So aduan a wudi no betumi aka w’adwene, w’adwene, anaa w’ahomegye a wunni? Nyansahu mu adanse biara nni hɔ a emu da hɔ a ɛkyerɛ sɛ aduan anaa aduannuru ho haw ahorow de adwene a ɛma obi yɛ ade tra so, anaa ADHD, ba tẽẽ. Nanso, nhwehwɛmu ahorow bi kyerɛ sɛ ebia nnuan bi benya yare no ho sɛnkyerɛnne so nkɛntɛnso bi wɔ nnipa kakraa bi mu.
Enti, so nnuan bi wɔ hɔ a ɛsɛ sɛ wokwati sɛ wowɔ saa tebea yi a? Anaasɛ sɛ wo ba no wɔ saa tebea yi a, ɛsɛ sɛ wosakra wɔn aduan? Momma yɛnka eyi ho asɛm wɔ ɔkwan a ɛyɛ mmerɛw a obiara betumi ate ase so. Nanso ansa na wobɛsɔ saa nneɛma yi mu biara ahwɛ no, ɛsɛ sɛ wo ne wo duruyɛfo kasa ampa , efisɛ nnuan bi betumi aka nnuru a wonom no.
Dɛn ne ‘ADHD Adidi’ a ɛboa ma ADHD ba?
Sɛ ɛba aduan a ɛboa ma ADHD ho asɛm a, ɛnyɛ mmara a ɛfa obiara ho. Ɛsono nnipa biara, na egyina wɔn ahiade so. Sɛ yɛbɛka no tiawa a, ɛyɛ adidi ho su ahorow bi a ebetumi aboa w’amemene no ma ayɛ adwuma na aboa ma sɛnkyerɛnne ahorow te sɛ ahomegye ne adwene a ɛnteɛ so atew.
Akwan atitiriw abiɛsa na ɛwɔ hɔ a yebetumi afa so ayɛ eyi:
- Kura aduan a ɛkari pɛ mu: Ɛha na yɛde yɛn adwene si nokwasɛm a ɛyɛ sɛ nnuan bi betumi ama yare no ho sɛnkyerɛnne atu mpɔn na nnuan bi nso betumi ama asɛe no so. Afei nso, ebia worehwere aduannuru bi a ebetumi aboa ma yare no ho sɛnkyerɛnne so atew.
- Nnuru a wɔde ka aduan ho a wobɛnom: Wɔ saa kwan yi so no, wode aduannuru a ɛma ahoɔden te sɛ vitamin ne minerals ka w’aduan ho. Adwene no ne sɛ, sɛ woannya eyinom a ɛdɔɔso mfi w’aduan mu a, sintɔ no betumi ama wo yare no ho sɛnkyerɛnne no asɛe kɛse.
- Adidi a Wɔde Yi Fi hɔ: Nea ɛka eyi ho ne sɛ wubeyi nnuan bi anaa nneɛma a wode yɛ mu a wususuw sɛ ɛrenya wo nneyɛe anaa wo sɛnkyerɛnne ahorow no afi hɔ koraa.
Dɛn na eye ma obi a ɔwɔ ADHD sɛ obedi?
Wɔnyɛɛ nhwehwɛmu pii wɔ aduan pɔtee a wɔde ma ADHD ho. Data no sua na nea efi mu ba no adi afra. Nanso, akwahosan ho abenfo pii gye di sɛ nnuan a yedi no betumi aboa ma yare no ho sɛnkyerɛnne so atew .
Sɛnea abenfo kyerɛ no, ɛda adi sɛ biribiara a eye ma amemene no ye ma ADHD.
Enti ma yɛnhwɛ nea eye sɛ yɛde bɛka aduan ho.
| Aduan su | Nkyerɛkyerɛmu ne hia a ɛho hia |
|---|---|
| Nnuan a protein pii wom | Bean, peas, cheese, nkesua, nam, ne nnuaba te sɛ cashews ne peanuts yɛ protein fibea pa. Eyinom a wode bɛka w'anɔpaduan ne awia aduan ho no betumi aboa ma wode w'adwene asi so yiye . Wobetumi nso aboa ma ADHD nnuru atra hɔ akyɛ. |
| Carbohydrates a Ɛyɛ Den | Eyinom ne "carbohydrates pa." Nnuadewa ne nnuaba bi te sɛ akutu, akutu, apɔw-mu-teɛteɛ, ne kiwi ka kuw yi ho. Wɔyam nkakrankakra wɔ nipadua no mu na ɛma ahoɔden nnɔnhwerew pii . Sɛ wɔde ka w’anwummere anaa anwummere aduan ho a, wobetumi nso aboa wo ma woada yiye. |
| Omega-3 srade a ɛwɔ nipadua no mu | Wohu eyinom pii wɔ po a emu dɔ mu mpataa te sɛ salmon ne tuna mu. Omega-3 nso wɔ walnuts, Brazil nnuaba, ngodua ngo, ne canola ngo mu. Eyinom ho hia yiye ma amemene no akwahosan . Sɛ ɛho hia a, wubetumi nso anom omega-3 a wɔde ma wɔ wo duruyɛfo afotu so. |
Dɛn na ɛnsɛ sɛ obi a ɔwɔ ADHD di?
Nnuan bi mma wunnya aduannuru a wuhia na ama woanya apɔwmuden . Sɛ wowɔ ADHD a, ɛbɛyɛ papa sɛ wobɛtwe wo ho afi nea edidi so yi ho.
| Aduan ko a ɛnyɛ papa | Nhwɛso ahorow ne nkɛntɛnso |
|---|---|
| Nnuan a asikre wom | Asikre ma calories nkutoo na ɛka ho, nanso ɛmma aduannuru a ɛho hia. Ɛde nyarewa te sɛ asikreyare ne kɛseyɛ mmoroso nso ba. Tew anonne a ɛyɛ dɛ, anonne a ɛyɛ dɛ, toffee, chocolate, keeki, bisket, ne nnuan a wɔakyekyere no so sɛnea wubetumi biara. |
| Carbohydrates a Ɛnyɛ Den | Eyinom te sɛ "carbohydrates bɔne." Nipadua no twetwe wɔn ntɛmntɛm, na ɛma asikre dodow a ɛwɔ mogya mu no kɔ soro mpofirim. Afei wɔhwe ase ntɛmntɛm, na ɛma wote nka sɛ woabrɛ na wo bo fuw. Nhwɛso bi ne ɛwo, asikre, paanoo, aburow fitaa, ne ɛmo a wɔn were nnim. |
| Srade a Ɛnyɛ Akwahosan | Nnuan a wɔayam ne nea wɔato, krim, kyiisi, nufusu a srade wom, ne nam a srade pii wom (mprako nam, nantwinam) a srade a ɛdɔɔso te sɛ bɔta, ghee, akutu ngo, ne nnuadewa ngo wom a wobɛtew so no ye ma koma akwahosan yiye. |
| Caffeine a wɔde yɛ adwuma | Sɛ worenom nnuru a ɛkanyan ADHD a, ɛnyɛ papa sɛ wode nnuru foforo a ɛkanyan adwene, caffeine, bɛka ho. Kafe, tii, anonne a ɛma ahoɔden, anonne a ɛyɛ dɛ bi, ne chocolate nyinaa wɔ caffeine. Sɛ eyinom ma wote nka sɛ wo ho yeraw wo anaasɛ ɛyɛ den sɛ wobɛda a, nyansa wom sɛ wobɛto ano hye. |
Nneɛma a wɔde bɛka abofra a ɔwɔ ADHD aduan ho
Nnuan bi a ɛbɛboa mmofra ma wɔanya amemene a ɛyɛ papa bere a wɔrenyin no ni.
Nkwaa a wɔde yɛ nkesua
Protein ne aduannuru a ɛwɔ nkesua mu no boa mmofra ma wɔde wɔn adwene si biribi so . Wubetumi anoa ɛmo de ayɛ anɔpaduan, anaasɛ woayɛ ɛmo sandwich.
Helafo yogurt a wɔde yɛ
Srade ho hia ma amemene no akwahosan. Helafo yogurt a protein pii wom sen yogurt a wɔde di dwuma daa no boa ma nkitahodi pa kɔ so tra amemene mu nkwammoaa ntam.
Nnuadewa a ɛyɛ ahabammono
Folate ne vitamin ahorow ahyɛ nhaban momono te sɛ spinach, kale, ne collard greens ma. Eyinom boa ma amemene mu nkwammoaa nyin. Esiane sɛ mmofra binom mpɛ sɛ wobedi ahabammono nti, sɛ́ anka wubedi salad no, wubetumi de ahabammono ayɛ smoothie, anaasɛ wode ahyɛ omelet anaa lasagna mu.
Nsunam
Mpataa yɛ vitamin D ne omega-3 srade a ɛbɔ ho ban fi amemene no nyin ne nkae a ɛyera ho fibea pa. Mpataa te sɛ tuna ne salmon ye titiriw.
Oatmeal a wɔde yɛ aduan
Oats a protein ne fiber pii wom no boa ma mogya ntini a ɛwɔ koma ne amemene no mu no ho tew. Nhwehwɛmu bi daa no adi sɛ mmofra a wodii oats ansa na wɔrekɔ sukuu no yɛɛ adwuma yiye wɔ nnwuma a wɔde kae ade mu sen wɔn a wodii aburow a asikre wom no.
So aduannuru a wɔde ma no ye ma ADHD?
Abenfo binom ka sɛ ɛsɛ sɛ nnipa a wɔwɔ ADHD nom vitamin ne mineral a wɔde ma da biara da. Nanso, afoforo ka sɛ sɛ wudi aduan a ɛkari pɛ a, enhia sɛ wonom saa nnuru a wɔde ka wo ho yi. Wɔnkyerɛe wɔ nyansahu mu sɛ wɔboa obiara a ɔwɔ ADHD.
Susuw eyi ho hwɛ: Nhwehwɛmu ahorow bi ahu sɛ abusuabɔ bi betumi aba iron, zinc, omega-3, vitamin D, ne magnesium a enni nipadua mu ne ADHD ntam. Nanso wonnya nyɛɛ eyinom ho adanse kɛse.
Enti, sɛ wo anaa wo ba no resusuw ho sɛ wobɛnom aduannuru bi a, hwɛ hu sɛ wubedi kan ne wo duruyɛfo akasa. Mfi biribiara ase a wunnya wo duruyɛfo afotu. Kae sɛ, sɛ obi nom vitamin pii a, ebetumi ayɛ awuduru ama nipadua no.
Dɛn ne nokware a ɛfa nnuan bi a wobeyi afi hɔ ho (Elimination Diet)?
Wɔ saa kwan yi so no, wopaw aduan bi a wususuw sɛ ɛde wo yare no ho sɛnkyerɛnne reba na wugyae di koraa. Afei wohwɛ sɛ wo yare no ho sɛnkyerɛnne no tu mpɔn anaa. Eyi ho nhwehwɛmu da so ara kɔ so, na nea afi mu aba no mu nna hɔ. Enti, nyansahufo dodow no ara nkamfo nkyerɛ sɛ wɔmfa nni ADHD ho dwuma.
Nanso, nneɛma kakraa bi wɔ hɔ a ɛhaw nnipa binom:
- Nneɛma a wɔde ka aduan ho: Wosusuw sɛ kɔla ahorow a wɔde nsa ayɛ (titiriw kɔkɔɔ ne kɔkɔɔ), nneɛma a ɛma ɛyɛ dɛ (te sɛ aspartame, MSG), ne nneɛma a wɔde siw ano ma mmofra binom yɛ ade boro so. Mprempren Amerika Mmofra Aduruyɛ Sukuu mpo gye tom sɛ eyinom a wɔbɛkwati no yɛ ɔkwan a ntease wom ma mmofra a wɔwɔ ADHD.
- Asikre: Mmofra binom yɛ nnam dodo bere a wɔadi nnuan a asikre pii wom akyi, nanso adanse biara nni hɔ a ɛkyerɛ sɛ eyi de ADHD ba.
- Caffeine: Sɛnea yɛadi kan aka no, caffeine a wɔbɛkwati anaasɛ wɔbɛto ano hye no ye ma nnipa dodow no ara.
Sɛ wosɔ saa nneɛma yi mu biara hwɛ a, .Ɛsɛ sɛ woyɛ eyi wɔ wo duruyɛfo akwankyerɛ ase nkutoo, efisɛ sɛ wugyae nnuan bi mpofirim a, ebetumi ama wo ba no anya aduannuru a ohia.
Nkrasɛm a Wɔde Kɔ Fie
- Ɛwom sɛ wɔankyerɛ sɛ aduan a wodi na ɛde ADHD ba tẽẽ de, nanso aduan a ɛkari pɛ na ahoɔden wom betumi aboa kɛse wɔ amemene no akwahosan ne sɛnkyerɛnne ahorow a wodi ho dwuma mu.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ wo anaa wo ba aduan mu, anaasɛ ansa na wubefi ase de aduannuru te sɛ vitamin ahorow ama no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa.
- Bɔ mmɔden sɛ wode aduan a protein pii wom, carbohydrates a ɛyɛ den (carbohydrates pa), ne omega-3s bɛka ho.
- Nnuan ne anonne a asikre wom, carbohydrates a ɛnyɛ den, ne nneɛma a wɔde ka ho (kɔla, nneɛma a ɛyɛ dɛ) a wɔbɛtew so sɛnea ɛbɛyɛ yiye biara no ye ma obiara akwahosan.
- Ɛsono obiara. Ebia nea ɛyɛ adwuma ma obiako rennyɛ adwuma mma obi foforo. Enti nya abotare, na fa aduruyɛ mu afotu hwehwɛ nea ɛyɛ adwuma yiye ma wo anaa wo ba.
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