Ngaba uthatha amayeza owanikwe ngugqirha ngenxa yengxaki yokungakwazi ukukhawulezisa ingqwalaselo (ADHD)? Ngaba wakha waphawula ukuba la mayeza abangela ukuba utyebe okanye unciphise umzimba? Usenokuba ukhathazekile kancinci kwaye uxhalabile ngale nto. Kodwa ungakhathazeki, le yinto eqhelekileyo kubantu abaninzi. Makhe sithethe ngayo ngokweenkcukacha ukuze siyiqonde ngcono.
Ngaba amayeza e-ADHD anokukunceda ngokwenene unciphise umzimba?
Ewe, ngamanye amaxesha amayeza aphambili anikwe i-ADHD anokubangela ukwehla kobunzima. Ngamafutshane, la awela kudidi lwamayeza avuselelayo. Usenokuba ukhe weva ngawo, anjenge-methylphenidate (Ritalin) kunye ne-amphetamine/dextroamphetamine (Adderall).
La mayeza asebenza ngokunciphisa umnqweno wokutya aze anyuse izinga lokutshisa komzimba wakho iikhalori. Enyanisweni, amanye ala mayeza asetyenziselwa ukunyanga iingxaki zokutya kakhulu kunye nokukunceda unciphise umzimba.
Ingakumbi abantwana abane-ADHD, banokufumana iingxaki zokutya kunye nokunyuka kwesisindo xa benikwa la mayeza avuselelayo. Oogqirha bahlala bekhangela oku kuba kunokuba nefuthe ekukhuleni komntwana.
Kutheni ke abanye abantu betyeba?
Nantsi ke ingxaki. Khawucinge nje, xa usela amayeza akho kusasa, awufuni kutya imini yonke. Kodwa ngokuhlwa okanye ebusuku, iziphumo zamayeza ziyaphela kancinci kancinci. Emva koko, indlala ebisele iphelile imini yonke inokuphinda ivele ngequbuliso.
Ngeli xesha, kuyathandeka ukutya kakhulu ngaphandle kokulawula. Oku kuyinyani ngakumbi ebusuku, kuba ukuba utya ngolo hlobo uze ulale, ezo khalori zinokugcinwa emzimbeni kwaye zikhokelele ekutyebeni.
Kwakhona, abanye abantu abane-ADHD kufuneka banyangwe ngezinye iimeko zempilo yengqondo, ezinje ngokudakumba. Ezinye ii-antidepressants ezinikwa ngaxeshanye zinokubangela ukutyeba. Ngoko ke ukuba uthatha amayeza angaphezu kwelinye, kubalulekile ukuthetha nogqirha wakho ngaloo nto.
Ngaba i-ADHD ngokwayo ingabangela ukuzuza ubunzima?
Ewe, ngenene. Awunakuyigxeka iyeza lodwa. I-ADHD ngamanye amaxesha inokukhokelela ekutyebeni, nokuba yi-ADHD nje. Izifundo zifumanise ukuba abantu abane-ADHD banamathuba aphindwe kahlanu okuba nobunzima obukhulu okanye ukutyeba kakhulu kunabantu abangenayo i-ADHD. Kukho izizathu ezahlukeneyo zoku.
Ubunzima bokulawula iimpulse (Ulawulo lweimpulse)
Olu luphawu oluphambili lwe-ADHD. Yiyo loo nto, xa ubona ukutya okumnandi, ingakumbi ukutya okungenampilo, uziva ngathi "kulungile ukutya iqhekeza," uze uqale ukulitya ngaphandle kokulawula. Kunzima ukuzibamba ekufuneni ukutya elinye iqhekeza lepizza okanye elinye iqhekeza lekhekhe. Yiyo loo nto abantu abane-ADHD behlala benesifo se-bulimia, isifo sokutya.
Unxibelelwano lweDopamine
I-Dopamine yikhemikhali esengqondweni yethu efana " nehomoni yolonwabo ." Xa sisitya into emnandi, emnandi, okanye eyonwabisayo, siziva sonwabile kwaye sanelisekile ngenxa yale `(Dopamine)`.
Abantu abane-ADHD badla ngokuba namanqanaba aphantsi e-dopamine engqondweni yabo. Yiyo loo nto ingqondo ihlala ikhangela izinto ezinokunyusa elo nqanaba le-dopamine. Ukutya ukutya okungenampilo okuneswekile eninzi, umgubo, kunye namafutha kunokubangela ukunyuka okukhulu kwe-dopamine ngequbuliso. Yiyo loo nto abantu abane-ADHD benqwenela izinto ezifana neekeyiki, iibhisikithi, kunye neetships.
Imikhwa yokutya kunye nobomi bemihla ngemihla
Ezinye iimpawu ze-ADHD zinokwenza kube nzima ukugcina imikhwa yokutya enempilo. Makhe sijonge indlela yokwenza oku.
| Uphawu lwe-ADHD | Indlela echaphazela ngayo ukutyeba |
|---|---|
| Ubunzima bokucwangcisa kwangaphambili | Siyalibala ukuzinika ixesha lokulungiselela ukutya okunempilo nokuzilolonga. Silingeka lula ukuba sithathe into evenkileni. |
| Ukuphazamiseka kwengqwalasela kunye nokulawula impembelelo | Uthenga izinto ezingabalulekanga kwivenkile enkulu kodwa ezingekhoyo kuluhlu. Uqala ukwenza ukutya okunempilo ekhaya, kodwa kunokubhajwa phakathi. |
| Andiziva ndihluthi | Ngenxa yokuba uxakekile usenza ezinye izinto (ukubukela iTV, ukujonga ifowuni yakho) ngelixa usitya, ingqondo yakho ayiqondi ukuba isisu sakho sigcwele. Ngenxa yoko, ugqibela ngokutya kakhulu. |
| Uxinzelelo kunye nokudinwa | Kungaba ngumkhwa ukutya ukuze ubaleke kuxinzelelo (ukutya ngokweemvakalelo) okanye ukukruquka. |
Senza ntoni ukulawula oku kunyuka kobunzima?
Kulungile, ngoku uyaqonda ukuba yintoni ebangela oku. Into ebalulekileyo kukuba yinto enokulawulwa . Nazi ezinye izinto ezilula onokuzenza.
1. Tshintsha indawo okuyo.
Enye yezona ndlela zilungileyo zokulawula umnqweno wakho wokutya kukugcina ukutya okungenampilo kude nokufikelela. Musa ukuzisa iitships ekhaya, iziselo ezineswekile, iikeyiki kunye neebhisikithi. Endaweni yoko, gcina izidlo ezinempilo efrijini onokuzitya xa uziva ulambile.
- Iziqhamo ezintsha
- Izinti zekaroti kunye nekhukhamba
- Amantongomane (njengee-cashews, amantongomane)
- Izilayi zetshizi
- Iyogathi enamafutha aphantsi
2. Lungelelanisa izinto.
Qiniseka ukuba wenza uluhlu lwezinto oza kuzithenga ngaphambi kokuba uye evenkileni enkulu. Qiniseka ukuba uthenga kuphela izinto ezikolu luhlu. Ngale ndlela, awuyi kuthenga izinto ongazidingiyo ngokungxama. Ukuba unengxaki yokupheka ukutya kwangosuku, pheka ukutya okwaneleyo kweveki ngosuku olunye uze ukugcine efrijini.
3. Sebenzisa amandla akho ukwenza umthambo.
Ukuba abantu abane-ADHD banomdla wokusebenza kakhulu, faka loo mandla ongezelelweyo kumthambo. Hamba uye kuhambahamba, yenza i-yoga, okanye uhlale egumbini lakho kwaye udanisa ingoma. Ukuba uziva ukruqukile kukuzilolonga iyure yonke, yahlulahlulwe ibe ziinxalenye ezincinci zemizuzu eli-10-15 kwaye ukwenze izihlandlo ezininzi ngemini.
4. Bhala phantsi inkqubela phambili
Ukuze uhlale ukhuthazekile, bhala phantsi into oyityayo kunye nento oyiqeqeshayo. Kukho nee-apps zefowuni ezintle ezinokukunceda koku. Ezinye ii-apps zide ziguqule ibe ngumdlalo, apho unokukhuphisana nabahlobo.
Eyona nto ibalulekileyo kukuba ukuba unengxaki enkulu okanye inkxalabo malunga nobunzima bakho, ngaphambi kokuba uyeke okanye utshintshe amayeza akho wedwa, qiniseka ukuba uxoxa ngale nto nogqirha wakho onyangayo. Uza kukunika isisombululo esifanelekileyo.
Umyalezo Wokuya Ekhaya
- Amayeza okuvuselela i-ADHD anokunciphisa ukutya aze abangele ukwehla kobunzima bomzimba. Nangona kunjalo, xa amayeza ephelile, ungaziva ulambile ngequbuliso, utye ngokungalawulekiyo, kwaye utyebe.
- Ayingomayeza kuphela, kodwa nemeko ye-ADHD ngokwayo (ukungakhathali, ukungabikho kwe-dopamine) inokuba ngunobangela wokwanda kobunzima.
- Musa ukugcina ukutya okungenampilo ekhaya. Endaweni yoko, gcina izidlo ezinempilo kufutshane.
- Ukucwangcisa ukutya kunye nokuzilolonga kwangaphambili kwenza kube lula ukulawula ubunzima.
- Ukuba unenkxalabo malunga notshintsho kubunzima bakho okanye iziphumo ebezingalindelekanga ezivela kumayeza, thetha nogqirha wakho ngoko nangoko.
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