Iyo ubana na ADHD ( Attention-Deficit/Hyperactivity Disorder ), ushobora kuba uzi uburyo bigoye gukomeza gutekereza neza. Utangirana n'igikorwa kimwe, hanyuma ikindi. Kumva udasobanukiwe, guhora wibagirwa ibintu, no kubura amahoro ni ibimenyetso bisanzwe by'iyi ndwara. Ariko ntugahangayike, iki si ikibazo kuri wowe gusa. Hari uburyo bwinshi bwo kugufasha gucunga iyi ndwara, kongera imbaraga zawe, no kubaho ubuzima bwiza. Reka tubiganireho uyu munsi.
Ni ubuhe buryo bwo kuvura ADHD?
ADHD ni indwara yo mu bwonko. Nta buryo bumwe bwo kuyivura. Ubusanzwe ivurwa hakoreshejwe imiti, inyigisho n'ubujyanama. Muganga wawe ni we uzaguhitiramo uburyo bwiza bwo kuyivura.
Nanone, ushobora kunoza intego yawe ukoresheje ingeso zoroshye kandi zifite ubuzima bwiza mu mibereho yawe. Reka turebere hamwe izo ari zo. Gerageza bumwe muri ubu buryo uzabona ikikubereye.
Reka tumenyere kugira gahunda.
Biragoye gukomeza kwibanda ku kintu runaka iyo ufite ADHD. Ubwenge bwawe burimo kwihuta cyane, rimwe na rimwe bugashira ubusa. Ariko hari ibikoresho byoroshye bishobora kugufasha gukomeza gutekereza neza.
Tekereza ukuntu umunsi wawe wakoroherwa cyane uramutse wanditse ibintu byose wagombaga gukora mu gitondo ahantu runaka. Ntabwo byakwibagirwa cyane, si byo se?
Ibintu nk'ibi bizagufasha:
| Igikoresho | Uburyo bwo gukoresha n'inyungu |
|---|---|
| Porogaramu z'Ikigo | Izi porogaramu kuri telefoni yawe zigufasha gukora urutonde rw'ibyo ugomba gukora no gushyiraho ibyo wibutsa. |
| Imenyesha rya Terefone | Shyiraho amatangazo kuri telefoni yawe kugira ngo akwibutse imirimo y'ingenzi, amasaha yo gufata imiti, n'inama. |
| Gahunda y'impapuro cyangwa kalendari | Hari abantu bakunda kwandika n'intoki aho kwandika hakoreshejwe ikoranabuhanga. Gira gahunda nto yo kwandika imirimo yawe ya buri munsi n'iya buri cyumweru. |
| Ikibaho cyera mu rugo | Shyira ikibaho cyera aho buri wese mu rugo ashobora kubibona hanyuma wandike ibintu nk'imirimo yo mu rugo igomba gukorwa n'ibyo igomba kuzana. |
| Igihe | Shyira ku ruhande igihe runaka ku murimo runaka. Urugero, kora iminota 25 ku murongo, hanyuma ufate ikiruhuko cy'iminota 5. Koresha igihe kuri ibi. |
Imyitozo ngororamubiri ni umuti mwiza cyane.
Imyitozo ngororamubiri ishobora kugufasha kugabanya ibimenyetso bya ADHD. Ikora ite? Iyo ukora imyitozo ngororamubiri, imiti yo mu bwonko bwawe nka dopamine na serotonin iriyongera. Iyi myitozo ni nk'imisemburo y'ibyishimo ituma ubwonko bwawe bugira ibyishimo, bushyira imbere ibintu, kandi bugakanguka. Ibi bigufasha gukomeza kwibanda no kuba maso. Si ibyo gusa, imyitozo ngororamubiri inanoza ibyiyumvo byawe n'urwibutso rwawe.
Ni ubuhe bwoko bw'imyitozo ngororamubiri bwiza?
Mu by’ukuri, imyitozo ngororamubiri iyo ari yo yose ni myiza.
- Siporo y'ikipe
- Kwiruka
- Gutembera n'amaguru
Nubwo waba udafite kimwe muri ibi, gukora urugendo rwihuse mu minota 30 ku munsi bishobora gufasha. Icy'ingenzi ni uguhitamo ikintu ukunda kandi ushobora gukora buri gihe. Ubushakashatsi bwagaragaje ko kujya hanze no gukora siporo ahantu karemano bifite inyungu z'inyongera. Bishobora kandi kugabanya ibimenyetso bya ADHD.
Ibiryo n'ibinyobwa bishobora kugira itandukaniro rikomeye
Indyo nziza ishobora kugabanya bimwe mu bimenyetso bya ADHD. Ibyo urya n'ibyo utarya na byo ni ingenzi cyane.
- Ibintu byo kwirinda:Gerageza kwirinda ibiryo birimo isukari, ibinyobwa biryoshye, n'ibiribwa birimo irangi ritukura. Ibi bishobora gutuma ibimenyetso byawe birushaho kwiyongera.
- Ibyo kurya: Kurya indyo yuzuye irimo imbuto, imboga, ibinyampeke, inyama zitarimo amavuta menshi n'ibinure bidafite umubiri.
Cyane cyane ongeramo ibindi biribwa birimo aside irike ya omega-3 . Ibi biboneka mu mafi nka salmon, tuna, sardine, mackerel, n'ibindi nk'ibinyamisogwe. Gerageza kurya ubwoko bw'amafi nibura kabiri mu cyumweru.
Shyira imbere amafunguro atetse mu rugo kuruta ayo mu iduka. Muri ubwo buryo, ushobora kugenzura isukari, amavuta n'umunyu, kandi ugateka amafunguro ukoresheje ibintu bishya.
Nanone, nywa amazi menshi. Kubura amazi, bivuze kutanywa amazi ahagije, bishobora gutuma ibimenyetso bya ADHD birushaho kwiyongera. Ibinyobwa birimo isukari na kafeyine, cyane cyane ibinyobwa bitanga imbaraga, bishobora gutuma urushaho kubura amazi. Bishobora kandi kubangamira ibitotsi byawe nijoro.
Agaciro ko gusinzira neza
Abantu benshi barwaye ADHD bagira ikibazo cyo gusinzira nijoro no kuguma basinzira. Iyo unaniwe kandi udafite ibitotsi, ibimenyetso bya ADHD bishobora kwiyongera. Niba ufite ikibazo cyo gusinzira neza nijoro, gerageza ibi bintu:
- Igire akamenyero ko kuryama mu gihe kimwe buri munsi.
- Irinde kunywa ibinyobwa birimo kafeyine nka ikawa n'icyayi nyuma ya saa sita na nimugoroba.
- Hindura icyumba cyawe cyo kuraramo kibe umwijima.
- Gerageza uburyo bwo kuruhuka.
- Koresha igitanda gusa mu kuryama no mu gukora imibonano mpuzabitsina. Ntugakore ibintu nk'akazi cyangwa ngo urebe telefoni yawe uri ku gitanda.
Uburyo bwo gutekereza neza na CBT
Uburyo bwo kuruhuka mu mutwe nko gutekereza cyane bushobora kongera imbaraga zawe mu gutekereza no kugabanya kwiheba no guhangayika.
Gutekereza ku Ijambo
Gutekereza ku bintu ni nk'imyitozo yo kwitonda. Icyo ugomba gukora ni ukwibanda ku guhumeka kwawe uko kwinjira no gusohoka. Iyo ubikoze, ubwenge bwawe buhagarara kuzerera. Iyo ubigize akamenyero ka buri munsi, uzongera buhoro buhoro igihe ushobora kwibanda ku kintu kimwe.
Yoga n'ibikorwa byo kwitonda
Ibintu nka yoga na Tai Chi bishobora kugufasha gutuza ubwenge bwawe no gushyira ibitekerezo byawe ku murongo. Wige imyitozo yo guhumeka cyane. Ushobora kuyikoresha igihe cyose wumva ufite stress cyangwa uhangayitse.
Ubuvuzi bw'imyitwarire mu bwenge (CBT)
Ubu ni ubwoko bwihariye bw'ubujyanama. Ubushakashatsi bwagaragaje ko CBT ishobora kunoza uburyo bwo kwita ku bantu bafite ADHD. Muri make, ikwigisha kumenya no guhindura imiterere y'imitekerereze n'imyitwarire bitagufasha. Binyuze muri ibi, ushobora kwiga uburyo bushya bwo gucunga ibimenyetso byawe no kwitonda kurushaho. Ni ngombwa gushaka inama z'inzobere cyangwa umuganga wawe kuri ibi.
Ubutumwa bwo kujyana mu rugo
- ADHD si ikosa ryawe, ni ikibazo cy'ubwonko gishobora kugenzurwa. Rero ntukigere uhangayikishwa nacyo.
- Hamwe n'ubuvuzi, impinduka zoroshye uhindura mu mibereho yawe zishobora kugira ingaruka zikomeye.
- Imyitozo ngororamubiri ihoraho, imyitozo ngororamubiri ya buri munsi, indyo yuzuye, no gusinzira neza ni inkingi enye z'ingenzi mu gucunga ADHD.
- Niba ugorwa no guhangana n'ibi bintu wenyine, ntutinye gusaba ubufasha. Vugana na muganga wawe cyangwa umujyanama mu by'ubuzima bwo mu mutwe kuri ibi.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.