Kodi mukumwa mankhwala omwe dokotala wanu wakupatsani chifukwa cha vuto la kuchepa kwa chidwi (ADHD)? Kodi mwazindikirapo kuti mankhwalawa akukupangitsani kuwonjezera kapena kuchepetsa thupi? Mwina mukuda nkhawa pang'ono ndi izi. Koma musadandaule, izi ndi zomwe zimachitika kawirikawiri kwa anthu ambiri. Tiyeni tikambirane mwatsatanetsatane kuti timvetse bwino.
Kodi mankhwala a ADHD angakuthandizenidi kuchepetsa thupi?
Inde, nthawi zina mankhwala akuluakulu omwe amaperekedwa kwa ADHD angayambitse kuchepa thupi. Mwachidule, awa amagwera m'gulu la mankhwala olimbikitsa. Mwina munamvapo za iwo, monga methylphenidate (Ritalin) ndi amphetamine/dextroamphetamine (Adderall).
Mankhwalawa amagwira ntchito pochepetsa chilakolako chanu cha chakudya ndikuwonjezera liwiro lomwe thupi lanu limatentha ma calories. Ndipotu, ena mwa mankhwalawa amagwiritsidwa ntchito pochiza matenda odya mopitirira muyeso komanso kukuthandizani kuchepetsa thupi.
Makamaka ana omwe ali ndi ADHD, amatha kukhala ndi mavuto okhudzana ndi kudya komanso kunenepa akapatsidwa mankhwala olimbikitsa awa. Madokotala nthawi zonse amakhala akuyang'anitsitsa izi chifukwa zitha kukhudza chitukuko cha mwana.
Nanga n’chifukwa chiyani anthu ena amalemera?
Apa ndi pomwe vuto lili. Tangoganizirani, mukamwa mankhwala anu m'mawa, simukufuna kudya tsiku lonse. Koma madzulo kapena usiku, zotsatira za mankhwalawa zimachepa pang'onopang'ono. Kenako, njala yomwe inali itatha tsiku lonse ikhoza kubwereranso mwadzidzidzi.
Panthawi imeneyi, zimakhala zovuta kudya kwambiri popanda kulamulira. Izi zimachitika makamaka usiku, chifukwa ngati mutadya choncho kenako n’kugona, ma calories amenewo amakhala m’thupi ndipo angapangitse kuti munthu anenepe kwambiri.
Komanso, anthu ena omwe ali ndi ADHD amafunika kuthandizidwa ndi matenda ena amisala, monga kuvutika maganizo. Mankhwala ena oletsa kuvutika maganizo omwe amaperekedwa nthawi imodzi angayambitsenso kunenepa. Chifukwa chake ngati mukumwa mankhwala opitilira umodzi, ndikofunikira kulankhula ndi dokotala wanu za izi.
Kodi ADHD yokha ingayambitse kunenepa?
Inde, ndithudi. Simunganene kuti mankhwalawa ndi olakwika. ADHD nthawi zina ingayambitse kunenepa, ngakhale itakhala ADHD yokha. Kafukufuku wapeza kuti anthu omwe ali ndi ADHD ali ndi mwayi wonenepa kwambiri kapena kunenepa kwambiri kuwirikiza kasanu kuposa anthu omwe alibe ADHD. Pali zifukwa zingapo zomwe zimapangitsa izi.
Kuvuta kulamulira zilakolako (Kulamulira Zilakolako)
Ichi ndi chizindikiro chachikulu cha ADHD. Ichi ndichifukwa chake, mukaona chakudya chokoma, makamaka chakudya chosapatsa thanzi, mumamva ngati "kuli bwino kudya chidutswa," ndipo mumayamba kuchidya popanda kuwongolera. N'zovuta kudziletsa kuti musamafune kudya chidutswa china cha pizza kapena keke ina. Ichi ndichifukwa chake anthu omwe ali ndi ADHD nthawi zambiri amadwala bulimia, matenda obwera chifukwa cha kudya.
Kulumikizana kwa dopamine
Dopamine ndi mankhwala omwe ali muubongo mwathu omwe ali ngati " hormone yachimwemwe ." Tikadya chinthu chokoma, chotsekemera, kapena chosangalatsa, timasangalala komanso kukhutitsidwa chifukwa cha '(Dopamine)' iyi.
Anthu omwe ali ndi ADHD nthawi zambiri amakhala ndi dopamine yochepa muubongo wawo. Ichi ndichifukwa chake ubongo nthawi zonse umayang'ana zinthu zomwe zingawonjezere dopamine. Kudya zakudya zopanda pake zomwe zili ndi shuga wambiri, ufa, ndi mafuta kungayambitse kuchuluka kwa dopamine mwadzidzidzi. Ichi ndichifukwa chake anthu omwe ali ndi ADHD amalakalaka zinthu monga makeke, mabisiketi, ndi tchipisi.
Zakudya ndi moyo watsiku ndi tsiku
Zizindikiro zina za ADHD zingapangitse kuti zikhale zovuta kusunga zizolowezi zabwino zodyera. Tiyeni tiwone momwe zimakhalira.
| Chizindikiro cha ADHD | Momwe zimakhudzira kulemera |
|---|---|
| Kuvuta kukonzekera pasadakhale | Timaiwala kupeza nthawi yokonzekera chakudya chopatsa thanzi komanso kuchita masewera olimbitsa thupi. Timakopeka mosavuta kuti titenge china chake m'sitolo. |
| Kulephera kusamala ndi kulamulira maganizo | Mumagula zinthu zosafunikira ku supermarket zomwe sizili pamndandanda. Mumayamba kuphika chakudya chopatsa thanzi kunyumba, koma zimatha kulephera pakati. |
| Sindikumva kukhuta | Chifukwa chakuti mumakhala otanganidwa ndi zinthu zina (kuonera TV, kuyang'ana foni yanu) mukudya, ubongo wanu sudziwa kuti m'mimba mwanu mwadzaza. Zotsatira zake, mumatha kudya kwambiri. |
| Kupsinjika maganizo ndi kutopa | Zingakhale chizolowezi kudya kuti munthu apewe kupsinjika maganizo (kudya mopanda nzeru) kapena kusungulumwa. |
Kodi tikuchita chiyani kuti tichepetse kunenepa kumeneku?
Chabwino, tsopano mwamvetsa chomwe chimayambitsa izi. Chofunika ndichakuti ndi chinthu chomwe chingawongoleredwe . Nazi zinthu zosavuta zomwe mungachite.
1. Sinthani malo anu.
Njira imodzi yabwino kwambiri yochepetsera chilakolako chanu chofuna kudya ndiyo kusunga zakudya zopanda thanzi pamalo omwe simungapeze. Musabweretse tchipisi kunyumba, zakumwa zotsekemera, makeke, ndi mabisiketi. M'malo mwake, sungani zokhwasula-khwasula zabwino mufiriji zomwe mungadye mukakhala ndi njala.
- Zipatso zatsopano
- Ndodo za karoti ndi nkhaka
- Mtedza (monga ma cashew, mtedza)
- Zidutswa za tchizi
- Yogati yopanda mafuta ambiri
2. Khalani okonzekera.
Onetsetsani kuti mwalemba mndandanda wa zinthu zomwe mukufuna kugula musanapite ku supermarket. Onetsetsani kuti mwagula zinthu zomwe zili pamndandandawo zokha. Mwanjira imeneyi, simudzagula zinthu zomwe simukuzifuna mwadzidzidzi. Ngati mukuvutika kuphika chakudya cha tsikulo, phikani zokwanira sabata imodzi patsiku ndikusunga mufiriji.
3. Gwiritsani ntchito mphamvu zanu pochita masewera olimbitsa thupi.
Ngati anthu omwe ali ndi ADHD ali ndi zochita zambiri, gwiritsani ntchito mphamvu zowonjezerazo kuchita masewera olimbitsa thupi. Pitani kukayenda, kuchita yoga, kapena ingokhalani m'chipinda chanu ndikuvina nyimbo. Ngati mukumva kutopa kuchita masewera olimbitsa thupi kwa ola limodzi motsatizana, gawani m'zigawo zazing'ono za mphindi 10-15 ndipo chitani kangapo patsiku.
4. Lembani kupita patsogolo
Kuti mukhale ndi chidwi, lembani zomwe mumadya komanso zomwe mumachita masewera olimbitsa thupi. Palinso mapulogalamu abwino kwambiri a pafoni omwe angathandize pa izi. Mapulogalamu ena amasandutsanso masewera, komwe mungapikisane ndi anzanu.
Chofunika kwambiri ndichakuti ngati muli ndi vuto lalikulu kapena nkhawa yokhudza kulemera kwanu, musanasiye kapena kusintha mankhwala anu nokha, onetsetsani kuti mwakambirana izi ndi dokotala wanu. Iye adzakupatsani yankho loyenera kwambiri.
Uthenga Wopita Nawo Kunyumba
- Mankhwala olimbikitsa a ADHD amatha kuchepetsa chilakolako cha chakudya ndikuchepetsa thupi. Komabe, mankhwalawo akatha, mwadzidzidzi mungamve njala, kudya mosalamulirika, ndikulemera.
- Sikuti mankhwala okha, komanso vuto la ADHD lokha (kulakalaka zinthu mopupuluma, kusowa kwa dopamine) lingakhale chifukwa chonenepa.
- Musasunge zakudya zopanda thanzi kunyumba. M'malo mwake, sungani zokhwasula-khwasula zopatsa thanzi pafupi.
- Kukonzekera chakudya ndi kuchita masewera olimbitsa thupi pasadakhale kumathandiza kuti muchepetse thupi mosavuta.
- Ngati muli ndi nkhawa iliyonse yokhudza kusintha kwa kulemera kwanu kapena zotsatirapo zake chifukwa cha mankhwala, lankhulani ndi dokotala nthawi yomweyo.
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