Wetin na di 1-2-3 Rul fɔ Alkol ɛn Aw I De Wok

Di 1-2-3 rul de ɛp yu fɔ kɔntrol yu rɔm bay we yu de sɛt klia limit. We yu aks, 'wetin na di 1/2/3 rul fɔ rɔm?', yu lan se i de gayd yu fɔ nɔ pas wan drink fɔ wan awa, tu drink fɔ wan ɔkayshɔn, ɛn fɔ drink tri drink fɔ wan de. Dis 1-2-3 rul de mek am izi fɔ avɔyd fɔ drink pasmak. Yu nid fɔ no wetin kɔnt as standad drink. Stɔdi dɔn sho se we yu ɔndastand di standad saiz fɔ drink, dat kin ɛp yu fɔ trak di we aw yu de drink rɔm, sɛt di say dɛn we sef fɔ drink, ɛn mek yu disayd fɔ drink fayn fayn wan.

Ki tin dɛn we dɛn kin tek fɔ tek

• Di 1-2-3 lɔ se rɔm fɔ drink wan awa, tu drink fɔ wan tɛm, ɛn tri drink fɔ wan de fɔ ɛp yu fɔ drink sef wan.

• Fɔ no wetin kɔnt as a standad drink de ɛp yu fɔ trak yu rɔm ɛn fala di lɔ izi wan.

• If yu tek at le tri dez we yu nɔ gɛt rɔm ɛvri wik, dat kin mek yu bɔdi blo ɛn i kin mek yu gɛt prɔblɛm wit yu wɛlbɔdi.

• Yuz simpul abit dɛm lɛk fɔ drink wata bitwin drink ɛn fɔ sɛt klia limit fɔ kɔntinyu fɔ kɔntrol pan soshal ivin dɛm.

• Di rul de ɛp fɔ ridyus di prɔblɛm dɛn bɔt i nɔ de pul ɔl di denja dɛn; sɔm pipul dɛn fɔ avɔyd fɔ drink rɔm kpatakpata.

Wetin na di 1/2/3 Rul fɔ Alkol?

Di 1-2-3 rul de gi yu klia gaydlain fɔ drink fɔ ɛp yu fɔ disayd fɔ drink we sef. We yu aks, 'wetin na di 1/2/3 rul fɔ rɔm?', yu lan se dis lɔ de sɛt limit fɔ ɔmɔs yu fɔ drink insay wan patikyula tɛm. Yu de fala tri men tin dɛn: nɔ fɔ drink pas wan awa fɔ wan awa, nɔ fɔ drink pas tu tɛm fɔ wan tɛm, ɛn nɔ fɔ drink pas tri drink fɔ wan de. Sɔm pipul dɛn we sabi bɔt wɛlbɔdi biznɛs kin tɔk bak se yu fɔ tek am at le tri dez we pɔsin nɔ de drink rɔm ɛvri wik. Dis we fɔ du tin kin ɛp yu fɔ avɔyd fɔ drink pasmak ɛn i kin mek yu nɔ gɛt wɛlbɔdi prɔblɛm.

Yu go de wɔnda wetin kɔnt as standad rɔm drink. Insay Amɛrika, di kayn klin rɔm we pɔsin kin drink na in impɔtant pas ɔl. Di CDC se wan standad alkol drink gɛt 0.6 fluid ɔns (14 gram) klin alkol . Dis amount na di sem ilɛksɛf yu drink bia, wayn, ɔ spirit. Na dis na wan simpul tebul fɔ ɛp yu fɔ ɔndastand:

Tayp fɔ drink	Tipik Saiz fɔ Sav	Alkol bay di Volyum (ABV) .	Klin Alkol Kɔntinɛnt
Bia	12 ɔns	5% .	0.6 ɔns flɔyd (14 gram) .
Wayn	5 ɔns	12% .	0.6 ɔns flɔyd (14 gram) .
Spirit dɛn we dɛn dɔn distil	1.5 ɔns	40% .	0.6 ɔns flɔyd (14 gram) .

We yu no dis, i de ɛp yu fɔ trak aw yu de drink rɔm ɛn fala di 1-2-3 lɔ izi wan.

Tip: Di 1-2-3 rul na gaydlain, nɔto garanti fɔ sef fɔ ɔlman. Sɔm pipul dɛn, lɛk di wan dɛn we gɛt sɔm kayn wɛlbɔdi prɔblɛm ɔ we dɔn gɛt adikshɔn, fɔ avɔyd fɔ drink rɔm kpatakpata.

1 Drink fɔ wan awa

Di fɔs pat pan di 1-2-3 lɔ tɛl yu se yu nɔ fɔ drink pas wan drink fɔ wan awa. Yu bɔdi nid tɛm fɔ prosɛs rɔm. If yu drink pas wan drink insay wan awa, dat kin mek yu blɔd alkol kɔnsɛntreshɔn (BAC) go ɔp kwik kwik wan. We yu kip wan drink fɔ wan awa, yu de gi yu liva tɛm fɔ brok di rɔm. Dis kin ɛp yu fɔ kɔntrol yusɛf ɛn i kin mek yu nɔ gɛt aksidɛnt ɔ fɔ disayd fɔ du bad tin.

2 Drink dɛn fɔ ɛni tɛm

Di sɛkɔn tin we de na di 1-2-3 lɔ se yu nɔ fɔ drink pas tu tɛm wan tɛm. We yu aks, 'wetin na di 1/2/3 rul fɔ rɔm?', dis pat de ɛp yu fɔ avɔyd fɔ drink pasmak. If yu drink wan ɔ tu drink, yu BAC kin de na smɔl rɛnj. Yu kin fil rilaks ɔr kin fil fɔ de wit ɔda pipul dɛm, bɔt yu nɔr kin rich di ay levul dɛm wae kin mek yu gɛt siriɔs prɔblɛm. If yu drink pas tu drink, yu BAC kin go ɔp oba 0.08% , we na di ligal limit fɔ drayv na bɔku ples. BAC lεvεl dεm we hכy kin mek dεn nכ de jכs fayn, dεn kin lכs kכdכnayshכn, εn ivin denja hεlth ifekt dεm.

3 Drinks fɔ wan de

Di las pat pan di 1-2-3 lɔ de sɛt limit fɔ ɛvride. Yu nɔ fɔ drink pas tri drink insay wan de. If yu drink pas dis, dat kin ambɔg yu wɛlbɔdi. Risach dɔn sho dat if yu drink pas tri drink ɛvride, dat kin mek yu gɛt liva sik, ay blɔd prɛshɔn, at pwɛl, ɛn bɔku kayn kansa. Yu kin gɛt bɔku chans bak fɔ gɛt aksidɛnt, yu maynd prɔblɛm, ɛn adikshɔn. Di gaydlain dɛn na Amɛrika se dɛn fɔ ivin lɔs limit fɔ uman dɛn—nɔ pas wan drink fɔ wan de . Fɔ man dɛn, di tin we dɛn kin se fɔ drink rɔm nɔto pas tu drink fɔ wan de. Di 1-2-3 rul de ɛp yu fɔ de ɔnda dɛn limit ya.

Bɔku wɛlbɔdi ɔganayzeshɔn dɛn kin tɔk bak se yu fɔ tek tri dez we yu nɔ gɛt rɔm ɛvri wik. Dis kin gi yu bɔdi fɔ blo ɛn ɛp fɔ mek yu nɔ dipen pan yu. Yu kin si dis advays na kɔntri dɛn lɛk Ɛstonia, usay di nashɔnal gaydlain dɛn se at le tri dez fɔ man ɛn uman nɔ fɔ drink rɔm.

• Di 1-2-3 rul se fɔ at le 3 dez we yu nɔ fɔ drink rɔm insay di wik.

• Na di Nashɔnal Instityut fɔ Alkol de sɔpɔt am.

• Di rul gɛt fɔ du wit fɔ mek pipul dɛn gɛt sef fɔ drink bay we dɛn nɔ de drink pasmak fɔ wan awa ɛn fɔ wan de, nia di de dɛn we dɛn nɔ de drink rɔm.

• Ɛnkɔrej fɔ brok pan kɔnsɔmshɔn fɔ ridyus di prɔblɛm dɛn we kin apin to pɔsin in wɛlbɔdi.

Notis: Sɔm pipul dɛn kin tink se dɛn kin kip drink ɛn gɛt dɛn ɔl wan tɛm leta insay di wik. Dis na di rɔŋ we aw pipul dɛn kin tink. Di 1-2-3 rul kin wok fayn we yu spre yu drink ɛn avɔyd fɔ drink pasmak.

We yu fala di 1-2-3 lɔ, yu kin sɛt wɛlbɔdi limit fɔ drink rɔm. Yu de protɛkt yu bɔdi ɛn yu maynd, ɛn yu de mek yu nɔ gɛt prɔblɛm. If yu ɛva wɔnda, 'wetin na di 1/2/3 lɔ fɔ rɔm?', mɛmba dɛn simpul step ya ɛn yuz dɛn fɔ gayd yu choices.

1-2-3 Rul in Praktis

Pacing Alcohol Intake we yu de drink

Yu kin yuz di 1-2-3 lɔ fɔ ɛp yu fɔ disayd fɔ drink fayn fayn wan. Dis lɔ de ɛp yu fɔ slo aw yu de drink ɛn mek yu nɔ drink pasmak. We yu de na pati ɔ wit yu padi dɛn, yu go fil lɛk se yu fɔ drink mɔ. Di 1-2-3 rul de gi yu wan simpul plan fɔ fala.

Na sɔm we dɛn fɔ yuz di 1-2-3 lɔ na pati ɔ ivintɛns dɛn:

• Disid bifo yu go ɔmɔs drink yu go drink, lɛk jɔs wan fɔ di nɛt.

• Drink wata afta ɛni rɔm drink fɔ ɛp yu fɔ drink smɔl.

• Pik mocktails ɔ ɔda drink dɛn we nɔ gɛt rɔm so dat yu go stil jɔyn in.

• Rayt wetin yu de drink ɛvride na wan jɔnal. Dis kin ɛp yu fɔ si we yu de drink mɔ, lɛk we yu de fil strɛs ɔ yu de fred.

• Na wikɛnd ɔ spɛshal de nɔmɔ yu fɔ drink. Yu kin skip fɔ drink rɔm insay di wik.

• Tray fɔ drink bia we nɔ gɛt rɔm ɔ spaklin wata if yu want fɔ fit insay bɔt nɔ drink rɔm.

• Mek am nɔmal fɔ nɔ drink pas nɔmɔ na spɛshal tɛm. Dis kin mek yu nɔ drink bɛtɛ.

Dɛn abit ya kin ɛp yu fɔ kɔntrol yusɛf ɛn mek yu nɔ drink fayn. Yu de protɛkt yu wɛlbɔdi ɛn yu kin stil ɛnjɔy yusɛf na soshal ivent dɛn.

Ustɛm fɔ Yuz di Rul

Di 1-2-3 rul bɛtɛ we yu want fɔ kip yu drink sef. Yuz dis lɔ ɔltɛm if yu nid fɔ drayv, tek mɛrɛsin, ɔ de wach. Di rul de ɛp yu fɔ mek yu blɔd alkol lɛvɛl smɔl so dat yu bren go wok fayn.

Na dis na tebul we de sho aw di 1-2-3 lɔ de ɛp yu fɔ de sef, mɔ we yu de drayv ɔ du impɔtant tin dɛn:

Gaydlain Step	Rikɔmɛndishɔn	Plan
ZIRO	Nɔ drink we yu de drayv ɔ we yu de du wok we gɛt fɔ du wit sef	Stɔp ɛni rɔm fɔ mek yu nɔ sef we yu de drayv
WAN	Nɔ pas wan standad drink fɔ wan awa	I de mek yu blɔd alkol lɛvɛl smɔl
TU	Nɔ pas tu standad drink fɔ wan ɔkayshɔn	I de ɛp yu fɔ nɔ drink tumɔs wan tɛm
TRI	Nɔ ɛva pas tri standad drink fɔ wan tɛm	I de stɔp yu fɔ drink sote yu bren de ambɔg

Yu fɔ yuz di 1-2-3 lɔ bak if yu tek mɛrɛsin we nɔ miks wit rɔm ɔ if yu gɛt bɛlɛ. Di rul de ɛp yu fɔ disayd fɔ du tin dɛn we sef ɛn i de mek yu nɔ gɛt bɛtɛ chans fɔ mek yu gɛt bad bad rɔm. We yu fala dɛn step ya, yu de mek yu drink fayn ɛn tek kia ɔf yusɛf.

Alkol ɛn Wɛlbɔdi biznɛs

Di bɛnifit dɛn we pɔsin kin gɛt we i de du tin wit mɔdareshɔn

If yu yuz di 1-2-3 lɔ, yu dɔn sɛt klia limit fɔ drink. Dis kin ɛp yu nɔ fɔ drink tumɔs ɛn i kin mek yu kɔntinyu fɔ gɛt prɔblɛm. Sɔm pipul dɛn kin tink se if yu drink smɔl, dat kin ɛp yu fɔ gɛt wɛlbɔdi. Bɔt nyu stɔdi dɛn se ivin smɔl smɔl tin nɔ de mek yu liv lɔng ɔ stɔp fɔ sik. Di Wol Ɛlth Ɔganayzeshɔn ɛn CDC ɔl tu se no amount of alcohol na totli sef.

Notis: Fɔ drink smɔl ɔ nɔ drink atɔl na di bɛst we fɔ mek yu nɔ gɛt bɛtɛ wɛlbɔdi bikɔs ɔf rɔm.

Sɔm pipul dɛn kin fil lɛk se dɛn dɔn rilaks ɔ dɛn kin gɛt padi biznɛs wit dɛnsɛf afta dɛn dɔn drink wan ɔ tu tɛm. Di 1-2-3 rul de ɛp yu fɔ mek yu nɔ drink bɛtɛ. Dis kin mek i izi fɔ mek yu ebul fɔ kɔntrol yusɛf ɛn avɔyd aksidɛnt ɔ fɔ disayd fɔ du bad tin. Yu de gi yu bɔdi tɛm bak fɔ brok rɔm, we de protɛkt yu liva ɛn bren.

Risk ɛn Limiteshɔn dɛn

Ivin if yu fala di lɔ we se 1-2-3, rɔm kin stil mek yu gɛt prɔblɛm. Stɔdi dɔn sho se ivin if yu drink smɔl, dat kin mek yu gɛt kansa, at prɔblɛm, ɛn chenj na yu bren. Di US Surgeon General se rɔm kin mek pɔsin gɛt kansa, ilɛksɛf yu drink smɔl. Fɔ drink bɔku tin as tɛm de go, dat kin i kin ambɔg yu bren, yu at, ɛn ɔda pat dɛn.

Sɔm pipul dɛn nɔ fɔ drink rɔm atɔl. Dɛn grup ya na:

• Di yɔŋ pipul dɛn ɛn ɛnibɔdi we nɔ rich di ej we di lɔ se fɔ drink

• Uman dɛn we gɛt bɛlɛ ɔ we de tray fɔ gɛt bɛlɛ

• Pipul wae gɛt sɔm kayn wɛl bɔdi prɔblɛm, lɛk liva ɔr kidni sik

• Ɛnibɔdi we de tek mɛrɛsin we de miks wit rɔm

• Pipul dɛm wae de wɛl frɔm alcohol use disorder

• Big pipul dɛn we plan fɔ drayv ɔ yuz mashin

Yu fɔ aks yu dɔktɔ ɔltɛm if yu nɔ shɔ bɔt aw fɔ drink ɛn yu wɛlbɔdi.

Difrɛn kɔntri dɛn gɛt dɛn yon lɔ bɔt rɔm. Di 1-2-3 rul de mach di advays we Amɛrika de gi fɔ drink smɔl, bɔt ɔda ples dɛn de yuz difrɛn nɔmba dɛn. Fɔ ɛgzampul, sɔm kɔntri dɛn kin kɔnt wan standad drink as 8 to 20 gram rɔm. Na dis na tebul we de kɔmpia di 1-2-3 lɔ to di CDC gaydlayn dɛn:

Tin	1-2-3 Rul (US Kɔst Gɔd) .	CDC Gaydlain (US) .
Drinks fɔ wan awa	Nɔ pas 1 standad drink	Nɔto dɛn de difayn am spɛshal wan
Drinks fɔ ɛni ɔkayshɔn	Nɔ pas 2 standad drink dɛn	Nɔto difayn spɛshal wan
Drinks fɔ wan de	Nɔ pas 3 drink dɛn	Uman dɛn: te to 1/de; Man: te to 2/de
Plan	Di gaydlain fɔ di we aw pɔsin de biev	Mɛdikal advays fɔ drink pasmak

Mɛmba se: Di 1-2-3 lɔ de ɛp yu fɔ kɔntrol rɔm, bɔt i nɔ de pul ɔl di prɔblɛm dɛn we kin apin. Ɔltɛm tink bɔt yu yon wɛlbɔdi ɛn di tin we de apin to yu bifo yu drink.

Fɔ Aplay di Rul

Tips fɔ Modareshɔn

Yu kin mek di 1-2-3 rul wok fɔ yu bay we yu de yuz simpul strateji ɛvride. Bɔku pipul dɛn kin si am se i nɔ kin izi fɔ lɛ dɛn nɔ drink te dɛn chak, mɔ we dɛn de na pati ɔ we dɛn de fil strɛs. Yu kin tray dɛn advays ya fɔ ɛp yu fɔ de na di rayt rod:

• Plan fɔ de dɛn we yu nɔ go drink rɔm ɛvri wik fɔ mek yu bɔdi blo.

• Pik smɔl smɔl drink dɛn, lɛk bɔtul bia instead ɔf pint, ɔ pik drink dɛn we nɔ gɛt bɔku rɔm.

• Drink wata ɔ sɔft drink bitwin rɔm fɔ mek yu slo fɔ drink.

• Nɔ jɔyn fɔ drink rawnd so dat yu go ebul fɔ kɔntrol aw yu de drink.

• Yuz smɔl glas dɛn na os ɛn jɔs drink wit it.

• Sɛt klia limit bifo yu bigin fɔ drink ɛn stik to am.

• Join kampen lɛk Dry January ɔ Sober Spring fɔ ɛkstra sɔpɔt.

Tip: If yu fil se dɛn de mɔna yu fɔ drink na soshal ivent, kam wit yu yon drink we nɔ gɛt rɔm ɔ mek yu padi dɛn no se yu de stɔp fɔ drink.

Yu kin gɛt tin dɛn we de ambɔg yu, lɛk fɔ mek pipul dɛn de sɔfa wit yu ɔ fɔ drink rɔm izi wan. Stret kin mek i nɔ izi bak fɔ fala di 1-2-3 lɔ. Mɛmba se yu kin se nɔ ɔ pik wan tin we nɔ de drink rɔm ɔltɛm.

Trak di Abit dɛn

We yu trak aw yu de drink rɔm, dat kin ɛp yu fɔ si di we aw yu de drink ɛn disayd fɔ du bɛtɛ tin. Bɔku ap ɛn tul dɛn kin ɛp yu fɔ log yu drink dɛn ɛn sɛt gol dɛn. Na sɔm we dɛn fɔ trak aw yu de drink rɔm:

• Yuz ap dɛn lɛk MyDrinkaware, DrinkControl, ɔ Drinks Meter fɔ log drink, sɛt gol, ɛn gɛt fidbak.

• Kip wan dayari ɔ jɔnal fɔ rayt wetin yu de drink ɛvride.

• Tray fɔ print traka kad dɛn frɔm grup dɛn lɛk Rethinking Drinking.

• Yuz ap dɛn we de trak yu abit lɛk Streaks ɔ I Am Sober fɔ mɛmba ɛvride.

• Rivyu aw yu de go bifo ɛvri wik ɛn luk fɔ tɛm dɛn we yu de drink mɔ, lɛk we yu strɛs ɔ spɛshal tin dɛn.

• Aks yu padi, fambul, ɔr sɔpɔt grup fɔ ɛp yu fɔ kɔntinyu fɔ ansa.

Yu kin mek di 1-2-3 rul fɔ yusɛf fɔ fit yu wɛlbɔdi ɛn layf stayl. Sɔm pipul dɛn nid fɔ avɔyd fɔ drink rɔm bikɔs dɛn gɛt wɛlbɔdi prɔblɛm ɔ dɛn gɛt mɛrɛsin. Ɔda pipul dɛn kin want fɔ drink smɔl insay di wik dɛn we pipul dɛn kin bizi ɔ afta dɛn dɔn strɛs. Yu kin tɔk to yu dɔktɔ ɔ pɔsin we de gi yu advays fɔ advays yu we go fit wetin yu nid. If yu trak yu abit ɛn mek smɔl chenj dɛn, yu go mek rɔm nɔ tek yu layf.

Yu kin fala di 1-2-3 lɔ fɔ ɛp yu fɔ drink smɔl rɔm. Dis lɔ de ɛp yu fɔ sɛt klia limit ɛn i de mek yu gɛt wɛlbɔdi. Sɔm stɔdi dɛn se if yu drink smɔl, dat kin ɛp yu at. Bɔt ivin smɔl tin kin mek yu gɛt kansa ɛn i kin mek yu bren fil bad.

• Bɔku masta sabi bukman dɛn se yu fɔ de wach aw yu de drink. Yu fɔ lan bak wetin de mek yu want fɔ drink ɛn tek sɔm dez fɔ lɛf fɔ drink rɔm.

• Sɔpɔt grup ɛn risɔs dɛn lɛk Mɔdareshɔn Manejmɛnt ɛn di NIAAA kin ɛp yu fɔ pik tin dɛn we sef.
  I impɔtant fɔ tek tɛm ɛn no wetin yu ebul fɔ du. If yu de wɔri bɔt rɔm, tɔk to dɔktɔ ɔ nɔs.

FAQ we dɛn kin aks

Wetin yu go du if yu drink pas wetin di lɔ we se 1-2-3 se?

Yu kin mek yu gɛt mɔ prɔblɛm wit wɛlbɔdi prɔblɛm ɛn aksidɛnt. Tray fɔ go bak to di lɔ nɛks tɛm. If yu kin pas di limit bɔku tɛm, tɔk to dɔktɔ ɔ advaysa fɔ ɛp yu.

Yu kin kip yu drink fɔ di wikɛnd?

Nɔ, yu nɔ fɔ kip bɔku drink. Fɔ drink bɔku drink wan tɛm, dɛn kɔl am fɔ drink pasmak. Dis kin ambɔg yu bɔdi ɛn maynd pas fɔ spre drink.

Yu tink se di 1-2-3 lɔ de wok fɔ ɔlman?

Di lɔ de ɛp bɔku big pipul dɛn fɔ drink smɔl. Sɔm pipul dɛn nɔ fɔ drink atɔl, lɛk di wan dɛn we gɛt bɛlɛ, we nɔ rich 18 ia yet, ɔ we de tek sɔm mɛrɛsin dɛn. Chek wit yu dɔktɔ ɔltɛm.

Wetin kin kɔnt as standad drink?

Wan standad drink na di US gɛt 0.6 ɔns klin alkol. Dis ikwal to 12 ɔns bia, 5 ɔns wayn, ɔ 1.5 ɔns spirit.

Aw yu go trak yu drink dɛn izi wan?

• Yuz wan fon ap fɔ log ɛni drink.

• Rayt yu drink dɛn na wan notbuk.

• Aks yu padi fɔ ɛp yu fɔ mɛmba di say we yu nɔ ebul fɔ du.

Trak de ɛp yu fɔ si yu abit ɛn mek yu disayd fɔ du tin dɛn we sef.