Une dambudzikowo here nekugara wakadzikama uchiita basa? Unozviwana uchimhanya-mhanya usingakwanise kuisa pfungwa dzako pachinhu chimwe chete? Unozviwana uchikurumidza kukanganiswa nezvinhu zvidiki here? Kana iwe kana mwana wako uine ADHD (Attention Deficit Hyperactivity Disorder), izvi zvimwe zvinhu zvaunoziva. Vanhu vazhinji vanofunga kuti kurovedza muviri kunongoitirwa kuti muviri wako uve muchimiro chakanaka uye kuderedza uremu. Asi waiziva here kuti kurovedza muviri, kana kwaitwa nemazvo, kunogona kuva nemigumisiro yakafanana pauropi hwako nemishonga inorayirwa kudzora zviratidzo zveADHD? Ngatitaurei nezvazvo nhasi.
Kurovedza muviri kunobatsira sei chaizvo neADHD?
Zvichitaurwa zviri nyore, kurovedza muviri hakusi kungorovedza muviri wedu chete, asiwo kupfungwa dzedu. Patinoita maekisesaizi, pfungwa dzedu dzinoburitsa makemikari akakosha anonzi neurotransmitters. Dopamine ndeimwe yeanonyanya kukosha pane aya. Dopamine ndiyo inotibatsira kutarisa, kufunga zvakajeka, uye kuramba tichikurudzirwa. Vanhu vane ADHD vanowanzova nemazinga mashoma ekemikari iyi muuropi hwavo.
Paunorovedza muviri, huwandu hwedopamine muuropi hunowedzera. Zvakafanana nezvinoitika kana ukatora mushonga wako weADHD. Mushure mekurovedza muviri kamwe chete, unogona kutarisa pamabasa epfungwa, kunzwa wakamuka, kuva nesimba idzva, uye kunzwa kusagadzikana kushoma.
Kurovedza muviri kunogona kubatsira vakuru vane ADHD ne:
- Kushushikana nekuzvidya mwoyo zvinoderera.
- Zvinobatsira kudzora mafungiro emunhu uye kuderedza maitiro ekumanikidzwa.
- Kushanda kwendangariro kunovandudza.
- Basa rehutungamiriri, hunyanzvi hunodiwa pakuronga, kuronga, uye kurangarira zvinhu, hunovandudzika.
- Inowedzera huwandu hwepuroteni inonzi Brain-Derived Neurotrophic Factor, iyo inobatanidzwa mukudzidza nekuyeuka. Vanhu vane ADHD vane huwandu hwakaderera hwepuroteni iyi.
Asi yeuka chinhu chimwe chete. Kufanana nemishonga , kurovedza muviri kunoshanda kwenguva pfupi chete. Saka, funga nezvekurovedza muviri kwako se "dose" yemishonga. Chinangwa chekurovedza muviri mazuva mana kana mashanu pasvondo, kwemaminitsi angangoita makumi matatu kusvika makumi mana pazuva.
Ndinofanira kurovedza muviri nesimba rakadini?
Kurovedza muviri kwaunosarudza kunofanira kunge kwakasimba zvine mwero. Izvi zvinoreva kuti paunenge uchirovedza muviri:
- Kurova kwemoyo wako kunofanira kuwedzera.
- Unofanira kufema nekukurumidza uye zvakadzika kupfuura zvakajairika.
- Unofanira kudikitira.
- Tsandanyama dzako dzinofanira kunzwa kuneta.
Kana usina chokwadi nezveizvi, taura nachiremba wako . Anogona kukukurudzira kuti ushandise muchina wekuongorora kurova kwemoyo.
Ndeapi marudzi ekurovedza muviri akanakisa eADHD?
Saka ndeapi maekisesaizi akanakisa atingaita? Pane nzira dzakasiyana siyana.
Kurovedza muviri
Izvi zvinoreva chero kurovedza muviri kunoita kuti kurova kwemoyo wako kuwedzere. Izvi zvinosanganisira kumhanya, kufamba nekukurumidza, kuchovha bhasikoro, uye kushambira. Chinangwa ndechekuwedzera kurova kwemoyo wako uye kuchengetedza chiyero ichocho kwemaminitsi angangoita makumi matatu kusvika makumi mana. Kurovedza muviri kweAerobic kunovaka nzira itsva dzetsinga muuropi hwako uye kunoizadza nemakemikari anokubatsira kuti utarise.
Unogona kuita izvi mumba kana panze. Asi kana zvichibvira, zviite panze . Zvidzidzo zvakaratidza kuti kurovedza muviri muchisikigo kunogona kupa zororo riri nani kubva kuzviratidzo zveADHD.
Kurovedza Muviri Kwakaoma
Nyanzvi dzinoti kana kurovedza muviri kwakaoma, zvinoita kuti uropi huve nani .
- Mitambo yekurwa: Mitambo yakaita sekarate, taekwondo, nejudo inobatanidza pfungwa dzako nemuviri. Inopawo kudzidziswa kukuru kwekuzvidzora. Izvi zvinokudziridza zvinhu zvakawanda, zvinosanganisira kutarisa, kuenzana, kurangarira, uye hunyanzvi hwekufamba netsoka.
- Mamwe maekisesaizi akaomarara: Kana usingade maekisesaizi ekurwa, unogona kuedza zvinhu zvakaita sekukwira matombo, kutamba, gymnastics, kana yoga. Izvi zvinopa muedzo wakanaka kumuviri pamwe nepfungwa.
Mitambo yeChikwata
Kupinda mumutambo wechikwata, wakadai sesoftball kana nhabvu, kunogona kuva nzira yakanaka yekuzvichengetedza uchishanda kwemazuva mashoma pasvondo. Pamusoro pemabhenefiti ekurovedza muviri, unowanawo boka revanhu kuti rikurudzire. Kushanda sechikwata kunovandudza hunyanzvi hwako hwekutaurirana, kunokudzidzisa kufunga nezvezviito zvako, uye kunokudzidzisa kuronga pachine nguva.
Unoramba sei uchiita izvi tsika?
Kungofanana nemishonga, kurovedza muviri kunobatsira chete neADHD kana ukaramba uchiita. Asi munhu ane dambudziko rekugara akatarisa angaramba sei achizviita? Heano mamwe matipi:
- Ita zvinhu zvakasiyana: Pane kuita zvimwe chete zuva nezuva, chinja maitiro ako ekurovedza muviri. Kana uchimhanya nhasi, enda kunoshambira mangwana. Ita yoga mangwana acho. Izvi zvinoita kuti usazoneta.
- Tsvaga mumwe wekubatsirana naye:Kana uchiita maekisesaizi neshamwari, unonzwa uchida kuramba uchienderera mberi.
- Kurovedza muviri mangwanani: Kana zvichibvira, rovedza muviri mangwanani usati watora mishonga yako yezuva nezuva. Izvi zvinokutendera kuti ushandise zvizere makemikari anowedzera anowanikwa mumuviri wako.
Zvakakosha: Kunyange zvazvo kurovedza muviri kuri nzira yakanaka yekubatsira neADHD, hakusi kutsiva mushonga wawakanyorerwa nachiremba. Usamborega kutora mushonga wako usina kurayirwa nachiremba wako.
Mitambo yakanaka here kumwana ane ADHD?
Kuti mwana ane ADHD anofanira kubatanidzwa mumitambo here kana kwete ingava mubvunzo mukuru kuvabereki. Asi nyanzvi zhinji dzinobvumirana kuti chisarudzo chakanaka nekuda kwezvakanaka zvemitambo. Asi kune matambudziko pamwe nezvakanakira.
| Mabhenefiti emitambo | Matambudziko ekutarisana nawo |
|---|---|
| Kutaurirana nevanhu: Mutambo une mitemo, nzvimbo yakanaka yekudzidza kushanda nevamwe vana. | Kukanganisika: Unogona kufuratira mirairo yemurairidzi wokanganwa nezvemabasa echikwata chako. |
| Kuronga zvinangwa: Uchadzidza nezvezvinangwa zvenguva pfupi uye zvenguva refu. | Kurudziro: Kudzidzira mitambo dzimwe nguva kunogona kufinha uye kudzokorora, izvo zvinogona kuita kuti mwana afinhe. |
| Kuwedzera kuzviremekedza: Mwana angave asina hunyanzvi mukudzidza anogona kubudirira nekuratidza tarenda mumitambo. | Kudzora manzwiro: Ungave uchinetseka kubata nekugumbuka, kutsamwira vamwe vako, uye kuchema kana zvinhu zvikasafamba sezvaunoda. |
Pane njodzi dzipi zvadzo here?
Sevabereki, munofanira kungwarira zvikuru nezvekurohwa nemusoro. Ongororo dzakaratidza kuti vatambi vane ADHD vane mukana wekurohwa nemusoro kupfuura vamwe uye vanotora nguva yakareba kuti vadzoke. Izvi zvakakosha kurangarira kana mwana wenyu achitamba mutambo une simba guru senhabvu/nhabvu. Kana paine kukuvara kwemusoro, muendesei kuETU (Emergency Treatment Unit) nekukasika kuti muwane mazano echiremba.
Hapana tsvakurudzo yakajeka yekuti mutambo upi wakanakisisa. Dzimwe nguva mutambo wega wega unogona kunge uri nani kumwana. Asi zvino zvakanakira mutambo wechikwata zvinorasika. Chinhu chakanakisa ndechekurega mwana asarudze mutambo waanoda uye waanonakidzwa nawo.
Mharidzo Yekuenda Nayo Kumba
- Kurovedza muviri kwakanakira uropi hwemunhu ane ADHD. Kunowedzera makemikari akaita sedopamine, iyo inobatsira pakuisa pfungwa pachinhu chimwe chete uye kujekesa pfungwa.
- Edza kurovedza muviri zvine mwero kwemaminitsi 30-40 pazuva, mazuva mazhinji evhiki.
- Maekisesaizi akaomarara anoedza pfungwa, akadai sekutamba nemitambo yekurwa, anobatsira zvikuru.
- Kurovedza muviri chinhu chinobatsira zvikuru pakurapa kwawakanyorerwa nachiremba wako, kwete kutsiva. Usarega kutora mishonga yako usina kupiwa mazano nachiremba.
- Vana vane ADHD vanogona kuvaka hunyanzvi hwekushamwaridzana nevamwe uye kuzviremekedza kuburikidza nekutamba. Batsirai mwana wenyu kusarudza mutambo waanonakidzwa nawo.
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