多动症的食谱

三种饮食方法

虽然目前还没有治愈多动症的方法，但许多人都认为通过调整饮食有助于控制多动症症状，比如注意力集中等。

排除饮食法

美国儿科学术建议儿童避免食用含有人工添加剂的食物，并警告称这可能会加重多动症症状。多动症患者应避免吃以下几种添加剂：

    ·  人工色素

    ·  人工香精

    ·  防腐剂

    ·  人工甜味剂

许多早餐麦片、糖果和苏打水都含有这些化学物质，多年来，各国研究人员都研究了添加剂对多动症的影响。

少量饮食方法

少量饮食方法是一个短期的干预，以帮助人们确定哪些食物会恶化多动症症状。它具有很强的限制性，只吃少量食物，不会引起不良反应。如果在不吃某些食物后发现自己的症状有所减轻，这表明对该食物过敏或不耐受，从而导致多动症症状恶化。在使用少量饮食法后，人们尝试着吃其他食物并观察自己的反应。2017年的另一项研究证实，少量饮食法可以帮助人们识别和剔除过敏的食物。少量饮食法在一开始是非常严格的。例如，在某个饮食计划中只吃羊肉、鸡肉、土豆、大米、香蕉、苹果和花科蔬菜等。

地中海饮食法

地中海饮食(Mediterranean diet)，是泛指希腊、西班牙、法国和意大利南部等处于地中海沿岸的南欧各国以蔬菜水果、鱼类、五谷杂粮、豆类和橄榄油为主的饮食风格。对于多动症患者来说，地中海饮食法是较为安全的饮食方法。众所周知，地中海式饮食法有益于心脏和大脑的健康。它主要包括吃:水果、蔬菜、谷物、坚果类和有益健康的脂肪，如橄榄油等。

一些研究表明，地中海饮食法与多动症存在一定的关联，但结果并不表明地中海饮食法可以预防或治疗多动症症状。尽管如此，由于这种饮食方法也有其他健康益处，所以对于多动症患者来说，这是比较安全的饮食方法。

其他的饮食建议

以下饮食建议也可能对多动症患者有益:

·  饮食均衡；尽量多吃蔬菜、全谷物、蛋白质和欧米伽-3脂肪酸食物。

·  饮食规律；要定时吃饭，这对患有多动症的儿童来说是很重要的。

·  不要不吃饭，因为这可能会导致血糖下降，并且会过量食用垃圾食品。

·  在手边准备足够的健康食品作为补充，比如水果、坚果和切碎的蔬菜。

·  向医生咨询服用多种维生素和多种矿物质补充剂，这可能对挑食者和营养缺乏的人特别有帮助。

·  检查食品包装上的所有成分标签，避免含有人工添加剂和高糖的食品。

儿童膳食菜谱

尝试以下针对多动症儿童的健康饮食菜谱:

早餐:炒鸡蛋配樱桃番茄和全麦吐司，还有一小杯牛奶、菠菜、香蕉、奇亚籽和冷冻草莓做成的奶昔

小吃:黄瓜条和豆泥青椒条

午餐:一份奶酪和豆油炸玉米粉饼，配鳄梨色拉酱和辣酱，还有一片甜瓜

零食:什锦干果，核桃，杏仁和干浆果

晚餐:自制的三文鱼条、烤土豆和绿色蔬菜

甜点(可选):用低脂牛奶制成的冷冻巧克力布丁

多动症成人膳食菜谱

对于患有多动症的成年人来说，这个健康饮食食谱可能是一个很好的选择:

早餐:鳄梨和鸡蛋全麦吐司，花草茶或咖啡

零食:有浆果和奇异子的酸奶 

午餐:一份沙拉，上面有烤鲑鱼和藜麦，上面有混合的叶子、黄瓜和甜椒，上面还有葵花籽

小吃:蘸花生酱的苹果片

晚餐:鸡肉和蔬菜咖喱饭配糙米 

甜点(可选):1盎司优质黑巧克力和花草茶

总结：

总的来说，对于多动症患者来说，最好的饮食是医生推荐的，并且适用于大多数人的饮食—即富含水果、蔬菜、全谷物、健康脂肪和瘦蛋白的饮食。食物过敏或不耐受的人应该避免食用过敏原食物。此外，如果需要补充维生素和矿物质的话，一定要遵从医嘱。

英文原文：

Diets for ADHD

While there is no cure for ADHD, many people discuss certain diets or foods that they believe can help manage ADHD symptoms, such as hyperactivity and difficulty concentrating.

An elimination diet: Removing artificial additives

The AAP recommend that children avoid artificial additives, warning that they could worsen ADHD symptoms.Following a diet that eliminates additives would involve not eating:Many breakfast cereals, candies, and sodas contain these chemicals.Over the years, various researchers have looked into the effects of additives on ADHD.

The Few Foods diet

The Few Foods diet is a short-term intervention that helps people determine whether certain foods make their ADHD symptoms worse.

It is highly restrictive and involves eating only a small number of foods that are unlikely to cause an adverse reaction.

If a person notices a reduction in their symptoms after eliminating certain foods, this suggests that a food allergy or intolerance could be making their ADHD symptoms worse.

After beginning with the Few Foods diet, people gradually reintroduce other foods and watch for a reaction.

A different 2017 review confirms that the Few Foods diet could help children identify and eliminate problematic foods.

The Few Foods diet is extremely restrictive at the start. For example, one diet plan involves eating only lamb, chicken, potatoes, rice, bananas, apples, and cruciferous vegetables.

The Mediterranean diet

The Mediterranean diet is a safe diet for people with ADHD.

The Mediterranean diet is well known for benefiting the health of the heart and brain. It involves eating mainly:

·  fruits

·  vegetables

·  whole grains

·  legumes

·  nuts

·  healthful fats, such as olive oil

Some research suggests that not following a Mediterranean diet is associated with ADHD diagnosis. However, the results do not suggest that a Mediterranean diet could prevent or treat ADHD symptoms.

Nonetheless, because of the benefits to other areas of health, it is a safe diet for people with ADHD.

Other diet tips

The following diet tips may also benefit people with ADHD:

·  Eat balanced meals. Try to include a mix of vegetables, whole grains, protein, and omega-3 fatty acids in most meals.

·  Schedule regular meal and snack times, as routine is important for children with ADHD.

·  Do not skip meals, as this could lead to blood sugar crashes and excessive junk food consumption.

·  Keep plenty of healthful foods on hand for a quick snack, such as fruits, nuts, and chopped vegetables.

·  Speak to a doctor about taking a multivitamin and multimineral supplement, which may be especially helpful for picky eaters and people with nutrient deficiencies.

·  Check all ingredient labels on food packaging, and avoid foods that contain artificial additives and high amounts of sugar.

·  Shop around the perimeter of the grocery store, which tends to contain the most minimally processed whole foods.

Sample meal plan for children

Try the following healthful meal plan for children with ADHD:

breakfast: scrambled eggs with cherry tomatoes on whole-grain toast, and a small smoothie made with milk, spinach, banana, chia seeds, and frozen strawberries

snack: sticks of cucumber and bell peppers with hummus

lunch: a cheese and bean quesadilla with guacamole and salsa, and a slice of melon

snack: trail mix with walnuts, almonds, and dried berries

dinner: homemade salmon fish sticks, baked potato, and green vegetables

dessert (optional): frozen chocolate pudding made with low-fat milk

Sample meal plan for adults

This healthful meal plan may be a good option for adults with ADHD:

breakfast: avocado and eggs on whole-wheat toast, herbal tea or coffee

snack: yogurt with berries and chia seeds

lunch: a salad with baked salmon and quinoa on a bed of mixed leaves, cucumber, and bell peppers, topped with sunflower seeds

snack: sliced apple dipped in peanut butter

dinner: chicken and vegetable curry with brown rice

dessert (optional): 1 ounce of good-quality dark chocolate, and herbal tea

Summary

Some research suggests that certain dietary choices may help with some of the symptoms of ADHD. However, the evidence is limited.

In general, the best diet for people with ADHD is the diet that doctors recommend for most other people — one that is rich in fruits, vegetables, whole grains, healthful fats, and lean proteins. It should include limited amounts of saturated fats and junk foods.

People with food allergies or intolerances should avoid trigger foods. Also, some people require vitamin and mineral supplements, though it is important to speak with a doctor before taking them.