Chikafu chaunodya chinogona kukanganisa pfungwa dzako, kutarisa kwako, kana kusagadzikana kwako here? Hapana humbowo hwakajeka hwesainzi hunoratidza kuti matambudziko ezvekudya kana ezvekudya anokonzera zvakananga attention deficit hyperactivity disorder, kana ADHD. Zvisinei, zvimwe zvidzidzo zvinoratidza kuti zvimwe zvekudya zvinogona kukanganisa zviratidzo zvevanhu vashoma.
Saka, pane zvekudya zvaunofanira kudzivisa kana uine chirwere ichi here? Kana kuti kana mwana wako aine chirwere ichi, unofanira kuchinja kudya kwake here? Ngatitaurei nezvazvo nenzira iri nyore iyo munhu wese anogona kunzwisisa. Asi usati waedza chimwe chezvinhu izvi, unofanira kutaura nachiremba wako , nekuti zvimwe zvekudya zvinogona kukanganisa mishonga yaunotora.
Chii chinonzi 'ADHD Diet' chinobatsira neADHD?
Kana zvasvika pakudya kunobatsira neADHD, hausi mutemo wekuti munhu wese adye zvakasiyana. Zvinosiyana kubva pamunhu kuenda kune mumwe, zvichienderana nezvaanoda. Muchidimbu, itsika dzekudya dzinogona kubatsira uropi hwako kushanda zvakanaka uye kubatsira kuderedza zviratidzo zvakaita sekushaiwa zororo uye kushaya hanya.
Kune nzira nhatu huru dzekuita izvi:
- Ramba uchidya zvine mwero: Pano tiri kutarisa pakuti zvimwe zvekudya zvinogona kugadzirisa zviratidzo uye zvimwe zvekudya zvinogona kuzviwedzera kuipa. Zvakare, ungangove uchirasikirwa nezvimwe zvinovaka muviri zvinogona kubatsira kuderedza zviratidzo.
- Kutora mishonga yekuwedzera: Munzira iyi, unowedzera mishonga yekuwedzera, yakaita semavhitamini nemaminerari, mukudya kwako. Pfungwa yacho ndeyekuti kana ukasawana izvi zvakakwana kubva mukudya kwako, kushomeka kwemishonga iyi kunogona kuwedzera zviratidzo zvako.
- Kudya Kwekubvisa Zvinokuvadza: Izvi zvinosanganisira kubvisa zvachose zvimwe zvekudya kana zvinhu zvirimo zvaunofunga kuti zviri kukanganisa maitiro ako kana zviratidzo zvako.
Chii chakanaka kuti munhu ane ADHD adye?
Hapana tsvakurudzo yakawanda yakaitwa pamusoro pekudya kwakanangana neADHD. Data racho harina kukwana uye mhedzisiro yacho yakasanganiswa. Zvisinei, nyanzvi dzakawanda dzehutano dzinotenda kuti chikafu chatinodya chinogona kubatsira kuderedza zviratidzo .
Sekureva kwenyanzvi, chero chinhu chipi zvacho chakanakira uropi chingangove chakanaka kune ADHD.
Saka ngationei zvakanaka zvekuwedzera pakudya.
| Rudzi rwechikafu | Tsananguro uye kukosha |
|---|---|
| Zvikafu zvine mapuroteni akawanda | Nyemba, pizi, chizi, mazai, nyama, nenzungu dzakadai semacashew nenzungu zvakanaka zvinopa mapuroteni. Kuisa izvi muzvikafu zvekudya zvemangwanani nemasikati kunogona kukubatsira kuti utarise zviri nani . Zvinogonawo kubatsira mishonga yeADHD kuti igare kwenguva refu. |
| Makabhohaidhiretsi Akaoma | Aya ndiwo "makabhohaidhiretsi akanaka." Muriwo nemimwe michero yakaita semarangi, mapeya, maapuro, uye kiwi zviri muboka iri. Zvinogayiwa zvishoma nezvishoma mumuviri uye zvinopa simba kwemaawa akawanda . Kana zvikawedzerwa pakudya kwako kwemanheru kana kwemanheru, zvinogonawo kukubatsira kurara zvakanaka husiku. |
| Omega-3 fatty acids | Izvi zvinowanikwa zvakawanda muhove dzegungwa dzakaita sesalmon netuna. MaWalnuts, Brazil nzungu, mafuta emuorivhi, nemafuta ecanola anewo omega-3s. Izvi zvakakosha zvikuru pahutano hwehuropi . Kana zvichidikanwa, unogona zvakare kutora omega-3 supplement kana wapihwa zano nachiremba wako. |
Chii chisingafaniri kudyiwa nemunhu ane ADHD?
Zvimwe zvekudya hazvipi zvinovaka muviri zvaunoda kuti uve nehupenyu hwakanaka . Kana uine ADHD, zvakanaka kuti usaita zvinotevera.
| Rudzi rwechikafu chisina hutano | Mienzaniso nemhedzisiro |
|---|---|
| Zvikafu zvine shuga | Shuga inongowedzera macalorie chete, asi haipe zvinovaka muviri zvakakosha. Inokonzerawo zvirwere zvakaita sechirwere cheshuga nekufutisa. Deredza kudya kwako zvinwiwa zvisina shuga, zvinwiwa zvinotapira, toffee, chokoreti, makeke, mabhisikiti, uye chikafu chakaputirwa zvakanyanya sezvinobvira. |
| Makabhohaidhiretsi Ari Nyore | Izvi zvakafanana ne "makabhohaidhiretsi akaipa." Zvinokurumidza kunyudzwa nemuviri, zvichikonzera kukwira kamwe kamwe kwehuwandu hweshuga muropa. Zvadaro zvinodzikira nekukurumidza, zvichikusiya uchinzwa kuneta uye kushatirwa. Mienzaniso inosanganisira huchi, shuga, chingwa, mupunga muchena, uye mbatatisi dzisina ganda radzo. |
| Mafuta Asina Hutano | Kuderedza kudya chikafu chakakangwa nechakabikwa, kirimu, chizi, mukaka une mafuta akawanda, uye nyama dzine mafuta akawanda (nguruve, nyama yemombe) dzine mafuta akawanda akazara sebota, ghee, mafuta ekokonati, uye mafuta emuchindwe zvakanaka kwazvo pahutano hwemwoyo. |
| Kafeini | Kana uri kutora mishonga inosimudzira muviri yeADHD, hazvina kunaka kuwedzera imwe inosimudzira muviri, caffeine. Kofi, tii, zvinwiwa zvinopa simba, zvimwe zvinwiwa zvisina kudhakwa, uye chokoreti zvese zvine caffeine. Kana izvi zvichiita kuti unzwe kutya kana kuti uomerwe nekurara, kuchenjera kuzvideredza. |
Zvinhu zvekuwedzera pakudya kwemwana ane ADHD
Heano mamwe ezvekudya zvinobatsira vana kukudziridza pfungwa dzakanaka pavanenge vachikura.
Mazai
Mapuroteni nezvinovaka muviri zviri mumazai zvinobatsira vana kuti vanyatsotarisa . Unogona kufashaira zai remangwanani, kana kugadzira sandwich yezai.
Yogati yechiGiriki
Mafuta akakosha pahutano hwehuropi. Yogati yechiGiriki, ine mapuroteni akawanda kupfuura yogati yenguva dzose, inobatsira kuchengetedza kutaurirana kwakanaka pakati pemasero ehuropi.
Muriwo wegirini
Miriwo ine mashizha akadai sespinachi, kale, uye collard greens yakazara ne folate nemavhitamini. Izvi zvinobatsira kukura kwemasero europi. Sezvo vamwe vana vasingade kudya miriwo, pachinzvimbo chesalad, unogona kugadzira smoothie ine miriwo, kana kuiisa mu omelet kana lasagna.
Hove
Hove inzvimbo yakanaka yevhitamini D neomega-3 fatty acids, dzinodzivirira kubva mukukwegura kweuropi uye kurasikirwa nendangariro. Hove dzakadai setuna nesalmon dzakanaka zvikuru.
Oatmeal
Oats, dzine mapuroteni akawanda uye fiber, dzinobatsira kuchengetedza mitsipa yeropa mumoyo nemupfungwa dzakachena. Imwe ongororo yakawana kuti vana vaidya oats vasati vaenda kuchikoro vaiita zviri nani pamabasa ekurangarira kupfuura avo vaidya zviyo zvine shuga.
Zvokudya zvinovaka muviri zvakanaka here kune ADHD?
Dzimwe nyanzvi dzinoti vanhu vane ADHD vanofanira kutora mavhitamini nemaminerari zuva nezuva. Zvisinei, vamwe vanoti kana ukadya chikafu chakakwana, haufanirwe kutora mavhitamini aya. Hazvina kuratidzwa nesainzi kuti zvinobatsira munhu wese ane ADHD.
Funga nezveizvi: Dzimwe ongororo dzakawana hukama huripo pakati pekushomeka kwesimbi, zinc, omega-3, vhitamini D, uye kushomeka kwemagnesium neADHD. Asi izvi hazvisati zvanyatsoonekwa kuti zvine chekuita nazvo.
Saka, kana iwe kana mwana wako muchifunga kutora mushonga wekuwedzera muviri, iva nechokwadi chekutaura nachiremba wako kutanga. Usatange chero chinhu usina kurairwa nachiremba wako. Yeuka, kutora mavhitamini akawandisa kunogona kukuvadza muviri.
Chii chiri chokwadi nezvekurega kudya zvimwe zvekudya (Elimination Diet)?
Munzira iyi, unosarudza chikafu chaunofunga kuti chiri kukonzera zviratidzo zvako worega kuchidya zvachose. Wobva waona kana zviratidzo zvako zvichivandudzika. Tsvagiridzo pamusoro peizvi ichiri kuenderera mberi, uye mhedzisiro yacho haisi pachena. Saka, masayendisiti mazhinji haakurudzire kuti chishandiswe mukurapa ADHD.
Zvisinei, kune zvimwe zvinhu zvinonetsa vamwe vanhu:
- Zvinowedzerwa pakudya: Mavara ekugadzira (kunyanya matsvuku neyero), zvinotapira (zvakaita seaspartame, MSG), uye zvinochengetedza zvinofungidzirwa kuti zvinowedzera kusagadzikana mune vamwe vana. Kunyangwe American Academy of Pediatrics ikozvino inobvumirana kuti kudzivisa izvi isarudzo yakanaka kune vana vane ADHD.
- Shuga: Vamwe vana vanotanga kuita zvinhu zvisina kunaka mushure mekudya chikafu chine shuga yakawanda, asi hapana humbowo hunoratidza kuti izvi zvinokonzera ADHD.
- Caffeine: Sezvambotaurwa, kudzivisa kana kuderedza caffeine kwakanakira vanhu vazhinji.
Kana ukaedza chimwe chezvinhu izvi,Izvi zvinofanirwa kuitwa chete uchitungamirirwa nachiremba wako, sezvo kurega kudya zvimwe zvekudya kamwe kamwe kunogona kushaisa mwana wako zvinovaka muviri zvaanoda.
Mharidzo Yekuenda Nayo Kumba
- Kunyange zvazvo zvisati zvaratidzwa kuti kudya kunokonzera ADHD zvakananga, kudya kwakaringana uye kunovaka muviri kunogona kubatsira zvikuru pahutano hwehuropi uye kudzora zviratidzo.
- Usati waita chero shanduko huru pakudya kwako kana kwemwana wako, kana usati watanga kudya zvekudya zvinovaka muviri zvakaita semavhitamini, iva nechokwadi chekutaura nachiremba wako.
- Edza kudya chikafu chine mapuroteni akawanda, makabhohaidhiretsi akaomarara (makabhohaidhiretsi akanaka), uye omega-3s.
- Kuderedza zvekudya nezvinwiwa zvine shuga, makabhohaidhiretsi akareruka, uye zvinowedzerwa zvekugadzira (mavara, manakiro) zvakanyanya sezvinobvira zvakanaka pahutano hwemunhu wese.
- Munhu wese akasiyana. Zvinoshanda kune mumwe munhu zvingasashanda kune mumwe. Saka iva nemoyo murefu, uye kana ukapihwa mazano ekurapa, tsvaga zvinokubatsira iwe kana mwana wako.
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