Hei pakeke e noho tahi ana me te ADHD, te Attention Deficit Hyperactivity Disorder rānei, tera pea kei te pāngia koe e ēnei huringa kare ā-roto. I tētahi wā ka tino harikoa koe, ā, i tētahi wā ka tino pouri koe, ka tino pouri rānei, kāore he take e kitea ana. Koinei te mea e kīia nei e tātou ko ngā 'hurihuri kare ā-roto'. He wheako tino taumaha tēnei. Engari kaua e manukanuka, kei reira ētahi mea ka taea e tātou te mahi hei whakahaere i tēnei. Me kōrero tātou mō tēnei.
Ehara te whakakori tinana i te mea noa!
Ina kī koe "whakakorikori tinana," tera pea koe e whakaaro he mea hoha. Engari he mea tēnei hei āwhina i a koe kia harikoa ake, kia marino ake hoki. Ahakoa he pai ki a koe te hikoi, te oma, te kaukau rānei, mā te whakarite i te 20 meneti noa iho i te rā hei whakakorikori tinana ka whakaiti i tō ahotea, ka pai ake hoki tō wairua. Ka nui ake hoki te hihiri ki a koe ki te mahi i te roanga o te rā.
Ki te pai koe ki te yoga, he mea pai anō hoki tēnā. Kua kitea he āwhina te yoga me te whakaaroaro ki te whakamamae i te ahotea me te whakahaere i ngā tohumate ADHD.
Tuhia ō kare ā-roto.
He ahua rerekē pea tēnei, engari he tikanga tino whai hua. Tuhia ō kare ā-roto ki roto i tētahi puka iti i ia rā. Kei te harikoa koe i tēnei rā? Kei te pouri koe? Kei te riri koe? Kei te manukanuka koe? Ina tuhia e koe ngā mea pēnei, ā muri i tētahi wā ka taea e koe te kite i tētahi tauira i roto i ō kare ā-roto .
He māmā noa iho, ka āwhina i a koe ki te mārama ki ngā mea e whakaoho ana i ō huringa kare ā-roto. Hei tauira, ki te pāngia koe e te ahotea i ia pō ina kōrero koe ki tētahi, mā te tuhi i taua mea ki roto i tō rātaka ka āwhina i a koe ki te kite i te tauira. Kātahi ka taea e koe te karo, te whakarite rānei mō ngā āhuatanga rite ā muri ake nei. He tikanga pai tēnei mō te hauora hinengaro.
Kia whakaaroaro tātou mō ā tātou kai me ā tātou inu, āe?
Kua roa ngā kaipūtaiao e rangahau ana i ngā pānga o te huka, ngā mea reka horihori, me ngā tae ki te ADHD. Engari kāore anō kia kitea he hononga tika . Engari, ehara i te mea kāore he mea nui te kai e kainga ana e koe. He mea nui te kai pai, te kai totika mō te hauora o te hinengaro me te tinana.
| Wāhanga Kai | He aha te mea nui? |
|---|---|
| Ngā waikawa ngako Omega-3 (Kei roto ngā ika pēnei i te hāmana, te tuna/tāmana) | He mea tino nui ēnei mō te mahi a te roro. Ka āwhina i te tuku tika i ngā matū e kiia nei ko te dopamine me te serotonin, e hanga ana i te harikoa me te marino. |
| Huaora B (B2, B6, B9) | Kua kitea ētahi tāngata whai ADHD he ngoikore i ēnei huaora. Ka taea e te korenga o te huaora B6 te arahi ki te pouri me te pōhēhē. He mea nui te huaora B9 (folate) mō te whanaketanga o te roro. |
| Ngā mea hei whakawhāiti | Ka taea e te waipiro me te kai hikareti te whakaiti i ngā taumata huaora B o te tinana. Kei roto i te kawhe me te tī te kawheine, nō reira ka taea e te inu nui rawa te whakapouri me te whakararuraru i a koe. Nō reira, he pai ake te inu i ēnei i roto i te rahinga iti. |
He pēhea te hiranga o te moe pai i te pō?
He uaua te moe i ētahi wā mō te tangata whai ADHD. I ngā rā e tino pōuri ana koe, tērā pea ka whakaaro koe kāore koe e hiahia ki te moe. I ngā rā e tino pōuri ana koe, tērā pea ka uaua ki a koe te moe. Waihoki, ka taea e ētahi rongoā mō te ADHD te whakararu i te moe.
Ahakoa te take, mā te kore e nui te moe ka kino ake tō wairua . Ki te kore koe e nui te moe, ka riri pea koe, ka pukuriri hoki. Nō reira, ngana ki te haere ki te moenga, ki te ara ake i te wā kotahi i ia rā. Me waiho hei wāhanga o tō mahinga o ia rā.
Waihoki, ki te pāngia koe e te ngongoro, ā, e ahua ana kei te mōmona koe i a koe e moe ana (Sleep Apnea), me kōrero koe ki te tākuta mō tēnā, nā te mea he rite tonu aua tohu ki te ADHD.
Te painga o te whakarite i tētahi mahere iti mō te rā
Mā te whai i te tikanga kotahi mō te rā katoa ka puta ngā tohumate ADHD, inā koa ki te whakahaere i ngā huringa kare ā-roto. Mā tēnei ka whai tikanga, ka whai mana hoki tō oranga. Ko ngā mea iti pēnei i te pupuri i ō kī ki te wāhi kotahi i ia rā, te ara ake i te wā kotahi i ia rā, me te tuhi i ngā mahi ki te maramataka ka nui te rerekētanga.
Haere mai ki waho kia kite.
Kua kitea te whakaiti i ngā tohumate o te ADHD mā te noho i roto i tētahi taiao matomato, tūturu. Tērā pea nā te mea ka taea e koe te hikoi me te whakakorikori tinana mā te haere ki waho. Waihoki, mā te titiro ki tētahi taiao matomato ka taea te whakaiti i te ahotea me te āwhina i a koe ki te arotahi.
Whakamahia tō 'Hyperfocus' hei painga mōu
Ahakoa he uaua ki te hunga whai ADHD te arotahi ki tētahi mea, i ētahi wā ka puta te ritenga kē. Arā, ka taea e rātou te arotahi nui ki tētahi mea e pai ana ki a rātou, ā, he mea nui ki a rātou. Ka kiia tēnei ko te hyperfocus .
Kimihia he aha tō pūkenga. He pāngarau pea, he puoro, he miihini rānei. Mā te ngana ki te noho hei tohunga i roto i tētahi mara e pai ana koe ka whakanui ake i tō whakaaro ki a koe anō. Ka āwhina i a koe ki te pupuri i te wairua harikoa.
He rongoā anō hoki te menemene!
He kīwaha tēnei e mea ana, "Ko te kata te rongoā pai rawa atu." He pono. Mā te ako ki te kite i te taha rorirori o tō āhuatanga ADHD ka tino āwhina i a koe ki te whakahaere i tēnei āhuatanga. Mā te kata iti, ahakoa he nui, ka āwhina i a koe ki te whawhai ki ngā whakaaro kino i roto i tō hinengaro. Waihoki, ki te taea e koe te kata ki ngā mea iti, ā, ka wareware koe ki aua mea, ka mutu tō manukanuka me tō tauhohe nui ki aua mea.
Karere Tangohia ki te Kāinga
- He mea noa ngā panoni kare ā-roto o te ADHD, engari ka taea te whakahaere.
- Whakakorikori tinana i ia rā. Kia nui te moe. Whakaritea he mahere mō tō rā. Mā ēnei mea ngāwari ka nui te rerekētanga.
- Kia tupato ki tāu kai, me whakauru atu ki ngā kai e whai kiko ana i te omega-3 me te huaora B.
- Tuhia ō kare ā-roto ki roto i tētahi puka tuhi. Mā tēnei koe e āwhina ki te mārama ki ō tauira kare ā-roto.
- Ki te kore tētahi o ēnei mea e āwhina i a koe, ki te whakaaro rānei koe he kino rawa te mate, kaua e mangere ki te toro atu ki te tākuta mō ētahi tohutohu.Ehara tēnei i te raruraru māu anake, ā, he mea tino nui hoki kia rapu āwhina koe mōna.
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