Kodi mumavutikanso kukhala chete ndikugwira ntchito? Kodi mumavutika kuthamangathamanga koma osatha kuyang'ana kwambiri? Kodi mumasokonezeka mwachangu ndi zinthu zazing'ono? Ngati inu kapena mwana wanu muli ndi ADHD (Attention Deficit Hyperactivity Disorder), izi mwina ndi zinthu zomwe mumazidziwa bwino. Anthu ambiri amaganiza kuti kuchita masewera olimbitsa thupi kumangothandiza kuti thupi lanu likhale labwino komanso kuti muchepetse thupi. Koma kodi mumadziwa kuti kuchita masewera olimbitsa thupi, ngati kutachitika bwino, kungakhudze ubongo wanu mofanana ndi mankhwala omwe amaperekedwa kuti achepetse zizindikiro za ADHD? Tiyeni tikambirane za izi lero.
Kodi kuchita masewera olimbitsa thupi kumathandiza bwanji ndi ADHD?
Mwachidule, kuchita masewera olimbitsa thupi sikuti ndi masewera olimbitsa thupi a matupi athu okha, komanso a ubongo wathu. Tikamachita masewera olimbitsa thupi, ubongo wathu umatulutsa mankhwala apadera otchedwa neurotransmitters. Dopamine ndi imodzi mwa zofunika kwambiri mwa izi. Dopamine ndi yomwe imatithandiza kuyang'ana kwambiri, kuganiza bwino, komanso kukhala ndi chilimbikitso. Anthu omwe ali ndi ADHD nthawi zambiri amakhala ndi mankhwala ochepa awa mu ubongo wawo.
Mukachita masewera olimbitsa thupi, kuchuluka kwa dopamine muubongo kumawonjezeka mwachibadwa. N'chimodzimodzi ndi zomwe zimachitika mukamwa mankhwala anu a ADHD. Mukangochita masewera olimbitsa thupi kamodzi kokha, mutha kuyang'ana kwambiri ntchito zamaganizo, kumva bwino, kukhala ndi mphamvu zatsopano, komanso kusamva kupsinjika maganizo.
Kuchita masewera olimbitsa thupi kungathandize akuluakulu omwe ali ndi ADHD mwa:
- Kupsinjika maganizo ndi nkhawa zimachepa.
- Zimathandiza kulamulira zilakolako ndi kuchepetsa khalidwe lokakamiza.
- Kukumbukira bwino ntchito kumakula.
- Ntchito yoyang'anira, luso lofunikira pokonzekera, kukonza, ndi kukumbukira zinthu, limakula.
- Zimawonjezera kuchuluka kwa puloteni yotchedwa Brain-Derived Neurotrophic Factor, yomwe imagwira ntchito pophunzira ndi kukumbukira. Anthu omwe ali ndi ADHD nawonso ali ndi kuchuluka kochepa kwa puloteni iyi.
Koma kumbukirani chinthu chimodzi. Monga mankhwala , kuchita masewera olimbitsa thupi kumagwira ntchito kwa kanthawi kochepa. Chifukwa chake, ganizirani za nthawi yanu yochita masewera olimbitsa thupi ngati "mlingo" wa mankhwala. Yesetsani kuchita masewera olimbitsa thupi masiku 4 kapena 5 pa sabata, kwa mphindi zosachepera 30-40 patsiku.
Kodi ndiyenera kuchita masewera olimbitsa thupi mwamphamvu bwanji?
Maseŵero olimbitsa thupi omwe mungasankhe ayenera kukhala amphamvu pang'ono. Izi zikutanthauza kuti mukamachita masewera olimbitsa thupi:
- Kugunda kwa mtima wanu kuyenera kukwera.
- Muyenera kupuma mofulumira komanso mozama kuposa masiku onse.
- Uyenera kutuluka thukuta.
- Minofu yanu iyenera kumva kutopa.
Ngati simukudziwa bwino izi, lankhulani ndi dokotala wanu . Iye angakulangizeni kuti mugwiritse ntchito chowunikira kugunda kwa mtima.
Kodi ndi mitundu iti ya masewera olimbitsa thupi abwino kwambiri a ADHD?
Chabwino, ndiye masewera olimbitsa thupi abwino kwambiri omwe tingachite ndi ati? Pali njira zingapo.
Kuchita masewera olimbitsa thupi
Izi zikutanthauza masewera olimbitsa thupi aliwonse omwe amakweza kugunda kwa mtima wanu. Izi zikuphatikizapo kuthamanga, kuyenda mwachangu, kukwera njinga, ndi kusambira. Cholinga chake ndikukweza kugunda kwa mtima wanu ndikusunga mulingo umenewo kwa mphindi pafupifupi 30 mpaka 40. Kuchita masewera olimbitsa thupi olimbitsa thupi kumamanga njira zatsopano za mitsempha muubongo wanu ndikuudzaza ndi mankhwala omwe amakuthandizani kuyang'ana kwambiri.
Mungathe kuchita izi m'nyumba kapena panja. Koma ngati n'kotheka, zichiteni panja . Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi m'chilengedwe kungathandize kwambiri kuchiza zizindikiro za ADHD.
Zochita Zovuta Kwambiri
Akatswiri amanena kuti kuchita masewera olimbitsa thupi movutikira kwambiri, kumakhudza ubongo.
- Masewera a karati: Masewera monga karate, taekwondo, ndi judo amalumikiza maganizo ndi thupi lanu. Amathandizanso kuphunzitsa kudziletsa kwambiri. Izi zimapanga zinthu zambiri, kuphatikizapo kuyang'ana kwambiri, kulinganiza bwino, kukumbukira, ndi luso loyendetsa bwino thupi.
- Maseŵero ena ovuta: Ngati simukukonda masewera ankhondo, mutha kuyesa zinthu monga kukwera miyala, kuvina, masewera olimbitsa thupi, kapena yoga. Izi zimapereka chiyeso chabwino kwa thupi komanso maganizo.
Masewera a Gulu
Kulowa nawo masewera a timu, monga softball kapena mpira, kungakhale njira yabwino yodzisungira wochita masewera olimbitsa thupi masiku angapo pa sabata. Kuwonjezera pa ubwino wa masewera olimbitsa thupi, mumapezanso gulu locheza ndi anthu kuti likulimbikitseni. Kugwira ntchito ngati gulu kumakulitsa luso lanu lolankhulana, kumakuphunzitsani kuganizira zomwe mumachita, komanso kumakuphunzitsani kukonzekera pasadakhale.
Kodi mukupitiriza bwanji kukhala ndi chizolowezi chochita izi?
Monga mankhwala, kuchita masewera olimbitsa thupi kumathandiza kokha ndi ADHD ngati mupitiliza kuchita. Koma kodi munthu amene akuvutika kukhalabe ndi chidwi angapitirize bwanji kuchita zimenezi? Nazi malangizo angapo:
- Chitani zinthu zosiyanasiyana: M'malo mochita zomwezo tsiku lililonse, sinthani zochita zanu zolimbitsa thupi. Ngati mukuthamanga lero, pitani kokasambira mawa. Chitani yoga tsiku lotsatira. Mwanjira imeneyi simudzatopa.
- Pezani mnzanu:Mukachita masewera olimbitsa thupi ndi mnzanu, mumakhala ndi chikhumbo chopitiriza.
- Kuchita masewera olimbitsa thupi m'mawa: Ngati n'kotheka, chita masewera olimbitsa thupi m'mawa musanamwe mankhwala anu a tsiku ndi tsiku. Izi zidzakuthandizani kugwiritsa ntchito bwino mankhwala owonjezera omwe thupi lanu limapanga.
Chofunika Kwambiri: Ngakhale kuti kuchita masewera olimbitsa thupi ndi njira yabwino yothandizira matenda a ADHD, sikulowa m'malo mwa mankhwala omwe dokotala wanu wakupatsani. Musasiye kumwa mankhwala anu popanda upangiri wa dokotala.
Kodi masewera ndi abwino kwa mwana yemwe ali ndi ADHD?
Kufunsa ngati mwana yemwe ali ndi ADHD ayenera kulowerera nawo pamasewera kungakhale funso lalikulu kwa makolo. Koma akatswiri ambiri amavomereza kuti ndi chisankho chabwino chifukwa cha ubwino wa masewera. Koma pali zovuta komanso zabwino.
| Ubwino wa masewera | Mavuto oti mukumane nawo |
|---|---|
| Kuyanjana ndi anthu: Masewera okhala ndi malamulo, malo abwino ophunzirira kugwira ntchito ndi ana ena. | Zosokoneza: Munganyalanyaze malangizo a mphunzitsi ndikuiwala maudindo a timu yanu. |
| Kukhazikitsa Zolinga: Mudzaphunzira za zolinga za nthawi yochepa komanso yayitali. | Chilimbikitso: Kuchita masewera olimbitsa thupi nthawi zina kungakhale kosasangalatsa komanso kobwerezabwereza, zomwe zingapangitse mwana kukhala wotopa. |
| Kudzidalira kwambiri: Mwana amene sangakhale bwino pophunzira akhoza kupambana posonyeza luso lake pamasewera. | Kulamulira maganizo: Mungakhale ndi vuto lothana ndi zokhumudwitsa, kukwiya ndi anzanu a m'kalasi, ndi kulira zinthu zikavuta. |
Kodi pali zoopsa zinazake zapadera?
Monga makolo, muyenera kukhala tcheru kwambiri ndi matenda a khunyu. Kafukufuku wasonyeza kuti othamanga omwe ali ndi ADHD nthawi zambiri amakhala ndi matenda a khunyu kuposa ena ndipo amatenga nthawi yayitali kuti achire. Izi ndizofunikira kwambiri kukumbukira ngati mwana wanu akuchita masewera olimbitsa thupi monga mpira/mpira. Ngati pali kuvulala mutu, pitani naye ku ETU (Emergency Treatment Unit) nthawi yomweyo kuti akalandire upangiri wa dokotala.
Palibe kafukufuku wotsimikizika pa masewera omwe ali abwino kwambiri. Nthawi zina masewera a munthu payekha angakhale abwino kwa mwana. Koma ubwino wa masewera a timu umatayika. Chinthu chabwino kwambiri ndikulola mwanayo kusankha masewera omwe amakonda komanso omwe amasangalala nawo.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi n'kothandiza kwambiri kwa ubongo kwa munthu amene ali ndi ADHD. Kumawonjezera mankhwala monga dopamine, omwe amathandiza kuti munthu aziganizira bwino komanso kuti maganizo ake akhale omveka bwino.
- Yesetsani kuchita masewera olimbitsa thupi pang'onopang'ono kwa mphindi 30-40 patsiku, masiku ambiri a sabata.
- Maseŵero olimbitsa thupi ovuta omwe amayesa maganizo, monga kuvina ndi masewera ankhondo, ndi opindulitsa kwambiri.
- Kuchita masewera olimbitsa thupi ndi njira yowonjezera yamphamvu, osati yolowa m'malo mwa mankhwala omwe dokotala wanu wakupatsani. Musasiye kumwa mankhwala anu popanda upangiri wa dokotala.
- Ana omwe ali ndi ADHD amatha kukulitsa luso lawo locheza ndi anthu komanso kudzidalira kudzera mumasewera. Thandizani mwana wanu kusankha masewera omwe amawakonda.
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