Amathiphu asheshayo
- Utshwala bukusiza ukulala kodwa buhlukanisa ubusuku.
- Gcina amanzi anamagwebu noma itiye kulungile njengesikhundlelo.
- Zama izinsuku ezimbalwa ezingenatshwala ngesonto ngalinye bese uqaphela umehluko.
Thela isiphuzo ekupheleni kosuku olude bese kungazwakala njengokuphefumula ngaphandle. Amahlombe ayehla. Umsindo osekhanda lakho uthula kancane. Kubantu abaningi, yilokho konke okukhangayo, indlela encane, ethembekile yokususa ukucinana.
Asikho lapha ukuzikhomba ngomunwe. Utshwala buhlanganiswe ezinsukwini zokuzalwa, ezidlweni zakusihlwa, nasebusuku obuvamile bangoLwesihlanu, futhi iningi labantu abaphuzayo alikho enkingeni. Kodwa ngenxa yokuthi okuningi kwempilo unesiphuzo esandleni kuphathwa njengokungalimazi noma okuhlazisayo, kunzima ukuthola incazelo esobala yalokho okwenzeka ngempela emzimbeni wakho nasemoyeni wakho. Ngakho nawu owodwa, obhalelwe umuntu ofuna nje ukuzizwa ezinzile futhi ephilile.
Impumuzo ingokoqobo, kunjalo nokubuya emuva
Utshwala buyi-depressant, okusho lapha ukuthi bwehlisa umsebenzi ebuchosheni bakho. Yingakho isiphuzo esisodwa noma ezimbili singazwakala sizolisa. Ukucinana kuyathamba ngoba isimiso sakho sezinzwa ngempela sehliswa.
Isikhinsi yilokho okulandelayo. Njengoba utshwala buphuma esimisweni sakho phakathi namahora ambalwa alandelayo, ubuchopho bakho buyaphenduka buye ngakolunye uhlangothi ukulungisa. Kubantu abaningi lokho kubuya emuva kuvela njengokukhathazeka kosuku olulandelayo, kwesinye isikhathi okubizwa ngokuthi "hangxiety," umuzwa ovuselelayo, ophansi, ocinene ongahlangene nokuthi ubusuku bubumnandi kangakanani. Into obuyifinyelela ukuze uzizwe uzolile ingakushiya uzizwa ukhathazeke kakhulu ntambama yosuku olulandelayo.
Kunesiyingi esifihlekile lapho. Uma uphuza ukuthulisa ukukhathazeka, futhi ukuphuza kususela ukukhathazeka kwakho phezulu ngosuku olulandelayo, kulula ukufinyelela esinye isiphuzo ukuze usizolise futhi. Ukuqaphela lelo phethini, ngaphandle kwamahloni, ngokuvamile yiyo into ewusizo kakhulu umuntu angayenza.
Bwenzani ebuthongweni bakho
Le nto imangaza abantu, ngoba isiphuzo singakulalisa ngokushesha. Yilelo qhinga lakho. Utshwala bukusiza ukulala, bese buqothula buthule izinga lalobo buthongo.
Njengoba umzimba wakho ucubungula utshwala engxenyeni yesibili yobusuku, ubuthongo buba obuhlukene futhi obungajulile. Uchitha isikhathi esincane ezigabeni ezijulile, ezivuselelayo, uvuka kaningi, bese uphaphama ngamahora asekuseni uphapheme nse. I-NIAAA ichaza ubudlelwano bokubuyisana phakathi kobuthongo obubi nokuphuza, ngayinye ondla enye. Uvuka uphumule ngokwewashi kodwa usanezinkungu, ukhathele, futhi uthukuthela ngokushesha.
Kunoma ubani osebenzisa ukuzivocavoca, ukuzola, nobuthongo obuhle ukugcina ingqondo yakhe ilinganisile, lokhu kubalulekile. Ubuthongo obonakele bwenza konke kube nzima ngosuku olulandelayo, umoya wakho, ukubekezela kwakho, ukuzivocavoca kwakho, nesifiso sakho sezinto ezinempilo obuhlose ukuzenza.
Umoya, ngokuhamba kwesikhathi
Isiphuzo sokuphumula ngezikhathi ezithile yinto eyodwa. Ukwethembela okungapheliyo kutshwala ukulawula indlela ozizwa ngayo kokunye, futhi kuvame ukusebenza ngokumelene nawe ngokuhamba kwesikhathi.
I-WHO ixhumanisa ukuphuza nezimo zempilo yengqondo kuhlanganise nokucindezeleka nokukhathazeka. Ubudlelwano buhamba zombili izindlela. Umoya ophansi nokukhathazeka kungadonsela abantu kutshwala ukuze bathole impumuzo, futhi ukuphuza okunzima okuqhubekayo kungajulisa umoya ophansi nokukhathazeka. Kuba nzima ukusho ukuthi ikuphi okuqale kukho, okuyisona kanye isizathu sokuthi ukuqhekeza umjikelezo noma kuphi esiyingini kuvame ukusiza yonke into.
Abantu abaningi abanciphisayo, ngisho kancane, baqaphela ukuthi umoya wabo oyisisekelo uyaphakama nobuthongo babo buyazinza phakathi kwamasonto ambalwa. Hhayi ngoba benza okuthile kobuqhawe. Bamane bayeka ukulwa nomoya omncane ophambana nabo wansuku zonke.
Ngakho yisiphi isilinganiso esinengqondo
Yilapha lapho ukwethembeka kubaluleke khona kakhulu kunenduduzo. Isikhundla samanje se-WHO sisobala: alikho izinga lotshwala elingenayo ingozi, futhi ngisho namanani aphansi anengozi ethile. Utshwala bwimbangela esungulwe kahle yemidlavuza eminingana, futhi umonakalo omkhulu kakhulu uvela ekuphuzeni okunzima noma okuvamile.
Noma kunjalo, ingozi akukhona konke-noma-lutho, futhi "ingozi ethile" akufani "nokuyingozi kuwo wonke umuntu." Uma ukhetha ukuphuza, isiqondiso sengozi ephansi sikunika uhlaka:
- I-CDC ichaza ukuphuza okulinganiselwe njengesiphuzo esisodwa ngosuku kwabesifazane nesibili kwabesilisa, futhi iphawula ukuthi okuncane kungcono engozini kunokuningi.
- Ukwazi ukuthi isiphuzo esisodwa esijwayelekile empeleni siyini kubalulekile, ngoba ukuthela okuningi ekhaya kungaba kubili buthule. Cishe: ubhiya ojwayelekile we-12-ounce, ingilazi yewayini ye-5-ounce, noma ushoti wamandla we-1.5-ounce.
- Izinsuku eziningana ezingenatshwala ngesonto ngalinye, nokungagcini iziphuzo zakho zobusuku obubodwa obunzima, kokubili kwehlisa ukuxineka emzimbeni wakho.
Akukho kulokhu okuyisinqumo ngawe. Kumane kuyisimo sezwe, ukuze izinqumo zakho zibe ezakho futhi zinolwazi.
Ukuhlola okuncane okufanele ukuzama
Uma ufuna ukwazi ukuthi utshwala buyakusiza noma bukubiza buthule, awudingi ukushintsha yonke into. Zama ukuhlolwa okungenangcindezi.
- Khetha isikhathi. Amasonto amabili noma amathathu ngaphandle kotshwala, noma okuncane kakhulu, kude ngokwanele ukuzwa umehluko.
- Bheka ubuthongo bakho nasekuseni kwakho. Abantu abaningi baqaphela ukuthi balala kancane kancane kodwa bavuka becacile, benamandla azinzile nokwesaba okuncane kwasekuseni okuphansi.
- Yiba nesikhundlelo esilungile. Amanzi anamagwebu ne-lime, ubhiya ongenatshwala, itiye elifudumele, noma inkambiso yokuzehlisa yangempela njengokuhamba noma ukugeza ngamanzi ashisayo kungagcwalisa isikhala esifanayo sasekupheleni kosuku isiphuzo esasisebenzisa.
- Qamba lokho isiphuzo ebesikwenza. Uma besithwele impumuzo yakho yengcindezi, ukukhululeka kwakho kwezenhlalo, noma isithukuthezi sakho, kuyasiza ukunika lowo msebenzi kokunye ngamabomu kunokumane ukhiphe isiphuzo bese wethemba.
Ungase unqume ukuthi ingilazi yewayini ngempelasonto iyinjabulo yangempela efanele ukugcinwa. Ungase uthole ukuthi awuyikhumbuli. Kokubili kulungile. Iphuzu ukukhetha, hhayi ukuntanta.
Lapho kungaphezu komkhuba
Ngezinye izikhathi ubudlelwano notshwala buyeka ukuzwakala njengokukhetha. Izimpawu ezimbalwa eziqotho zokuthi kufanele ukhulume nomuntu: uzame ukunciphisa kodwa awukwazanga, ukuphuza kuxina ubudlelwano bakho, umsebenzi wakho, noma impilo yakho, udinga okwengeziwe ukuze uthole umphumela ofanayo, noma uzizwa uthuthumela, ukhathazekile, noma ungaphili lapho ungaphuzi.
Uma noma yikuphi kwalokho kukufikela, sicela wazi izinto ezimbili. Okokuqala, lokhu kuvamile, kuvame kakhulu kunalokho ukuthula okukuzungezile okusikiselayo, futhi akusona isici sobuntu esibi. Okwesibili, kwelapheka kakhulu, futhi awudingi ukukuqonda wedwa. Udokotela uyindawo enhle, engaholeli ekwahluleleni yokuqala, futhi angakukhomba usizo olukufanele. Uma ukuyeka ngokuzuma kukwenza ugule ngokomzimba, leso yisimo sezokwelapha, hhayi esamandla okuzibamba, futhi udokotela kufanele akuqondise ngokuphephile.
Ukufuna ukuzizwa uzolile futhi uzinzile ekupheleni kosuku olunzima kungenye yezinto zobuntu kakhulu ezikhona. Inhloso yayingekho ukukususa lokho. Iwukuqinisekisa ukuthi into oyifinyelelayo iyakunika yona ngempela.
Imithombo
- World Health Organization, Alcohol (fact sheet)
- Centers for Disease Control and Prevention, Moderate Alcohol Use
- National Institute on Alcohol Abuse and Alcoholism, Alcohol's Effects on Sleep