Paunenge uchinwa zvakanyanya - matipi ekucheka kumashure

Vanoona nezvehutano vanofunga kuti iwe uri kunwa zvakanyanya kupfuura zvakachengeteka pakurapwa kana iwe:

Ndiri murume ane hutano kusvika pamakore makumi matanhatu nemashanu uye anonwa:

• 5 kana zvimwe zvinwiwa pane imwe chiitiko pamwedzi, kana kunyangwe vhiki nevhiki
• Zvinopfuura gumi nezviviri zvinwiwa muvhiki

Uri mukadzi ane hutano hwemazera ese kana murume ane hutano anodarika makore makumi matanhatu nemashanu uye anonwa:

• 4 kana zvimwe zvinwiwa pane imwe chiitiko pamwedzi, kana kunyangwe vhiki nevhiki
• Zvinopfuura zvinomwe zvinwiwa muvhiki

Tarisa maitiro ako ekunwa zvakanyanya uye ronga kumberi. Izvi zvinogona kukubatsira kudzora kushandisa kwako doro. Chengetedza huwandu hwekuti unonwa zvakadii uye nekuisa zvinangwa.

• Teedzera kuti mangani zvinwiwa zvauinazvo mukati mevhiki pane kadhi diki muchikwama chako, pakarenda yako, kana pafoni yako.
• Ziva kuti yakawanda sei doro mune chakadhakwa chinwiwa - gumi nemaviri (oz), kana 355 milliliters (mL) inogona kana bhodhoro redoro, 5 oz (148 mL) yewaini, inotonhorera waini, 1 cocktail, kana 1 pfuti yedoro rakaoma.

Paunenge uchinwa:

• Zvichengetedze iwe pachako. Usave nezvinopfuura zvinwiwa zvinodhakisa paawa. Sipa pamvura, pasoda, kana muto uri pakati pezvinwiwa zvinodhaka.
• Idya chimwe chinhu usati wanwa uye pakati pezvinwiwa.

Kudzora kuti unonwa zvakadii:

• Gara kure nevanhu kana nzvimbo dzinokukurudzira kunwa kana iwe usingade kunwa, kana kukuyedza kuti unwe kupfuura zvaunofanira.
• Ronga zvimwe zviitiko zvisingabatanidzi kunwa kwemazuva paunenge uine shungu yekunwa.
• Chengetedza doro kunze kwemusha wako.
• Gadzira chirongwa chekubata zvaunokurudzira kuti unwe. Zviyeuchidze iwe pachako nei usingadi kunwa, kana kutaura kune mumwe munhu waunovimba naye.
• Gadzira inoremekedza asi yakasimba nzira yekuramba kunwa kana iwe ukapihwa imwe.

Ita musangano nemupi wako kuti utaure nezve kunwa kwako. Iwe nemupi wako munogona kuita chirongwa chekuti iwe umire kana kudzora kunwa kwako. Wako mupi acha:

• Tsanangura kuti yakawanda sei doro isina njodzi kuti iwe unwe.
• Bvunza kana iwe uchigara uchinzwa kusuruvara kana kutya.
• Kubatsira iwe kuti uone kuti chiizve nezve hupenyu hwako chingave chiri kukukonzera kunwa zvakanyanya.
• Kukuudza iwe kwaunogona kuwana imwe tsigiro yekucheka kumashure kana kurega doro.

Kumbira rutsigiro kubva kuvanhu vangave vachida kuteerera uye kubatsira, senge mukadzi kana mumwe akakosha, kana shamwari dzisinganwe.

Nzvimbo yako yebasa inogona kunge iine chirongwa chekubatsira mushandi (EAP) kwaunogona kutsvaga rubatsiro pasina kuda kuudza chero munhu kubasa nezvekunwa kwako.

Zvimwe zviwanikwa kwaunogona kutsvaga ruzivo kana rutsigiro kumatambudziko edoro zvinosanganisira:

• Alcoholics Anonymous (AA) - www.aa.org/

Doro - kunwa zvakanyanya; Doro rekushandisa kusagadzikana - kunwa zvakanyanya; Kunwa doro zvisina kufanira - kunwa zvakawandisa; Kunwa zvine njodzi - kucheka shure

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Chokwadi machira: kushandisa doro uye hutano hwako. www.cdc.gov/alcohol/fact-sheets/Alcohol-use.htm. Yakagadziridzwa Zvita 30, 2019. Yakasvika munaNdira 23, 2020.

National Institute pamusoro peDoro Kunwa Doro uye Alcoholism webhusaiti. Doro & hutano hwako. www.niaaa.nih.gov/alcohol-health. Yakasvika muna Ndira 23, 2020.

National Institute pamusoro peDoro Kunwa Doro uye Alcoholism webhusaiti. Doro rinoshandisa kusagadzikana. www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-use-disorders. Yakasvika muna Ndira 23, 2020.

O'Connor PG. Doro rekushandisa kusagadzikana. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chits.

Sherin K, Seikel S, Hale S. Doro rekushandisa kusagadzikana. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 48.

US Yekudzivirira Services Task Force. Kuongorora pamwe nehunhu hwekupa mazano kupomhodza kudzikisira kushandiswa zvisina tsarukano kunwa doro muvachiri kuyaruka nevakuru: US Preventive Services Task Force kukurudzira chirevo. JAMA. 2018; 320 (18): 1899-1909. PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

• Doro
• Doro Shandisa Dambudziko (AUD)