Zu chungchanga 1-2-3 Rule chu eng nge ni a, Engtin nge a hnathawh

1-2-3 rule hian zu in tur dan tur chiang taka siamin a pui che a ni. 'Zu chungchanga dan 1/2/3 chu eng nge ni?' tih i zawh hian darkar khatah vawi khat aia tam in loh tur, vawi khatah vawi hnih in tur leh ni khatah vawi thum in tur a kaihruai che tih i hre ta a ni. He 1-2-3 dan hian zu in tam lutuk pumpelh a ti awlsam hle. Standard drink anga chhiar tur chu i hriat a ngai. Zirna hrang hrangah chuan standard drink size hriatthiamna hian i zu hman dan tur a enfiah a, safe limits i siam a, zu in chungchangah duhthlanna tha zawk siam turin a pui che a ni.

Key Takeaways te pawh a awm

• 1-2-3 dan chuan zu hi darkar khatah vawi khat in tur a ni a, vawi khatah vawi hnih in tur a ni a, ni khatah vawi thum in tur a ni a, hei hian him taka in tur a siamsak a ni.

• Eng nge a chhiar tih hriat a standard drink hian i zu i track a, dan zawm awlsam zawk nan a pui bawk.

• Kar tin zu in loh ni thum tal in hian i taksa chu chawlh a pe a, hriselna atana hlauhawmna a ti tlem bawk.

• In tur inkara tui in leh social event-a thunun theihna tur limit chiang tak siam ang chi tih dan awlsam tak tak hmang rawh.

• Rule hian risk tihtlem a pui a, mahse hlauhawm zawng zawng a paih vek lo; mi thenkhat chuan zu in loh vek tur a ni.

Zu chungchanga 1/2/3 Rule chu eng nge ni?

1-2-3 dan hian zu chungchanga duhthlanna him zawk siam theihna turin zu in dan tur kaihhruaina chiang tak a pe che a ni. 'Zu chungchangah hian 1/2/3 dan chu eng nge ni?' tih i zawh hian he dan hian hun bituk chhunga i in tur zat tur a siam tih i hre ta a ni. Step lian pathum i zawm a: darkar khatah vawi khat aia tam in loh tur, vawi khatah vawi hnih aia tam in loh tur, leh ni khatah vawi thum aia tam in loh tur. Hriselna lama mithiam thenkhat pawhin ei turin an rawt bawk kar khatah zu in loh ni thum tal. Hetiang approach hian zu in tam lutuk loh nan a pui a, hriselna lama harsatna i neih theihna a ti tlem bawk.

Zu in pangngaiah eng nge chhiar tel tih i ngaihtuah mai thei. United States-ah chuan in tur pakhata zu thianghlim awm zat hi a pawimawh ber a ni. CDC chuan zu in tur standard chuan a nei tih a sawi Zu thianghlim 0.6 fluid ounces (14 grams) . He zat hi beer, wine, spirits i in pawhin a inang vek. Hetah hian i hriatthiam theih nan table awlsam tak a awm a:

In tur chi hrang hrang	Serving Size tlangpui	Zu hi a Volume (ABV) a zirin 1.1.	Zu thianghlim awm zat
Zu chi khat	12 ounces a ni	5% a ni.	Fluid ounces 0.6 (gram 14) a ni.
Uain	5 ounces a ni	12% a ni.	Fluid ounces 0.6 (gram 14) a ni.
Thlarau Thianghlim (distilled Spirits) te	1.5 ounces a ni	40% a ni.	Fluid ounces 0.6 (gram 14) a ni.

Hei hi hriat hian i zu in dan i track thei a, 1-2-3 rule pawh awlsam zawkin i zawm thei bawk.

Tip: 1-2-3 dan hi kaihhruaina a ni a, mi zawng zawng tana himna tur a ni lo. Mi thenkhat, hriselna lama harsatna engemaw nei emaw, ruihhlo ngawlvei tawh emaw te chuan zu hi an pumpelh vek tur a ni.

Darkar khatah 1 In tur

1-2-3 dan aanga a hen hmasa berah chuan darkar khatah vawi khat aia tam in loh tur a ni. I taksa hian zu process turin hun a mamawh a ni. Darkar khat chhunga in tur vawi khat aia tam in hian i thisen alcohol concentration (BAC) a tisang thuai thei a ni. Darkar khata vawi khat in tur i neih chuan i liver chu zu tihchhiat nan hun i pe thin. Hei hian thunun thei turin a pui a, accident emaw thutlukna tha lo emaw i neih theihna a ti tlem bawk.

2 In tur vawi khatah

1-2-3 rule-a step hnihnaah chuan vawi khatah vawi hnih aia tam in tur a ni lo tih a ni. 'Zu chungchangah hian 1/2/3 dan chu eng nge ni?' tih i zawh hian he part hian zu in nasa lutuk lo turin a pui che a ni. In tur pakhat emaw pahnih emaw i in chuan i BAC hi a hniam zawkah a awm tlangpui. I rilru a hahdam emaw, social deuh emaw pawh i inhria thei a, mahse, chhiatna nasa tak thlen thei level sang tak chu i thleng lo. In tur pahnih aia tam i in chuan i BAC a sang thei 0.08% aia sang a ni a, , hei hi hmun tam takah lirthei khalh theihna dan anga tihkhawtlai a ni. BAC level sang zawk hian rorelna tha lo a thlen thei a, inremna a hloh thei a, hriselna lamah pawh nghawng hlauhawm tak a nei thei bawk.

Ni khatah 3 In tur

1-2-3 rule hnuhnung ber hian nitin limit a siam a. Ni khatah vawi thum aia tam in tur a ni lo. Hei aia tam in hian i hriselna a tichhe thei a ni. Research atanga a lan dan chuan ni khata vawi thum aia tam in chuan thin natna, thisen sang, thinlung chak lohna leh cancer chi hrang hrang i vei theihna a tipung a ni. Accident, rilru lam harsatna, leh ruihhlo ngawlvei neih theihna chance sang zawk i tawk bawk. US kaihhruaina chuan hmeichhiate tan pawh a hniam zawka tih a rawt a ni—ni khatah vawi khat aia tam in loh . Mipa tan chuan zu in tur rawtna chu ni khatah vawi hnih aia tam in tur a ni lo. 1-2-3 rule hian heng limit hnuaiah hian awm turin a pui che a ni.

Hriselna lama pawl tam tak chuan kar khatah zu in loh ni thum tal in turin an rawt bawk. Hei hian i taksa chu chawlh a pe a, innghahna a awm loh nan a pui bawk. He thurawn hi Estonia ang ramah i hmu thei a, ram pum kaihhruaina chuan hmeichhia leh mipa tan zu in loh ni thum tal a rawt a ni.

• 1-2-3 dan chuan kar khatah zu in loh ni 3 tal a rawt a ni.

• National Institute on Alcohol-in a thlawp a ni.

• He dan hian zu in lohna ni rualin darkar khat leh ni khata in tur tihtlem a, zu in dan him zawk tihhmasawn a tum a ni.

• Hriselna atana hlauhawm tihziaawmna turin consumption break a fuih.

Note: Mi thenkhat chuan in tur an khawlkhawm thei a, kar tawp lamah vawi khatah an nei vek thei niin an ngai. Hei hi ngaihdan dik lo awm fo a ni. 1-2-3 rule hian i in tur i theh darh a, zu in nasa lutuk i pumpelh hian a thawk tha ber.

1-2-3 dan i zawm hian zu in chungchangah hriselna atana tihkhawtlai i siam a ni. I taksa leh rilru i humhim a, harsatna i neih theihna pawh i tihniam bawk. 'Zu chungchangah hian 1/2/3 dan chu eng nge ni?' tih i ngaihtuah ngai a nih chuan, heng step awlsam tak takte hi hre reng la, i duhthlanna kaihhruaina atan hmang rawh.

1-2-3 Rule in Practice tih a ni

Zu In Tak Pacing

Zu in chungchangah duhthlanna tha zawk siam turin 1-2-3 rule hi i hmang thei ang. He dan hian i in zat tihtlem nan a pui a, in tam lutuk lo turin a veng bawk. Party-ah emaw, ṭhiante nên emaw, in tam zâwk tûr angin i inhria mai thei. 1-2-3 rule hian zawm tur ruahmanna awlsam tak a pe che a ni.

Party emaw event emaw-a 1-2-3 rule hman dan tur thenkhat chu hetiang hi a ni:

• Zan khat atan pakhat chauh ang maiin, engzat nge i in dawn tih chu i kal hmain thutlukna siam rawh.

• Zu in apiangin tui in la, chu chuan in tlem zawk nan a pui ang che.

• Mocktail emaw zu ni lo in tur dang emaw thlang la, chutiang chuan i la tel ve thei ang.

• Nitin i in tur chu journal-ah ziak rawh. Hei hian i in tam hunah, i stress emaw, i hlauthawng emaw ang chi te chu i hmu thei a ni.

• Kar tawp emaw ni bik emaw chauh in tur a ni. Kar khat chhungin zu i skip thei.

• In fit duh mahse zu in loh chuan non-alcoholic beer emaw sparkling water emaw hmang la.

• Hun bik a nih loh chuan in loh chu thil pangngaiah siam rawh. Hei hian i zu in a ti hniam a ni.

Heng tih dante hian thunun thei turin a pui che a, i zu in pawh a him reng bawk. I hriselna i humhim a, social event-ah pawh nuam i la ti thei tho.

Engtikah nge Rule Hman Tur

1-2-3 rule hi i in tur him taka dah i duh hunah a tha ber. Motor khalh i mamawh a, damdawi ei i mamawh a, fimkhur a ngai a nih chuan he dan hi hmang fo ang che. Rule hian i thisena zu level a tihhniam theih nan a pui che a, chuvang chuan i thluak hian hna a thawk tha hle.

Hetah hian 1-2-3 rule hian him taka awm theihna tura a puih dan, a bik takin lirthei i khalh emaw, thil pawimawh i tih hunah emaw tarlanna table a awm a:

Kaihhruaina Step	Thurawn pek a ni	Chhan
BIAL	Motor khalh lai emaw, himna lam hawia hna thawh lai emaw chuan zu in loh tur	Zu eng pawhin lirthei khalh laiin him lo tura a siam loh nan a titawp
PAKHAT	Darkar khatah standard drink pakhat aia tam lo	I thisena zu level a hniam tir thin
PAHNIH	Vawi khatah standard drink pahnih aia tam lo	Vawikhatah zu tam lutuk lo turin a pui thin
PATHUM	Vawi khatah standard drink pathum aia tam ei ngai suh	I thluak a chhiat phah khawpa zu in tur a titawp

Zu nena chawhpawlh loh damdawi i ei emaw, naupai lai emaw pawhin 1-2-3 dan hi i hmang tur a ni. Rule hian duhthlanna him zawk siam turin a pui che a, zu avanga hliam i nih theihna chance a ti tlem bawk. Heng step te hi i zawm hian i zu in hrisel takin i vawng reng a, i in enkawl tha bawk.

Zu leh Hriselna

Moderation atanga hlawkna awm thei

1-2-3 rule i hman chuan zu in tur hian limit chiang tak i siam a ni. Hei hian zu tam lutuk lo turin a pui a, him zawkin a awm bawk. Mi thenkhat chuan zu in tlem hian i hriselna a pui thei niin an ngai. Mahse zirchianna thar chuan a tlem berah pawh i dam rei lo va, natna a titawp lo tih an sawi. World Health Organization leh CDC te chuan an sawi ve ve a ni zu engzat pawh hi a him vek lo.

Note: Zu in tlem emaw, in loh emaw hi zu avanga i hriselna atana hlauhawmna tihziaawmna tha ber a ni.

Mi thenkhat chuan vawi khat emaw vawi hnih emaw in hnuah chuan an rilru a hahdam zawk emaw, an inngaitlawm zawk emaw a ni. 1-2-3 rule hian zu in tlem turin a pui che a ni. Hei hian thunun theihna a ti awlsam a, accident emaw duhthlanna tha lo emaw pumpelh a ti awlsam bawk. I taksa chu zu tihchhiat nan hun i pe bawk a, chu chuan i thin leh thluak a venghim a ni.

Risk leh Limitations te

1-2-3 dan i zawm pawhin zu hi a hlauhawm thei tho. Zirna hrang hrangah chuan zu in tam lutuk pawhin cancer, thinlung lama harsatna, leh i thluak inthlak danglamna te a tisang thei tih a tarlang. US Surgeon General chuan zu hian cancer a thlen thei tih a sawi a, tlem tal in pawhin cancer a thlen thei a ni, a ti. Hun kal zelah zu in tam hian a ti thei i thluak, thinlung leh taksa peng dangte a ti na a ni.

Mi thenkhat chuan zu in loh tur a ni. Heng pawl hrang hrangte hi:

• Tleirawl leh dan anga zu in kum hnuai lam tu pawh

• Hmeichhia naupai emaw, nau pai tum emaw

• Hriselna lama harsatna engemaw tak nei, thin emaw kal natna emaw nei te

• Zu nena inzawm damdawi ei apiang

• Zu hmansualna atanga dam lehte

• Puitling, lirthei khalh emaw, machine hman emaw tumte

Zu in leh i hriselna chungchang i chiang lo a nih chuan doctor i zawt fo tur a ni.

Ram hrang hrangin zu chungchangah dan hrang hrang an nei a. 1-2-3 dan hi US-in zu in tam lutuk chungchanga thurawn a pek nen a inmil a, mahse hmun dangah chuan number hrang hrang an hmang thung. Entirnan, ram thenkhat chuan standard drink chu zu gram 8 atanga 20 velah an chhiar thin. Hetah hian 1-2-3 dan leh CDC kaihhruaina tehkhin thu table kan rawn tarlang e:

Hmelhmang	1-2-3 Rule (US tuipui kama vengtute)	CDC kaihhruaina (US) 1.1.
Darkar khata in tur	Standard drink 1 aia tam lo	A bik taka sawifiah a ni lo
Hun khata in tur	Standard drink 2 aia tam lo	A bik taka sawifiah a ni lo
Ni khata in tur	In tur 3 aia tam lo	Hmeichhia: ni 1/ni thleng; Mipa: 2/day thleng
Chhan	Thiltih dan tur kaihhruaina	Zu in tlem lutuk tan medical advisory

Hriat reng tur: 1-2-3 dan hian zu enkawl danah a pui che a, mahse hlauhawm zawng zawng a ti bo lo. Zu in hmain mahni hriselna leh dinhmun ngaihtuah fo ang che.

Rule hman dan tur

Moderation neih theihna tura tips

Nitin strategy awlsam tak tak hmangin 1-2-3 rule hi i tan a thawk thei ang. Mi tam tak chuan zu khap chu an harsat hle a, a bîk takin party-ah emaw, stress an neih hunah emaw. I kawng dik zawh reng theih nan heng tips te hi i lo enchhin thei ang:

• I taksa chu chawlh hahdamna pe turin kar tin zu in loh ni tur ruahman rawh.

• In tur tenau zawk thlang la, pint aiah beer bottle khat ang chi, zu tlem zawka in tur thlang rawh.

• Zu in inkarah tui emaw soft drink emaw in la, i in tur a ti hniam thei ang.

• I in zat chu i control theih nan drinking rounds join loh tur a ni.

• In lamah glass te zawk hmang la, chaw ei rual chauh in rawh.

• I in tan hmain limit chiang tak siam la, chu chu zawm tlat rawh.

• Dry January emaw Sober Spring ang campaign-ah te tel ve la, extra support i dawng ang.

Tip: Social event-a zu in tura nawrna i neih chuan zu tel lo in tur keng la, emaw, i thiante hnenah i tihtlem tih hriattir la.

Khawtlang nawrna emaw, zu in awlsamna emaw ang chi harsatna i tawk thei a ni. Stress hian 1-2-3 dan zawm a ti harsa thei bawk. Ni lo i ti thei reng a, zu in ni lo i thlang thei bawk tih hre reng ang che.

Tracking Habits te pawh a awm

Zu i tih dan track hian pattern i hmu thei a, duhthlanna tha zawk i siam thei bawk. Apps leh tools tam tak chuan i in tur log leh goal siam turin a pui thei che a ni. Zu i hman dan track dan thenkhat chu hetiang hi a ni:

• MyDrinkaware, DrinkControl, emaw Drinks Meter ang chi apps hmangin drinks log la, goal siam la, feedback dawng rawh.

• Nitin i in tur ziak turin diary emaw journal emaw siam la.

• Rethinking Drinking ang chi group atanga printable tracker card te hi enchhin rawh.

• Nitin hriat nawn tirna atan Streaks emaw I Am Sober ang chi habit-tracking apps hmang thin ang che.

• Kar tin i hmasawnna chu enfiah la, i in tam hun tur zawng la, chu chu stress emaw, thil pawimawh bik emaw lai ang chi hi a ni.

• I ṭhiante, chhungte, emaw, ṭanpuitu pawl emaw hnenah accountable taka awm reng tura pui turin zawt rawh.

I hriselna leh nunphung nena inmil turin 1-2-3 rule hi i personalize thei bawk. Mi thenkhat chuan hriselna lama harsatna emaw, damdawi emaw avanga zu in loh a ngai a ni. Mi dangte chuan kar buai lai emaw, ni khata lungkham tak hnuah emaw zu in tlem an duh mai thei. I mamawh ang zela thurawn dil turin i doctor emaw, counselor emaw i biak theih a ni. I tih dante zawn chhuah a, inthlak danglamna tenau te i siam hian zu hian i nun a luah loh nan i veng thei a ni.

Zu in tlem zawk nan 1-2-3 rule hi i zawm thei a ni. He dan hian limit chiang tak siam turin a pui che a, hrisel zawkin a awm reng bawk. Zirna thenkhat chuan zu tlem tal hian i thinlung a pui thei niin an sawi. Mahse a tlem berah pawh cancer vei theihna a tisang thei a, i thluak a ti na thei bawk.

• Mithiam tam tak chuan i zu in dan hi i chhinchhiah reng tur a ni an ti. Tin, zu in duhna thlentu leh zu in atanga chawlh ni te i zir tur a ni bawk.

• Moderation Management leh NIAAA ang chi support group leh resources te hian duhthlanna him zawk siam turin a pui thei che a ni.
  Fimkhur a, mahni huam chin hriat a pawimawh. Zu chungchangah i lungkham a nih chuan Doctor emaw Nurse emaw nen inbia ang che.

FAQ

1-2-3 danin a sawi aia tam i in chuan engtin nge ni ang?

Hriselna lama harsatna leh accident i neih theihna tur i tipung a ni. Nakinah chuan danah kir leh tum ang che. I limit pelh fo chuan doctor emaw counselor emaw hnenah tanpuina dil rawh.

Kar tawp atan i in tur i khawlkhawm thei ang em?

Ni lo, in tur i khawlkhawm tur a ni lo. Vawi khata in tur tam tak in hi binge drinking an ti a. Hei hian in tur thehdarh aiin i taksa leh rilru a tichhe thei zawk.

1-2-3 dan hian mi zawng zawng tan hna a thawk em?

He dan hian puitling tam zawk chu zu in tlem turin a pui a ni. Mi thenkhat chuan naupai te, kum tling lo te, damdawi thenkhat ei thin te ang chi te chu in tur a ni lo. Doctor hnenah zawt fo thin ang che.

Standard drink atan eng nge chhiar?

US-a standard drink pakhatah hian zu thianghlim ounces 0.6 a awm a. Hei hi beer ounces 12, wine ounces 5 emaw, spirits ounces 1.5 emaw a ni.

Engtin nge awlsam taka i in tur i track theih ang?

• Phone app hmangin drink tin log rawh.

• I in tur chu notebook-ah ziak rawh.

• I thianpa hnenah i limit hre reng turin pui turin hrilh rawh.

Tracking hian i tih dan i hmuh theih nan leh duhthlanna him zawk siam turin a pui che a ni.