過度活躍症是一種同腦部神經系統功能有關的發展障礙。
香港的患病率估計為每200人中便有一個，其症狀包括不專注、好動、衝動、易怒等，影響孩子的社交及學習生活

(一) 必需脂肪酸 — 奧米加3 (ω- 3)
這是一種你希望孩子多吃的脂肪。它們是腦部傳遞訊息的重要元素!
研究發現患有過度活躍症的兒童大多缺乏這類脂肪酸。
因此，給孩子們吸收大量的EPA和DHA或有助改善活躍症症狀。
含豐富ω- 3的食物: 三文魚、沙丁魚、亞麻籽、奇異子和堅果
孩子建議每天至少補充500 (4-6歲); 1000 (>6歲)毫克的ω- 3，
但現代人的飲食中往往缺乏ω- 3...而且要身體取得這樣大量的ω- 3其實也有難度。
爸媽不妨考慮給孩子服用魚油補充劑，但要注意的是魚油來源的安全性 (廠商是否提供重金屬含量的報告？)

(二) 維生素B群
有人將維生素B群稱為”聰明藥”, 因為它們提供葡萄糖 (大腦的”燃料”) 到大腦與神經系統;
改善認知能力; 調節情緒, 有助抑制不安狂躁等情緒問題。
有研究顯示缺乏維生素B6的人會易怒，注意力不足和喪失短期記憶呢!
食物來源: 酵母、動物肝臟、全麥穀物和麵包、米、堅果、牛奶、雞蛋、瘦肉、魚類、蔬果和豆製品。

（三）蛋白質
蛋白質有助穩定血糖，能改善因血糖降低而出現的過動症狀。
研究發現過度活躍兒童進食含豐富蛋白質的早餐和午餐後，過度活躍的症狀相對地減少了。
動物蛋白來源: 雞蛋、牛奶、魚、肉類等
植物蛋白來源: 黃豆、豆腐、黑豆、藜麥、西蘭花、菠菜、芝麻、杏仁、花生、南瓜籽等

（四）鈣和鎂
鈣除了強健骨骼和牙齒外，它還幫助神經系統傳達訊息，改善過動孩子的行為。
鎂則能鎮靜神經和負責肌肉的放鬆活動，改善肌肉抽搐和繃緊等症狀。
鈣的來源: 芝麻、豆腐、深綠色蔬菜如西蘭花、羽衣甘藍葉(Kale)、杏仁、巴西果仁、亞麻籽。
鎂的來源: 以紫菜的含量最高 (460mg鎂/100g紫菜)，
另外還有海帶、綠葉蔬菜如菠菜、堅果、全穀類、香蕉等；
料理時可添加一些海鹽，少用已失去大量鎂的精製鹽。

（五）鋅和鐵
ADHD患者大腦分泌的多巴胺*較一般人低。
鋅正是調節腦內多巴胺分泌的重要因素, 有助促進神經系統正常操作;而鐵也是製造多巴胺的因素之一。
因此，缺乏鋅和鐵，將改變多巴胺接收器的強度和分泌，引起孩子的行為問題。
值得一提的是，維生素C可以幫助身體從食物中吸收鐵質。
*多巴胺是一種腦內分泌物。它傳遞快樂、興奮的情緒，又被稱作快樂物質。
鋅: 牡蠣、動物肝臟、牛肉、穀物、蝦子、茄子、核桃、豆類、蛋黃
鐵: 牛肉、貝穀類海產、穀物、肝臟、大豆、南瓜籽、核桃、扁豆、葡萄乾、紅棗、菠菜

(六) 益生菌
多數患ADHD的小孩腸內也缺少益生菌，使有害細菌過度繁殖，影響消化系統，從而衍生營養吸收不足的問題。
有些壞菌甚至會分泌毒素。這些毒素會在腸壁鑽小洞， 導致「腸漏症」
(引發兒童神經表現異常或情緒障礙的因素之一)。
給孩子服用益生菌補充劑可以幫助腸內菌叢生態平衡，提升營養吸收力及改善腸漏症。
這樣除了有助減少ADHD症狀，還能提高小孩的免疫力呢!

資料來源：
撰文：Organic Mama Ltd.
由HK BioTek Ltd. 提供

Hyperactivity is a developmental disorder related to central nervous system.
Its prevalence in Hong Kong is one in every two hundred people. The symptoms implicated in ADHD are difficulties in concentration, restlessness, irritability, etc, impacting the social lives and educational opportunities of these children.

1) Essential Fatty Acids – Omega-3 (ω- 3) Fatty Acids
This is the fatty acid that you want your kid to eat more. They are vital elements of signal transmission in the brain. Research indicates that most of the ADHD children lack this type of fatty acids. Therefore, ingestion of significant amount of EPA and DHA may help improving ADHD symptoms.
ω- 3 Fatty Acids-rich foods: Salmon, Sardine, Flaxseed, Chiaseed and nuts
Children are recommended to ingest at least 500 (aged 4-6); 1000 (> aged 6) mg ω- 3 fatty acids. However, common diets in modern society are always low in ω- 3 fatty acids. Also, it can be difficult for us absorb the suggested quantity solely by foods. Thus, Parents may consider giving fish oil supplementation to children, but you have to aware of the safety of the fish oil origin. (Does the factory provide the heavy metal quantity testing report?)

2) Vitamin B Complex
Vitamin B complex is called ‘Smart Drugs’ as they provide glucose (fuel of the brain) for our brain and central nervous system, improves cognitive functions, regulates emotions and helps suppressing the trepidation and mania emotions. Research studies reveal that people suffering from vitamin B6 deficiency will be irritable, difficult to concentrate and lose short-term memory.
Food sources: yeast, animal liver, whole-grains products, rice, nuts, cow milk, chicken egg, lean meat, fishes, vegetables and bean products.

3) Proteins
Proteins help stabilizing blood glucose and hence improve the symptoms of hyperactivity due to decline of blood glucose level. Scientific evidence found out that after hyperactive children ate protein-rich breakfast and lunch, hyperactive symptoms have been reduced relatively.
Animal proteins: Chicken Egg, cow milk, fishes, meats, etc.
Plant proteins: soy bean, tofu, black beans, quinoa, broccoli, spinach, sesame seed, almond, peanut, pumpkin seeds, etc.

4) Calcium and Magnesium
Apart from strengthening bones and teeth, calcium also assists in neurological signal transmissions improving hyperactive kids’ behaviors. Magnesium has a calming effects on nervous system and is responsible for relaxation activities of muscles, relieving muscle twitching and tightness.
Calcium sources: Sesame seed, tofu, dark green vegetables like broccoli, kale, almond, brazil nut and flaxseed.
Magnesium sources: its highest amount present in seaweed (460mg/100g kelp)
Others include kelp, green leafy vegetables like spinach, nuts, whole grains, banana, etc.
Sea salt can be used in cooking to replace low-magnesium refined salt.

5) Zinc and Iron
The secretion of dopamine* in ADHD patients is lower than normal individuals. Zinc is the important element regulating the dopamine secretion in central nervous system and promoting the normal functions of nervous system. Also, iron is one of the factors to modulate the production of dopamine. Therefore, zinc and iron deficiency will change the sensitivity of dopamine receptors and its secretion resulting in the behavioral problems in children. One noteworthy point is that vitamin C increases the absorption of iron from foods.
*Dopamine is a chemical secreted from the brain, which provides the mood of happiness and excitation. Hence, it is also called ‘happy substance’.
Zinc sources: Oyster, animal liver, beef, grains, shrimp, eggplant, walnut, beans, egg yolk.
Iron sources: Beef, shellfish, cereals, liver, soybeans, pumpkin seeds, walnuts, lentils, raisins, dates, spinach

6) Probiotics
Majority of the ADHD children has probiotics insufficient in their guts so that harmful bacteria grow excessively impacting digestive system and thus deriving nutrient malabsorption problems. Some bad bacteria may even secrete toxins which create pores on the intestinal lining causing ‘leaky gut syndrome’ (One of the triggers of childhood neurological abnormalities or emotional disruptions). Supplementation of probiotics for children can restore the symbiotic balance between good and bad bacteria in gut enhancing nutrient absorption and improving leaky gut syndrome. Not only is the ADHD symptoms reduced, the immunity of children is also strengthened.

Sources of information:
Chinese Written by Organic Mama Ltd.
Translated & Provided by HK BioTek Ltd.
English version is provided by HK BioTek Ltd. In case of any discrepancy between the Chinese and English
versions, the Chinese version shall prevail.




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