Ngaba ukutya okutyayo kunokuchaphazela ingqalelo yakho, ukugxila, okanye ukungazinzi? Akukho bungqina bucacileyo besayensi bokuba iingxaki zokutya okanye zesondlo zibangela ngokuthe ngqo i-attention deficit hyperactivity disorder, okanye i-ADHD. Nangona kunjalo, ezinye izifundo zibonisa ukuba ukutya okuthile kunokuba nefuthe elithile kwiimpawu kubantu abambalwa.
Ngoko ke, ngaba kukho ukutya omele ukuphephe ukuba unale meko? Okanye ukuba umntwana wakho unale meko, ngaba kufuneka utshintshe indlela atya ngayo? Masithethe ngale nto ngendlela elula enokuqondwa ngumntu wonke. Kodwa ngaphambi kokuba uzame nayiphi na kwezi zinto, ngokuqinisekileyo kufuneka uthethe nogqirha wakho , kuba okunye ukutya kunokuchaphazela amayeza owaselayo.
Yintoni 'i-ADHD Diet' enceda kwi-ADHD?
Xa kufikwa kwindlela yokutya enceda kwi-ADHD, ayilomthetho ofanele wonke umntu. Iyahluka kumntu nomntu, kuxhomekeke kwiimfuno zakhe. Ngamafutshane, luludwe lwemikhwa yokutya enokunceda ingqondo yakho isebenze kwaye incede ekunciphiseni iimpawu ezifana nokungaphumli kunye nokungakhathali.
Kukho iindlela ezintathu eziphambili zokujongana nale meko:
- Gcina ukutya okunesondlo: Apha sigxila kwinto yokuba ezinye ukutya zinokuphucula iimpawu kwaye ezinye ukutya zinokwenza zibe mandundu. Kwakhona, usenokuba uphoswa zezinye izondlo ezinokunceda ekunciphiseni iimpawu.
- Ukuthatha izongezo: Ngale ndlela, wongeza izongezo zesondlo, ezinje ngeevithamini kunye neeminerali, ekutyeni kwakho. Ingcinga kukuba ukuba awufumani ezi zaneleyo ekutyeni kwakho, ukungabikho kwazo kunokwenza iimpawu zakho zibe zimbi ngakumbi.
- Ukutya Okungatyiyo: Oku kuquka ukususa ngokupheleleyo ukutya okuthile okanye izithako zako ocinga ukuba zichaphazela indlela oziphatha ngayo okanye iimpawu zakho.
Yintoni elungileyo ukuba umntu one-ADHD ayitye?
Akukho phando lungako olwenziweyo malunga nokutya okuthile kwe-ADHD. Idatha incinci kwaye iziphumo zixubene. Nangona kunjalo, iingcali ezininzi zempilo zikholelwa ukuba ukutya esikutyayo kunokunceda ukunciphisa iimpawu .
Ngokutsho kweengcali, nantoni na elungileyo engqondweni isenokuba yingenelo kwi-ADHD.
Ngoko ke makhe sibone ukuba zeziphi izinto ezilungileyo esinokuzongeza ekutyeni.
| Uhlobo lokutya | Inkcazo kunye nokubaluleka |
|---|---|
| Ukutya okutyebileyo kwiproteni | Iimbotyi, iimbotyi, itshizi, amaqanda, inyama, kunye neenati ezifana neecashews kunye neenati zimithombo elungileyo yeproteni. Ukufaka ezi kwisidlo sakho sakusasa nesasemva kwemini kunokukunceda ugxile ngcono . Zinokunceda amayeza e-ADHD ahlale ixesha elide. |
| Iicarbohydrate ezintsonkothileyo | Ezi "ziicarbohydrate ezilungileyo." Imifuno kunye neziqhamo ezithile ezifana neeorenji, iipere, iiapile, kunye neekiwi zeli qela. Zigaywa kancinci emzimbeni kwaye zinika amandla kangangeeyure . Xa zongezwa kwisidlo sakho sangokuhlwa okanye sesidlo sangokuhlwa, zinokukunceda ulale kakuhle ebusuku. |
| Ii-omega-3 fatty acids | Ezi zifumaneka ngobuninzi kwiintlanzi zaselwandle ezinzulu ezifana nesalmon kunye netuna. IiWalnuts, iiBrazil nuts, ioyile yomnquma, kunye neoyile yecanola nazo ziqulathe ii-omega-3s. Ezi zibaluleke kakhulu kwimpilo yengqondo . Ukuba kuyimfuneko, ungathatha isongezelelo se-omega-3 ngokwengcebiso kagqirha wakho. |
Yintoni ekufuneka umntu one-ADHD angayityi?
Ezinye ukutya aziboneleli ngezondlo ozidingayo ukuze ube sempilweni . Ukuba une-ADHD, kungcono ukuba ungazenzi ezi zinto zilandelayo.
| Uhlobo lokutya olungasempilweni | Imizekelo kunye nempembelelo |
|---|---|
| Ukutya okuneswekile | Iswekile yongeza iikhalori kuphela, kodwa ayiboneleli ngezondlo ezibalulekileyo. Ikwabangela izifo ezifana nesifo seswekile kunye nokutyeba kakhulu. Nciphisa ukutya kwakho iziselo ezibandayo, iziselo ezineswekile, itofi, itshokolethi, iikeyiki, iibhisikithi, kunye nokutya okupakishwe kwiipakethe kangangoko unako. |
| Iicarbohydrate ezilula | Ezi zifana "neecarbohydrate ezimbi." Zifunxwa ngumzimba ngokukhawuleza, nto leyo ebangela ukunyuka okukhulu kweswekile egazini. Emva koko zehla ngokukhawuleza, zikushiya udiniwe kwaye unomsindo. Imizekelo ibandakanya ubusi, iswekile, isonka, irayisi emhlophe, kunye neetapile ezingenamaxolo azo. |
| Amafutha Angasempilweni | Ukunciphisa ukutya okuqhotsiweyo nokubhakiweyo, ukhilimu, itshizi, ubisi olunamafutha apheleleyo, kunye nenyama enamafutha amaninzi (inyama yehagu, inyama yenkomo) ephezulu kumafutha agcweleyo njengebhotolo, ighee, ioyile yekhokhonathi, kunye neoyile yesundu kulungile kakhulu kwimpilo yentliziyo. |
| I-Caffeine | Ukuba usela amayeza avuselelayo e-ADHD, ayingombono ulungileyo ukongeza esinye isivuseleli, i-caffeine. Ikofu, iti, iziselo ezinika amandla, ezinye iziselo ezibandayo, kunye netshokholethi zonke ziqulethe i-caffeine. Ukuba ezi zinto zikwenza uzive uxhalabile okanye unengxaki yokulala, kulungile ukuzinciphisa. |
Izinto onokuzongeza ekutyeni komntwana one-ADHD
Nazi ezinye zokutya eziza kunceda abantwana baphuhlise iingqondo eziphilileyo njengoko bekhula.
Amaqanda
Iproteni kunye nezondlo ezisemaqandeni zinceda abantwana bagxile . Ungabilisa iqanda ngesidlo sakusasa, okanye wenze isandwich yamaqanda.
Iyogathi yamaGrike
Amafutha abalulekile kwimpilo yengqondo. I-yogathi yamaGrike, eneproteni engaphezulu kuneyogathi eqhelekileyo, inceda ukugcina unxibelelwano oluhle phakathi kweeseli zobuchopho.
Imifuno eluhlaza
Imifuno eluhlaza efana nespinatshi, ikale, kunye nemifuno eluhlaza igcwele i-folate kunye neevithamini. Ezi zinceda ekukhuleni kweeseli zobuchopho. Ekubeni abanye abantwana bengathandi ukutya imifuno eluhlaza, endaweni yesaladi, ungenza i-smoothie enemifuno eluhlaza, okanye udibanise kwi-omelet okanye kwi-lasagna.
Intlanzi
Intlanzi ngumthombo olungileyo we-vitamin D kunye ne-omega-3 fatty acids, ezikhusela ekwaluphaleni kwengqondo kunye nokulahlekelwa yinkumbulo. Iintlanzi ezifana ne-tuna kunye ne-salmon zilungile kakhulu.
I-oatmeal
Ii-oats, ezinamaprotheni amaninzi kunye nefayibha, zinceda ukugcina imithambo yegazi entliziyweni nasengqondweni icocekile. Olunye uphando lufumanise ukuba abantwana ababesitya ii-oats ngaphambi kokuba baqale isikolo basebenze ngcono kwimisebenzi yokukhumbula kunabo babesitya i-cereal eneswekile.
Ngaba izongezo zesondlo zilungile kwi-ADHD?
Ezinye iingcali zithi abantu abane-ADHD kufuneka bathathe isongezelelo seevithamini kunye neeminerali imihla ngemihla. Nangona kunjalo, abanye bathi ukuba utya ukutya okunesondlo, akufuneki uthabathe ezi songezelelo. Azikaqinisekiswa ngokwesayensi ukuba ziyanceda wonke umntu one-ADHD.
Khawucinge ngoku: Ezinye izifundo zifumene unxibelelwano olunokwenzeka phakathi kwe-iron, i-zinc, i-omega-3, i-vitamin D, kunye nokungabikho kwe-magnesium kunye ne-ADHD. Kodwa ezi azikaqinisekiswa ngokubanzi.
Ngoko ke, ukuba wena okanye umntwana wakho nicinga ngokuthatha isongezelelo sesondlo, qiniseka ukuba uthetha nogqirha wakho kuqala. Musa ukuqala nantoni na ngaphandle kwengcebiso kagqirha wakho. Khumbula, ukuthatha iivithamini ezininzi kunokuba yingozi emzimbeni.
Iyintoni inyani malunga nokuyeka ukutya okuthile (Elimination Diet)?
Ngale ndlela, ukhetha ukutya ocinga ukuba kunokubangela iimpawu zakho uze uyeke ukukutya ngokupheleleyo. Emva koko uyabona ukuba iimpawu zakho ziyaphucuka na. Uphando ngale nto lusaqhubeka, kwaye iziphumo azicacanga. Ngenxa yoko, uninzi lwezazinzulu alukucebisi ukuba kusetyenziswe ukulawula i-ADHD.
Nangona kunjalo, kukho izinto ezimbalwa ezixhalabisa abanye abantu:
- Izongezo zokutya: Imibala yokwenziwa (ingakumbi ebomvu netyheli), izinto eziswiti (ezifana ne-aspartame, i-MSG), kunye nezigcini kucingelwa ukuba ziyandisa ukusebenza kakhulu kwabanye abantwana. Kwane-American Academy of Pediatrics ngoku iyavuma ukuba ukuziphepha ezi zinto lukhetho olufanelekileyo kubantwana abane-ADHD.
- Iswekile: Abanye abantwana baba nomdla kakhulu emva kokutya ukutya okuneswekile eninzi, kodwa akukho bungqina bokuba oku kubangela i-ADHD.
- I-Caffeine: Njengoko bekutshiwo ngaphambili, ukuphepha okanye ukunciphisa i-caffeine yeyona nto ilungileyo kubantu abaninzi.
Ukuba uzama nayiphi na kwezi zinto,Oku kufanele kwenziwe kuphela phantsi kwesikhokelo sikagqirha wakho, kuba ukuyeka ukutya okuthile ngequbuliso kunokunciphisa izondlo ezifunekayo kumntwana wakho.
Umyalezo Wokuya Ekhaya
- Nangona kungakhange kuqinisekiswe ukuba ukutya kubangela i-ADHD ngokuthe ngqo, ukutya okunesondlo okunempilo kunokunceda kakhulu kwimpilo yengqondo kunye nokulawula iimpawu.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo wena okanye umntwana wakho, okanye ngaphambi kokuba uqale izongezo zesondlo ezifana neevithamini, qiniseka ukuba uthetha nogqirha wakho.
- Zama ukubandakanya ukutya okutyebileyo kwiproteni, iicarbohydrate ezintsonkothileyo (iicarbohydrate ezilungileyo), kunye nee-omega-3s.
- Ukunciphisa ukutya okuneswekile kunye neziselo, iicarbohydrate ezilula, kunye nezongezo ezenziweyo (imibala, iincasa) kangangoko kunokwenzeka kulungile kwimpilo yomntu wonke.
- Wonke umntu wahlukile. Oko kusebenza komnye umntu kusenokungasebenzi komnye. Ngoko ke yiba nomonde, kwaye ngeengcebiso zonyango, fumana oko kusebenza kakuhle kuwe okanye kumntwana wakho.
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