Kodi mumavutika kukhala ndi chidwi ndi ntchito imodzi panthawi imodzi? Kodi mumavutika kukhala ndi chidwi ndi zinthu zina ndipo chidwi chanu chimayendayenda nthawi zonse? Ngati mukuvutika ndi zinthuzi, mwina muli ndi vuto la Attention-Deficit/Hyperactivity Disorder (ADHD). Koma musadandaule. Kuwonjezera pa chithandizo chomwe dokotala wanu akukupatsani, palinso chinthu china champhamvu kwambiri chomwe chingakuthandizeni kuthana ndi zizindikirozi. Ndicho kuchita masewera olimbitsa thupi.
Kodi kuchita masewera olimbitsa thupi kumathandizadi ndi ADHD?
Tonsefe tikudziwa kuti kuchita masewera olimbitsa thupi kungakuthandizeni kukhala ndi thanzi labwino komanso kuchepetsa thupi. Koma ubwino wa kuchita masewera olimbitsa thupi pa ubongo wanu umaposa pamenepo. Tangoganizani, mutatha gawo limodzi lokha, kuganizira bwino maganizo anu, kugwira ntchito kwa ubongo, mphamvu zanu, ndi kuganizira kwanu zidzasintha, ndipo kusokonezeka maganizo kwanu kudzachepa. Mwachidule, kuchita masewera olimbitsa thupi kuli ngati mankhwala anu a ADHD, omwe amakhudza ubongo wanu.
Izi zili choncho chifukwa tikamachita masewera olimbitsa thupi, ubongo wathu umatulutsa mankhwala otchedwa neurotransmitters. Limodzi mwa mankhwala amenewa ndi dopamine . Dopamine iyi ndi yomwe imatithandiza kuganizira bwino komanso kuganiza bwino. Anthu omwe ali ndi ADHD nthawi zambiri amakhala ndi mankhwala ochepa mu ubongo wawo. Kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa dopamine, komwe kungathandize kuwongolera zizindikiro.
| Ubwino wa kuchita masewera olimbitsa thupi | Kufotokozera kosavuta |
|---|---|
| Kuchepetsa nkhawa ndi nkhawa | Maganizo amaoneka opepuka komanso odekha. |
| Kulamulira zikhumbo zadzidzidzi | Khalidwe losaganizira bwino komanso lobwerezabwereza limachepa. |
| Kukonza kukumbukira ntchito | Luso logwira ntchito uku ukukumbukira zinthu zingapo nthawi imodzi limakula. |
| Kupititsa patsogolo ntchito yoyang'anira | Maluso monga kukonzekera, kukonza zinthu, ndi kukumbukira zinthu zimakula. |
| Kuwonjezeka kwa kuchuluka kwa neurotrophic factor (BDNF) yochokera mu ubongo | Iyi ndi puloteni yomwe imathandiza kuphunzira ndi kukumbukira. Imawonjezeka ndi masewera olimbitsa thupi. |
Kumbukirani, ubwino uwu wa masewera olimbitsa thupi uli ngati mankhwala, zomwe zikutanthauza kuti sakhalapo kwamuyaya. Choncho ganizirani za nthawi yanu yochita masewera olimbitsa thupi ngati 'mlingo' wa chithandizo cha tsikulo. Yesetsani kuchita masewera olimbitsa thupi masiku anayi kapena asanu pa sabata, kwa mphindi zosachepera 30-40 patsiku .
Ndikofunikira kuti masewera olimbitsa thupi omwe mwasankha akhale "olimba pang'ono." Izi zikutanthauza kuti mukamachita masewera olimbitsa thupi:
- Kugunda kwa mtima wanu kuyenera kukwera.
- Muyenera kupuma mofulumira komanso mozama.
- Uyenera kutuluka thukuta .
- Minofu yanu iyenera kumva kutopa.
Ngati simukudziwa bwino za kuopsa kwa vutoli, lankhulani ndi dokotala wanu kuti akupatseni upangiri.
Ndi masewera olimbitsa thupi otani omwe mungachite?
Pali mitundu yambiri ya masewera olimbitsa thupi omwe ndi abwino kwa munthu amene ali ndi ADHD. Chofunika kwambiri ndi kusankha chinthu chomwe chikukuyenererani komanso chomwe mumakonda.
Kuchita masewera olimbitsa thupi
Izi ndi masewera olimbitsa thupi aliwonse omwe amakweza kugunda kwa mtima wanu. Mukachita masewera olimbitsa thupi amtunduwu kwa mphindi 30-40 motsatizana, amapanga njira zatsopano za mitsempha muubongo ndikudzaza ubongo ndi mankhwala omwe amathandiza kuti muzitha kuyang'ana kwambiri.
- Kuthamanga
- Kuyenda mwachangu
- Kukwera njinga
- Kusambira
Izi zitha kuchitika m'nyumba kapena panja. Koma ngati mungathe, chitani masewera olimbitsa thupi panja, m'malo achilengedwe . Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi panja kumachepetsa zizindikiro za ADHD kuposa kuchita masewera olimbitsa thupi m'nyumba.
Maseŵero ovuta omwe amakhudza maganizo
Kuchita masewera olimbitsa thupi kukakhala kovuta kwambiri, kumathandiza kwambiri ubongo. Karate, Taekwondo, JudoMu masewera ankhondo, pali kutsindika kwakukulu pa kudziletsa komanso kuphatikiza maganizo ndi thupi. Ndi masewera amtunduwu, mutha kukulitsa luso monga:
- Chisamaliro ndi kusamala
- Kukhazikika kwa thupi
- Kusamalira Nthawi (Nthawi)
- Kukumbukira
- Kumvetsetsa zotsatira za zochita za munthu
Ngati simukonda kwambiri masewera ankhondo, mutha kuyesa zinthu ngati izi zomwe zingakuvutitseni maganizo ndi thupi lanu:
- Kukwera miyala
- Kuvina
- Masewera olimbitsa thupi
- Yoga
Masewera a Gulu
Kulowa nawo masewera a timu, monga softball, mpira wamiyendo, kapena cricket, kungakhale njira yabwino yodzisungira wochita masewera olimbitsa thupi masiku angapo pa sabata. Masewera a timu amapereka ubwino wakuthupi wochita masewera olimbitsa thupi, kuphatikiza phindu lowonjezera la kukhala ndi gulu locheza kuti likulimbikitseni . Kugwira ntchito ngati timu kumathandizanso luso lanu lolankhulana, luso lokonzekera, komanso kudzidalira.
Kodi mupitiliza bwanji izi?
Zingakhale zovuta kwa munthu amene ali ndi ADHD kutsatira ndondomeko yomweyi. Koma kumbukirani kuti kuti muwone zotsatira zake, muyenera kupitiriza kuchita. Chifukwa chake, malangizo awa adzakuthandizani kupitiriza ndi chizolowezicho.
- Yesani zinthu zosiyanasiyana: M'malo mochita masewera olimbitsa thupi omwewo tsiku lililonse, sinthani zochita zanu zolimbitsa thupi tsiku ndi tsiku kapena sabata ndi sabata. Izi zikuthandizani kuti musatope kwambiri.
- Pezani mnzanu: Mukachita masewera olimbitsa thupi ndi mnzanu, mudzakhala ndi chilimbikitso chopitiriza. Ndipo mukalankhula mukutuluka thukuta, simudzazindikira nthawi ikupita.
- Kuchita masewera olimbitsa thupi m'mawa: Ngati zikugwirizana ndi nthawi yanu, chita masewera olimbitsa thupi m'mawa, musanamwe mankhwala anu. Mwanjira imeneyi, mutha kugwiritsa ntchito bwino mankhwala osangalatsa awa omwe amapangidwa muubongo.
- Musasiye kumwa mankhwala: Kuchita masewera olimbitsa thupi ndi njira yabwino yochepetsera zizindikiro za ADHD, koma sikoyenera m'malo mwa mankhwala anu. Musasiye kumwa mankhwala anu popanda upangiri wa dokotala.
Kodi masewera ndi abwino kwa ana omwe ali ndi ADHD?
Kufunsa ngati mwana yemwe ali ndi ADHD ayenera kulowerera nawo pamasewera kungakhale funso lalikulu kwa makolo. Koma chinthu chimodzi chomwe akatswiri ambiri amavomerezana nacho ndichakuti ubwino wa masewera kwa ana ndi waukulu.
Ubwino wa masewera
- Kuyanjana ndi anthu: Masewera okhala ndi malamulo ndi chilango ndi malo abwino kwambiri ophunzirira kugwira ntchito ndi ana ena.
- Kukhazikitsa Zolinga: Kusewera kungaphunzitse ana za zolinga za nthawi yochepa komanso yayitali.
- Kudzidalira: Nthawi zina mwana amene sali bwino pa maphunziro a digiri ya masters akapambana pa masewera, zimatha kumulimbikitsa kwambiri.
Mavuto omwe angakhalepo
- Zosokoneza: Munganyalanyaze malangizo a mphunzitsi ndikuiwala maudindo anu a timu.
- Kutopa: Mwanayo angamve kutopa chifukwa kuchita masewera olimbitsa thupi kumabwerezedwanso mofanana.
- Kulamulira maganizo: Ana omwe ali ndi ADHD akhoza kukhala opupuluma, amavutika kuvomereza kugonjetsedwa, ndipo angachite zinthu mokwiya ndi ena.
Kodi pali zoopsa zinazake zapadera?
Monga makolo, muyenera kudziwa bwino za kuvulala mutu (concussions). Kafukufuku akusonyeza kuti othamanga omwe ali ndi ADHD nthawi zambiri amavutika ndi kuvulala kumeneku kuposa ena, ndipo zimatenga nthawi yayitali kuti achire. Chifukwa chake ngati mwana wanu amakonda masewera amphamvu monga rugby kapena mpira, ganizirani kawiri.
Pomaliza, kodi ndi masewera ati abwino kwambiri kwa mwana wanu? Yankho ndi losavuta. Masewera omwe mwana wanu amawakonda kwambiri komanso omwe amawakonda ndi masewera abwino kwambiri kwa iye. Ngati mwana wanu amawakonda, phindu lake limabwera mwachibadwa.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi ndi chida champhamvu kwambiri chothandizira kuthana ndi zizindikiro za ADHD. Kuli ngati mankhwala a ubongo.
- Yesetsani kuchita masewera olimbitsa thupi pang'ono kwa mphindi zosachepera 30-40, masiku 4-5 pa sabata.
- Sankhani masewera olimbitsa thupi kapena masewera omwe mumakonda ndipo amakubweretserani chisangalalo. Imeneyo idzakhala chilimbikitso chachikulu kuti mupitirize.
- Lankhulani ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi kuti mudziwe masewera olimbitsa thupi omwe ali oyenera kwa inu.
- Chofunika kwambiri: Musasiye kumwa mankhwala anu a ADHD popanda upangiri wa dokotala chifukwa choti mwakhala mukuchita masewera olimbitsa thupi.
- Posankha masewera a mwana wanu, ganizirani zomwe amakonda komanso zomwe amasangalala nazo. Komanso, samalani ndi chitetezo.
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