Ingabe uthatha imithi oyinikezwe udokotela yokwelapha isifo sokungakwazi ukugxilisa ingqondo (ADHD)? Wake waphawula ukuthi lo muthi ukwenza ukhuluphale noma wehlise isisindo? Ungase ukhathazeke kancane futhi ukhathazeke ngalokhu. Kodwa ungakhathazeki, lokhu kuyinto evamile kubantu abaningi. Ake sixoxe ngakho ngokuningiliziwe ukuze sikuqonde kangcono.
Ingabe imithi ye-ADHD ingakusiza ngempela ukwehlisa isisindo?
Yebo, ngezinye izikhathi imithi eyinhloko enikezwa i-ADHD ingabangela ukwehla kwesisindo. Kalula nje, le mithi iwela esigabeni semithi evuselelayo. Kungenzeka ukuthi uke wezwa ngayo, njenge-methylphenidate (Ritalin) kanye ne-amphetamine/dextroamphetamine (Adderall).
Le mithi isebenza ngokunciphisa isifiso sakho sokudla nokwandisa izinga umzimba wakho oshisa ngalo amakhalori. Eqinisweni, eminye yale mithi isetshenziselwa ukwelapha izinkinga zokudla ngokweqile nokusiza ukwehlisa isisindo.
Izingane ezine-ADHD, ikakhulukazi, zingase zibe nezinkinga ngokudla kanye nokukhuluphala uma zinikwa le mithi evuselelayo. Odokotela bahlala beqaphile lokhu ngoba kungaba nomthelela ekukhuleni kwengane.
Pho kungani abanye abantu bekhuluphala?
Nakhu lapho inkinga ikhona khona. Cabanga nje, uma uphuza umuthi wakho ekuseni, awuzizwa sengathi ufuna ukudla usuku lonke. Kodwa kusihlwa noma ebusuku, imiphumela yomuthi iyaphela kancane kancane. Khona-ke, indlala ebingasekho usuku lonke ingase ibuye ngokuzumayo.
Phakathi nalesi sikhathi, kuyayenga ukudla okuningi ngaphandle kokulawula. Lokhu kuyiqiniso ikakhulukazi ebusuku, njengoba uma udla kanjalo bese ulala, lawo makhalori cishe azogcinwa emzimbeni futhi aholele ekukhuluphaleni.
Futhi, abanye abantu abane-ADHD badinga ukwelashwa ngezinye izimo zempilo yengqondo, njengokucindezeleka. Eminye imithi yokucindezeleka enikezwa ngesikhathi esisodwa ingabangela nokukhuluphala. Ngakho-ke uma uthatha imithi engaphezu kweyodwa, kubalulekile ukukhuluma nodokotela wakho ngalokho futhi.
Ingabe i-ADHD ngokwayo ingadala ukukhuluphala?
Yebo, impela. Awukwazi ukusola umuthi wedwa. I-ADHD ngezinye izikhathi ingaholela ekukhuleni kwesisindo, noma ngabe kuyi-ADHD nje. Izifundo zithole ukuthi abantu abane-ADHD banamathuba aphindwe kahlanu okuba nesisindo esikhulu noma ukukhuluphala kunabantu abangenayo i-ADHD. Kunezizathu eziningana zalokhu.
Ubunzima bokulawula imizwa (Ukulawula imizwa)
Lesi yisibonakaliso esiyinhloko se-ADHD. Yingakho, uma ubona ukudla okumnandi, ikakhulukazi ukudla okungenamsoco, uzizwa sengathi "kulungile ukudla ucezu," bese uqala ukukudla ngaphandle kokulawula. Kunzima ukuzibamba ekufuneni ukudla olunye ucezu lwe-pizza noma olunye ucezu lwekhekhe. Yingakho abantu abane-ADHD bevame ukuba ne-bulimia, inkinga yokudla.
Ukuxhumeka kwe-Dopamine
I-Dopamine iyikhemikhali ebuchosheni bethu efana "ne -hormone yenjabulo ." Uma sidla okuthile okumnandi, okumnandi, noma okujabulisayo, sizizwa sijabule futhi sanelisekile ngenxa yale `(i-Dopamine)`.
Abantu abane-ADHD bavame ukuba namazinga aphansi e-dopamine ebuchosheni babo. Yingakho ubuchopho buhlala bufuna izinto ezingakhuphula lelo zinga le-dopamine. Ukudla ukudla okungenamsoco okunoshukela omningi, ufulawa, namafutha kungabangela ukwanda okungazelelwe kwe-dopamine. Yingakho abantu abane-ADHD befisa izinto ezinjengamakhekhe, amabhisikidi, nama-chips.
Imikhuba yokudla kanye nokuphila kwansuku zonke
Ezinye izimpawu ze-ADHD zingenza kube nzima ukugcina imikhuba yokudla enempilo. Ake sibheke ukuthi kanjani.
| Isibonakaliso se-ADHD | Indlela okukuthinta ngayo ukukhuluphala |
|---|---|
| Ubunzima bokuhlela kusengaphambili | Sikhohlwa ukuzinika isikhathi sokulungiselela ukudla okunempilo nokuzivocavoca. Silingeka kalula ukuba sithathe okuthile esitolo. |
| Ukukhubazeka kokunaka nokulawula umfutho | Uthenga izinto ezingadingekile esitolo esikhulu ezingekho ohlwini. Uqala ukupheka ukudla okunempilo ekhaya, kodwa kungabhajwa phakathi. |
| Angizizwa ngigcwele | Ngenxa yokuthi umatasa wenza ezinye izinto (ukubukela i-TV, ukuhlola ifoni yakho) ngenkathi udla, ubuchopho bakho abuqapheli ukuthi isisu sakho sigcwele. Ngenxa yalokho, ugcina udla kakhulu. |
| Ukucindezeleka kanye nesithukuthezi | Kungaba umkhuba ukudla ukuze ubalekele ukucindezeleka (ukudla ngokomzwelo) noma isithukuthezi. |
Senzani ukulawula lokhu kukhula kwesisindo?
Kulungile, manje usuyaqonda ukuthi yini ebangela lokhu. Into ebalulekile ukuthi kuyinto engalawulwa . Nazi ezinye izinto ezilula ongazenza.
1. Shintsha indawo okuyo.
Enye yezindlela ezinhle kakhulu zokulawula isifiso sakho sokudla ukugcina ukudla okungenamsoco kude. Ungalethi ama-chips ekhaya, iziphuzo ezinoshukela, amakhekhe, namabhisikidi. Kunalokho, gcina ukudla okulula okunempilo esiqandisini ongakudla uma uzizwa ulambile.
- Izithelo ezintsha
- Izinti zekaroti nekhukhamba
- Amantongomane (njenge-cashew, amantongomane)
- Izingcezu zikashizi
- I-yogurt enamafutha aphansi
2. Hlela.
Qiniseka ukuthi wenza uhlu lwezinto ozothenga ngaphambi kokuya esitolo esikhulu. Qiniseka ukuthi uthenga izinto ezikulolo hlu kuphela. Ngaleyo ndlela, ngeke uthenge izinto ongazidingi ngokuphazima kweso. Uma unenkinga yokupheka ukudla kosuku, pheka okwanele isonto ngosuku olulodwa bese ukugcine efrijini.
3. Sebenzisa amandla akho ekuzivocavoceni.
Uma abantu abane-ADHD benomfutho wegazi ophakeme, faka lawo mandla engeziwe ekuzivocavoca. Hamba uyohambahamba, wenze i-yoga, noma uhlale ekamelweni lakho bese udansa ingoma. Uma uzizwa unesithukuthezi sokuzivocavoca ihora lonke, hlukanisa kube yizicucu ezincane zemizuzu eyi-10-15 bese ukwenza izikhathi eziningana ngosuku.
4. Qopha inqubekela phambili
Ukuze uhlale unomdlandla, bhala phansi lokho okudlayo nalokho okuzivocavocayo. Kukhona nezinhlelo zokusebenza ezinhle ze-smartphone ezingasiza ngalokhu. Ezinye izinhlelo zokusebenza zize zikuguqule zibe umdlalo, lapho ungancintisana khona nabangani.
Into ebaluleke kakhulu ukuthi uma unenkinga enkulu noma ukukhathazeka ngesisindo sakho, ngaphambi kokuyeka noma ukushintsha imithi yakho wedwa, qiniseka ukuthi uxoxa ngalokhu nodokotela wakho okwelaphayo. Uzokunikeza ikhambi elifanele kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Imithi evuselelayo ye-ADHD inganciphisa isifiso sokudla futhi ibangele ukwehla kwesisindo. Kodwa-ke, uma umuthi usuphelile, ungazizwa ulambile ngokuzumayo, udle ngokungalawuleki, futhi ukhuluphale.
- Akuyona imithi kuphela, kodwa nesimo se-ADHD ngokwaso (ukungacabangi, ukuntuleka kwe-dopamine) kungaba yimbangela yokukhuluphala.
- Ungagcini ukudla okungenamsoco ekhaya. Kunalokho, gcina ukudla okulula okunempilo eduze.
- Ukuhlela ukudla nokuzivocavoca kusenesikhathi kwenza kube lula ukulawula isisindo.
- Uma unenkinga mayelana nokushintsha kwesisindo sakho noma imiphumela emibi evela emithini, khuluma nodokotela wakho ngokushesha.
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