He uaua ki a koe te mahi i te mahi kotahi? He ngāwari te whakararuraru i a koe? Ka hoha koe, ā, kāore e taea te whakaoti i tētahi mahi kua tīmatahia e koe? He tohu pea ēnei mō te Mate Aro-Kore-Aro/Hyperactivity Mate (ADHD) a te Pakeke. Ka pā tēnei mate ki ngā āhuatanga katoa o tō oranga. Kaua e manukanuka. Haunga te rongoā e tohua ana e tō tākuta, he maha ngā mea ka taea e koe te mahi hei whakangawari ake i tō oranga o ia rā. Kāore e taea te whakatika i ngā mea katoa mā te kotahi tikanga, engari mā te whakakotahi i tētahi momo noho pai me te kai pai, ka kite koe i tētahi rerekētanga nui. Kia titiro tātou he aha ēnei.
Kia tīmata tātou i te rā me te kai pai.
He nui ake te tūponotanga o te hunga whai ADHD ki te momona. Kei te rapu tonu ngā tohunga i te take tika. Tērā pea nā te mea kāore koe e aro nui ki tāu e kai ana, tērā pea nā te mea kāore koe e mōhio ana āhea koe e kī ana. Ka taea e ēnei āhuatanga e rua te arahi ki te kai paramanawa me te kai nui rawa.
Ki te kore koe e tino mōhio me pēhea te pupuri i tētahi kai hauora, pātai atu ki tō tākuta. Ka taea e ia te tuku i a koe ki tētahi tohunga kai e mahi tahi ana me te hunga whai ADHD.
Anei ētahi tohutohu māmā hei tīmatanga māu:
Kai i tētahi kai taurite. Kāore he kai kotahi, he huaora rānei hei rongoā i ō tohumate. Engari, kainga te nuinga o ngā kai e taea ana, he iti noa te tukatuka, ā, he iti hoki ngā kai hangai. He pai tēnei mō ngā pakeke katoa.
| He aha hei tāpiri atu ki tō pereti | Ngā tauira |
|---|---|
| Ngā hua me ngā huawhenua hou | He momo hua rākau, huawhenua, me otaota tae kanapa i ia rā. |
| Ngā witi katoa | Raihi mata, oati, kurakkan, paraoa atta. |
| Ngako hauora (Ngako kore-kukū) | Āwōkātō, kāhewē, pīnati, hinu oriwa. |
| Pūmua kikokore | Ika, heihei, hua manu, pīni tīhi, pīni, rēneti. |
Whakamaherehia ngā kai
I ētahi wā ka raru pea koe, ka peke i ngā kai. Kātahi, ina hiakai koe, ka whiriwhiri pea koe i tētahi mea kāore i te hauora ka taea e koe te kai wawe. Hei karo i tēnei, whakaritea ō kai i te wā tika, ā, kia tata tonu ngā kai whai kiko.
- Tuhia he rārangi i mua i tō haerenga ki te hokohoko. Mā tēnei koe e āwhina ki te karo i te hoko i ngā mea kāore e hiahiatia .
- Tunua tahitia te kai mō te rā e whai ake nei. Kāre he take e hiahia ai kōrua ki te hohoro ki te taka kai i te ata.
- Tapatapahia ngā huawhenua i mua i te tunu. He māmā ake tēnei ina tunu.
- Me pupuri tonu ngā mea pēnei i te raihi mata, te pīni me te pīni ki te kāinga.
Ehara te whakakori tinana i te mea noa!
E whakaatu ana ngā rangahau hou ka taea e te whakakori tinana auau te āwhina i te whakaiti i ngā tohu o te ADHD. E whakapono ana ngā tohunga ka puta tēnei nā te mea i a tātou e whakakori tinana ana, ka tukuna ngā neurotransmitters pēnei i te dopamine me te norepinephrine ki roto i ō tātou roro. He rite ēnei ki ngā karere iti i roto i ō tātou roro e kawe mai ana i te harikoa, te arotahi, me te whakahihiri. Ko ngā momo rongoā whakaohooho matua e whakamahia ana hei rongoā i te ADHD ka mahi mā te whakahaere i te mahi a ēnei matū.
Pērā i ngā pakeke katoa, me whiwhi te hunga whai ADHD i te iti rawa 30 meneti o te whakakori tinana kaha-waenga, e 5 ngā rā o te wiki . He pai ngā mahi pēnei i te hikoi tere me te oma tere mō tēnei.
Ngā painga o te whakakori tinana mōu:
- Ka whakaiti i te ahotea.
- Ka kawea mai e ia te harikoa me te whakaora ki te hinengaro.
- He āwhina ki te whakahaere i ngā kare ā-roto.
- Ka whakaiti i te hihiko nui.
- Te whakawhanake i te kaha ki te whakamahere me te whakaoti i te mahi.
E mōhio ana koe ki te hiranga o te moe pai?
Me moe te pakeke toharite i waenga i te 7 me te 9 hāora i te pō . Engari ki te mea he ADHD tōu, he nui ake te tūponotanga ka uaua koe ki te moe, ki te noho moe tonu rānei. Ka taea e ēnei raruraru moe te whakararu i ō tohumate ADHD.
Mena kei te raru koe i te moe, kōrero ki tō tākuta. Me whakarerekē pea koe i te wā e tango ana koe i tō rongoā, me huri rānei ki tētahi atu rongoā. Ka tirohia hoki e tō tākuta ngā āhuatanga hauora e pā ana ki tō moe.
Hei tauira, mā te rongoā i ēnei āhuatanga ka pai ake tō moe:
- Te kore moe
- Te pouri, te manukanuka rānei
- Apnea Moe Ārai
- Ngā raruraru o te manawataki Circadian
- Te Mate Waewae Okioki
- Narcolepsy
Ka taea hoki e koe te whai i ēnei tikanga kia pai ai te moe.
| Ngā tohutohu mō te moe pai |
|---|
| Kaua e inu kawhe, tī, me te waipiro i mua i te moe. |
| Whakakorikori tinana, engari kaua e tata rawa ki te wā moe. |
| Haere ki te moenga i te wā kotahi i ia rā, ka ara ake i te wā kotahi. |
| Kaua e moe i te awatea, inā koa i te ahiahi. |
| Whakamātauria te whakamahi i tētahi paraikete taumaha. Ki tā ētahi he pai ake te moe. |
Ki te kore tetahi o ēnei e āwhina, pātai atu ki tō tākuta mēnā ka taea e koe te toro atu ki tētahi tohunga moe.
Me whakarērea e tātou ngā whanonga kino.
Tērā pea ka tahuri koe ki ngā tikanga kino hei whakatau i ngā mamae o te ADHD. Heoi, he mea nui kia whakawhāitihia, kia whakakorea rawatia rānei ētahi mea, inā koa mēnā he ADHD tōu.
- Te whakamahi i ngā raau taero me te waipiro: Me matara rawa atu i ēnei mea. Ka tahuri ētahi ki te waipiro, ki te tarukino rānei hei whakamama i ngā kare kino pēnei i te pouri me te riri i puta mai i te ADHD. Waihoki, ko ngā mea pēnei i te nikotīni (hikareti) me te kōkāne ka taea te hoatu he āwhina wā poto ki a koe e rite ana ki te mea ka whiwhi koe mai i te rongoā ADHD. Engari ko te pono, he nui ake te tūponotanga o te hunga whai ADHD ki te waranga ki ēnei mea.
- Momi hikareti: Mena ka momi hikareti te whaea i te wā e hapu ana, tera pea ka nui ake te tūponotanga o te tamaiti ki te pāngia e te ADHD. Waihoki, ko te hunga whai ADHD he rua te tūponotanga ka momi hikareti rātou i te hunga kāore i te momi hikareti. Kia tīmata koe ki te momi hikareti, he tino uaua ki te whakamutu. Mena kei te hiahia āwhina koe ki te whakamutu i te whanonga, me kōrero ki tō tākuta.
- Te Wā Matapihi: Koinei te wā e kore ai e taea e koe te ora me te kore he waea atamai. Engari kia tūpato ki te nui o te wā e pau ana ki a ia. Ka taea e te ADHD te whakanui ake i te tūponotanga ka whanake koe i te "waranga waea atamai".
Me pēhea te whakahaere i te ahotea?
He uaua pea te oranga o ia rā ina pāngia koe e te ADHD. Ina pāngia koe e te ahotea nui, ka kino haere pea ō tohumate ADHD. Ka uaua ake pea te whakahaere i ō whakaaro me ō kare ā-roto.
Pātai atu ki tō tākuta mō te whakauru i ngā tikanga whakahaere ahotea ki roto i tō mahere maimoatanga. Anei ētahi tohutohu ka taea e ia te tuku mai.
| Ngā huarahi hei whakaiti i te ahotea | Me pēhea te mahi? |
|---|---|
| Wehea ngā mahi nunui kia iti ngā wāhanga. | Ka hoha koe ina kite koe i tētahi mahi nui i te wā kotahi. Wehea kia iti, ka whakaoti takitahi. |
| Whakamahia he maramataka. | Whakamaheretia ngā mahi me ngā wā whakarite i mua i te wā. He pai te taupānga maramataka i runga i tō waea mō tēnei. |
| Whakamātauria ki tētahi mahinga o ia rā. | Ina mahi koe i te wā kotahi i ia rā, ka marino tō roro. |
| Te whakaaroaro aroātea | Arotahi ki te wā o nāianei. He nui te 5-10 meneti i te rā. |
| Whakaharatauhia ngā huarahi hei whakamarie i te hinengaro | Ka taea e koe te whakamarie i tō hinengaro mā roto i ngā tikanga pēnei i te manawa hōhonu. |
| Rapua he āwhina ngaio. | Ka tino whai hua ngā tikanga pēnei i te Cognitive Behavioral Therapy (CBT). |
Ki te hiahia āwhina koe, kaua e wehi ki te kōrero mōna. He tokomaha ngā tāngata e mārama ana ki ō āhuatanga. Pātai atu ki tō tākuta, ki tō kaimahi hapori rānei mō ngā rōpū tautoko ka taea e koe te whakauru atu.
Karere Tangohia ki te Kāinga
- Ehara i te he nāu te ADHD pakeke. He mate hauora tēnei ka taea te whakahaere.
- Tangohia te rongoā kia rite ki te whakahaunga a tō tākuta. Haunga tēnā, he mea nui kia kai hauora, kia whakakori tinana i ngā wā katoa, kia nui hoki te moe.
- Āta karohia ngā whanonga kino pēnei i te tarukino, te waipiro, me te momi hikareti. Ka taea e ēnei te whakararu i tō āhua.
- Ka taea e te ahotea te whakararu i ngā tohumate ADHD, no reira akohia ngā huarahi hei whakahaere i te ahotea.
- Ki te mea he uaua ki a koe te whakatau i ēnei mea ko koe anake, kaua e mangere ki te tono āwhina. Kōrerohia ēnei mea katoa ki tō tākuta.
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