Ðe nuɖuɖu si nèɖuna ate ŋu akpɔ ŋusẽ ɖe wò susu, susu, alo dzimaɖitsitsi dzia? Dzɔdzɔmeŋutinunya me kpeɖodzi si me kɔ aɖeke meli si fia be nuɖuɖu alo nunyiame ƒe kuxiwo hea susu ƒe dɔmawɔmawɔ nyuie ƒe dɔléle, alo ADHD vɛ tẽ o. Gake numekuku aɖewo ɖee fia be nuɖuɖu aɖewo ate ŋu akpɔ ŋusẽ aɖe ɖe ame ʋɛ aɖewo ƒe dzesiwo dzi.
Eyata ɖe nuɖuɖu aɖewo li siwo wòle be nàƒo asa na ne dɔléle sia le ŋuwòa? Alo ne dɔléle sia le viwòa ŋu la, ɖe wòle be nàtrɔ woƒe nuɖuɖua? Mina míaƒo nu tso esia ŋu le mɔ bɔbɔe aɖe si gɔme amesiame ate ŋu ase nu. Gake hafi nàte nu siawo dometɔ aɖe kpɔ la, ele be nàƒo nu kple wò ɖɔkta godoo , elabena nuɖuɖu aɖewo ate ŋu akpɔ ŋusẽ ɖe atike siwo nènona dzi.
Nukae nye ‘ADHD Nuɖuɖu’ si kpena ɖe ADHD ŋu?
Ne míeƒo nu tso nuɖuɖu si kpena ɖe ADHD ŋu la, menye se si sɔ na amesiame o. Etoa vovo tso ame ɖeka gbɔ yi bubu gbɔ, le woƒe nuhiahiãwo nu. Kpuie ko la, enye nuɖuɖu ƒe nɔnɔme aɖewo siwo ate ŋu akpe ɖe wò ahɔhɔ̃ ŋu wòawɔ dɔ eye wòakpe ɖe ŋuwò nàɖe dzesiwo abe dzimaɖitsitsi kple susumanɔamesi ene dzi akpɔtɔ.
Mɔ vevi etɔ̃ li siwo dzi míato akpɔ esia gbɔ:
- Lé nuɖuɖu si da sɔ me ɖe asi: Le afisia la, míeléa fɔ ɖe nyateƒe si wònye be nuɖuɖu aɖewo ate ŋu ana dzesiawo nanyo ɖe edzi eye nuɖuɖu aɖewo ate ŋu ana woagagblẽ ɖe edzi la ŋu. Azɔ hã, ɖewohĩ nunyiame aɖewo siwo ate ŋu akpe ɖe ŋuwò nàɖe dzesiawo dzi akpɔtɔ la to ŋuwò.
- Nuɖuɖu kpeɖeŋutɔ nono: Le mɔnu sia me la, ètsɔa nunyiametikewo abe vitamin kple mineral ene kpena ɖe wò nuɖuɖu ŋu. Susuae nye be ne mèkpɔ nusiawo wòsɔ gbɔ tso wò nuɖuɖu me o la, eƒe anyimanɔmanɔ ate ŋu ana wò dzesiwo nagagblẽ ɖe edzi.
- Nuɖuɖu si Woaɖe Ðe Go: Esia bia be nàɖe nuɖuɖu aɖewo alo wo me nu siwo nèsusu be wole ŋusẽ kpɔm ɖe wò nuwɔna alo dzesiwo dzi la ɖa keŋkeŋ.
Nukae nyo na amesi ŋu ADHD le be wòaɖu?
Womewɔ numekuku boo aɖeke tso nuɖuɖu tɔxɛ siwo woaɖu na ADHD ŋu o. Nyatakakaawo mesɔ gbɔ o eye emetsonuwo hã tsaka. Gake lãmesẽŋutinunyala geɖe xɔe se be nuɖuɖu siwo míeɖuna ate ŋu akpe ɖe mía ŋu míaɖe dɔlélea ƒe dzesiwo dzi akpɔtɔ .
Le eŋutinunyalawo ƒe nya nu la, anɔ eme be nusianu si nyo na ahɔhɔ̃a anyo na ADHD.
Eyata mina míakpɔ nu nyui siwo woatsɔ akpe ɖe nuɖuɖu ŋu ɖa.
| Nuɖuɖu ƒomevi | Numeɖeɖe kple vevienyenye |
|---|---|
| Nuɖuɖu siwo me protein sɔ gbɔ ɖo | Gbe, peas, cheese, azi, lã, kple nukuwo abe cashew kple atikutsetse ene nye protein dzɔtsoƒe nyuiwo. Esiawo dede wò ŋdi kple ŋdɔ me numeɖenuwo me ate ŋu akpe ɖe ŋuwò be wò susu nanɔ nu ŋu nyuie wu . Woate ŋu akpe ɖe ADHD-tikewo hã ŋu be woanɔ anyi eteƒe nadidi. |
| Carbohydrates siwo me nu sesẽwo le | Esiawoe nye "carbohydrates nyuiwo." Amagbewo kple atikutsetse aɖewo abe amititsetse, pear, akɔɖu, kple kiwi ene le ƒuƒoƒo sia me. Woɖua wo vivivi le ŋutilãa me eye wonaa ŋusẽ gaƒoƒo geɖe . Ne wotsɔe kpe ɖe wò fiẽsi alo fiẽnuɖuɖu ŋu la, woate ŋu akpe ɖe ŋuwò hã be nàdɔ alɔ̃ nyuie. |
| Omega-3 ami siwo me ami le | Esiawo bɔ ɖe atsiaƒu me tɔmelãwo abe salmon kple tuna ene me. Omega-3 le walnut, Brazil nuku, amititsetse ƒe ami, kple canola-mi hã me. Esiawo le vevie ŋutɔ na ahɔhɔ̃ ƒe lãmesẽ . Ne ehiã la, àte ŋu ano omega-3 kpeɖeŋutɔ hã le wò ɖɔkta ƒe aɖaŋuɖoɖo nu. |
Nukae mele be amesi ŋu ADHD le naɖu o?
Nuɖuɖu aɖewo menaa nunyiame siwo nèhiã be nànɔ agbe le lãmesẽ me o. Ne ADHD le ŋuwò la, anyo wu be nànɔ adzɔge tso nusiwo gbɔna gbɔ.
| Nuɖuɖu ƒomevi si me lãmesẽ mele o | Kpɔɖeŋuwo kple ŋusẽkpɔɖeamedzi |
|---|---|
| Nuɖuɖu siwo me sukli le | Ðeko sukli naa nuɖuɖumeŋusẽ kpena ɖe ame ŋu, gake menaa nunyiame veviwo o. Ehea dɔlélewo abe suklidɔ kple lolo akpa hã vɛ. Ðe aha fafɛ, aha viviwo, toffee, tsokolet, abolo, bisiklet, kple nuɖuɖu siwo wobla ɖe agba me ɖuɖu dzi kpɔtɔ alesi nàte ŋui. |
| Carbohydrates Blewuwo | Esiawo le abe "carbohydrates gbegblẽwo" ene. Woxɔa wo kabakaba le ŋutilãa me, si wɔnɛ be sukli ƒe agbɔsɔsɔ le ʋu me dzina ɖe edzi zi ɖeka. Emegbe woɖiɖina kabakaba, si wɔnɛ be ɖeɖi tea ŋuwò eye nèdoa dziku. Kpɔɖeŋu aɖewoe nye anyitsi, sukli, abolo, bli ɣi, kple mɔli siwo ƒe ŋutigbalẽ mele o. |
| Ami Siwo Mekpɔa Lãmesẽ O | Nuɖuɖu siwo wofli kple esiwo woɖa, kreme, cheese, notsi si me ami sɔ gbɔ ɖo, kple lã siwo me ami sɔ gbɔ ɖo (haƒoƒo, nyilã) siwo me ami ʋeʋĩwo sɔ gbɔ ɖo abe bɔta, ghee, akɔɖumi, kple detsiƒonu ene ɖuɖu dzi ɖeɖe kpɔtɔ nyo ŋutɔ na dzi ƒe lãmesẽ. |
| Caffeine si woyɔna be caffeine | Ne èle atike siwo doa ŋusẽ ame ƒe ADHD zãm la, manyo be nàtsɔ atike bubu si doa ŋusẽ ame, si nye caffeine, akpe ɖe eŋu o. Caffeine le kɔfi, tii, ŋusẽdonu, aha fafɛ aɖewo, kple tsokolet katã me. Ne nusiawo na nètsi dzodzodzoe alo alɔ̃dɔdɔ sesẽ na wò la, nunya anɔ eme be nàɖo seɖoƒe na wo. |
Nusiwo woatsɔ akpe ɖe ɖevi si ŋu ADHD le ƒe nuɖuɖu ŋu
Nuɖuɖu aɖewo siwo akpe ɖe ɖeviwo ŋu woatu ahɔhɔ̃ nyuiwo ɖo ne wole tsitsim lae nye esi.
Aziwo
Protein kple nunyiame siwo le azi me kpena ɖe ɖeviwo ŋu be woƒe susu nɔa nu ŋu . Àte ŋu aɖa azi le ŋdi me, alo awɔ azi sandwich.
Helatɔwo ƒe yogurt
Ami hiã vevie na ahɔhɔ̃a ƒe lãmesẽ. Helatɔwo ƒe yogurt, si me protein sɔ gbɔ ɖo wu yogurt si wozãna edziedzi, kpena ɖe ame ŋu be kadodo nyui nɔa ahɔhɔ̃mekawo dome.
Amagbe damawo
Folate kple vitaminwo yɔa aŋgba damawo abe spinach, kale, kple collard greens ene me fũ. Esiawo kpena ɖe ahɔhɔ̃menugbagbeviwo ƒe tsitsi ŋu. Esi ɖevi aɖewo melɔ̃a amagbewo ɖuɖu o ta la, le salad teƒe la, àte ŋu awɔ smoothie kple amagbewo, alo atsɔ wo akpe ɖe omelet alo lasagna ŋu.
Tɔmelã
Tɔmelã nye vitamin D kple omega-3 ami siwo kpɔa ame ta tso ahɔhɔ̃a ƒe tsitsi kple ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie me. Tɔmelãwo abe tuna kple salmon ene nyo ŋutɔ.
Oatmeal ƒe nuɖuɖu
Oats, si me protein kple fiber sɔ gbɔ ɖo, kpena ɖe ame ŋu be ʋuka siwo le dzia kple ahɔhɔ̃a me la nɔa dzadzɛ. Numekuku aɖe ɖee fia be ɖevi siwo ɖu oats hafi de suku la wɔa dɔ nyuie wu le ŋkuɖoɖonudzidɔwo me wu amesiwo ɖua nuku siwo me sukli le.
Ðe nunyiametikewo nyo na ADHD?
Eŋutinunyala aɖewo gblɔ be ele be amesiwo ŋu ADHD le nano vitamin kple mineral ƒe kpeɖeŋutɔ gbesiagbe. Gake ame bubuwo gblɔ be ne èɖua nuɖuɖu si da sɔ la, mehiã be nàno kpeɖeŋutɔ siawo o. Womeɖo kpe edzi le dzɔdzɔmeŋutinunya me be wokpena ɖe amesiame si ŋu ADHD le ŋu o.
Bu nya sia ŋu kpɔ: Numekuku aɖewo ɖee fia be kadodo aɖe ate ŋu anɔ iron, zinc, omega-3, vitamin D, kple magnesium ƒe anyimanɔmanɔ kpakple ADHD dome. Gake womeɖo kpe esiawo dzi le afisiafi haɖe o.
Eyata ne wò alo viwò miele nunyiametike nono ŋu bum la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta gbã. Mègadze naneke gɔme wò ɖɔkta ƒe aɖaŋuɖoɖo manɔmee o. Ðo ŋku edzi be vitamin geɖe nono ate ŋu anye aɖi na ŋutilãa.
Nyateƒe kae le nuɖuɖu aɖewo ɖeɖeɖa ŋu (Elimination Diet)?
Le mɔnu sia me la, ètiaa nuɖuɖu si nèsusu be eyae le wò dzesiwo hem vɛ eye nèdzudzɔa eɖuɖu keŋkeŋ. Emegbe èkpɔnɛ ɖa be wò dzesiawo nyona ɖe edzi hã. Wogale numekuku wɔm tso esia ŋu, eye emetsonuwo me mekɔ o. Eyata dzɔdzɔmeŋutinunyala akpa gãtɔ mekafui na ADHD dzi kpɔkpɔ o.
Gake nu ʋɛ aɖewo li siwo ŋu ame aɖewo tsi dzi ɖo:
- Nuɖuɖu siwo wotsɔ kpe ɖe nuɖuɖu ŋu: Wosusu be amadede siwo wowɔ (vevietɔ dzĩ kple ɣi), vividoɖeameŋunuwo (abe aspartame, MSG ene), kple nusiwo wotsɔ dzraa nuɖuɖu ɖoe nana ɖevi aɖewo ƒe dɔwɔwɔ fũ akpa dzina ɖe edzi. Amerika Ðeviwo ƒe Dɔlélewo Ŋuti Nusrɔ̃ƒe gɔ̃ hã lɔ̃ ɖe edzi azɔ be nusiawo ƒoƒo asa na nye tiatia si me susu le na ɖevi siwo ŋu ADHD le.
- Sukli: Ðevi aɖewo va zua nusiwo gbɔ eme ne woɖu nuɖuɖu siwo me sukli sɔ gbɔ ɖo vɔ, gake kpeɖodzi aɖeke meli be esia hea ADHD vɛ o.
- Caffeine: Abe alesi míegblɔe va yi ene la, asaƒoƒo na caffeine alo edzi ɖeɖe kpɔtɔ nyo na ame akpa gãtɔ.
Ne ète nu siawo dometɔ aɖe kpɔ la, .Ðeko wòle be nàwɔ esia le wò ɖɔkta ƒe mɔfiafia te, elabena nuɖuɖu aɖewo dzudzɔ zi ɖeka ate ŋu ana nunyiame siwo wòhiã la maganɔ viwòa si o.
Gbedasi si Wotsɔ Yi Aƒeme
- Togbɔ be womeɖo kpe edzi be nuɖuɖu hea ADHD vɛ tẽ o hã la, nuɖuɖu si da sɔ, si me nunyiame le ate ŋu awɔ akpa gã aɖe le ahɔhɔ̃a ƒe lãmesẽ dodo ɖe ŋgɔ kple dzesiawo dzi ɖuɖu me.
- Hafi nàwɔ tɔtrɔ gã aɖe le viwò alo viwò ƒe nuɖuɖu ŋu, alo hafi nàdze nunyiametikewo abe vitaminwo ene gɔme la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta.
- Dze agbagba nàde nuɖuɖu si me protein sɔ gbɔ ɖo, carbohydrates sesẽwo (carbohydrates nyuiwo), kple omega-3s.
- Nuɖuɖu kple nunono siwo me sukli le, carbohydrates bɔbɔewo, kple nusiwo wotsɔ kpe ɖe wo ŋu (amadedewo, viviwo) dzi ɖeɖe kpɔtɔ alesi woate ŋui nyo na amesiame ƒe lãmesẽ.
- Amesiame to vovo. Ðewohĩ nusi wɔa dɔ na ame aɖe mawɔ dɔ na ame bubu o. Eya ta gbɔ dzi ɖi, eye ne atikewɔlawo ɖo aɖaŋu na wò la, di nusi awɔ dɔ nyuie na wò alo viwòa.
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