从饮食下手，改善多动症病情

虽然目前还没有标准的针对多动症患者的饮食，但许多说法表示，通过改善饮食可以缓解多动症症状。因此，多动症患者最好多注意自己的饮食。一些研究表明，遵循特定的饮食方法-如排除饮食法、少量饮食法和地中海饮食法（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），这些都对多动症患者来说都十分有益。

一．有益于多动症的最佳食物

某些食物能更好地保持我们的精力和并且维持血糖水平、提高注意力。这些食物对多动症患者尤其有益。

１、富含蛋白质的食物

鸡蛋和全麦面包有益于多动症患者。蛋白质对大脑的健康至关重要，它在产生神经递质（大脑化学物质）方面起着关键作用。富含蛋白质的饮食也可以防止血糖水平的激增，从而减少多动症的患病几率。

富含蛋白质的食物有：

·  肉类及家禽

·  鱼类和贝类

·  豆类和扁豆

·  鸡蛋

·  坚果

２、复合碳水化合物

和蛋白质一样，复合碳水化合物可以帮助防止血糖升高。摄入碳水化合物也会让人产生饱腹感，降低食用糖的欲望。此外，如果睡前吃的话，可能还会有助于睡眠。

富含复合碳水化合物的食物有：

·  水果

·  蔬菜

·  全麦面包和意大利面

·  糙米

·  豆类和扁豆

３、维他命和矿物质

某些研究认为多动症与人体某些微量营养元素低有关系，包括铁、镁、锌、维生素B-6和维生素D。然而，目前尚不清楚人体内低含量的微量营养元素是否会导致多动症的加重，也不清楚摄入这些微量营养元素是否能改善症状。无论如何，它们都是饮食中必不可少的营养物质，所以多摄入这些营养物质大有益处。

富含维生素和矿物质的食物

·  铁：牛肉、肝、芸豆、豆腐

·  锌：肉、贝类、豆类和坚果

·  镁：南瓜籽、杏仁、菠菜和花生

·  维生素B-6：鸡蛋、鱼、花生和土豆

·  维生素D：脂质鱼、牛肉肝、蛋黄和维生素D强化食品。

４、欧米伽－３脂肪酸

奇异籽是欧米伽-3脂肪酸的最佳来源。欧米伽-3脂肪酸是人体的必需脂肪酸，这对人的心脏和大脑的健康起着重要作用。多动症患者体内的欧米伽－３脂肪酸含量较低。一些研究表明，补充欧米伽-3脂肪酸有助于改善多动症状。Understand.org是一家非盈利组织，该组织展开了一项研究，研究表明，欧米茄-3脂肪酸可以提高多动症儿童的注意力、活力，同时还能提高记忆力。但是该组织警告称欧米伽脂肪酸不是治疗多动症药物的替代品。

富含欧米伽－３脂肪酸的食物

·  三文鱼、金枪鱼等脂质鱼

·  胡桃（树）( walnut的名词复数 )

·  奇异籽

·  亚麻籽

二．饮食禁忌

多动症患者最好避免食用以下几种食品

１、糖类

含糖食物会导致血糖升高，从而影响人体健康，一些研究表明，摄入过量的糖类或者经常喝软饮料的人，其诊断出多动症的几率更高。即使不能改善多动症的症状，但减少摄糖量对每个人来说都是个健康的选择，因为减少摄糖可以降低患糖尿病、肥胖和蛀牙的风险。

２、其他单一碳水化合物

糖是一种单一且精制的碳水化合物。其他单一的碳水化合物也会导致血糖水平变化，我们应该酌量食用。

3、含单一碳水化合物较多的食物：

·  糖果

·  白面包

·  米饭

·  白面

·  土豆

·  炸薯条

·  苏打水

·  运动饮料

·  马铃薯薯条

４、咖啡因

少量的咖啡因可能对患有多动症的人有益，一些研究表明，咖啡因可以提高人们的注意力。然而，咖啡因可以强化某些多动症药物的疗效，包括药物产生的不良反应。多动症患者应该减少咖啡因的摄入，尤其是在服用多动症药物的情况下。儿童和青少年应该完全避免摄入茶、咖啡和可乐等含有咖啡因的饮品。

５、人工添加剂

避免食用含有人工添加剂的食物有利于多动症患者的病情。美国儿科学会（AAP）建议食品添加剂，特别是人工色素会使多动症症状恶化，所以儿童要避免吃此类食物。人工添加剂也可能干扰激素分泌、影响儿童正常的生长和发育。

许多预包装和加工食品含有人工着色、香精和防腐剂，包括：

·  早餐谷物片

·  糖果

·  饼干

·  软饮料

·  混合型果汁

·  儿童维生素

6、过敏源

研究人员称，避免潜在的过敏原，如麸质、小麦和大豆，可以改善注意力，减少多动行为。然而，避免食用此类过敏原食物可能只对那些过敏的人起作用。在剔除这些过敏原食物之前，最好参考一下医生的建议。

英文原文：

While there is no definitive ADHD diet, many sources claim that certain diets, foods, and meal plans can help reduce symptoms. Certain choices may, therefore, be better for people with attention deficit hyperactivity disorder (ADHD).

Some research suggests that following specific diets — such as elimination diets, the Few Foods diet, and the Mediterranean diet — could play a role in managing ADHD.

Best foods for ADHD

Certain foods are better at keeping a person's energy and blood sugar levels stable and improving concentration. These foods may especially benefit people with ADHD.

Protein-rich foods 

Eggs and whole-grain bread may benefit people with ADHD.

Protein is essential for the health of the brain, and it plays a key role in producing brain chemicals called neurotransmitters.

Including protein in a meal also prevents spikes in blood glucose levels. Some people suggest that these surges increase hyperactivity.

Foods rich in protein include:

· meat and poultry products

· fish and shellfish

· beans and lentils

· Eggs

· Nuts

Complex carbohydrates

Like protein, complex carbohydrates can help prevent blood sugar spikes.

Eating this type of carbohydrate also keeps a person feeling fuller for longer, which may stop them from snacking on sugar-filled foods.

In addition, when people eat them before bedtime, these foods may encourage better sleep.

The foods below contain complex carbohydrates:

Fruits

Vegetableswhole-grain bread and pastabrown ricebeans and lentils

Vitamins and minerals 

Some studies link ADHD with low levels of certain micronutrients, including iron, magnesium, zinc, vitamin B-6, and vitamin D.

However, it is unclear whether these lower levels lead to the development of ADHD and whether consuming more of these nutrients can improve symptoms.

Nonetheless, they are all essential nutrients in the diet, so eating more foods that contain them is unlikely to cause harm.

People can find these nutrients in the following foods:

· iron: beef, liver, kidney beans, and tofu

· zinc: meat, shellfish, beans, and nutsmagnesium: pumpkin seeds, almonds, spinach, and peanutsvitamin B-6: eggs, fish, peanuts, and potatoesvitamin D: fatty fish, beef liver, egg yolks, and fortified foods

Omega-3 fatty acids

Chia seeds are a good source of omega-3 fatty acids.

Omega-3 fatty acids are essential fats that a person must get from their diet. They play a role in heart and brain health.

Children with ADHD may have reduced levels of omega-3 fats. Some research suggests that consuming more omega-3s may help modestly improve symptoms.

According to an interview conducted by a group of nonprofit organizations called Understood.org, omega-3s may improve attention, focus, motivation, and working memory in children with ADHD.

However, they caution that more research is necessary and that omega-3 fatty acids are not a substitute for ADHD medications.

Some sources of omega-3 fatty acids include:

Foods to limit or avoid

Adults and children with ADHD may feel better if they limit or avoid the following:

Sugar　

Eating sugary foods can cause blood glucose spikes and crashes, which can affect energy levels.

some studies indicate a link between high consumption of sugar and soft drinks with a higher prevalence of ADHD diagnosis, other research finds no connection.

Even if it does not improve ADHD symptoms, limiting sugar intake is a healthful choice for everyone, as it may reduce the risk of diabetes, obesity, and tooth decay.

Other simple carbohydrates

Sugar is a simple — or refined —carbohydrate.

Other simple carbohydrates can also contribute to rapid changes in blood sugar levels and people should only consume them in moderation.

The foods below contain simple carbohydrates:

Caffeine

Small amounts of caffeine may benefit some people with ADHD — some research suggests that it can increase concentration levels.

However, caffeine can intensify the effects of certain ADHD medications, including any adverse reactions that a person may experience.

Adults with ADHD should limit their caffeine intake, especially if they are taking ADHD medications. Children and teenagers should avoid tea, coffee, and cola completely.

Artificial additives

Some children with ADHD can benefit from removing artificial additives from their diets.

The American Academy of Pediatrics (AAP) recommend that children avoid these additives, particularly food colorings because they can worsen ADHD symptoms.

Artificial additives may also interfere with hormones, growth, and development.

Many prepackaged and processed products contain artificial coloring, flavors, and preservatives, including some:

breakfast cereals　早餐谷物片

· Candies　糖果

· Cookies　饼干

· soft drinks　软饮料

· fruit punches混合型果汁

· vitamins for children　儿童维生素

Allergens　

Some researchers claim that removing potential allergens — such as gluten, wheat, and soy — can improve focus and reduce hyperactivity.

However, eliminating these allergens likely only benefits those who actually have an allergy or intolerance. Consider discussing food allergies with a doctor or dietician before removing these foods from the diet.