Izinganekwane ngokuphuza utshwala

Sazi okuningi kakhulu ngemiphumela yotshwala namuhla kunangaphambilini. Noma kunjalo, izinganekwane zihlala ngezinkinga zokuphuza nokuphuza. Funda amaqiniso ngokusetshenziswa kotshwala ukuze ukwazi ukuthatha izinqumo ezinempilo.

Ukukwazi ukuphuza iziphuzo ezimbalwa ngaphandle kokuzwa imiphumela kungaba sengathi kuyinto enhle. Eqinisweni, uma udinga ukuphuza inani elikhulayo lotshwala ukuze uzwe umthelela, kungaba uphawu lokuthi unenkinga yotshwala.

Awudingi ukuphuza nsuku zonke ukuze ube nenkinga yotshwala. Ukuphuza ngokweqile kuchazwa ukuthi unotshwala obungakanani ngosuku noma ngesonto.

Ungaba sengozini uma:

• Ungowesilisa futhi uphuza iziphuzo ezingaphezu kwezingu-4 ngosuku noma ngaphezulu kweziphuzo eziyi-14 ngesonto.
• Ungowesifazane futhi uphuza iziphuzo ezingaphezu kwezingu-3 ngosuku noma ngaphezulu kweziphuzo eziyi-7 ngesonto.

Ukuphuza leli nani noma ngaphezulu kubhekwa njengokuphuza kakhulu. Lokhu kuyiqiniso noma ngabe ukwenze ngezimpelasonto kuphela. Ukuphuza ngokweqile kungakubeka engcupheni yezinkinga zempilo ezifana nesifo senhliziyo, isifo sohlangothi, isifo sesibindi, izinkinga zokulala, kanye nezinye izinhlobo zomdlavuza.

Ungase ucabange ukuthi izinkinga zokuphuza kufanele ziqale zisencane kakhulu empilweni. Eqinisweni, abanye abantu baba nezinkinga zokuphuza lapho sebekhulile.

Esinye isizathu ukuthi abantu bazwela kakhulu otshwaleni njengoba bekhula. Noma bangathatha imishanguzo eyenza imiphumela yotshwala ibe namandla. Abanye abantu abadala asebekhulile bangaqala ukuphuza kakhulu ngoba banesithukuthezi noma bazizwa benesizungu noma becindezelekile.

Noma ungakaze uphuze kakhulu lapho usemncane, ungaba nezinkinga ngokuphuza njengoba ukhula.

Yiluphi uhla olunempilo lokuphuza lwabesilisa nabesifazane abaneminyaka engaphezu kwengama-65? Ochwepheshe batusa iziphuzo ezingaphezu kwezingu-3 ngosuku olulodwa noma kungabi ngaphezu kweziphuzo eziyi-7 ngesonto. Isiphuzo sichazwa njengama-ounces ayi-12 amanzi (355 mL) kabhiya, ama-ounces ama-5 omanzi (148 mL) wewayini, noma ama-½ fluid ounces (45 mL) otshwala.

Inkinga yokuphuza ayikona okuphuzwayo, kodwa ukuthi ikuthinta kanjani impilo yakho. Isibonelo, uma ungaphendula ngo "yebo" kunoma yisiphi kulezi zitatimende ezilandelayo, ukuphuza kungahle kukudalele izinkinga.

• 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).

Abantu abanezinhlungu zesikhathi eside (ezingapheli) kwesinye isikhathi basebenzisa utshwala ukusiza ukuphatha izinhlungu. Kunezizathu eziningana zokuthi kungani lokhu kungahle kungabi yisinqumo esihle.

• Ukuphuza utshwala nezinhlungu akuhlangani. Ukuphuza ngenkathi uthatha ukudambisa izinhlungu kungakhuphula ubungozi bakho bezinkinga zesibindi, ukuphuma kwesisu noma ezinye izinkinga.
• Kwandisa ubungozi bezinkinga zotshwala. Iningi labantu lidinga ukuphuza ngaphezu kwesilinganiso esilinganiselwe ukuze kudambise izinhlungu. Futhi, njengoba uhlakulela ukubekezelela utshwala, uzodinga ukuphuza okuningi ukuze uthole ukukhululeka kobuhlungu obufanayo. Ukuphuza kulelo zinga kwandisa ingozi yakho ezinkingeni zotshwala.
• Ukusetshenziswa kotshwala isikhathi eside (okungapheli) kungakhuphula ubuhlungu. Uma unezimpawu zokuhoxa otshwaleni, ungazizwa uzwela kakhulu ebuhlungwini. Futhi, ukuphuza ngokweqile isikhathi eside kungadala uhlobo oluthile lobuhlungu bezinzwa.

Uma udakiwe, akukho lutho oluzokusiza ukuthi ube nesizotha ngaphandle kwesikhathi. Umzimba wakho udinga isikhathi sokuphula utshwala ohlelweni lwakho. I-caffeine esekhofi ingakusiza ukuthi uhlale uphapheme. Kodwa-ke, ngeke kuthuthukise ukuxhumana kwakho noma amakhono okwenza izinqumo. Lezi zingakhubazeka amahora ambalwa ngemuva kokuyeka ukuphuza. Kungakho kungaphephile ukushayela ngemuva kokuphuza, noma ngabe unezinkomishi ezingaki zekhofi.

UCarvalho AF, uHeilig M, uPerez A, uProbst C, uRehm J. Ukuphazamiseka kokusebenzisa utshwala. I-Lancet. 2019; 394 (10200): 781-792. I-PMID: 31478502 pubmed.ncbi.nlm.nih.gov/31478502/.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Sibutsetelo sokuphuza utshwala. www.niaaa.nih.gov/overview-alcohol-cumumption. Kufinyelelwe kuSepthemba 18, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Ukucabanga kabusha ukuphuza. www.tholeng.cnl Kufinyelelwe kuSepthemba 18, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Ukusebenzisa utshwala ukudambisa izinhlungu zakho: ziyini izingozi? ezinkantini.niaaa.nih.gov/publications/PainFactsheet/Pain_Alcohol.pdf. Kubuyekezwe uJulayi 2013. Kufinyelelwe kuSepthemba 18, 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.

I-US Preventive Services Task Force, uCurry SJ, uKrist AH, et al. Ukungenelela kokuhlolwa nokwelulekwa ngokokuziphatha ukunciphisa ukusetshenziswa kotshwala okungenampilo kubantu abasha nakubantu abadala: Isitatimende Sencomo Sezinsiza Zokuvikela zase-US. JAMA. 2018; 320 (18): 1899-1909. I-PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

• Ukuphazamiseka Kokusetshenziswa Kotshwala (AUD)