Izimpawu Ezi-8 Uphuza Utshwala Kakhulu

-Delile

• Isiphuzo esisodwa ngehora elijabulisayo siphenduka sibe sithathu
• Uyakukhumbula Ukusebenza Kwakho Ekuseni
• Abangani Bakho Baphawula Ngokuphuza Kwakho
• Impilo Yakho Yomphakathi Izungeze Utshwala
• Ungaya Omunye Nomuntu Wakho
• Uphuza Ngemva Kosuku Olunengcindezi
• Uphuza Iziphuzo Ezingaphezu kwezingu-7 ngeviki
• Uyazisola Woza Ekuseni
• Buyekeza kwe-

Awuvamisile ukulahlekelwa ithuba lokujoyina abangani bakho ukuze uthole i-boozy brunch, futhi izinsuku zedina nomfana wakho zihlala zifaka iwayini. Kepha utshwala obungakanani obusho ukuthi weqa ngokweqile? Ukuphuza ngokweqile kuyanda, futhi abesifazane abaneminyaka engu-18 kuya ku-34 banamathuba amaningi okuthi baziphuze ngokweqile kunanoma yiliphi elinye iqembu, kusho uDeirdra Roach, MD weNational Institute on Alcohol Abuse and Alcoholism. Lezi zimpawu ezicashile zibonisa ukuthi kungenzeka ukuthi ungena endaweni eyingozi yokuphuza. (Uyamangala ukuthi ukuphuza kuwuthinta kanjani umzimba wakho? Lokhu Ubuchopho Bakho: Otshwala.)

Isiphuzo esisodwa ngehora elijabulisayo siphenduka sibe sithathu

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Uzitshele ukuthi uzoya ekhaya ngemuva kwengilazi eyodwa yewayini, kodwa uphuze ezintathu kamuva futhi usaqhubeka nokuqina. Ukuzwa sengathi awukwazi ukuyeka-noma ukuthi awufuni ukuyeka ngisho noma abangane bakho sebefinyelele imingcele yabo-kuwuphawu lokuthi kungenzeka ukuthi ulwa notshwala, kusho uCarl Erickson, Ph.D., umqondisi we I-Addiction Science Research and Education Centre eNyuvesi yaseTexas. Ukuze uhlale uphendula, tshela umngane ukuthi uphuza kuphela isiphuzo esisodwa, noma landa i-Drinking Tracker Card evela ku-National Institute of Health ukuze ubone ukuthi uyakwazi kangakanani ukuhlala ngaphakathi komkhawulo wakho.

Uyakukhumbula Ukusebenza Kwakho Ekuseni

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Uhlale embhedeni ukuze unakekele isihenqo esikhundleni sokushaya umgandayo? Noma kunini lapho ukuphuza kuphazamisa inqubo yakho ejwayelekile - noma ngabe uphuthelwa ukuzivocavoca noma ukhohlwa ukusetha ibhodwe lekhofi ngobusuku obandulele ngoba ububhuntshiwe - kuyimbangela yokukhathazeka, kusho uRoach. (Funda kabanzi ku-How Alcohol Meses with Your Fitness Goals here.) Cabanga uma ngabe udebeselele noma imiphi imithwalo yemfanelo ezikhathini ezimbalwa ezedlule ophuze kuyo; uma kunjalo, sekuyisikhathi sokunciphisa.

Abangani Bakho Baphawula Ngokuphuza Kwakho

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Akukhona nje ukuthi baveza ukukhathazeka-yize lokho kuwuphawu oluqinisekile futhi. Noma iyiphi impendulo ingase ikhathaze, ikakhulukazi njengoba abanye abantu bevame ukuqaphela uma weqa ngaphambi kokuba uzibonele ngokwakho. Ngokuzayo lapho umngane ekhuluma ngokuthi ubuphatha kahle kanjani utshwala bakho, noma ukuthi uhlanye kangakanani ngempelasonto edlule, sekuyisikhathi sokuba uhlolisise ukuphuza kwakho, kusho uRoach. Khuluma nomngani omethembayo noma u-doc wakho ubabuze ukuthi imikhuba yakho iqhathaniseka kanjani nalokho okunempilo.

Impilo Yakho Yomphakathi Izungeze Utshwala

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Ihora Elijabulisayo, ama-mimosa wangoMgqibelo ekuseni, ubusuku bokuphuma eklabhu namantombazane-uma uhlelo lwakho lugcwele imisebenzi egcwele utshwala, phinda uhlole. "Ukuzivocavoca okuhle ukubona ukuthi ukhululekile futhi ungajabula uma ukhetha ukungaphuzi kwesinye salezo zimo," kusho uRoach. Futhi gcwalisa ikhalenda lakho ngobumnandi obungenatshwala: hamba ugibele intaba, bona i-flick yakamuva, noma uhlole igalari yendawo. (Noma zama ikilasi lokufaneleka futhi uthole ukuthi Kungani Ukujima Kwangemva Komsebenzi Kuyihora Lenjabulo Elisha.)

Ungaya Omunye Nomuntu Wakho

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Imizimba yabesifazane ayilungisi utshwala ngokushesha njengobesilisa noma ngabe inesisindo esifanayo ngoba imizimba yabesilisa inamanzi amaningi, kusho uRoach. Ngakho-ke ukukwazi ukuphuza kakhulu njengoba umfana wakho ebonisa ukuthi usuzakhele ukubekezelelana-futhi lokho kungaba umthambeko oshelelayo. Umthetho omuhle wesithupha ukuphuza uhhafu wemali njengobuhle bakho, ngakho-ke ezinye iziphuzo ngamanzi, noma uphuze kube munye kubo bobabili.

Uphuza Ngemva Kosuku Olunengcindezi

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Ukuphuza ukuze uzizwe ungcono ngemuva kokulwa nomuntu wakho noma usuku olunzima emsebenzini kuyizindlela zokuzelapha, futhi lokho kusho ukuthi usebenzisa kabi utshwala ngendlela engahloselwe ukusetshenziswa, kusho u-Erickson. Uma uzithola uphendukela kuphuzo oludakayo ukuze unciphise ukudabuka, ukucindezeleka, noma ukucindezeleka, esikhundleni sako wenze okuthile okwenzayo ngempela: iculo lokuziqhenya, isigaba se-kickboxing, noma ucingo nomngane omuhle.

Uphuza Iziphuzo Ezingaphezu kwezingu-7 ngeviki

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Noma ngabe uphuza izingilazi ezimbili ebusuku, noma upaka ukuphuza ngezimpelasonto-noma yini ngaphezu kwezimpawu eziyisikhombisa zokuphuza ngesonto kukubeka engcupheni enkulu kakhulu yokuqhubeka nokuba nenkinga yokuphuza, uRoach uthi: amaphesenti amabili kulabo hlala ngaphansi kwenombolo kanye namaphesenti angama-47 kulabo abeqayo. Awuqinisekile ngenombolo yakho? Landa uhlelo lokusebenza lwe-DrinkControl olukusiza ukuthi ulandelele ukuthi udla kangakanani. (Shintsha ama-tastebuds akho ngalezi zokupheka zamanzi ezifakiwe eziyi-8 ukuze uthuthukise i-H2O yakho.)

Uyazisola Woza Ekuseni

Izithombe zeCorbis

Noma nini lapho uzisola kuwuphawu lokuthi uphuza kakhulu, kusho u-Erickson. Mhlawumbe uzizwa unecala lokuthi ukhethe ukulwa nomfana wakho, wenze okuthile okuyihlazo ehhovisi lakho ihora lokujabula, noma uzitshela ukuthi, "Nginenhlanhla angizange ngilimale.’ Eqinisweni, ukuphuza ngokweqile okuchazwa njengeziphuzo ezine noma ngaphezulu ngasikhathi-kuyingcuphe yokuhlukunyezwa ngokocansi nodlame, futhi abesifazane abazitika ngophuzo banamathuba amaningi okuya ocansini olungavikelekile, ngokusho kweCentre for Disease Control and Prevention ( I-CDC). Ngaphezu kwalokho, siyanda isibalo sabashayeli besifazane ababandakanyeka ezingozini zomgwaqo ezibangelwa utshwala. Uma usola ukuthi unenkinga, thola izinsiza ezingakusiza ngokuvakashela iNational Council on Alcoholism and Drug Dependence.

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