Kodi zimakuvutani kupitiriza ntchito yomweyi? Kodi mumasokonezeka mosavuta? Kodi mumatopa ndipo simungathe kumaliza ntchito yomwe mwayamba? Izi zitha kukhala zizindikiro za Adult Attention-Deficit/Hyperactivity Disorder (ADHD). Matendawa angakhudze mbali iliyonse ya moyo wanu. Koma musadandaule. Kuwonjezera pa mankhwala omwe dokotala wanu wakupatsani, pali zinthu zambiri zomwe mungachite kuti moyo wanu watsiku ndi tsiku ukhale wosavuta. Sizinthu zonse zomwe zingatheke ndi chizolowezi chimodzi, koma mukaphatikiza moyo wabwino ndi zakudya zabwino, mutha kuwona kusiyana kwakukulu. Tiyeni tiwone zomwe zili.
Tiyeni tiyambe tsiku ndi zakudya zabwino.
Anthu omwe ali ndi ADHD ali pachiwopsezo chachikulu chotenga kunenepa kwambiri. Akatswiri akuyesetsabe kupeza chifukwa chake chenicheni. Zingakhale chifukwa chakuti simusamala kwambiri zomwe mumadya, kapena chifukwa chakuti simukudziwa nthawi yomwe mwakhuta. Zinthu zonsezi zingayambitse kudya zakudya zopepuka komanso kudya mopitirira muyeso.
Ngati simukudziwa momwe mungatsatire zakudya zabwino, funsani dokotala wanu. Iye angakutumizireni kwa katswiri wa zakudya yemwe amagwira ntchito ndi anthu omwe ali ndi ADHD.
Nazi malangizo osavuta oyambira:
Idyani zakudya zopatsa thanzi. Palibe chakudya chimodzi kapena vitamini chomwe chingachiritse zizindikiro zanu. M'malo mwake, idyani zakudya zambiri momwe mungathere zomwe sizimakonzedwa bwino komanso zopanda zosakaniza zopangira. Izi ndi zabwino kwa akuluakulu onse.
| Zoti muwonjezere pa mbale yanu | Zitsanzo |
|---|---|
| Zipatso ndi ndiwo zamasamba zatsopano | Zipatso, ndiwo zamasamba, ndi zitsamba zosiyanasiyana zamitundu yosiyanasiyana tsiku lililonse. |
| Mbewu zonse | Mpunga wosaphika, oats, kurakkan, ufa wa atta. |
| Mafuta abwino (Mafuta osakhuta) | Avocado, cashews, mtedza, mafuta a azitona. |
| Mapuloteni opanda mafuta ambiri | Nsomba, nkhuku, mazira, nandolo, nandolo, nyemba. |
Konzani chakudya
Nthawi zina mungasokonezedwe ndi kusiya kudya. Kenako, mukamva njala, mungasankhe chakudya chopanda thanzi chomwe mungadye mwachangu. Kuti mupewe izi, konzani chakudya chanu pa nthawi yake ndipo sungani zakudya zopatsa thanzi pafupi.
- Lembani mndandanda musanapite kogula zinthu. Izi zikuthandizani kupewa kugula zinthu zosafunikira .
- Phikani chakudya pamodzi cha tsiku lotsatira. Mukatero simuyenera kufulumira kukonza chakudya m'mawa.
- Dulani ndiwo zamasamba pasadakhale. Zimakhala zosavuta mukaphika.
- Nthawi zonse sungani zinthu monga mpunga wosaphika, nyemba, ndi nandolo kunyumba.
Kuchita masewera olimbitsa thupi si chinthu chongochitika chabe!
Kafukufuku watsopano akusonyeza kuti kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuchepetsa zizindikiro za ADHD. Akatswiri amakhulupirira kuti izi zimachitika chifukwa tikamachita masewera olimbitsa thupi, ma neurotransmitters monga dopamine ndi norepinephrine amatulutsidwa muubongo mwathu. Mwachidule, awa ali ngati amithenga ang'onoang'ono muubongo mwathu omwe amatibweretsera chisangalalo, chidwi, komanso chisangalalo. Mitundu yayikulu ya mankhwala olimbikitsa omwe amagwiritsidwa ntchito pochiza ADHD amagwira ntchito poyendetsa ntchito ya mankhwala awa.
Monga akuluakulu onse, anthu omwe ali ndi ADHD ayenera kuchita masewera olimbitsa thupi osachepera mphindi 30, masiku 5 pa sabata . Zinthu monga kuyenda mwachangu ndi kuthamanga ndi zabwino pa izi.
Ubwino wa kuchita masewera olimbitsa thupi :
- Amachepetsa kupsinjika maganizo.
- Zimabweretsa chimwemwe ndi machiritso ku malingaliro.
- Zimathandiza kulamulira zilakolako.
- Amachepetsa kupanikizika.
- Kukulitsa luso lokonzekera ndi kumaliza ntchito.
Kodi mukudziwa kufunika kwa kugona tulo tabwino?
Munthu wamkulu ayenera kugona maola 7 mpaka 9 usiku uliwonse . Koma ngati muli ndi ADHD, nthawi zambiri mumakhala ndi vuto logona kapena kugonabe. Mavuto ogona amenewa angapangitse kuti zizindikiro za ADHD zikhale zovuta kwambiri.
Ngati mukuvutika kugona, lankhulani ndi dokotala wanu. Mungafunike kusintha nthawi yomwe mumamwa mankhwala anu kapena kusintha mankhwala ena. Dokotala wanu adzafufuzanso matenda aliwonse omwe angakhudze tulo tanu.
Mwachitsanzo, kuchiza matenda ngati awa kungakuthandizeni kugona bwino:
- Kusowa tulo
- Kuvutika maganizo kapena nkhawa
- Kulephera Kugona Bwino
- Mavuto a circadian rhythm
- Matenda a Miyendo Yosakhazikika
- Matenda Osatha Kugona
Komanso, mutha kutsatira zizolowezi izi kuti mugone bwino.
| Malangizo a kugona bwino |
|---|
| Pewani kumwa khofi, tiyi, ndi mowa musanagone. |
| Kuchita masewera olimbitsa thupi, koma osati pafupi kwambiri ndi nthawi yogona. |
| Gonani nthawi yomweyo tsiku lililonse ndipo dzukani nthawi yomweyo. |
| Pewani kugona masana, makamaka masana. |
| Yesani kugwiritsa ntchito bulangeti lolemera. Anthu ena amaona kuti limawathandiza kugona bwino. |
Ngati izi sizikuthandizani, funsani dokotala wanu ngati mungathe kuonana ndi katswiri wa kugona.
Tiyenera kusiya makhalidwe oipa.
Mungagwiritse ntchito zizolowezi zoipa kuti muthane ndi mavuto a ADHD. Komabe, ndikofunikira kuchepetsa kapena kuchotseratu zinthu zina, makamaka ngati muli ndi ADHD.
- Kugwiritsa ntchito mankhwala osokoneza bongo ndi mowa: Pewani zinthu izi konse. Anthu ena amagwiritsa ntchito mowa kapena chamba kuti athetse malingaliro oipa monga chisoni ndi mkwiyo womwe umabwera chifukwa cha ADHD. Komanso, zinthu monga nikotini (ndudu) ndi cocaine zingakupatseni mphamvu kwakanthawi yofanana ndi yomwe mumapeza kuchokera ku mankhwala a ADHD. Koma zoona zake n'zakuti, anthu omwe ali ndi ADHD ali pachiwopsezo chachikulu chogwiritsa ntchito zinthuzi.
- Kusuta: Ngati mayi akusuta ali ndi pakati, mwanayo akhoza kukhala pachiwopsezo chachikulu chotenga ADHD. Komanso, anthu omwe ali ndi ADHD ali pachiwopsezo chowirikiza kawiri kuposa omwe alibe. Mukayamba kusuta, zimakhala zovuta kwambiri kusiya. Ngati mukufuna thandizo kusiya chizolowezichi, onetsetsani kuti mwalankhula ndi dokotala wanu.
- Nthawi Yowonera Pa TV: Iyi ndi nthawi yomwe simungathe kukhala popanda foni yam'manja. Koma samalani ndi nthawi yomwe mumagwiritsa ntchito pa foniyo. ADHD ingakuthandizeni kukhala ndi "chizolowezi chogwiritsa ntchito foni yam'manja."
Kodi mungatani kuti muchepetse kupsinjika maganizo?
Moyo watsiku ndi tsiku ungakhale wovuta mukakhala ndi ADHD. Mukakhala ndi nkhawa kwambiri, zizindikiro za ADHD zimatha kukulirakulira. Zingakhale zovuta kulamulira maganizo ndi malingaliro anu.
Funsani dokotala wanu za momwe mungagwiritsire ntchito njira zochepetsera kupsinjika mu dongosolo lanu la chithandizo. Nazi malangizo ena omwe angakupatseni.
| Njira zochepetsera kupsinjika maganizo | Kodi mungachite bwanji? |
|---|---|
| Gawani ntchito zazikulu m'zigawo zing'onozing'ono. | Zimakhala zotopetsa kuona ntchito yaikulu nthawi imodzi. Gawani m'magawo ang'onoang'ono ndikumaliza imodzi ndi imodzi. |
| Gwiritsani ntchito kalendala. | Konzani ntchito ndi nthawi yokumana pasadakhale. Pulogalamu ya kalendala pafoni yanu ndi yabwino pa izi. |
| Zolowerani ndi chizolowezi. | Mukagwira ntchito nthawi yomweyo tsiku lililonse, ubongo wanu umamva bwino. |
| Kusinkhasinkha mwanzeru | Yang'anani pa nthawi yomwe ilipo. Mphindi 5-10 patsiku ndizokwanira. |
| Yesetsani njira zochepetsera nkhawa | Mungathe kukhazika mtima pansi maganizo anu pogwiritsa ntchito njira monga kupuma mozama. |
| Pezani thandizo la akatswiri. | Njira monga Cognitive Behavioral Therapy (CBT) zingakhale zothandiza kwambiri. |
Mukafuna thandizo, musaope kulankhula za vutolo. Pali anthu ambiri omwe angamvetse zomwe mukukumana nazo. Funsani dokotala wanu kapena wogwira ntchito zachitukuko za magulu othandizira omwe mungalowe nawo.
Uthenga Wopita Nawo Kunyumba
- ADHD ya akuluakulu si vuto lanu. Ndi matenda omwe angathe kuthandizidwa.
- Imwani mankhwala monga momwe dokotala wanu wanenera. Kuphatikiza apo, ndikofunikira kwambiri kudya zakudya zabwino, kuchita masewera olimbitsa thupi nthawi zonse, komanso kugona mokwanira.
- Pewani zizolowezi zoipa monga mankhwala osokoneza bongo, mowa, ndi kusuta. Izi zingapangitse kuti vuto lanu likhale loipa kwambiri.
- Kupsinjika maganizo kungawonjezere zizindikiro za ADHD, choncho phunzirani njira zothetsera nkhawa.
- Ngati mukuvutika kuthana ndi zinthuzi nokha, musazengereze kupempha thandizo. Kambiranani momasuka za zonsezi ndi dokotala wanu.
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