Mukamamwa mopitirira muyeso - malangizo othandizira kuchepetsa

Osamalira azaumoyo amakuganizani kuti mumamwa mopitirira muyeso kuposa momwe mungatetezere kuchipatala mukakhala:

Ndi bambo wathanzi mpaka zaka 65 ndipo mumamwa:

• Zakumwa zisanu kapena zingapo nthawi imodzi pamwezi, kapena sabata iliyonse
• Zakumwa zoposa 14 pamlungu

Ndi mayi wathanzi wazaka zonse kapena bambo wathanzi wazaka zopitilira 65 ndikumwa:

• Zakumwa 4 kapena zingapo nthawi imodzi pamwezi, kapena sabata iliyonse
• Zakumwa zopitilira 7 sabata imodzi

Onetsetsani zakumwa zanu mozama ndikukonzekereratu. Izi zingakuthandizeni kuchepetsa kumwa mowa. Onetsetsani kuchuluka kwa zakumwa zomwe mumamwa ndikukhala ndi zolinga.

• Tsatirani zakumwa zomwe mumamwa mkati mwa sabata pa khadi yaying'ono muchikwama chanu, pa kalendala yanu, kapena pafoni yanu.
• Dziwani kuchuluka kwa zakumwa zoledzeretsa - ma ola 12 (oz), kapena mamililita 355 (mL) kapena botolo la mowa, 5 oz (148 mL) wa vinyo, wozizira vinyo, malo 1 omwera, kapena 1 kuwombera zakumwa zoledzeretsa.

Mukamwa:

• Dzichepetseni nokha. Musakhale ndi zakumwa zoledzeretsa zosaposa 1 pa ola limodzi. Sipani pamadzi, koloko, kapena madzi pakati pa zakumwa zoledzeretsa.
• Idyani kenakake musanamwe ndi pakati pa zakumwa.

Kuti muchepetse kuchuluka kwa zomwe mumamwa:

• Khalani kutali ndi anthu kapena malo omwe amakulimbikitsani kumwa nthawi yomwe simukufuna kumwa, kapena kukuyesani kuti mumwe mopitirira muyeso.
• Konzani zochitika zina zomwe sizimaphatikizapo kumwa kwa masiku omwe mumakhala ndi chidwi chomwa.
• Muzipewa mowa pakhomo panu.
• Pangani pulani yothana ndi zomwe mukufuna kuti mumwe. Dzikumbutseni za chifukwa chomwe simukufunira kumwa, kapena lankhulani ndi munthu amene mumamukhulupirira.
• Pangani njira yaulemu koma yolimba yokana chakumwa mukaperekedwa.

Pangani msonkhano ndi omwe amakupatsani kuti mukambirane zakumwa kwanu. Inu ndi wothandizira wanu mutha kupanga pulani yoti musiye kapena kuchepetsa kumwa kwanu. Wopereka wanu adza:

• Fotokozani zakumwa zoledzeretsa zomwe zili zoyenera kuti muzimwa.
• Funsani ngati nthawi zambiri mumakhala wokhumudwa kapena wamanjenje.
• Kukuthandizani kudziwa zomwe zina pamoyo wanu zomwe zingakupangitseni kumwa kwambiri.
• Kukuuzani komwe mungapeze thandizo lina lochepetsera kapena kusiya mowa.

Funsani thandizo kwa anthu omwe angafune kumvera ndikuthandizira, monga wokwatirana naye kapena ena odziwika, kapena omwe samamwa.

Kuntchito kwanu kumatha kukhala ndi pulogalamu yothandizira ogwira ntchito (EAP) komwe mungapemphe thandizo osafunikira kuuza aliyense kuntchito zakumwa kwanu.

Zina mwazinthu zomwe mungafufuze zambiri kapena kuthandizira pamavuto amowa ndi monga:

• Oledzera Osadziwika (AA) - www.aa.org/

Mowa - kumwa kwambiri; Matenda osokoneza bongo - kumwa kwambiri; Kumwa mowa mwauchidakwa - kumwa kwambiri; Kumwa moopsa - kudula mmbuyo

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Mapepala owona: kumwa mowa komanso thanzi lanu. www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. Idasinthidwa pa Disembala 30, 2019. Idapezeka pa Januware 23, 2020.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Mowa & thanzi lanu. www.niaaa.nih.gov/alcohol-health. Idapezeka pa Januware 23, 2020.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Kusokonezeka kwa mowa. www.niaaa.nih.gov/alcohol-health/viewview-alcohol-consumption/alcohol-use-disorder. Idapezeka pa Januware 23, 2020.

O'Connor PG. Kusokonezeka kwa mowa. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 30.

Sherin K, Seikel S, Hale S. Zovuta zakumwa mowa. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 48.

Gulu Lankhondo Loteteza ku US. Kuwunika ndi kulangiza pamakhalidwe ochepetsa kumwa mowa mopanda thanzi mwa achinyamata ndi achikulire: Ndemanga ya US Preventive Services Task Force. JAMA. 2018; 320 (18): 1899-1909. PMID: 30422199 adatulutsidwa.ncbi.nlm.nih.gov/30422199/.

• Mowa
• Kusokonezeka Kwa Mowa (AUD)