Ingabe unenkinga yokuphuza?

Abantu abaningi abanezinkinga zotshwala abakwazi ukusho ukuthi ukuphuza kwabo kungalawuleki nini. Kubalulekile ukuthi wazi ukuthi uphuza kangakanani. Kufanele wazi nokuthi ukusebenzisa kwakho utshwala kungayithinta kanjani impilo yakho nalabo abaseduze kwakho.

Isiphuzo esisodwa silingana no-12-ounce (oz), noma ama-355 milliliters (mL), ikani noma ibhodlela likabhiya, ingilazi eyodwa ye-5-ounce (148 mL) yewayini, i-1 cooler yewayini, i-cocktail eyodwa, noma i-shot eyodwa yotshwala obunzima. Cabanga ngayo:

• Uvame kangakanani ukuphuza utshwala
• Uneziphuzo ezingaki lapho uphuza
• Ukuthi noma yikuphi ukuphuza okwenzayo kuthinta kanjani impilo yakho noma eyabanye

Nayi imihlahlandlela yokuphuza utshwala ngokuzibophezela, inqobo nje uma ungenayo inkinga yokuphuza.

Amadoda aphilile aze afike eminyakeni engama-65 kufanele azilinganisele:

• Iziphuzo ezingadluli ku-4 ngosuku olungu-1
• Iziphuzo ezingadluli ku-14 ngesonto

Abesifazane abaphilile kuze kube yiminyaka engama-65 kufanele bakhawulele koku:

• Iziphuzo ezingadluli ku-3 ngosuku olungu-1
• Iziphuzo ezingadluli ku-7 ngesonto

Abesifazane abaphilile babo bonke ubudala namadoda aphilile angaphezu kweminyaka engama-65 kufanele bazilinganisele kulokhu okulandelayo:

• Iziphuzo ezingadluli ku-3 ngosuku olungu-1
• Iziphuzo ezingadluli ku-7 ngesonto

Abahlinzeki bezempilo babheka ukuphuza kwakho kungaphephile kwezokwelapha lapho uphuza:

• Izikhathi eziningi ngenyanga, noma kaningi ngesonto
• Iziphuzo ezi-3 ukuya kwezi-4 (noma ngaphezulu) ngosuku olungu-1
• Iziphuzo ezi-5 noma ngaphezulu ngesinye isikhathi ngenyanga, noma ngisho masonto onke

Ungaba nenkinga yokuphuza uma okungenani unezici ezimbili ezilandelayo:

• Kunezikhathi lapho uphuza kakhulu noma ngaphezulu kunalokho obekuhlelile.
• Awukwazanga ukunciphisa noma ukuyeka ukuphuza uwedwa, noma ngabe uzame noma ufuna.
• Uchitha isikhathi esiningi uphuza, ugula ngenxa yokuphuza, noma weqa imiphumela yokuphuza.
• Isifiso sakho sokuphuza sinamandla kakhulu, awukwazi ukucabanga nganoma yini enye.
• Ngenxa yokuphuza, awenzi lokho okulindeleke ukuthi ukwenze ekhaya, emsebenzini noma esikoleni. Noma, uqhubeka ugula ngenxa yokuphuza.
• Uyaqhubeka nokuphuza, yize utshwala budala izinkinga emndenini wakho noma kubangani.
• Uchitha isikhathi esincane noma awusabambi iqhaza emisebenzini ebikade ibalulekile noma obuyijabulela. Esikhundleni salokho, usebenzisa leso sikhathi ukuphuza.
• Ukuphuza kwakho kuholele ezimweni lapho wena noma omunye umuntu ubengalimala, njengokushayela uphuzile noma uya ocansini olungaphephile.
• Ukuphuza kwakho kukwenza ukhathazeke, ucindezeleke, ukhohlwe, noma kubangele ezinye izinkinga zempilo, kodwa uqhubeke nokuphuza.
• Udinga ukuphuza kakhulu kunalokho okwenzile ukuze uthole umphumela ofanayo otshwaleni. Noma, inani leziphuzo osujwayele ukuba nalo manje linomthelela omncane kunangaphambili.
• Lapho imiphumela yotshwala iphela, unezimpawu zokuhoxa. Lokhu kufaka phakathi, ukuthuthumela, ukujuluka, isicanucanu, noma ukuqwasha. Kungenzeka ukuthi uke waquleka noma wabona imibono (ukuzwa izinto ezingekho).

Uma wena noma abanye nikhathazekile, yenza i-aphoyintimenti nomhlinzeki wakho ukuze nikhulume ngokuphuza kwakho. Umhlinzeki wakho angakusiza ukukuholela ekwelashweni okungcono kakhulu.

Ezinye izinsiza zifaka:

• Izidakwa ezingaziwa (AA) - aa.org/

Inkinga yokusebenzisa utshwala - inkinga yokuphuza; Ukuphuza ngokweqile - inkinga yokuphuza; Ukuphuza ngokweqile - inkinga yokuphuza; Ukuncika kotshwala - inkinga yokuphuza; Ukulutha kotshwala - inkinga yokuphuza

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Amashidi eqiniso: ukusetshenziswa kotshwala nempilo yakho. www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. Kubuyekezwe uDisemba 30, 2019. Kufinyelelwe ngoJanuwari 23, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Utshwala nempilo yakho. www.niaaa.nih.gov/alcohol-health. Kufinyelelwe ngoJanuwari 23, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Ukuphazamiseka kokusebenzisa utshwala. www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-use-disorder. Kufinyelelwe ngoJanuwari 23, 2020.

O'Connor PG. Izinkinga zokusebenzisa utshwala. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 30.

USherin K, Seikel S, Hale S. Izinkinga zokusebenzisa utshwala. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 48.

I-US Preventive Services Task Force. Ukungenelela kokuhlolwa nokwelulekwa ngokokuziphatha ukunciphisa ukusetshenziswa kotshwala okungenampilo kubantu abasha nasebantwini: Isitatimende sezincomo se-US Preventive Services Task Force. JAMA. I-2018; 320 (18): 1899-1909. I-PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

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