Nk'umuntu mukuru ubana na ADHD, cyangwa indwara yo kudakora neza mu mutwe , ushobora kuba urimo guhura n'izi mpinduka mu byiyumvo. Rimwe ushobora kumva wishimye cyane, hanyuma rimwe ukumva ubabaye cyane cyangwa wihebye nta mpamvu igaragara. Ibi nibyo dukunze kwita 'impinduka mu byiyumvo'. Ibi bishobora kugutera stress cyane. Ariko ntugahangayike, hari ibintu dushobora gukora kugira ngo tubicunge. Reka tubiganireho.
Gukora imyitozo ngororamubiri si ikintu gusa!
Iyo uvuze "imyitozo ngororamubiri," ushobora gutekereza ko birambiranye. Ariko mu by'ukuri ni ikintu gishobora kugufasha kumva wishimye kandi utuje. Waba ukunda kugenda, kwiruka, cyangwa koga, gushyira ku ruhande iminota 20 gusa ku munsi yo gukora imyitozo ngororamubiri bizagabanya stress yawe kandi bigutere kumva umeze neza. Bizaguha kandi ishyaka ryo gukora umunsi wose.
Niba ukunda yoga, nabyo ni byiza cyane. Yoga no gutekereza cyane byagaragaye ko bifasha kugabanya stress no gucunga ibimenyetso bya ADHD.
Andika icyo wumva.
Ibi bishobora gusa nkaho bitangaje gato, ariko ni uburyo bw'ingirakamaro cyane. Andika ibyiyumvo byawe mu gasanduku gato buri munsi. Ese uyu munsi urishimye? Ese ubabaye? Ese urakaye? Ese uhangayitse? Iyo wanditse ibintu nk'ibi, nyuma y'igihe runaka uzabasha kumenya imiterere mu byiyumvo byawe .
Mu magambo make, bigufasha gusobanukirwa icyagutera impinduka mu byiyumvo byawe. Urugero, niba wumva ufite stress buri mugoroba iyo uganira n'umuntu, kubyandika mu ikaye yawe bizagufasha kumenya imiterere. Hanyuma ushobora kwirinda cyangwa kwitegura ibihe nk'ibyo mu gihe kizaza. Iyi ni ingeso nziza ku buzima bwo mu mutwe.
Reka dutekereze gato ku byo turya n'ibyo tunywa, si byo se?
Abahanga mu bya siyansi bamaze imyaka myinshi biga ingaruka z'isukari, ibintu biryoshye by'ubukorano, n'amabara kuri ADHD. Ariko ntibarabona isano itaziguye . Ariko ibyo ntibivuze ko ibyo urya atari ingenzi. Indyo nziza kandi ifite intungamubiri ni ingenzi kugira ngo ubwenge n'umubiri bigire ubuzima bwiza.
| Igice cy'imirire | Kuki ari ingenzi? |
|---|---|
| aside irike ya Omega-3 (Irimo amafi nka salmon, tuna/salmon) | Ibi ni ingenzi cyane ku mikorere y'ubwonko. Bifasha mu kohereza neza imiti yitwa dopamine na serotonin, bitanga ibyishimo n'ituze. |
| Vitamine B (B2, B6, B9) | Hari abantu bamwe na bamwe bafite ADHD byagaragaye ko badafite izi vitamine. Kubura Vitamine B6 bishobora gutera kwiheba no kwitiranya ibintu. Vitamine B9 (folate) ni ingenzi mu mikurire y'ubwonko. |
| Ibintu byo kugabanya | Inzoga n'itabi bishobora kugabanya urugero rwa Vitamine B mu mubiri. Ikawa n'icyayi birimo kafeyine, bityo kunywa byinshi muri byo bishobora gutuma wumva ubabaye kandi utagira amahoro. Kubwibyo, ni byiza kubinywa mu rugero. |
Gusinzira neza nijoro bifite agaciro kangana iki?
Gusinzira rimwe na rimwe bishobora kugora umuntu urwaye ADHD. Mu minsi wumva warembye cyane, ushobora kumva udakeneye gusinzira. Mu minsi wumva warembye cyane, ushobora kugorwa no gusinzira. Nanone, imiti imwe n'imwe ya ADHD ishobora kubangamira gusinzira.
Impamvu iyo ari yo yose, kudasinzira bihagije bishobora gutuma urushaho kugira amarangamutima . Iyo udasinzira bihagije, ushobora kumva urakaye kandi urakaye . Gerageza rero kuryama no kubyuka icyarimwe buri munsi. Bigire igice cy'ibikorwa byawe bya buri munsi.
Nanone, niba uhura n'ikibazo cyo kwiheba no kumva urimo kubura umwuka mu bitotsi (Sleep Apnea), menya neza ko wabiganiriyeho na muganga , kuko ibyo bimenyetso rimwe na rimwe bishobora gusa na ADHD.
Akamaro ko gukora gahunda nto y'umunsi
Gukurikiza gahunda imwe umunsi wose bishobora gutera ibimenyetso bya ADHDcyane cyane mu kugenzura ihindagurika ry'amarangamutima. Ibi biha ubuzima bwawe gahunda n'ubuyobozi. Utuntu duto nko kugumana imfunguzo zawe ahantu hamwe buri munsi, kubyuka isaha imwe buri munsi, no kwandika imirimo kuri kalendari bishobora kugira ingaruka nziza.
Sohoka urebe.
Kumara umwanya mu bidukikije by’icyatsi kibisi byagaragaye ko bigabanya ibimenyetso bya ADHD. Birashoboka ko ibi biterwa nuko gusohoka hanze bigufasha kugenda no gukora imyitozo ngororamubiri. Nanone, kureba ahantu h’icyatsi kibisi bishobora kugabanya stress no kugufasha kwibanda ku bintu.
Hindura 'Hyperfocus' yawe ku nyungu zawe
Nubwo abantu bafite ADHD bagorwa no kwibanda ku kintu kimwe, rimwe na rimwe ibinyuranye n'ibyo bibaho. Ni ukuvuga ko bashobora kwibanda cyane ku kintu bakunda kandi kibafitiye akamaro. Ibi byitwa hyperfocus .
Menya icyo impano yawe igamije. Wenda ni imibare, umuziki, cyangwa ubwubatsi. Kugerageza kuba inzobere mu ishami ushoboye bizagufasha kwihesha agaciro . Bizagufasha kugumana ibyishimo.
Kumwenyura nabyo ni umuti!
Hari imvugo ivuga ngo "Guseka ni wo muti mwiza kurusha iyindi." Ni ukuri. Kwiga kubona uruhande rusekeje rw'ikibazo cyawe cya ADHD bishobora kugufasha cyane mu kugikemura. Guseka gato, ndetse no mu buryo bukomeye, bishobora gufasha kurwanya ibitekerezo bibi biri mu mutwe wawe. Nanone, niba ushobora guseka utuntu duto ukatwibagirwa, uzareka guhangayika no kubyitwaramo cyane.
Ubutumwa bwo kujyana mu rugo
- Guhindagurika kw'amarangamutima ni ibintu bisanzwe kuri ADHD, ariko birashobora gucungwa.
- Kora imyitozo ngororamubiri buri munsi. Sinzira bihagije. Tegura gahunda y'umunsi wawe. Ibi bintu byoroheje bizagira itandukaniro rikomeye.
- Witondere indyo yawe, cyane cyane ushyiremo ibiryo bikungahaye kuri omega-3 na vitamine B.
- Andika uko wumva umeze mu ikaye. Ibi bizagufasha gusobanukirwa imiterere y'amarangamutima yawe.
- Niba nta na kimwe muri ibi kigufashije, cyangwa niba wumva ko indwara ikomeye, ntugatinye kujya kwa muganga kugira ngo akugire inama.Iki si ikibazo kuri wewe gusa, kandi ni ngombwa gushaka ubufasha.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.