Ngaba nawe unengxaki yokuhlala phantsi ungenzi nto? Ngaba uzifumana ubaleka ungazinzi? Ngaba uzifumana uphazamiseka ngokukhawuleza zizinto ezincinci? Ukuba wena okanye umntwana wakho une-ADHD (Attention Deficit Hyperactivity Disorder), ezi mhlawumbi zizinto eziqhelekileyo kuwe. Abantu abaninzi bacinga ukuba umthambo wenzelwe kuphela ukuba ube sempilweni kwaye wehlise umzimba. Kodwa ubusazi na ukuba umthambo, owenziwe ngokufanelekileyo, unokuba nefuthe elifanayo engqondweni yakho njengamayeza anikwe ukulawula iimpawu ze-ADHD? Makhe sithethe ngaloo nto namhlanje.
Ukuzilolonga kunceda njani ngokwenene kwi-ADHD?
Ngamafutshane, ukuzilolonga akusiyonto yokuzilolonga nje kuphela emizimbeni yethu, kodwa nakwingqondo zethu. Xa sizilolonga, iingqondo zethu zikhupha iikhemikhali ezikhethekileyo ezibizwa ngokuba zii-neurotransmitters. I-Dopamine yenye yezona zibalulekileyo kwezi. I-Dopamine yiyo esinceda sigxile, sicinge ngokucacileyo, kwaye sihlale sikhuthazekile. Abantu abane-ADHD badla ngokuba namanqanaba aphantsi ale khemikhali engqondweni yabo.
Xa uzilolonga, amanqanaba e-dopamine engqondweni ayanda ngokwendalo. Kufana noko kwenzekayo xa usela amayeza akho e-ADHD. Emva kweseshoni enye yokuzilolonga, ungagxila kwimisebenzi yengqondo, uzive uphaphile ngakumbi, ube namandla amatsha, kwaye uzive uxinezelekile kancinci.
Ukuzilolonga kunokunceda abantu abadala abane-ADHD ngokuthi:
- Uxinzelelo kunye nexhala ziyancitshiswa.
- Inceda ukulawula iminqweno kunye nokunciphisa ukuziphatha okunyanzelekileyo.
- Inkumbulo yokusebenza iyaphucuka.
- Umsebenzi wolawulo, izakhono ezifunekayo ekucwangciseni, ekuhleleni nasekukhumbuleni iinkcukacha, ziyaphucuka.
- Iyanyusa amanqanaba eproteni ebizwa ngokuba yiBrain-Derived Neurotrophic Factor, ebandakanyeka ekufundeni nasekukhumbuleni. Abantu abane-ADHD nabo banamanqanaba aphantsi ale proteni.
Kodwa khumbula into enye. Njengamayeza , umthambo usebenza ixesha elithile kuphela. Ngoko ke, cinga ngeseshoni yakho yokuzilolonga "njengomthamo" wamayeza. Zama ukuzilolonga iintsuku ezi-4 okanye ezi-5 ngeveki, ubuncinane imizuzu engama-30-40 ngosuku.
Ndifanele ndizilolonge ngamandla angakanani?
Umthambo owukhethayo kufuneka ube qatha ngokuphakathi. Oku kuthetha ukuba ngelixa uzilolonga:
- Isantya sentliziyo yakho kufuneka sinyuke.
- Udinga ukuphefumla ngokukhawuleza nangokunzulu kunesiqhelo.
- Udinga ukubila.
- Izihlunu zakho mazizive zidiniwe.
Ukuba awuqinisekanga ngale nto, thetha nogqirha wakho . Usenokucebisa ukuba usebenzise isixhobo sokujonga izinga lentliziyo.
Ziziphi iintlobo zokuzilolonga ezilungileyo ze-ADHD?
Kulungile, zeziphi iindlela zokuzilolonga ezilungileyo esinokuzenza? Kukho iindlela ezahlukeneyo.
Ukuzilolonga nge-aerobic
Oku kubhekisa kuyo nayiphi na imithambo enyusa isantya sentliziyo yakho. Oku kuquka ukubaleka, ukuhamba ngokukhawuleza, ukukhwela ibhayisekile, kunye nokudada. Injongo kukunyusa isantya sentliziyo yakho kwaye ugcine elo nqanaba malunga nemizuzu engama-30 ukuya kwengama-40. Ukuzilolonga nge-aerobic kwakha iindlela ezintsha zemithambo-luvo engqondweni yakho kwaye kuyizalise ngeekhemikhali ezikunceda ugxile.
Ungakwenza oku ngaphakathi okanye ngaphandle. Kodwa ukuba kunokwenzeka, kwenze ngaphandle . Izifundo zibonise ukuba ukuzilolonga kwindalo kunokubonelela ngokukhululeka ngakumbi kwiimpawu ze-ADHD.
Ukuzivocavoca Okuntsonkothileyo
Iingcali zithi okukhona umthambo unzima, kokukhona ungcono engqondweni.
- Ubugcisa bokulwa: Imidlalo efana nekarati, i-taekwondo, kunye ne-judo idibanisa ingqondo nomzimba wakho. Ikwabonelela ngoqeqesho olukhulu lokuzibamba. Ezi ziphuhlisa izinto ezininzi, kubandakanya ukugxila, ukulinganisela, inkumbulo, kunye nezakhono zomzimba ezintle.
- Eminye imithambo enzima: Ukuba awuyithandi i-martial arts, ungazama izinto ezifana nokunyuka amatye, umdaniso, i-gymnastics, okanye i-yoga. Ezi zibonelela ngomngeni omhle emzimbeni nakwingqondo.
Imidlalo yeQela
Ukujoyina imidlalo yeqela, efana ne-softball okanye ibhola ekhatywayo, kunokuba yindlela entle yokuzigcina usebenza iintsuku ezimbalwa ngeveki. Ukongeza kwiingenelo zokuzilolonga, ufumana neqela lentlalontle ukuze likukhuthaze. Ukusebenza njengeqela kuphucula izakhono zakho zonxibelelwano, kukufundisa ukucinga ngezenzo zakho, kwaye kukufundisa ukucwangcisa kwangaphambili.
Uqhubeka njani nokwenza oku kube ngumkhwa?
Njengamayeza, umthambo unceda kuphela kwi-ADHD ukuba uyaqhubeka nokuwenza. Kodwa umntu onengxaki yokuhlala egxile kwinto ethile angaqhubeka njani nawo? Nazi iingcebiso ezimbalwa:
- Yenza izinto ezahlukeneyo: Endaweni yokwenza into enye yonke imihla, tshintsha indlela oqhele ukuzilolonga ngayo. Ukuba ubaleka namhlanje, hamba uyokuqubha ngomso. Yenza i-yoga ngosuku olulandelayo. Ngaleyo ndlela awuyi kudinwa.
- Fumana iqabane:Xa uzilolonga nomhlobo, unomdla ngakumbi wokuqhubeka.
- Ukuzilolonga kusasa: Ukuba kunokwenzeka, zilolonga kusasa ngaphambi kokuba uthathe amayeza akho emihla ngemihla. Oku kuya kukuvumela ukuba usebenzise ngokupheleleyo iikhemikhali ezongezelelweyo eziveliswa ngumzimba wakho.
Kubaluleke kakhulu: Nangona umthambo uyindlela entle yokunceda kwi-ADHD, awuthathi indawo yamayeza anikwe ngugqirha wakho. Ungaze uyeke ukuthatha amayeza akho ngaphandle kwengcebiso kagqirha wakho.
Ngaba imidlalo ilungile kumntwana one-ADHD?
Ukuba umntwana one-ADHD uza kubandakanywa okanye angabandakanyeki kwimidlalo kungaba ngumbuzo omkhulu kubazali. Kodwa uninzi lweengcali ziyavuma ukuba sisigqibo esilungileyo ngenxa yeenzuzo zemidlalo. Kodwa kukho imingeni kunye neenzuzo.
| Iingenelo zemidlalo | Imingeni ekufuneka ijongane nayo |
|---|---|
| Ukunxibelelana nabantu: Umdlalo onemithetho, indawo elungileyo yokufunda ukusebenza nabanye abantwana. | Ukuphazamiseka: Usenokungayinaki imiyalelo yomqeqeshi uze ulibale ngemisebenzi yeqela lakho. |
| Ukubeka iinjongo: Uza kufunda ngeenjongo zexesha elifutshane nezexesha elide. | Inkuthazo: Ukuziqhelanisa nemidlalo ngamanye amaxesha kunokuba yinto ekruqulayo nephindaphindayo, nto leyo enokwenza umntwana akruquke. |
| Ukuzithemba okwandileyo: Umntwana osenokungafundi kakuhle angaphumelela ngokubonisa italente kwezemidlalo. | Ukulawula iimvakalelo: Usenokuba nobunzima bokusingatha ukukhungatheka, ukucaphuka ngabadlali beqela, nokulila xa izinto zingahambi ngendlela othanda ngayo. |
Ngaba kukho naziphi na iingozi ezikhethekileyo?
Njengabazali, kufuneka niqaphele ngakumbi malunga nokuxhuzula. Izifundo zibonise ukuba abadlali abane-ADHD banamathuba amaninzi okuba nokuxhuzula kunabanye kwaye kuthatha ixesha elide ukuba baphile. Oku kubaluleke kakhulu ukukhumbula ukuba umntwana wakho udlala imidlalo echaphazela kakhulu njengebhola ekhatywayo/ibhola ekhatywayo. Ukuba kukho ukwenzakala entloko, mse kwi -ETU (iYunithi yoNyango oluNgxamisekileyo) ngokukhawuleza ukuze afumane ingcebiso kagqirha.
Akukho phando lucacileyo malunga nokuba yeyiphi imidlalo engcono. Ngamanye amaxesha umdlalo ngamnye unokuba ngcono kumntwana. Kodwa ke iingenelo zentlalo zemidlalo yeqela ziyalahleka. Eyona nto ilungileyo kukuvumela umntwana akhethe umdlalo awuthandayo nowonwabisayo.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga kulungele ingqondo yomntu one-ADHD. Kunyusa iikhemikhali ezifana ne-dopamine, ezinceda ekugxileni nasekucaciseni ingqondo.
- Zama ukuzilolonga ngamandla aphakathi imizuzu engama-30-40 ngosuku, uninzi lweentsuku zeveki.
- Ukuzilolonga okuntsonkothileyo okuvavanya ingqondo, okufana nomdaniso kunye nobugcisa bokulwa, kuluncedo kakhulu.
- Ukuzilolonga sisixhobo esinamandla, kungekhona indawo yonyango oluchazwe ngugqirha wakho. Musa ukuyeka ukuthatha amayeza akho ngaphandle kwengcebiso kagqirha.
- Abantwana abane-ADHD banokwakha izakhono zentlalo kunye nokuzithemba ngokudlala. Nceda umntwana wakho akhethe umdlalo awuthandayo.
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