo yokupheka idayi yokutya kukuba yingcali ekufundeni amalebula phambi kokuthenga umkhiqizo. Imveliso ingabonakalisa idayi yokutya esetyenziswayo, njengeBlue No. 1 umzekelo. Ukuba loo mveliso inemibala emininzi, ilebula ingathi "imibala engafaniyo." Ukuphelisa idayi yokutya ekudleni akuthethi ukuba kufuneka uyeke ukutya iintlobo ezithile zokutya; maxa wambi ithetha nje ukutshintsha iimpawu.
Ukutya kwe-Feingold yindlela yokunciphisa imveliso eyenzelwe abantu abane-ADHD. Ivumela idayi ezimbalwa zokutya okanye izongezo. Igxeka ngenxa yokukhuseleka kakhulu, kwaye ayikwaziswa ukuba yindlela kuphela yokuphatha i-ADHD . Nangona kunjalo, kukutya okunokukunceda ukuchonga ukukhathazeka kokutya.
Ukuzivocavoca
Ukuzivocavoca kuphucula iimpawu ze-ADHD, kubandakanywa nemisebenzi yolawulo . Kukho uphando olunzulu olwenziwe ukujonga iintlobo ezahlukeneyo zokuzilolonga kunye nendlela abaye bancedisa ngayo i-ADHD . Isigwebo kukuba akukho luhlobo olulodwa lomsebenzi olungcono kunomnye. Kunoko, into ebalulekileyo kukuba ukhethe enye enokuyithandayo kwaye uya kuziva ukhuthazwa ukwenza rhoqo. Kungenzeka ukuqhuba, iiklasi zokujikeleza, i-yoga, okanye ubugcisa bokulwa. Ukuba unomdla wokuba uthuthuke , unokuquka iintlobo ezahlukeneyo zohlobo oluthandayo.
Udlala ngamandla
Ukuzivocavoca kakhulu kubantwana abane-ADHD, nabo. Inceda zonke iimpawu zabo ze-ADHD, kubandakanywa ukungahambi kakuhle kunye nokungafuneki. Abantwana banokuyonwabela imidlalo ehlelekile okanye iklasi yobugcisa bokulwa. Banokufumana inzuzo kumaninzi amathuba okuthatha inxaxheba kwimisebenzi yonke imihla ngemihla yokudlala. Oku kunokungena kwi-trampoline, ukugijima egcekeni okanye ukupaka nabangani, okanye ukuhamba ngebhayisiki.
Hambolala
Ukufumana iiyure ezaneleyo zokulala ubusuku bonke kusiza i-ADHD . Nangona kunjalo, ukuziphatha kwe-ADHD kunokusasaza ucoceko oluhle lokulala. Ngokomzekelo, ugxininiso oluthile okanye ukukhawuleza kwiiprojekthi ukuya kutsho umzuzu wokugqibela ungathetha ukuba ufike ekuphumeni kokulala. Ukuba nengqondo exakekileyo ingenza ukuba ulele uhlale ungenakwenzeka. Oku, ngokuqinisekileyo, uvuselela ngentsasa ngenxa yokuba ulele ukulala. Ukulala okungaphantsi kokufunayo kukuchaphazela ukukwazi ukugxila kunye nokugxila. Kwakhona kukuchaphazela isimo sakho sengqondo kunye nempilo jikelele. Nangona ukulala ubaluleke kunye nokuguquka kwimiqobo ebuthongweni kunokuziva ngathi ngumsebenzi onzima, kuyindlela ebonakalayo yokuncedisa i-ADHD.
> Imithombo:
UAlgog, M., uLV Gabis, uShefer, noBuanover. Ngo-2010. Izibonakaliso zesisu kwizonyango zezilwanyana ezijongene nokukhathazeka kweengxaki zokuzikhuphaza. Harefuya 149 (1): 33-36
Beezhold, BL, CS Johnston kunye noNo NoNo, 2014. Ukusetyenziswa kwe-Sodium Benzoate-Rich Consumption kudibaniswa nokuBika kweeNkcukacha ze-ADHD kwiiKholeji zabaFundi beeKholeji: Uphando loPhando. Umbhalo weNgxaki yokukhathazeka 18 (3): 236-241
Hawkey, E., noJT Nigg. 2014. I-Omega-3 Acatty Acid kunye ne-ADHD: Uhlalutyo lweNqanaba leMali kunye nokuLandiswa kweMeta-Analysis yoLondolozo lweeNkxaso. Ukuhlolwa kweSiklinikhi yePhysical Psychology .