Ingabe ukudla okudlayo kungathinta ukunaka kwakho, ukugxila, noma ukungaphumuli? Abukho ubufakazi besayensi obucacile bokuthi izinkinga zokudla noma zokudla okunempilo zibangela ngqo isifo sokuntuleka kokugxila ngokweqile, noma i-ADHD. Kodwa-ke, ezinye izifundo zibonisa ukuthi ukudla okuthile kungaba nomthelela othile ezimpawini kubantu abambalwa.
Ngakho-ke, ingabe kukhona ukudla okufanele ukugweme uma unalesi simo? Noma uma ingane yakho inalesi simo, kufanele ushintshe ukudla kwayo? Ake sixoxe ngalokhu ngendlela elula wonke umuntu angayiqonda. Kodwa ngaphambi kokuzama noma yikuphi kwalokhu, kufanele nakanjani ukhulume nodokotela wakho , ngoba okunye ukudla kungathinta imithi oyiphuzayo.
Kuyini 'i-ADHD Diet' esiza nge-ADHD?
Uma kukhulunywa ngokudla okusiza nge-ADHD, akuwona umthetho ofanele wonke umuntu. Kuyahlukahluka kumuntu nomuntu, kuye ngezidingo zakhe. Kalula nje, kuyisethi yemikhuba yokudla engasiza ubuchopho bakho busebenze futhi kusize ekunciphiseni izimpawu ezifana nokungaphumuli nokunganaki.
Kunezindlela ezintathu eziyinhloko zokufinyelela lokhu:
- Gcina ukudla okulinganiselayo: Lapha sigxila eqinisweni lokuthi okunye ukudla kungathuthukisa izimpawu kanti okunye ukudla kungazibhebhethekisa. Futhi, ungase uphuthelwe ezinye izakhamzimba ezingasiza ekunciphiseni izimpawu.
- Ukuthatha izithasiselo: Ngale ndlela, ufaka izithasiselo zokudla okunempilo, njengamavithamini namaminerali, ekudleni kwakho. Umqondo uwukuthi uma ungatholi ngokwanele kwalokhu ekudleni kwakho, ukuntuleka kungenza izimpawu zakho zibe zimbi kakhulu.
- Ukudla Kokuqeda: Lokhu kuhilela ukususa ngokuphelele ukudla okuthile noma izithako zakho ocabanga ukuthi zithinta ukuziphatha noma izimpawu zakho.
Yini enhle kumuntu one-ADHD ukuthi ayidle?
Akukakabibikho ucwaningo oluningi mayelana nokudla okuthile kwe-ADHD. Idatha ilinganiselwe futhi imiphumela ixubile. Kodwa-ke, ochwepheshe abaningi bezempilo bakholelwa ukuthi ukudla esikudlayo kungasiza ekunciphiseni izimpawu .
Ngokusho kochwepheshe, noma yini enhle ebuchosheni cishe izoba yinhle ku-ADHD.
Ngakho ake sibone ukuthi yini enhle ongayifaka ekudleni.
| Uhlobo lokudla | Incazelo nokubaluleka |
|---|---|
| Ukudla okucebile ngamaprotheni | Ubhontshisi, uphizi, ushizi, amaqanda, inyama, namakinati afana nama-cashew namakinati kuyimithombo emihle yamaprotheni. Ukufaka lokhu ekudleni kwakho kwasekuseni nakusihlwa kungakusiza ukuthi ugxile kangcono . Kungasiza futhi imithi ye-ADHD ukuthi ihlale isikhathi eside. |
| Ama-carbohydrate Ayinkimbinkimbi | Lawa “ama-carbohydrate amahle.” Imifino kanye nezithelo ezithile ezifana namawolintshi, amapheya, ama-apula, nama-kiwi kuyingxenye yaleli qembu. Zigaywa kancane emzimbeni futhi zinikeza amandla amahora amaningi . Uma zengezwa ekudleni kwakho kwakusihlwa noma kwakusihlwa, zingakusiza futhi ukuthi ulale kahle ebusuku. |
| Ama-fatty acid e-Omega-3 | Lokhu kutholakala ngobuningi ezinhlanzini ezijulile zolwandle njenge-salmon ne-tuna. Ama-walnut, ama-Brazil nuts, uwoyela womnqumo, namafutha e-canola nawo aqukethe ama-omega-3. Lokhu kubaluleke kakhulu empilweni yobuchopho . Uma kudingeka, ungathatha futhi isithasiselo se-omega-3 ngeseluleko sikadokotela wakho. |
Yini okungafanele umuntu one-ADHD ayidle?
Okunye ukudla akunikezi izakhamzimba ozidingayo ukuze uphile impilo enempilo . Uma une-ADHD, kungcono ukugwema okulandelayo.
| Uhlobo lokudla okungaphilile | Izibonelo kanye nomthelela |
|---|---|
| Ukudla okunoshukela | Ushukela unezela amakhalori kuphela, kodwa awunikezi izakhamzimba ezibalulekile. Ubangela nezifo ezifana nesifo sikashukela kanye nokukhuluphala ngokweqile. Nciphisa ukudla kwakho iziphuzo ezibandayo, iziphuzo ezinoshukela, i-toffee, ushokoledi, amakhekhe, amabhisikidi, kanye nokudla okupakishwe ngangokunokwenzeka. |
| Ama-carbohydrate Alula | Lokhu kufana "nama-carbohydrate amabi." Amuncwa ngokushesha ngumzimba, okubangela ukwanda okungazelelwe kwamazinga kashukela egazini. Bese ehla ngokushesha, okukushiya uzizwa ukhathele futhi ucasukile. Izibonelo zifaka phakathi uju, ushukela, isinkwa, ilayisi elimhlophe, namazambane angenazo izikhumba zawo. |
| Amafutha Angaphilile | Ukunciphisa ukudla okuthosiwe nokubhakiwe, ukhilimu, ushizi, ubisi olunamafutha agcwele, kanye nenyama enamafutha amaningi (ingulube, inyama yenkomo) enamafutha amaningi agcwele njengebhotela, i-ghee, uwoyela kakhukhunathi, namafutha esundu kuhle kakhulu empilweni yenhliziyo. |
| I-caffeine | Uma uthatha imithi evuselelayo ye-ADHD, akuwona umqondo omuhle ukwengeza enye imithi evuselelayo, i-caffeine. Ikhofi, itiye, iziphuzo ezinikeza amandla, iziphuzo ezibandayo, kanye noshokoledi konke kuqukethe i-caffeine. Uma lokhu kukwenza uzizwe ukhathazekile noma unenkinga yokulala, kuwukuhlakanipha ukukunciphisa. |
Izinto okufanele uzengeze ekudleni kwengane ene-ADHD
Nazi ezinye zokudla ezizosiza izingane ukuba zithuthukise ubuchopho obunempilo njengoba zikhula.
Amaqanda
Iphrotheni nezakhamzimba ezisemaqandeni kusiza izingane ukuthi zigxile . Ungabilisa iqanda ngesidlo sasekuseni, noma wenze isangweji lamaqanda.
I-yogathi yamaGreki
Amafutha abalulekile empilweni yobuchopho. I-yogathi yamaGreki, enamaprotheni amaningi kuneyogathi evamile, isiza ekugcineni ukuxhumana okuhle phakathi kwamangqamuzana obuchopho.
Imifino eluhlaza
Imifino eluhlaza njengespinashi, i-kale, kanye nemifino eluhlaza igcwele i-folate namavithamini. Lokhu kusiza ekukhuleni kwamangqamuzana obuchopho. Njengoba ezinye izingane zingathandi ukudla imifino eluhlaza, esikhundleni sesaladi, ungenza i-smoothie enemifino eluhlaza, noma uyifake ku-omelet noma i-lasagna.
Inhlanzi
Inhlanzi iwumthombo omuhle we-vitamin D kanye nama-omega-3 fatty acids, avikela ukuguga kobuchopho kanye nokulahlekelwa yinkumbulo. Izinhlanzi ezifana ne-tuna ne-salmon zinhle kakhulu.
I-oatmeal
Ama-oats, aqukethe amaprotheni amaningi kanye ne-fiber, asiza ukugcina imithambo yegazi enhliziyweni nasebuchosheni ihlanzekile. Ucwaningo olulodwa luthole ukuthi izingane ezazidla ama-oats ngaphambi kwesikole zenza kangcono emisebenzini yokukhumbula kunalezo ezazidla okusanhlamvu okunoshukela.
Ingabe izithasiselo zokudla zilungele i-ADHD?
Abanye ochwepheshe bathi abantu abane-ADHD kufanele bathathe isithasiselo samavithamini namaminerali nsuku zonke. Kodwa-ke, abanye bathi uma udla ukudla okunempilo, akudingeki ukuthi uthathe lezi zithasiselo. Azikafakazelwa ngokwesayensi ukuthi ziyasiza wonke umuntu one-ADHD.
Cabanga ngalokhu: Ezinye izifundo zithole ukuxhumana okungenzeka phakathi kwe-iron, i-zinc, i-omega-3, i-vitamin D, kanye nokuntuleka kwe-magnesium kanye ne-ADHD. Kodwa lokhu akukafakazelwa kabanzi.
Ngakho-ke, uma wena noma ingane yakho nicabanga ukuthatha isithasiselo sokudla okunempilo, qiniseka ukuthi nikhuluma nodokotela wakho kuqala. Ungaqali lutho ngaphandle kweseluleko sikadokotela wakho. Khumbula, ukuthatha amavithamini amaningi kungaba yingozi emzimbeni.
Liyini iqiniso ngokuqeda ukudla okuthile (Elimination Diet)?
Ngale ndlela, ukhetha ukudla ocabanga ukuthi kubangele izimpawu zakho bese uyeka ukukudla ngokuphelele. Bese ubona ukuthi izimpawu zakho ziyathuthuka yini. Ucwaningo ngalokhu lusaqhubeka, futhi imiphumela ayicacile. Ngakho-ke, ososayensi abaningi abakuncomi ukuphathwa kwe-ADHD.
Kodwa-ke, kunezinto ezimbalwa abanye abantu abakhathazeka ngazo:
- Izithasiselo zokudla: Imibala yokwenziwa (ikakhulukazi obomvu nophuzi), izinto ezinambithekayo (njenge-aspartame, i-MSG), kanye nezilondolozi kucatshangwa ukuthi zandisa ukusebenza ngokweqile kwezinye izingane. Ngisho ne-American Academy of Pediatrics manje iyavuma ukuthi ukugwema lokhu kuyindlela enengqondo yezingane ezine-ADHD.
- Ushukela: Abanye abantwana baba nomdlandla ngokweqile ngemva kokudla ukudla okunoshukela omningi, kodwa abukho ubufakazi bokuthi lokhu kubangela i-ADHD.
- I-Caffeine: Njengoba kushiwo ngaphambili, ukugwema noma ukunciphisa i-caffeine kungcono kakhulu kubantu abaningi.
Uma uzama noma iyiphi yalezi zinto,Lokhu kufanele kwenziwe kuphela ngaphansi kwesiqondiso sikadokotela wakho, njengoba ukuyeka ukudla okuthile kungancisha ingane yakho izakhamzimba ezidingayo.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba kungakafakazelwa ukuthi ukudla kubangela i-ADHD ngqo, ukudla okunomsoco nokulinganiselayo kungasiza kakhulu ekuthuthukiseni impilo yobuchopho kanye nokulawula izimpawu.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma kwengane yakho, noma ngaphambi kokuqala izithasiselo zokudla okunempilo ezifana namavithamini, qiniseka ukuthi ukhuluma nodokotela wakho.
- Zama ukufaka ukudla okucebile ngamaprotheni, ama-carbohydrate ayinkimbinkimbi (ama-carbohydrate amahle), kanye nama-omega-3.
- Ukunciphisa ukudla okunoshukela, ama-carbohydrate alula, kanye nezithasiselo zokwenziwa (imibala, ukunambitheka) ngangokunokwenzeka kuhle empilweni yawo wonke umuntu.
- Wonke umuntu uhlukile. Okusebenzela omunye umuntu kungase kungasebenzi komunye. Ngakho-ke yiba nesineke, futhi ngeseluleko sezokwelapha, thola okusebenzela wena noma ingane yakho kangcono.
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