Ingabe unenkinga yokuhlala ugxile emsebenzini owodwa ngesikhathi? Ingabe unenkinga yokuhlala ugxile futhi ukunaka kwakho kuhlala kuzulazula? Uma ulwa nalezi zinto, ungase ube ne -Attention-Deficit/Hyperactivity Disorder (ADHD). Kodwa ungakhathazeki. Ngaphezu kokwelashwa udokotela wakho akunikeza kona, kukhona enye into enamandla kakhulu engakusiza ukuphatha lezi zimpawu. Lokho ukuzivocavoca umzimba.
Ingabe ukuzivocavoca kuyasiza ngempela nge-ADHD?
Sonke siyazi ukuthi ukuzivocavoca kungakusiza ukuthi ube sesimweni esihle futhi wehlise isisindo. Kodwa izinzuzo zokuzivocavoca ebuchosheni bakho zidlula kakhulu lokho. Cabanga nje, ngemva kweseshini eyodwa nje, ukugxila kwakho kwengqondo, ukusebenza kobuchopho, amandla, kanye nokugxila kuzothuthuka, futhi ukudideka kwakho kwengqondo kuzoncipha. Kalula nje, ukuzivocavoca kufana nomuthi wakho we-ADHD, othinta ubuchopho bakho.
Lokhu kungenxa yokuthi uma sizivocavoca, ubuchopho bethu bukhipha amakhemikhali abizwa ngokuthi ama-neurotransmitters. Elinye lala makhemikhali yi -dopamine . Le dopamine yiyo esisiza sigxile futhi sicabange kahle. Abantu abane-ADHD bavame ukuba namazinga aphansi ale khemikhali ebuchosheni babo. Ukuzivocavoca kwandisa leli zinga le-dopamine, okungasiza ukulawula izimpawu.
| Izinzuzo zokuzivocavoca umzimba | Incazelo elula |
|---|---|
| Ukucindezeleka nokukhathazeka okuncishisiwe | Ingqondo izizwa ilula futhi izolile. |
| Ukulawula imizwa engazelelwe | Ukuziphatha okuphoqelekile kanye nokuziphatha okuphindaphindayo kuyancishiswa. |
| Ukuthuthukisa inkumbulo yokusebenza | Ikhono lokusebenza ngenkathi ukhumbula izinto eziningana ngesikhathi esisodwa liyathuthuka. |
| Ukuthuthukiswa komsebenzi wokuphatha | Amakhono afana nokuhlela, ukuhlela, nokukhumbula imininingwane ayathuthuka. |
| Amazinga akhuphukile e-brain-derived neurotrophic factor (BDNF) | Lena iphrotheni esiza ekufundeni nasekukhumbuleni. Iyakhula ngokuzivocavoca. |
Khumbula, lezi zinzuzo zokuzivocavoca zifana nomuthi, okusho ukuthi azihlali phakade. Ngakho-ke cabanga ngeseshini yakho yokuzivocavoca 'njengomthamo' wokwelashwa kosuku. Hlosa ukuzivocavoca izinsuku ezine noma ezi-5 ngesonto, okungenani imizuzu engama-30-40 ngosuku .
Kubalulekile ukuthi ukuzivocavoca okukhethayo "kube nzima kakhulu." Lokhu kusho ukuthi ngenkathi uvivinya umzimba:
- Isilinganiso senhliziyo yakho kufanele sikhuphuke.
- Udinga ukuphefumula ngokushesha nangokujulile.
- Udinga ukujuluka .
- Imisipha yakho kufanele izwakale ikhathele.
Uma ungaqiniseki ngalokhu kushuba, khuluma nodokotela wakho ukuze akunike iseluleko.
Hlobo luni lokuzivocavoca ongalwenza?
Kunezinhlobo eziningi zokuzivocavoca ezilungele umuntu one-ADHD. Into ebaluleke kakhulu ukukhetha into ekufanele futhi oyithandayo.
Ukuzivocavoca nge-aerobic
Lezi yinoma yiziphi izivivinyo ezikhuphula izinga lokushaya kwenhliziyo yakho. Uma wenza lolu hlobo lokuzivocavoca imizuzu engama-30-40 ilandelana, kudala izindlela ezintsha zemizwa ebuchosheni futhi kugcwalise ubuchopho ngamakhemikhali asiza ekugxiliseni ingqondo.
- Ukugijima
- Ukuhamba ngokushesha
- Ukuhamba ngebhayisikili
- Ukubhukuda
Lokhu kungenziwa ngaphakathi noma ngaphandle. Kodwa uma ungakwazi, vivinya umzimba ngaphandle, endaweni yemvelo . Izifundo zibonise ukuthi ukuzivocavoca ngaphandle kunciphisa izimpawu ze-ADHD ngaphezu kokuzivocavoca ngaphakathi endlini.
Ukuzivocavoca okuyinkimbinkimbi okubandakanya ingqondo
Uma ukuzivocavoca kuyinkimbinkimbi kakhulu, kulapho kuzuzisa khona ubuchopho. I-Karate, i-Taekwondo, i-JudoKubuciko bokulwa, kugcizelelwa kakhulu ukuzithiba kanye nokuhlanganiswa kwengqondo nomzimba. Ngalolu hlobo lomdlalo, ungathuthukisa amakhono anjengalawa:
- Ukunaka nokugxila
- Ibhalansi yomzimba
- Ukuphathwa Kwesikhathi (Isikhathi)
- Inkumbulo
- Ukuqonda imiphumela yezenzo zomuntu
Uma ungazithandi kakhulu izimpi, ungazama izinto ezinjengalezi eziphonsela inselelo ingqondo nomzimba wakho:
- Ukukhuphuka amadwala
- Umdanso
- I-Gymnastics
- I-Yoga
Ezemidlalo Zeqembu
Ukujoyina umdlalo weqembu, njenge-softball, ibhola likanobhutshuzwayo, noma ikhilikithi, kungaba yindlela enhle yokuzigcina umatasa izinsuku ezimbalwa ngesonto. Imidlalo yeqembu inikeza izinzuzo zomzimba zokuzivocavoca, kanye nenzuzo eyengeziwe yokuba neqembu lomphakathi elizokugqugquzela . Ukusebenza njengeqembu kuthuthukisa namakhono akho okuxhumana, amakhono okuhlela, kanye nokuzethemba.
Uqhubeka kanjani nalokhu?
Kungaba yinselele kumuntu one-ADHD ukunamathela esimisweni esifanayo. Kodwa khumbula, ukuze ubone imiphumela, kufanele uqhubeke nokuzijwayeza. Ngakho-ke, lawa macebiso azokusiza ukuthi uqhubeke nomkhuba.
- Zama izinto ezahlukene: Esikhundleni sokwenza ukuzivocavoca okufanayo nsuku zonke, shintsha indlela osebenza ngayo usuku nosuku noma isonto nesonto. Lokhu kuzokusiza uzizwe unesithukuthezi esincane.
- Thola umlingani: Uma uzivocavoca nomngane, uzoba nomdlandla wokuqhubeka. Futhi uma ukhuluma ngenkathi ujuluka, ngeke uqaphele ukuthi isikhathi sihamba.
- Ukuzivocavoca ekuseni: Uma kuhambisana nesimiso sakho, vivinya umzimba ekuseni, ngaphambi kokuthatha imithi yakho. Ngaleyo ndlela, ungathola okuningi kula makhemikhali akwenza uzizwe ungcono akhiqizwa ebuchosheni.
- Ungayeki ukuphuza imithi: Ukuzivocavoca umzimba kuyindlela enhle yokuqeda izimpawu ze-ADHD, kodwa akulona neze ithuba lokusebenzisa imithi yakho. Ungayeki ukuphuza imithi yakho ngaphandle kweseluleko sikadokotela wakho.
Ingabe ezemidlalo zilungele izingane ezine-ADHD?
Ukuthi ingane ene-ADHD kufanele ihileleke noma cha kwezemidlalo kungaba umbuzo omkhulu kubazali. Kodwa into eyodwa iningi lochwepheshe elivumelana ngayo ukuthi izinzuzo zemidlalo ezinganeni zinkulu kakhulu.
Izinzuzo zemidlalo
- Ukuxhumana nabantu: Umdlalo onemithetho kanye nesiyalo yindawo engcono kakhulu yokufunda ukusebenza nabanye abantwana.
- Ukubeka Imigomo: Ukudlala kungafundisa izingane ngemigomo yesikhathi esifushane neyesikhathi eside.
- Ukuzethemba: Ngezinye izikhathi lapho ingane engeyinhle ezifundweni iphumelela kwezemidlalo, kungaba yisikhuthazo esikhulu ekuzithembeni kwayo.
Izinselele ezingaba khona
- Ukuphazamiseka: Ungase ungayinaki imiyalelo yomqeqeshi bese ukhohlwa ngemithwalo yemfanelo yeqembu lakho.
- Isithukuthezi: Ingane ingase izizwe inesithukuthezi ngoba ukuzijwayeza ezemidlalo kuphindaphindwa ngendlela efanayo.
- Ukulawula ngokomzwelo: Izingane ezine-ADHD zingase zibe namawala, zibe nenkinga yokwamukela ukunqotshwa, futhi zingase zithukuthelele abanye.
Ingabe zikhona izingozi ezikhethekile?
Njengabazali, kufanele niqaphele kakhulu ukulimala ekhanda (ukubhajwa kwekhanda). Izifundo zibonisa ukuthi abasubathi abane-ADHD banamathuba amaningi okuhlupheka ngalezi zingozi kunabanye, futhi kuthatha isikhathi eside ukululama. Ngakho-ke uma ingane yakho ithanda imidlalo enomthelela omkhulu njenge-rugby noma ibhola, cabanga kabili.
Ekugcineni, yimuphi umdlalo ongcono kakhulu enganeni yakho? Impendulo ilula. Umdlalo ingane yakho ewuthanda kakhulu futhi ewuthandayo ngumdlalo ongcono kakhulu kuyo. Uma ingane yakho iwuthanda, izinzuzo zizoza ngokwemvelo.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzivocavoca kuyithuluzi elinamandla kakhulu lokulawula izimpawu ze-ADHD. Kufana nomuthi wobuchopho.
- Zama ukuzivocavoca umzimba ngamandla aphakathi okungenani imizuzu engama-30-40, izinsuku ezingu-4-5 ngesonto.
- Khetha ukuzivocavoca noma umdlalo owuthandayo futhi okukulethela injabulo. Lokho kuzoba yisisusa esikhulu sokuqhubeka.
- Khuluma nodokotela wakho ngaphambi kokuqala ukuzivocavoca ukuze uthole ukuthi yikuphi ukuzivocavoca okufanele.
- Okubaluleke kakhulu: Ungalokothi uyeke ukuthatha imithi yakho ye-ADHD ngaphandle kweseluleko sikadokotela wakho ngoba ubulokhu uzivocavoca.
- Uma ukhetha umdlalo wengane yakho, beka phambili izinto ezithandwa yiyo kanye nokuzijabulisa kwayo. Futhi, cabanga ngokuphepha.
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