Kodi chakudya chomwe mumadya chingakhudze chidwi chanu, kuyang'ana kwanu, kapena kusakhazikika kwanu? Palibe umboni womveka bwino wa sayansi wosonyeza kuti mavuto azakudya kapena zakudya zimayambitsa mwachindunji vuto la kuchepa kwa chidwi, kapena ADHD. Komabe, kafukufuku wina akuwonetsa kuti zakudya zina zitha kukhudza zizindikiro mwa anthu ochepa.
Kodi pali zakudya zilizonse zomwe muyenera kupewa ngati muli ndi vutoli? Kapena ngati mwana wanu ali ndi vutoli, kodi muyenera kusintha zakudya zake? Tiyeni tikambirane izi m'njira yosavuta yomwe aliyense angamvetse. Koma musanayese chilichonse mwa izi, muyenera kulankhula ndi dokotala wanu , chifukwa zakudya zina zimatha kukhudza mankhwala omwe mumamwa.
Kodi 'ADHD Diet' ndi chiyani chomwe chimathandiza ndi ADHD?
Ponena za zakudya zomwe zimathandiza ndi ADHD, si lamulo limodzi lokha. Zimasiyana malinga ndi zosowa za munthu aliyense. Mwachidule, ndi zakudya zomwe zingathandize ubongo wanu kugwira ntchito bwino komanso kuchepetsa zizindikiro monga kusakhazikika maganizo komanso kusaganizira bwino.
Pali njira zitatu zazikulu zochitira izi:
- Khalani ndi zakudya zoyenera: Apa tikuyang'ana kwambiri mfundo yakuti zakudya zina zimatha kuchepetsa zizindikiro ndipo zakudya zina zimatha kuziwonjezera. Komanso, mwina mukusowa zakudya zina zomwe zingathandize kuchepetsa zizindikiro.
- Kumwa zakudya zowonjezera: Mu njira iyi, mumawonjezera zakudya zowonjezera, monga mavitamini ndi mchere, muzakudya zanu. Lingaliro ndilakuti ngati simupeza zokwanira kuchokera muzakudya zanu, kusowa kwa zakudya kungakulitse zizindikiro zanu.
- Kuchotsa Zakudya: Izi zikutanthauza kuchotseratu zakudya zina kapena zosakaniza zake zomwe mukuganiza kuti zikukhudza khalidwe lanu kapena zizindikiro zanu.
Kodi ndi chakudya chiti chabwino kwa munthu amene ali ndi ADHD?
Palibe kafukufuku wochuluka wokhudza zakudya zinazake za ADHD. Deta yake ndi yochepa ndipo zotsatira zake ndi zosiyana. Komabe, akatswiri ambiri azaumoyo amakhulupirira kuti zakudya zomwe timadya zingathandize kuchepetsa zizindikiro .
Malinga ndi akatswiri, chilichonse chomwe chili chabwino ku ubongo chingakhale chabwino kwa ADHD.
Tiyeni tiwone zomwe zili zabwino kuwonjezera pa chakudya.
| Mtundu wa chakudya | Kufotokozera ndi kufunika kwake |
|---|---|
| Zakudya zokhala ndi mapuloteni ambiri | Nyemba, nandolo, tchizi, mazira, nyama, ndi mtedza monga ma cashew ndi mtedza ndi magwero abwino a mapuloteni. Kuyika izi mu zakudya zanu za m'mawa ndi masana kungakuthandizeni kuganizira bwino . Zingathandizenso mankhwala a ADHD kukhala nthawi yayitali. |
| Chakudya Chovuta Kwambiri | Izi ndi "zakudya zabwino." Ndiwo zamasamba ndi zipatso zina monga malalanje, mapeyala, maapulo, ndi kiwi zili m'gululi. Zimagayidwa pang'onopang'ono m'thupi ndipo zimapatsa mphamvu kwa maola ambiri . Zikawonjezedwa ku chakudya chanu chamadzulo kapena chamadzulo, zingakuthandizeninso kugona tulo tabwino usiku. |
| Mafuta a Omega-3 | Izi zimapezeka zambiri mu nsomba za m'nyanja monga nsomba ya salimoni ndi tuna. Ma Walnuts, mtedza wa ku Brazil, mafuta a azitona, ndi mafuta a canola alinso ndi omega-3s. Izi ndizofunikira kwambiri pa thanzi la ubongo . Ngati pakufunika, muthanso kumwa omega-3 yowonjezera ngati dokotala wanu wakupatsani upangiri. |
Kodi munthu amene ali ndi ADHD sayenera kudya chiyani?
Zakudya zina sizipereka zakudya zomwe mukufunikira kuti mukhale ndi moyo wathanzi . Ngati muli ndi ADHD, ndi bwino kupewa zotsatirazi.
| Mtundu wa chakudya chosapatsa thanzi | Zitsanzo ndi zotsatira zake |
|---|---|
| Zakudya zotsekemera | Shuga amangowonjezera ma calories, koma sapereka zakudya zofunika kwambiri. Amayambitsanso matenda monga matenda a shuga ndi kunenepa kwambiri. Chepetsani kumwa zakumwa zoziziritsa kukhosi, zakumwa zotsekemera, tofi, chokoleti, makeke, mabisiketi, ndi zakudya zopakidwa m'matumba momwe mungathere. |
| Chakudya Chosavuta | Izi zili ngati "chakudya choyipa." Zimatenga thupi mwachangu, zomwe zimapangitsa kuti shuga m'magazi akwere mofulumira. Kenako zimatsika mofulumira, zomwe zimakupangitsani kumva kutopa komanso kukwiya. Zitsanzo ndi uchi, shuga, buledi, mpunga woyera, ndi mbatata zopanda khungu lawo. |
| Mafuta Osapatsa Thanzi | Kuchepetsa kudya zakudya zokazinga ndi zophikidwa, kirimu, tchizi, mkaka wonenepa kwambiri, ndi nyama zokhala ndi mafuta ambiri (nkhumba, ng'ombe) zomwe zili ndi mafuta ambiri monga batala, ghee, mafuta a kokonati, ndi mafuta a kanjedza ndikwabwino kwambiri pa thanzi la mtima. |
| Kafeini | Ngati mukumwa mankhwala olimbikitsa a ADHD, si bwino kuwonjezera mankhwala ena olimbikitsa, caffeine. Khofi, tiyi, zakumwa zopatsa mphamvu, zakumwa zina zoziziritsa kukhosi, ndi chokoleti zonse zili ndi caffeine. Ngati izi zimakupangitsani kumva mantha kapena kuvutika kugona, ndi bwino kuzichepetsa. |
Zinthu zowonjezera pa zakudya za mwana yemwe ali ndi ADHD
Nazi zakudya zina zomwe zingathandize ana kukhala ndi ubongo wabwino akamakula.
Mazira
Mapuloteni ndi michere yomwe ili m'mazira zimathandiza ana kuganizira kwambiri . Mutha kuwiritsa dzira la chakudya cham'mawa, kapena kupanga sangweji ya dzira.
Yogati yachi Greek
Mafuta ndi ofunikira pa thanzi la ubongo. Yogati yachi Greek, yomwe ili ndi mapuloteni ambiri kuposa yogati wamba, imathandiza kuti maselo a ubongo azilumikizana bwino.
Ndiwo zamasamba zobiriwira
Masamba obiriwira monga sipinachi, kale, ndi masamba a collard ali ndi folate ndi mavitamini ambiri. Izi zimathandiza kukula kwa maselo a ubongo. Popeza ana ena sakonda kudya masamba obiriwira, m'malo mwa saladi, mutha kupanga smoothie ndi masamba obiriwira, kapena kuwawonjezera ku omelet kapena lasagna.
Nsomba
Nsomba ndi gwero labwino la vitamini D ndi omega-3 fatty acids, zomwe zimateteza ubongo ku ukalamba komanso kuiwalika. Nsomba monga tuna ndi salimoni ndi zabwino kwambiri.
Ufa wa oatmeal
Ma oat, omwe ali ndi mapuloteni ambiri ndi ulusi, amathandiza kuti mitsempha yamagazi ikhale yoyera mumtima ndi muubongo . Kafukufuku wina adapeza kuti ana omwe amadya oat asanapite kusukulu amachita bwino kwambiri pa ntchito zokumbukira kuposa omwe amadya chimanga chokhala ndi shuga.
Kodi zakudya zowonjezera zakudya ndi zabwino kwa ADHD?
Akatswiri ena amati anthu omwe ali ndi ADHD ayenera kumwa vitamini ndi mchere tsiku lililonse. Komabe, ena amati ngati mudya zakudya zopatsa thanzi, simuyenera kumwa mankhwala owonjezerawa. Sanatsimikizidwe mwasayansi kuti amathandiza aliyense amene ali ndi ADHD.
Taganizirani izi: Kafukufuku wina wapeza kuti pali kugwirizana pakati pa kusowa kwa chitsulo, zinc, omega-3, vitamini D, ndi kusowa kwa magnesium ndi ADHD. Koma izi sizinatsimikizidwe bwino.
Choncho, ngati inu kapena mwana wanu mukuganiza zomwa mankhwala owonjezera zakudya, onetsetsani kuti mwayamba mwalankhula ndi dokotala wanu kaye. Musayambe chilichonse popanda upangiri wa dokotala wanu. Kumbukirani kuti kumwa mavitamini ambiri kungakhale koopsa m'thupi.
Kodi zoona zake n'zotani pankhani yosiya kudya zakudya zina (Elimination Diet)?
Mu njira iyi, mumasankha chakudya chomwe mukuganiza kuti chikuyambitsa zizindikiro zanu ndikusiya kudya kwathunthu. Kenako mumawona ngati zizindikiro zanu zikusintha. Kafukufuku pa izi akupitirirabe, ndipo zotsatira zake sizikudziwika bwino. Chifukwa chake, asayansi ambiri samalimbikitsa kuti chigwiritsidwe ntchito pochiza ADHD.
Komabe, pali zinthu zingapo zomwe anthu ena amadandaula nazo:
- Zowonjezera zakudya: Mitundu yopangidwa (makamaka yofiira ndi yachikasu), zotsekemera (monga aspartame, MSG), ndi zosungira zakudya zimaganiziridwa kuti zimawonjezera mphamvu ya ana ena. Ngakhale bungwe la American Academy of Pediatrics tsopano likuvomereza kuti kupewa izi ndi njira yabwino kwa ana omwe ali ndi ADHD.
- Shuga: Ana ena amayamba kuchita zinthu mopitirira muyeso akadya zakudya zokhala ndi shuga wambiri, koma palibe umboni wosonyeza kuti izi zimayambitsa ADHD.
- Kafeini: Monga tanenera kale, kupewa kapena kuchepetsa kumwa kafeini ndikwabwino kwa anthu ambiri.
Ngati muyesa chilichonse mwa zinthu izi,Izi ziyenera kuchitika motsogozedwa ndi dokotala wanu, chifukwa kusiya kudya zakudya zina mwadzidzidzi kungalepheretse mwana wanu kupeza zakudya zomwe amafunikira.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kuti sizinatsimikizidwe kuti zakudya zimayambitsa ADHD mwachindunji, zakudya zopatsa thanzi komanso zopatsa thanzi zingathandize kwambiri pa thanzi la ubongo komanso kuthana ndi zizindikiro.
- Musanasinthe kwambiri zakudya zanu kapena za mwana wanu, kapena musanayambe kumwa mankhwala owonjezera zakudya monga mavitamini, onetsetsani kuti mwalankhula ndi dokotala wanu.
- Yesani kudya zakudya zokhala ndi mapuloteni ambiri, chakudya chopatsa mphamvu (chakudya chabwino), ndi omega-3s.
- Kuchepetsa zakudya ndi zakumwa zokhala ndi shuga, chakudya chosavuta cha m'thupi, ndi zowonjezera zopangidwa (zopaka utoto, zokometsera) momwe zingathere ndikwabwino pa thanzi la aliyense.
- Aliyense ndi wosiyana. Chomwe chimagwira ntchito kwa munthu wina sichingagwire ntchito kwa wina. Choncho khalani oleza mtima, ndipo mukalandira upangiri wa dokotala, pezani chomwe chimagwira ntchito bwino kwa inu kapena mwana wanu.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment