Kodi muli ndi vuto lakumwa?

Anthu ambiri omwe ali ndi vuto lakumwa samadziwa nthawi yomwe kumwa mowa kuli kovuta. Ndikofunika kudziwa kuchuluka kwa zakumwa. Muyeneranso kudziwa momwe kumwa mowa kumakhudzira moyo wanu komanso omwe akukhala pafupi.

Chakumwa chimodzi chimakhala ounce 12 oz, kapena 355 milliliters (mL), chitha kapena botolo la mowa, galasi limodzi la vinyo (148 mL), 1 ozizira vinyo, malo ogulitsira 1, kapena 1 chakumwa choledzeretsa. Ganizirani izi:

• Nthawi zambiri mumamwa mowa
• Kodi mumamwa zakumwa zingati mukamamwa
• Momwe kumwa kulikonse komwe mukuchita kumakhudzira moyo wanu kapena wa ena

Nawa malangizo othandizira kumwa mowa mosamala, bola ngati mulibe vuto lakumwa.

Amuna athanzi mpaka azaka 65 ayenera kudzipereka ku:

• Osapitilira 4 zakumwa tsiku limodzi
• Osamwa zakumwa zoposa 14 pa sabata

Azimayi athanzi mpaka zaka 65 ayenera kudzipereka pa:

• Osaposa zakumwa zitatu tsiku limodzi
• Osamwa zakumwa zopitilira 7 pa sabata

Amayi athanzi azaka zonse komanso amuna athanzi azaka zopitilira 65 ayenera kudzipereka ku:

• Osaposa zakumwa zitatu tsiku limodzi
• Osamwa zakumwa zopitilira 7 sabata imodzi

Osowa azaumoyo amaganiza kuti kumwa kwanu sikungakhale kotetezeka mukamamwa:

• Nthawi zambiri pamwezi, kapena kangapo pamlungu
• Zakumwa 3 mpaka 4 (kapena kupitilira apo) tsiku limodzi
• Zakumwa zisanu kapena zingapo nthawi imodzi pamwezi, kapena sabata iliyonse

Mutha kukhala ndi vuto lakumwa ngati muli ndi zinthu ziwiri izi:

• Nthawi zina mumamwa kwambiri kapena kupitilira momwe mumafunira.
• Simunathe kuchepetsa kapena kusiya kumwa nokha, ngakhale mwayesera kapena mukufuna.
• Mumakhala nthawi yayitali mukumwa, mukudwala chifukwa chakumwa, kapena kutha chifukwa chakumwa.
• Chikhumbo chanu chomwa mowa ndi champhamvu kwambiri, simungathe kuganiza za china chilichonse.
• Chifukwa chakumwa, simumachita zomwe mukuyenera kuchita kunyumba, kuntchito, kapena kusukulu. Kapena, mumangodwaladwala.
• Mukupitirizabe kumwa, ngakhale mowa ukuwononga banja lanu kapena abwenzi.
• Mumathera nthawi yocheperapo kapena simutenganso nawo mbali pazinthu zomwe kale zinali zofunika kapena zomwe mumakonda. M'malo mwake, mumagwiritsa ntchito nthawi imeneyo kumwa.
• Kumwa kwanu kwabweretsa zinthu zomwe inu kapena munthu wina akhoza kuvulazidwa, monga kuyendetsa galimoto mukuledzera kapena kugonana mosatetezeka.
• Kumwa kwanu kumakupangitsani kukhala ndi nkhawa, kukhumudwa, kuiwala, kapena kuyambitsa mavuto ena azaumoyo, koma mumangomwabe.
• Muyenera kumwa kuposa momwe mumamwere mowa. Kapena, kuchuluka kwa zakumwa zomwe mudakhala nazo tsopano sizikhala ndi zotsatira zochepa kuposa kale.
• Zotsatira zakumwa zoledzeretsa zikatha, mumakhala ndi zizindikiro zakusiya. Izi ndi monga, kunjenjemera, kutuluka thukuta, nseru, kapena kugona tulo. Mwinanso mutha kugwidwa kapena kulingalira (kuona zinthu zomwe kulibe).

Ngati inu kapena ena mukukhudzidwa, pangani msonkhano ndi omwe amakupatsani mwayi wokambirana zakumwa kwanu. Wothandizira anu akhoza kukuthandizani kuti mupeze chithandizo chabwino kwambiri.

Zina mwazinthu ndi monga:

• Oledzera Osadziwika (AA) - aa.org/

Vuto lakumwa mowa - vuto lakumwa; Kumwa mowa mwauchidakwa - vuto lakumwa; Uchidakwa - vuto lakumwa; Kudalira mowa - vuto lakumwa; Kuledzera - vuto lakumwa

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/.

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