多动症的膳食疗法

有助于集中注意力（包括多动症患者）的食物

每天吃苹果虽然不能控制多动症症状，但对人体有很大益处。研究表明，吃些能促进大脑发育的食物有助于提高注意力和集中力。没有一定的食物可以完全代替药物来控制多动症的病情，但是研究人员正在深入研究饮食在多动症患者中改善记忆力和注意力方面的作用。

目前，有关改善多动症的饮食中最热门的话题是必需脂肪酸（EFA）。俄亥俄州克利夫兰诊所(Cleveland Clinic)的儿科营养师塔拉·哈伍德(Tara Harwood)说，虽然儿童缺乏脂肪酸可能会加重多动症症状，但我希望看到更多的研究实例来证实这个说法。

鲑鱼

这种富含脂肪的鱼类富含一种必需脂肪酸-3。鲑鱼中含有丰富的DHA(二十二碳六烯酸)。因为DHA可以促进儿童的大脑发育，所以这些脂肪酸对儿童十分有益处(也可以作为多动症饮食疗法)，哈伍德表示，“你现在可以在超市的货架上看到一些酸奶、鸡蛋和其他食品中都添加了DHA。”但研究还不能证明DHA确实能改善多动症症状并且改善记忆力。

坚果和亚麻籽

哈伍德表示，坚果中也富含必需脂肪酸的，尤其是核桃。亚麻籽也含有大量的必需饱和脂肪酸，这是多动症饮食的一个很好的补充。让您的吃一些核桃，或者在饭菜中加入亚麻籽或亚麻籽油可以帮助控制多动症症状。

富含维生素D的食物

研究发现，维生素D可能有助于增强大脑功能，并且提高记忆力，这对多动症患者来说极为有益。牛奶、谷物和其他富含维生素D的食物中都富含这种“大脑维生素”，太阳照射也可以补充维生素D。多动症饮食中应该包括的其他生素包括维生素B1、B6和B12，这些都可以有助于改善大脑功能。

纤维和蛋白质

健康、均衡的饮食对每个人都很重要，尤其是对那些通过饮食疗法来改善多动症症状的儿童和成年人。哈伍德说，“这类人群要尽量必须食用单糖和加工食品，因为这些食物可能会导致血液中胰岛素和低血糖的激增。这也会使得人体中的能量时而低时而高，为了保持能量水平的稳定和注意力的集中，我们可以试着在食物中添加纤维和瘦肉蛋白，另外复合碳水化合物也需要更长的时间来分解和消化，所以它们也有助于控制血糖偏高。”

银杏和人参

研究人员已经探索了多种草药对多动症症状的影响，尤其是银杏和人参。银杏叶可以促进血液流动和向大脑运输氧气，从而有助于增强大脑功能和提高记忆力。但是像草药和补品这样的替代药物应该谨慎使用，尤其是对儿童。如果为控制多动症症状而服用草药之前，请咨询您的医生。

咖啡因

治疗多动症最成功的药物是兴奋剂，兴奋剂能缓解多动症患者的多动症。咖啡因作为一种兴奋剂，用于许多饮料中，如咖啡、绿茶、苏打水和能量饮料和一些食物中。研究人员发现，多动症饮食中的增添咖啡因有助于改善多动症儿童的大脑功能和他们的多动行为。

蓝莓

蓝莓这种浆果中富含抗氧化剂，对人体健康十分有益。而且在近期的研究中，蓝莓也被发现对大脑功能有很大的促进作用。蓝莓补剂可以改善老年痴呆症患者的大脑功能和记忆力。虽然蓝莓可能不足以改善多动症的症状，但在你的谷类食品或沙拉中加入一些蓝莓对注多动症患者来说是十分有益的。

英文原文：

Foods to Help You Focus

An apple a day can't keep ADHD symptoms at bay, but it might not hurt either. Nosh on these brain-boosting foods that research has linked to improved attention and focus.

There's no special food that can completely control ADHD symptoms in lieu of medication, but researchers are delving a bit deeper into the role that an ADHD diet can play in improving memory and focus. Right now, the hottest topic in ADHD diet is EFAs, or essential fatty acids. But while it's possible that an EFA deficiency in children can worsen ADHD symptoms, says Tara Harwood, RD, a pediatric dietitian at the Cleveland Clinic in Ohio, "I would still like to see additional research to confirm results of initial studies."

Salmon

These fatty fish are a great source of omega-3 fatty acids, one type of essential fatty acid. Salmon is particularly rich in an EFA called DHA (docosahexaenoic acid), says Harwood. These EFAs are essential for children (and as part of an ADHD diet) because they're major building blocks in the development of a child's brain. "You can now see DHA added to yogurts, eggs, and other foods on the grocery store shelf," she adds. But studies haven't been able to prove that DHA does improve ADHD symptoms or that it leads to memory improvement.

Nuts and Flaxseeds

Nuts are another rich source of EFAs, says Harwood, "especially walnuts." Flaxseeds are also chock-full of EFAs, and are a good addition to an ADHD diet. Let your little one snack on a handful of walnuts, or add flaxseeds or flaxseed oil to meals you cook to help manage ADHD symptoms. Flaxseed is also available in supplement form.

Vitamin D-Fortified Foods

Studies have found that vitamin D may help with brain function and memory improvement, so it is a valuable asset to any ADHD diet. This "brain vitamin" can be found in milk, cereals, and other foods fortified with vitamin D, but also through exposure to sunlight. Other brain vitamins that should be included in an ADHD diet include vitamins B1, B6, and B12, which are all linked to improved brain function.

Fiber and Protein

A healthy, balanced diet is important for anyone, but particularly for children or adults creating an ADHD diet plan for memory improvement. "Avoid processed foods and simple sugars," says Harwood, "which may promote spikes in blood insulin and low blood sugars." That can lead to ups and downs, and periods of high and low energy. To keep energy levels stable and keep your focus, try "adding fiberand lean protein to meals," she says. Complex carbohydrates also take longer to break down and digest, so they'll help control blood sugar as well.

Ginkgo Biloba and Ginseng

Researchers have explored the effect of herbs on ADHD symptoms, particularly ginkgo biloba and ginseng. It's thought that ginkgo biloba boosts blood flow and oxygen to the brain, which can help improve function and memory. But alternative medicine like herbs and supplements should always be used with caution, especially in children. Talk to your doctor before taking any herbs to manage ADHD symptoms.

Caffeine

Some of the most successful medications in treating ADHD symptoms are stimulants, which actually work to calm hyperactivity in people with ADHD. Caffeine is a stimulant found in many drinks — such as coffee, green tea, sodas, and energy drinks — and some foods. Researchers have found that caffeine in an ADHD diet helped improve brain function and behavior in children with ADHD.

Blueberries

These berries are packed with antioxidants, which offer a number of health benefits. But in recent studies, blueberries have been found to be big brain boosters, too. Blueberry supplements were found to improve brain function and memory in seniors with dementia. Although blueberries may not be enough to manage ADHD symptoms, topping your cereal or salad with the fruits — or popping a handful of them — can be great additions to an ADHD diet.