Era ojjukira ebintu ebirala kkumi ng’okola ekintu kimu? Ebirowoozo byo bitaayaaya ng’osoma ekitabo oba ng’olaba firimu? Kino kitera okubaawo eri abantu abalina ADHD ( Attention-Deficit/Hyperactivity Disorder ). Eddagala n’obujjanjabi bikola nnyo ku kino. Naye si ze zokka z’oyinza okukola. Okunoonyereza okupya kati kulaga nti okufumiitiriza mu birowoozo kuyinza okuba engeri ennungi ey’okukkakkanya ebirowoozo byo n’okulongoosa essira lyo.
Okunoonyereza kulaga nti abantu abakulu abasukka mu kimu kya kusatu abalina ADHD bakozesa enkola eno, era nga 40% ku bo baloopa ebivaamu ebirungi ennyo. Okwawukanako n’obujjanjabi obulala, okufumiitiriza mu birowoozo tekyetaagisa kuwandiika ddagala oba okugenda ew’omusawo. Osobola okukyegezaamu ng’otudde mu ntebe, ng’otambula oba n’okuyita mu yoga.
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Kino kiyamba kitya ku ADHD?
Kilowoozeeko bw’ati. Ekinywa mu mubiri gwaffe bwe kiba kinafu, tukikola dduyiro okukinyweza, nedda? Endowooza y’emu ekwata ku bwongo bwaffe.
Mindfulness meditation ngeri ya mindfulness practice enyweza obusobozi bwo okufuga attention yo . Kikuyigiriza okwetunuulira n’okussa essira ku kintu. Ebirowoozo byo bwe bitaayaaya, bikutendeka okubizza mu kiseera kino. Era kikuyamba okwongera okutegeera enneewulira zo, ekiyinza okukuyamba okufuga ebirowoozo byo.
Mu bya ssaayansi, okufumiitiriza kulowoozebwa nti kugonza ekitundu ky’obwongo ekiyitibwa prefrontal cortex, ekitundu ky’obwongo bwaffe ekisinga obuvunaanyizibwa ku kufuga okufaayo kwaffe, okuteekateeka, n’enneeyisa yaffe ey’okwegomba. Tekikoma awo, okufumiitiriza era kuyamba okwongera ku miwendo gy’ekirungo ekitambuza obusimu ekiyitibwa dopamine, ekimanyiddwa okuba ekitono mu bwongo bw’abantu abalina ADHD.
Jjukira nti kino kiringa okutendekebwa kw’obwongo. Toyinza kusuubira bivaamu mu kiro kimu. Ekikulu kwe kwegezaamu mpola era n’obugumiikiriza.
Obuyambi obuva mu yoga
Okunoonyereza kulaga nti yoga esobola okuyamba okuddukanya obubonero bwa ADHD. Kyokka okunoonyereza okusinga ku kino kukoleddwa ku baana. Okufaananako n’okufumiitiriza, yoga nayo eyongera ku dopamine era...Anyweza ekitundu ky'omubiri ekiyitibwa prefrontal cortex . Okunoonyereza okumu kwazuula nti abaana abakola yoga okumala eddakiika 20, ennaku bbiri mu wiiki, okumala wiiki 8 baali balongooseddwa mu bubonero mu bigezo ebipima okufaayo.
Migaso ki emirala egiriwo ng’oggyeeko ADHD?
Ng’oggyeeko okumalawo obubonero bwa ADHD, enkola zino ez’okukkakkanya omuntu zirina emigaso emirala egiwerako.
| Omugaso | Ekyo kibaawo kitya? |
|---|---|
| Okwongera okwetwala | Abantu abalina ADHD batera okwenenya kubanga bafuna obuzibu okumaliriza emirimu mu budde n’okujjukira ebintu. Batera okuba n'ebirowoozo nga, "Sirina kye sisobola kukola." Okufumiitiriza kirungi nnyo okusirisa eddoboozi lino erivumirira mu mutwe gwo. |
| Okukendeeza ku situleesi | Bwe tuwulira nga tetulina kye tusobola kukola era nga tetulina kye tufuga, obusimu obukola ku situleesi mu mubiri gwaffe bweyongera. Abantu abafumiitiriza buli kiseera kizuuliddwa nti obusimu obukola ku situleesi buba butono ne mu biseera bino. |
| Ayamba mu kukendeeza ku buzito bw’omubiri | Enkola y’okufumiitiriza mu birowoozo esobola okukuyamba okubeera n’ebirowoozo ebisingawo ku buli ky’okola naddala by’olya. Kino kiyinza okukuyamba okufuga okulya ennyo n’okutuuka n’okugejja. |
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Check Availability →Ebimu ku magezi amalungi ag’okufumiitiriza eri omuntu alina ADHD
"Kyangu okwogera okusinga okukola," oyinza okuba ng'olowooza. Okutuula nga tolina ky’okola n’okussaayo omwoyo ng’olina ADHD kiyinza okukusoomooza. Naye teweeraliikiriranga. Wano waliwo amagezi amalungi agayinza okukuyamba.
Naye nga tonnatandika bintu bino, kikulu okwogera n’omusawo wo ku mbeera yo eya ADHD . Kiba kya magezi okuteesa naye engeri enkola zino gye zikusaanira n’engeri gye zikolaganamu n’eddagala ly’omira.
- Singa ebirowoozo byo bitaayaaya: Olina ebirowoozo ebidduka mu birowoozo byo? Teebereza eggulu erirabika obulungi erya bbululu. Eggulu eryo lye kutegeera kwo. Ebire ebyeru ebitengejja mu kyo bye birowoozo byo. Gezaako okutunuulira ebifo ebiri wakati w’ebire ebyo, kwe kugamba, eggulu erya bbululu. Olwo ebirowoozo byo bijja kudda mu kifo kimu.
- Bw’oba osanga nga kizibu okusula mu kifo kimu: Tewali buzibu. Okufumiitiriza ng’otambula kirungi nnyo ng’okufumiitiriza ng’otudde. Bw’oba otaataaganyizibwa ng’otambula, mpola mpola zzaayo ebirowoozo byo ku kuwulira ng’ebigere byo bikuba ku ttaka.
- Yamba okufuula guno omuze: Oyinza okwetaaga obuyambi obutonotono okufuula guno omuze gwa buli lunaku. Teekawo ekijjukizo ku ssimu yo, oba kiteekeko akabonero ku kalenda yo mu kiseera kye kimu buli lunaku.
- Weegatte ku mukwano gwo: Okugenda mu jjiimu ne mukwano gwo kyangu okusinga okugenda wekka, era okubeera ne mukwano gwo okufumiitiriza oba okukola yoga y’engeri ennungi ey’okusigala ng’ogenda mu maaso.
Obubaka Obutwala Awaka
- ADHD si kizibu kya kufaayo kwokka, era ekosa enneewulira zo n’enneeyisa yo ey’okwegomba .
- Okufumiitiriza ne yoga si bidda mu kifo ky’obujjanjabi omusawo bw’akuwa, naye ngeri bbiri ennungi ennyo era eziyamba okubyongerako.
- Enkola zino zitendeka ebitundu by'obwongo bwo ebifuga okufaayo era biyamba okuleeta enkyukakyuka mu kemiko nga dopamine .
- Tandika n’eddakiika 5 olunaku. Tokuba ggwe. Ekisinga obukulu kwe kugenda mu maaso.
- Tewerabira okwogera n’omusawo nga tonnatandika kintu kyonna kipya naddala ng’ofuna obujjanjabi obulala.
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