Ese ufite ADHD? Imyitozo ngororamubiri ishobora kugira itandukaniro rikomeye! (Imyitozo ngororamubiri kuri ADHD)

Ese nawe uhura n'ingorane zo kwicara utekanye no gukora akazi? Ese ujya wiruka hirya no hino ntushobore kwibanda ku kintu runaka? Ese ujya wisanga uhugiye vuba no mu bintu bito cyane? Niba wowe cyangwa umwana wawe mufite ADHD (Attention Deficit Hyperactivity Disorder), ibi birashoboka ko ari ibintu bisanzwe kuri mwe. Abantu benshi batekereza ko imyitozo ngororamubiri ari iyo kugira ngo umuntu agire imiterere myiza gusa no kugabanya ibiro. Ariko se wari uzi ko imyitozo ngororamubiri, iyo ikozwe neza, ishobora kugira ingaruka zimwe ku bwonko bwawe nk'imiti itangwa kugira ngo igenzure ibimenyetso bya ADHD? Reka tubiganireho uyu munsi.

Ni gute imyitozo ngororamubiri ifasha mu by'ukuri abantu bafite ADHD?

Muri make, imyitozo ngororamubiri si imyitozo ngororamubiri gusa, ahubwo ni n'iy'ubwonko bwacu. Iyo dukora imyitozo ngororamubiri, ubwonko bwacu busohora imiti yihariye yitwa neurotransmitters. Dopamine ni imwe muri izi zikomeye. Dopamine ni yo idufasha kwibanda, gutekereza neza, no gukomeza kugira ishyaka. Abantu bafite ADHD bakunze kugira urugero ruto rw'iyi miti mu bwonko bwabo.

Iyo ukora imyitozo ngororamubiri, urugero rwa dopamine mu bwonko ruriyongera mu buryo busanzwe. Bisa n'ibibaho iyo ufashe imiti ya ADHD. Nyuma y'imyitozo ngororamubiri imwe gusa, ushobora kwibanda ku mirimo yo mu mutwe, ukumva uri maso, ukumva ufite imbaraga nshya, kandi ukumva ufite stress nke.

Imyitozo ngororamubiri ishobora gufasha abantu bakuru bafite ADHD mu buryo bukurikira:

• Imihangayiko n'ihungabana biragabanuka.
• Bifasha kugenzura ibyifuzo no kugabanya imyitwarire yo kwiheba.
• Kwibuka gukora biratera imbere.
• Imikorere y'ubuyobozi, ubuhanga bukenewe mu gutegura, gutegura no kwibuka ibintu birambuye, biratera imbere.
• Yongera urugero rwa poroteyine yitwa Brain-Derived Neurotrophic Factor, ifasha mu kwiga no kwibuka. Abantu bafite ADHD nabo bafite urugero ruto rw'iyi poroteyine.

Ni imyitozo ngororamubiri ingana iki nkwiye gukora?

Imyitozo ngororamubiri uhisemo igomba kuba ikomeye mu rugero ruciriritse. Ibi bivuze ko mu gihe ukora imyitozo ngororamubiri:

• Igipimo cy'umutima wawe kigomba kwiyongera.
• Ugomba guhumeka vuba kandi mu buryo bwimbitse kuruta uko bisanzwe.
• Ugomba kubira ibyuya.
• Imitsi yawe igomba kumva inaniwe.

Niba utabizi neza, vugana na muganga wawe . Ashobora kukugira inama yo gukoresha icyuma gipima uko umutima utera.

Ni ubuhe bwoko bwiza bw'imyitozo ngororamubiri kuri ADHD?

None se ni iyihe myitozo myiza dushobora gukora? Hari amahitamo menshi.

Imyitozo ngororamubiri yo mu kirere

Ibi bivuga imyitozo ngororamubiri iyo ari yo yose ituma umutima wawe utera cyane. Ibi birimo kwiruka, kugenda n'amaguru vuba, kugendera ku igare, no koga. Intego ni ukuzamura umuvuduko w'umutima wawe no kugumana uwo muvuduko mu gihe cy'iminota 30 kugeza kuri 40. Imyitozo ngororamubiri yo gukora aerobics yubaka inzira nshya z'imitsi mu bwonko bwawe kandi ikabuzuzamo imiti igufasha kwibanda ku kintu runaka.

Ushobora kubikorera mu nzu cyangwa hanze. Ariko niba bishoboka, ubikorere hanze . Ubushakashatsi bwagaragaje ko gukora imyitozo ngororamubiri mu bidukikije bishobora gutanga ihumure ryiza kurushaho ku bimenyetso bya ADHD.

Imyitozo igoye

Impuguke zivuga ko uko imyitozo irushaho kuba igoye, ari nako irushaho kuba myiza ku bwonko.

• Ubuhanzi bwo kurwana: Siporo nka karate, taekwondo, na judo zihuza ubwenge bwawe n'umubiri wawe. Zitanga kandi imyitozo myinshi yo kwifata. Izi siporo ziteza imbere ibintu byinshi, harimo kwibanda ku kintu kimwe, kuringaniza, kwibuka, no kugira ubushobozi bwo gukora imyitozo ngororamubiri.
• Izindi myitozo ngororamubiri zigoye: Niba udakunda imikino yo kurwana, ushobora kugerageza ibintu nko kuzamuka imisozi miremire, kubyina, gukora siporo yo kwisiga, cyangwa yoga. Ibi bitanga imbogamizi nziza ku mubiri ndetse no ku bwenge.

Siporo y'Ikipe

Kwinjira mu mikino yo mu ikipe, nka softball cyangwa umupira w'amaguru, bishobora kuba uburyo bwiza bwo gukomeza gukora siporo iminsi mike mu cyumweru. Uretse ibyiza byo gukora siporo, ubona kandi itsinda ry'abantu bagufasha. Gukorana nk'ikipe binoza ubuhanga bwawe bwo kuvugana, bikwigisha gutekereza ku bikorwa byawe, kandi bikwigisha gutegura mbere y'igihe.

Ni gute wakomeza kubigira akamenyero?

Kimwe n'imiti, imyitozo ngororamubiri ifasha gusa kuri ADHD iyo ukomeje kuyikora. Ariko se umuntu ufite ikibazo cyo gukomeza kwibanda ku bintu ashobora gute gukomeza kuyikora? Dore inama nke:

• Kora ibintu bitandukanye: Aho gukora ikintu kimwe buri munsi, hindura gahunda yawe yo gukora imyitozo ngororamubiri. Niba uri kwiruka uyu munsi, jya koga ejo. Kora yoga umunsi ukurikiyeho. Muri ubwo buryo ntuzarambirwa.
• Shaka umufatanyabikorwa:Iyo ukorana imyitozo ngororamubiri n'inshuti yawe, uba ufite ishyaka ryo gukomeza.
• Imyitozo ngororamubiri mu gitondo: Niba bishoboka, kora imyitozo ngororamubiri mu gitondo mbere yo gufata imiti yawe ya buri munsi. Ibi bizagufasha kungukirwa n'imiti y'inyongera umubiri wawe ukora.

Ese siporo ni nziza ku mwana ufite ADHD?

Kumenya niba umwana urwaye ADHD agomba kwinjiza cyangwa kutamwinjiza mu mikino bishobora kuba ikibazo gikomeye ku babyeyi. Ariko abahanga benshi bemeza ko ari icyemezo cyiza bitewe n'inyungu za siporo. Ariko hari imbogamizi ndetse n'inyungu.

Ese hari ingaruka zidasanzwe zishobora guterwa n'ibyo?

Nk'ababyeyi, mugomba kuba maso cyane ku bijyanye no kurwara indwara zo mu mutwe. Ubushakashatsi bwagaragaje ko abakinnyi bafite ADHD bafite amahirwe menshi yo kurwara indwara zo mu mutwe kurusha abandi kandi bigafata igihe kirekire kugira ngo bakire. Ibi ni ingenzi cyane kuzirikana niba umwana wawe akina siporo ikomeye nka football/football. Niba hari imvune mu mutwe, mujyane muri ETU (Ishami rishinzwe kuvura ibibazo byihutirwa) vuba kugira ngo bamugire inama.

Nta bushakashatsi buhamye bwakozwe ku mukino mwiza kurusha iyindi. Hari igihe umukino w’umuntu ku giti cye ushobora kuba mwiza ku mwana. Ariko inyungu z’imibereho y’umukino w’ikipe zirabura. Ikintu cyiza ni ukureka umwana agahitamo umukino akunda kandi akunda.