Ngaba unengxaki yokuhlala ugxile kumsebenzi omnye ngexesha? Ngaba unengxaki yokuhlala ugxile kwaye ingqalelo yakho ihlala izulazula? Ukuba unengxaki yezi zinto, usenokuba ne -Attention-Deficit/Hyperactivity Disorder (ADHD). Kodwa ungakhathazeki. Ukongeza kunyango olunikwa ngugqirha wakho, kukho enye into enamandla kakhulu enokukunceda ukulawula ezi mpawu. Oko kukuzilolonga.
Ngaba ukuzilolonga kuyanceda ngokwenene kwi-ADHD?
Sonke siyazi ukuba umthambo unokukunceda ube sempilweni kwaye unciphise umzimba. Kodwa iingenelo zokuzilolonga engqondweni yakho zingaphezulu koko. Cinga nje, emva kweseshoni enye, ingqwalaselo yakho yengqondo, ukusebenza kwengqondo, amandla, kunye nokugxila kuya kuphucuka, kwaye ukudideka kwengqondo kuya kuncipha. Ngamafutshane, umthambo ufana namayeza akho e-ADHD, achaphazela ingqondo yakho.
Oku kungenxa yokuba xa sizilolonga, ingqondo yethu ikhupha iikhemikhali ezibizwa ngokuba zii-neurotransmitters. Enye yezi khemikhali yi -dopamine . Le dopamine yiyo esinceda sigxile kwaye sicinge ngokucacileyo. Abantu abane-ADHD badla ngokuba namanqanaba aphantsi ale khemikhali engqondweni yabo. Ukuzilolonga kwandisa eli nqanaba le-dopamine, elinokunceda ukulawula iimpawu.
| Iingenelo zokuzilolonga | Ingcaciso elula |
|---|---|
| Ukunciphisa uxinzelelo kunye nexhala | Ingqondo ivakala ilula kwaye izolile. |
| Ukulawula iminqweno ekhawulezileyo | Ukuziphatha okungxamayo kunye nokuziphatha okuphindaphindwayo kuyancitshiswa. |
| Ukuphucula inkumbulo yokusebenza | Ubuchule bokusebenza ngelixa ukhumbula izinto ezininzi ngaxeshanye buyaphucuka. |
| Ukuphuculwa komsebenzi wolawulo | Izakhono ezinje ngokucwangcisa, ukuhlela, kunye nokukhumbula iinkcukacha ziyaphucuka. |
| Amanqanaba aphezulu e-neurotrophic factor (BDNF) evela ebuchotsheni | Le yiproteni enceda ekufundeni nasekukhumbuleni. Iyakhula xa uzilolonga. |
Khumbula, ezi zibonelelo zokuzilolonga zifana nonyango, oko kuthetha ukuba azihlali ngonaphakade. Ngoko ke cinga ngeseshoni yakho yokuzilolonga 'njengomthamo' wonyango losuku. Zama ukuzilolonga iintsuku ezi-4 okanye ezi-5 ngeveki, ubuncinane imizuzu engama-30-40 ngosuku .
Kubalulekile ukuba umthambo owukhethayo "ube qatha ngokuphakathi." Oku kuthetha ukuba ngelixa uzilolonga:
- Isantya sentliziyo yakho kufuneka sinyuke.
- Udinga ukuphefumla ngokukhawuleza nangokunzulu.
- Udinga ukubila .
- Izihlunu zakho mazizive zidiniwe.
Ukuba awuqinisekanga ngale ngxaki, thetha nogqirha wakho ukuze akunike iingcebiso.
Luhlobo luni lokuzivocavoca onokulwenza?
Kukho iintlobo ezininzi zokuzilolonga ezilungele umntu one-ADHD. Eyona nto ibalulekileyo kukukhetha into ekufaneleyo kwaye oyithandayo.
Ukuzilolonga nge-aerobic
Le yimilo yokuzivocavoca enyusa isantya sentliziyo yakho. Xa usenza olu hlobo lomthambo imizuzu engama-30-40 ngokulandelelana, kudala iindlela ezintsha zemithambo-luvo engqondweni kwaye izalise ingqondo ngeekhemikhali ezinceda ekugxileni.
- Ukubaleka
- Ukuhamba ngokukhawuleza
- Ukukhwela ibhayisekile
- Ukuqubha
Oku kungenziwa ngaphakathi okanye ngaphandle. Kodwa ukuba unako, yenza umthambo ngaphandle, kwindawo yendalo . Izifundo zibonise ukuba umthambo ngaphandle uyanciphisa iimpawu ze-ADHD ngaphezu kokuzilolonga ngaphakathi.
Ukuzilolonga okuntsonkothileyo okubandakanya ingqondo
Okukhona umthambo unzima, kokukhona uluncedo ngakumbi engqondweni. I-Karate, iTaekwondo, iJudoKwimidlalo yokulwa, kugxininiswa kakhulu ekuziphatheni nasekudibaniseni ingqondo nomzimba. Ngolu hlobo lomdlalo, ungaphuhlisa izakhono ezifana nezi:
- Ingqalelo kunye nokugxila
- Ibhalansi yomzimba
- Ulawulo lweXesha (Ixesha)
- Inkumbulo
- Ukuqonda imiphumo yezenzo zomntu
Ukuba awuzithandi kangako iimfazwe, ungazama izinto ezinje eziza kuzisa umngeni engqondweni nasemzimbeni wakho:
- Ukukhwela ilitye
- Umdaniso
- Ijimnastiki
- I-yoga
Imidlalo yeQela
Ukujoyina imidlalo yeqela, efana ne-softball, ibhola ekhatywayo, okanye ikhilikithi, kunokuba yindlela entle yokuzigcina usebenza iintsuku ezimbalwa ngeveki. Imidlalo yeqela ibonelela ngeenzuzo zomzimba zokuzilolonga, kunye nenzuzo eyongezelelweyo yokuba neqela lentlalontle elikukhuthazayo . Ukusebenza njengeqela kukwaphucula izakhono zakho zonxibelelwano, izakhono zokucwangcisa, kunye nokuzithemba.
Uqhubeka njani nale nto?
Kunokuba nzima kumntu one-ADHD ukunamathela kwisiqhelo esifanayo. Kodwa khumbula, ukuze ubone iziphumo, kufuneka uqhubeke nokuziqhelanisa. Ngoko ke, la macebiso aya kukunceda uqhubeke nalo mkhwa.
- Zama izinto ezahlukeneyo: Endaweni yokwenza umthambo ofanayo yonke imihla, tshintsha indlela owusebenzisa ngayo umthambo imihla ngemihla okanye iveki neveki. Oku kuya kukunceda uzive ungadinwa.
- Fumana iqabane: Xa uzilolonga nomhlobo, uya kuba nomdla ngakumbi wokuqhubeka. Kwaye xa uthetha ngelixa ubila, awuyi kuqaphela ukuba ixesha lihamba.
- Ukuzilolonga kusasa: Ukuba kuyahambelana neshedyuli yakho, zilolonga kusasa, ngaphambi kokuba uthathe amayeza akho. Ngale ndlela, ungafumana okuninzi kwezi khemikhali zikwenza uzive ungcono eziveliswa engqondweni.
- Musa ukuyeka ukusebenzisa amayeza: Ukuzilolonga yindlela entle yokunciphisa iimpawu ze-ADHD, kodwa akuze kuthathe indawo yamayeza akho. Ungaze uyeke ukusebenzisa amayeza akho ngaphandle kwengcebiso kagqirha wakho.
Ngaba imidlalo ilungile kubantwana abane-ADHD?
Ukuba umntwana one-ADHD kufuneka abandakanyeke okanye angabandakanyeki kwimidlalo kunokuba ngumbuzo omkhulu kubazali. Kodwa into enye uninzi lweengcali ezivumelana ngayo kukuba iingenelo zemidlalo ebantwaneni zinkulu kakhulu.
Iingenelo zemidlalo
- Ukusebenzisana nabantu: Umdlalo onemithetho kunye nesiyalo yeyona ndawo ilungileyo yokufunda ukusebenza nabanye abantwana.
- Ukubeka Iinjongo: Ukudlala kunokufundisa abantwana ngeenjongo zexesha elifutshane nezexesha elide.
- Ukuzihlonipha: Ngamanye amaxesha xa umntwana ongengomhle kwizifundo zakhe ephumelela kwezemidlalo, oko kunokuba luncedo kakhulu ekuzithembeni kwakhe.
Imingeni enokubakho
- Ukuphazamiseka: Usenokungayinaki imiyalelo yomqeqeshi uze ulibale ngemisebenzi yeqela lakho.
- Ukudinwa: Umntwana usenokuziva ediniwe kuba ukuziqhelanisa nemidlalo kuphinda-phindwa ngendlela efanayo.
- Ulawulo lweemvakalelo: Abantwana abane-ADHD banokuba ngabangxamayo, babe nengxaki yokwamkela ukoyiswa, kwaye banokwenza izinto ngomsindo kwabanye.
Ngaba kukho naziphi na iingozi ezikhethekileyo?
Njengabazali, kufuneka niqaphele ngokukodwa ukwenzakala entloko (ukungqubana kwentloko). Izifundo zibonisa ukuba abadlali abane-ADHD banamathuba amaninzi okufumana ezi ngozi kunabanye, kwaye kuthatha ixesha elide ukuba baphile. Ngoko ke ukuba umntwana wakho uthanda imidlalo echaphazela kakhulu efana neragbi okanye ibhola ekhatywayo, cinga kabini.
Ekugqibeleni, ngowuphi umdlalo ofanelekileyo kumntwana wakho? Impendulo ilula. Umdlalo umntwana wakho anomdla kuwo kwaye awuthandayo ngumdlalo ongcono kuye. Ukuba umntwana wakho uyawuthanda, iingenelo ziya kuza ngokwemvelo.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga sisixhobo esinamandla kakhulu sokulawula iimpawu ze-ADHD. Kufana nonyango lwengqondo.
- Zama ukwenza umthambo ophakathi ubuncinane imizuzu engama-30-40, iintsuku ezi-4-5 ngeveki.
- Khetha umthambo okanye umdlalo owuthandayo kwaye okuzisela uvuyo. Loo nto iya kuba yeyona nto ikukhuthazayo ukuba uqhubeke.
- Thetha nogqirha wakho ngaphambi kokuba uqale umthambo ukuze ufumane ukuba loluphi uhlobo lomthambo olulungele wena.
- Okubaluleke kakhulu: Ungaze uyeke ukuthatha amayeza akho e-ADHD ngaphandle kwengcebiso kagqirha wakho kuba ubuzilolonga.
- Xa ukhetha umdlalo womntwana wakho, beka phambili izinto anomdla kuzo kunye nokonwaba kwakhe. Kwakhona, lumkela ukhuseleko.
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