Ngaba ukufumanisa kunzima ukuqhubeka nomsebenzi ofanayo? Ngaba uphazamiseka lula? Ngaba uyadinwa kwaye awukwazi ukugqiba umsebenzi owuqalileyo? Ezi zinokuba ziimpawu ze-Adult Attention-Deficit/Hyperactivity Disorder (ADHD). Le meko inokuchaphazela yonke into ebomini bakho. Kodwa ungakhathazeki. Ukongeza kumayeza anikwa ngugqirha wakho, zininzi izinto onokuzenza ukuze ubomi bakho bemihla ngemihla bube lula kancinci. Ayizizo zonke izinto ezinokulungiswa ngomkhwa omnye, kodwa xa udibanisa indlela yokuphila elungileyo kunye nokutya, ungabona umahluko omkhulu. Masibone ukuba zeziphi.
Masiqale usuku ngokutya okunempilo.
Abantu abane-ADHD basengozini enkulu yokuba nokutyeba kakhulu. Iingcali zisazama ukufumanisa ukuba kutheni kanye kanye. Kusenokuba kungenxa yokuba awuyihoyi kangako into oyityayo, okanye kungenxa yokuba awazi ukuba uzele nini. Zombini ezi zinto zinokukhokelela ekutyeni ukutya okuncinci kunye nokutya kakhulu.
Ukuba awuqinisekanga ukuba unganamathela njani ekutyeni okunempilo, buza ugqirha wakho. Angakuthumela kwingcali yokutya esebenza nabantu abane-ADHD.
Nazi ezinye iingcebiso ezilula zokukuqalisa:
Yitya ukutya okunesondlo. Akukho kutya okanye ivithamin enye eya kunyanga iimpawu zakho. Endaweni yoko, yitya ukutya okuninzi kangangoko okungasetyenziswanga kakuhle kwaye kungenazo izithako zokwenziwa ezininzi. Oku kulungile kubo bonke abantu abadala.
| Yintoni onokuyongeza kwipleyiti yakho | Imizekelo |
|---|---|
| Iziqhamo nemifuno emitsha | Iziqhamo, imifuno, kunye nemifuno enemibala eyahlukeneyo yonke imihla. |
| Amazimba | Irayisi ekrwada, oats, kurakkan, atta umgubo. |
| Amafutha asempilweni (Amafutha angagcwaliyo) | I-avokhado, ii-cashews, ii-peanuts, ioyile yomnquma. |
| Iproteni engenamafutha | Intlanzi, inkukhu, amaqanda, iitships, ii-peas, iilentils. |
Cwangcisa ukutya
Ngamanye amaxesha ungaphazanyiswa uze ungatyi. Emva koko, xa ulambile, ungakhetha into engeyompilo onokuyitya ngokukhawuleza. Ukuze uphephe oku, cwangcisa ukutya kwakho ngexesha kwaye ugcine ukutya okunesondlo kufutshane.
- Yenza uluhlu ngaphambi kokuba uye kuthenga. Oku kuya kukunceda uphephe ukuthenga izinto ezingeyomfuneko .
- Phekani ukutya kunye ngosuku olulandelayo. Emva koko akufuneki nikhawuleze nilungiselele ukutya kusasa.
- Sika imifuno kwangaphambili. Kulula xa upheka.
- Gcina izinto ezifana nerayisi eluhlaza, iilentils, kunye neetships ekhaya rhoqo.
Ukuzilolonga asinto nje ifunekayo!
Uphando olutsha lubonisa ukuba ukuzilolonga rhoqo kunokunceda ukunciphisa iimpawu ze-ADHD. Iingcali zikholelwa ukuba oku kuyenzeka kuba xa sizilolonga, ii-neurotransmitters ezifana ne-dopamine kunye ne-norepinephrine zikhutshwa kwiingqondo zethu. Ngamafutshane, ezi zifana nezithunywa ezincinci kwiingqondo zethu ezisizisela ulonwabo, ingqwalasela, kunye nochulumanco. Iintlobo eziphambili zamayeza avuselelayo asetyenziselwa ukunyanga i-ADHD zisebenza ngokulawula umsebenzi wezi khemikhali.
Njengabo bonke abantu abadala, abantu abane-ADHD kufuneka bafumane ubuncinci imizuzu engama-30 yokuzilolonga ngokulinganisela, iintsuku ezi-5 ngeveki . Izinto ezifana nokuhamba ngokukhawuleza kunye nokubaleka zilungile koku.
Iingenelo zokuzilolonga kuwe:
- Inciphisa uxinzelelo.
- Kuzisa ulonwabo kunye nempiliso engqondweni.
- Inceda ukulawula iminqweno.
- Inciphisa ukusebenza kakhulu.
- Ukuphuhlisa isakhono sokucwangcisa nokugqibezela umsebenzi.
Ngaba uyazi ixabiso lokulala kakuhle?
Umntu omdala oqhelekileyo kufuneka alale iiyure ezisi-7 ukuya kwezisi-9 ngobusuku . Kodwa ukuba une-ADHD, unokuba nengxaki yokulala okanye yokulala. Ezi ngxaki zokulala zingenza iimpawu zakho ze-ADHD zibe zimbi ngakumbi.
Ukuba unengxaki yokulala, thetha nogqirha wakho. Kusenokufuneka ulungise ixesha olithathayo amayeza akho okanye utshintshele kwelinye iyeza. Ugqirha wakho uya kujonga naziphi na iimeko zempilo ezinokubangela ukuba ulale.
Umzekelo, ukunyanga izifo ezifana nezi kunokunceda ulale kakuhle:
- Ukungalali
- Ukudakumba okanye ixhala
- I-Obstructive Sleep Apnea
- Iingxaki zesingqisho se-Circadian
- Isifo seMilenze eNgaphumliyo
- I-Narcolepsy
Kwakhona, ungalandela le mikhwa ukuze ulale kakuhle.
| Iingcebiso zokulala kamnandi |
|---|
| Musa ukusela ikofu, iti, kunye notywala ngaphambi kokuba ulale. |
| Ukuzilolonga, kodwa kungabi kufutshane kakhulu nexesha lokulala. |
| Lala ngexesha elifanayo yonke imihla uze uvuke ngexesha elifanayo. |
| Kuphephe ukulala emini, ingakumbi emva kwemini. |
| Zama ukusebenzisa ingubo enobunzima. Abanye abantu bafumanisa ukuba iyabanceda balale ngcono. |
Ukuba akukho nanye kwezi zinto incedayo, buza ugqirha wakho ukuba ungabonana nengcali yokulala.
Kufuneka siyeke imikhwa emibi.
Ungasebenzisa imikhwa engeyiyo eyompilo ukuze uhlangabezane nokungonwabi kwe-ADHD. Nangona kunjalo, kubalulekile ukunciphisa okanye ukususa ngokupheleleyo ezinye izinto, ingakumbi ukuba une-ADHD.
- Ukusetyenziswa kweziyobisi notywala: Ziphephe ngokupheleleyo ezi zinto. Abanye abantu baphendukela kutywala okanye kwi-marijuana ukuze banciphise iimvakalelo ezimbi ezifana nosizi nomsindo obangelwa yi-ADHD. Kwakhona, izinto ezifana ne-nicotine (iicuba) kunye ne-cocaine zinokukunika amandla okwethutyana afana nalawo uwafumana kumayeza e-ADHD. Kodwa inyani yile, abantu abane-ADHD basengozini enkulu yokuba ngamakhoboka kwezi zinto.
- Ukutshaya: Ukuba umama utshaya ngexesha lokukhulelwa, umntwana unokuba semngciphekweni omkhulu wokuba ne-ADHD. Kwakhona, abantu abane-ADHD banamathuba aphindwe kabini okutshaya kunabo bangenayo. Wakuba uqalile ukutshaya, kunokuba nzima kakhulu ukuyeka. Ukuba ufuna uncedo lokuyeka lo mkhwa, qiniseka ukuba uthetha nogqirha wakho.
- Ixesha lesikrini: Eli lixesha apho ungenakuphila ngaphandle kwefowuni. Kodwa lumka malunga nexesha olichitha kuyo. I-ADHD inokukwenza ube nethuba lokuba "ngumkhwa we-smartphone."
Ungayilawula njani ingcinezelo?
Ubomi bemihla ngemihla bunokuba nzima xa une-ADHD. Xa uphantsi koxinzelelo olukhulu, iimpawu zakho ze-ADHD zinokuba mandundu. Kunokuba nzima ukulawula iingcinga neemvakalelo zakho.
Buza ugqirha wakho malunga nendlela yokubandakanya iindlela zokulawula uxinzelelo kwisicwangciso sakho sonyango. Nazi ezinye iingcebiso anokuzicebisa.
| Iindlela zokunciphisa uxinzelelo | Ungayenza njani loo nto? |
|---|---|
| Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci. | Kuyadinisa ukubona umsebenzi omkhulu ngaxeshanye. Yahlulahlula ibe ngamanyathelo amancinci uze uwagqibezele nganye nganye. |
| Sebenzisa ikhalenda. | Cwangcisa umsebenzi kunye namadinga kwangaphambili. I-app yekhalenda ekwifowuni yakho ilungele oku. |
| Ziqhelanise nesiqhelo. | Xa usebenza ngexesha elifanayo yonke imihla, ingqondo yakho iziva ikhululekile. |
| Ukucamngca ngengqondo | Gxila kumzuzu wangoku. Imizuzu emi-5 ukuya kweli-10 ngosuku yanele. |
| Ziqhelise iindlela zokuzola ingqondo | Ungayizolisa ingqondo yakho ngeendlela ezifana nokuphefumla nzulu. |
| Fumana uncedo lweengcali. | Iindlela ezifana neCognitive Behavioral Therapy (CBT) zinokuba luncedo kakhulu. |
Xa ufuna uncedo, ungoyiki ukuthetha ngalo. Baninzi abantu abanokuqonda into ojamelene nayo. Buza ugqirha wakho okanye unontlalontle malunga namaqela enkxaso onokuzibandakanya nawo.
Umyalezo Wokuya Ekhaya
- I-ADHD yabantu abadala ayilotyala lakho. Yimeko yempilo enokulawulwa.
- Sela amayeza njengoko ugqirha wakho ekuyalele. Kunye noko, kubaluleke kakhulu ukuba nokutya okunempilo, ukuzilolonga rhoqo, kunye nokulala ngokwaneleyo.
- Ziphephe ngokupheleleyo imikhwa emibi efana neziyobisi, utywala, nokutshaya. Ezi zinto zingenza imeko yakho ibe mandundu.
- Uxinzelelo lunokwenza iimpawu ze-ADHD zibe mandundu, ngoko funda iindlela zokulawula uxinzelelo.
- Ukuba unengxaki yokujongana nezi zinto wedwa, ungaze ungathandabuzi ukucela uncedo. Thetha ngokukhululekileyo ngayo yonke le nto nogqirha wakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho