Zu atana 1-2-3 rule chu eng nge ni a, engtin nge a thawh?

1-2-3 rule hian i zu in tam dan tur chu a huam chin chiang tak siamin a pui thei che a ni. I zawh chuan, 'Zu tan 1/2/3 dan eng nge ni?', darkar khatah in tur pakhat aia tam lo, hun khatah in tur pahnih, leh ni khatah vawi thum in tur a kawhhmuh tih i hre ta a ni. He 1-2-3 rule hian zu in tam lutuk loh a awlsam phah hle. Standard drink anga chhiar tur chu i hriat a ngai. Zirna hrang hrangah chuan standard drink size hriatthiamna hian zu i hman dan a hriat theih nan a pui che a, a him chin tur a siam a, zu in chungchangah duhthlanna tha zawk a siam bawk.

Key takeaways 1000 a ni.

• 1-2-3 rule hian zu in tur a tihtlem a, darkar khatah vawi khat in tur a ni a, vawi khatah vawi hnih in tur a ni a, ni khatah in tur pathum chu him taka i in theihna tur a ni.

• A pawimawh ber chu a chhiar tel a ni. Standard drink hian i zu i track theih nan a pui che a, dan pawh awlsam zawkin a zawm thei bawk.

• Kar tin zu tel lo ni thum tal ei hian i taksa a chawlhsan a, hriselna atana hlauhawm a tihniam bawk.

• Zu in inkar tui in tur leh social event-a thunun reng tur chuan a huam chin chiang tak siam ang chi tih dan awlsam tak hmang ang che.

• Rule hian risk tihtlem a pui a, mahse hlauhawm zawng zawng a paih vek lo; Mi thenkhat chuan zu an in loh vek a ngai.

Zu atana 1/2/3 rule hi eng nge ni?

1-2-3 rule hian zu chungchanga duhthlanna him zawk siam theihna turin zu in dan tur chiang tak a pe che a ni. I zawh chuan, 'Zu atana 1/2/3 rule chu eng nge ni?', he dan hian hun bituk chhunga i in tur zat tur a ruat tih i hre ta a ni. Step lian pathum i zawm a: darkar khatah in tur pakhat aia tam lo, hun khatah vawi hnih aia tam lo, ni khatah in tur pathum aia tam lo. Health expert thenkhat pawhin an rawn rawt bawk che . Kar tin zu tel lo ni thum tal a ni. Hetiang approach hian in tam lutuk loh nan a pui che a, hriselna lama harsatna i neih theihna a ti hniam bawk.

Standard alcoholic drink anga chhiar tur chu i ngaihtuah mai thei. United States-ah chuan zu in pakhata zu thianghlim zat hi a pawimawh ber a ni. CDC chuan zu in tur standard pakhat chuan . 0.6 Fluid ounces (14 grams) of pure alcohol . He zat hi beer, wine, emaw thlarau in emaw pawh nise a inang vek a ni. Hetah hian hriatthiam theihna tur table awlsam tak chu hetiang hi a ni:

In tur chi hrang hrang .	Typical serving size .	Zu hi a volume a zirin (ABV) .	Zu in Pure Content .
Zu chi khat	12 ounces a ni.	5% a ni.	0.6 Fluid ounces (gram 14) a ni.
Uain	5 ounces a ni.	12% a ni.	0.6 Fluid ounces (gram 14) a ni.
Distilled thlarau te .	1.5 ounces a ni.	40% a ni.	0.6 Fluid ounces (gram 14) a ni.

Hei hi hriat hian i zu in dan leh 1-2-3 rule awlsam zawka zawm theihna tur a ni.

Tip: 1-2-3 rule hi kaihhruaina a ni a, mi zawng zawng tan himna tur guarantee a ni lo. Mi thenkhat, hriselna dinhmun thenkhat emaw, ruihhlo ngawlvei tawhna history nei emaw te chuan zu an in loh vek a ngai a ni.

Darkar khatah 1 in tur a ni .

1-2-3 rule aanga a hen hmasa berah chuan darkar khatah in tur pakhat aia tam lo turin a hrilh che a ni. I taksa hian zu a process theih nan hun a mamawh a ni. Darkar khat chhunga in tur pakhat aia tam in hian i thisen alcohol concentration (BAC) a tisang nghal vat thei. Darkar khata in tur pakhat i dah chuan i liver chu zu in tihchhiat nan hun i pe thin. Hei hian thunun theih reng a ni a, accident emaw thutlukna tha lo emaw i neih theihna a tihhniam bawk.

2 drinks 2 .

1-2-3 rule-a step pahnihnaah chuan vawi khatah in tur pahnih aia tam i in tur a ni lo tih a sawi. I zawh chuan, 'Zu atana 1/2/3 rule chu eng nge ni?', he part hian binge drinking pumpelh nan a pui che a ni. In tur pakhat emaw pahnih emaw i in chuan i BAC chu a hniam zawkah a awm tlangpui. I rilru a hahdam emaw, i inpawh zawk emaw a ni thei a, mahse, chhiatna nasa tak thlen thei level sang tak takte chu i thleng lo. In hnih aia tam i in chuan i BAC chu a sang thei . 0.08% aia sang , chu hmun tam takah lirthei khalh theihna tur danin a phal chin a ni. BAC level sang zawk chuan rorelna tha lo a thlen thei a, inremna a hloh thei a, hriselna lama nghawng hlauhawm tak pawh a thlen thei bawk.

Ni khatah in tur 3 .

1-2-3 rule tawp ber hian nitin a huam chin a siam a ni. Ni khatah in tur pathum aia tam i 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 in tur pathum aia tam chuan thin natna, thisen sang, thinlung natna, leh cancer chi hrang hrang i neih theihna a tipung a ni. Accident, rilru lam harsatna leh ruihhlo ngawlvei theihna chance sang zawk i hmachhawn bawk. US Guidelines chuan hmeichhiate tan pawh limit hniam zawk pawh a rawt a ni—Mipa tan chuan ni khatah vawi khat aia tam lo . , zu in tura rawtna chu ni khatah vawi hnih aia tam lo a ni. 1-2-3 rule hian heng limit hnuaiah hian a awm reng theih nan a pui che a ni.

Health organization tam tak chuan kar tin zu tel lo ni thum tal ei turin an rawt bawk. Hei hian i taksa chu chawlh a pe a, innghahna tur venna kawngah a pui bawk. He thurawn hi Estonia ang ramteah chuan i hmu thei a, chutah chuan ram pum huapa kaihhruaina chuan hmeichhia leh mipa tan zu in loh ni thum tal a rawt a ni.

• 1-2-3 rule hian kar khatah zu tel lo ni 3 tal a rawt a ni.

• National Institute on Alcohol chuan a thlawp a ni.

• He dan hian darkar khata leh ni khata zu in tur tihtlem a, zu tel lo ni ruala in tur tihtlem a, zu in dan him zawk tihhmasawn a tum a ni.

• Hriselna atana hlauhawm tihziaawmna turin consumption lama chawlh hahdam a fuih thin.

Note: Mi thenkhat chuan in tur an khawlkhawm thei ang tih an ring a, kar tawp lamah vawi khatah vawi khatah an nei vek thei niin an ngai bawk. Hei hi ngaihdan dik lo tlangpui a ni. 1-2-3 rule hian i in tur i thehdarh a, binge drinking i neih loh chuan a thawk tha ber.

1-2-3 rule i zawm hian zu in tur chi hrang hrang hrisel tak tak i siam thin. I taksa leh rilru i humhim a, i harsatna i tihniam bawk. I ngaihtuah ngai a nih chuan 'Zu atana 1/2/3 rule chu eng nge ni?', heng step awlsam tak takte hi hre reng la, i duhthlanna kaihruai turin hmang rawh.

1-2-3 Rule chu a taka hman a ni .

Zu in tur pacing .

Zu in chungchanga duhthlanna tha zawk siam turin 1-2-3 rule hi i hmang thei ang. He dan hian i in tam dan a ti hniam a, i neih tam lutuk loh nan a veng bawk. Party-ah emaw, ṭhiante nen emaw, in tam zawk tur angin i inhria mai thei. 1-2-3 rule hian zawm tur ruahmanna awlsam tak a pe che a ni.

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

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

• Zu in apiangin tui in tur in tlem zawk turin in in tlem zawk turin.

• Mocktails emaw, zu ni lo drink dang emaw pick la, chutiang chuan i la tel thei tho ang.

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

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

• Non-alcoholic beer emaw sparkling water emaw hmang la, i fit duh a, zu in loh tur i nih chuan.

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

Heng tih dante hian i thunun theih nan leh i in tur chu a him theih nan a pui che a ni. I hriselna i humhim a, social event-ah pawh nuam i ti thei tho.

Engtikah nge Rule hman tur .

1-2-3 dan hi i in tur him taka i dah duh hunah a tha ber. He dan hi i khalh a ngai a, damdawi i ei a, i fimkhur a ngai a nih chuan he dan hi hmang fo ang che. Rule hian i thluak a thawk tha theih nan i thisen alcohol level a hniam theih nan a pui che a ni.

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

Guideline step 10 a awm bawk.	Recommendation 1.1.	Chhan
BIAL	Driving emaw safety-sensitive hna thawh lai emaw in tur a awm lo .	Zu eng pawh hian lirthei khalh laiin him lo taka a siam loh nan a titawp a ni .
PAKHAT	Darkar khatah standard drink pakhat aia tam lo .	I thisen alcole level a hniam tir .
PAHNIH	Hun khatah standard drink pahnih aia tam lo .	vawi khata in tam loh nan a pui che a ni.
PATHUM	Hun khatah standard drink pathum aia tam a awm ngai lo .	I thluak a tihnat theih khawpa zu in tur a titawp che a ni .

Zu nena inhmeh lo damdawi i ei a nih chuan emaw, naupai i nih chuan 1-2-3 rule pawh i hmang tur a ni. Rule hian duhthlanna him zawk siam turin a pui che a, zu avanga hliam i neih theihna tur a tihniam bawk. Heng step te hi i zawm hian i in tur chu i hriselin i enkawl a, i in enkawl bawk a ni.

Zu leh hriselna .

Moderation atanga hlawkna .

1-2-3 rule i hman chuan zu in theihna tur limit chiang tak i siam a. Hei hian zu in tam loh nan a pui che a, a him zawk bawk. Mi thenkhat chuan tlem in hian i hriselna a pui thei niin an ngai. Mahse zirchianna thar chuan tlemte pawhin dam rei zawk emaw, natna tihtawp emaw a ti lo niin an sawi. World Health Organization leh CDC te chuan an sawi vek a ni. Zu engzat pawh hi a him tawk lo ..

Note: Zu in tlem emaw, zu in loh tak tak emaw hi zu atanga hriselna atana i hlauhawmna tihhniamna kawng tha ber a ni.

Mi thenkhat chuan zu in khat emaw pahnih emaw in hnuah chuan an rilru a hahdam zawk emaw, an inhmangaih zawk emaw an ti thin. 1-2-3 rule hian i in tur a hniam theih nan a pui che a ni. Hei hian control-a awm reng a awlsam a, accident emaw duhthlanna ṭha lo emaw a awm loh phah bawk. I taksa pawh zu ruih theihna hun i pe bawk a, chu chuan i thin leh thluak a venghim a ni.

Risk leh limitation te .

1-2-3 dan i zawm pawhin zu hi risky a la ni thei tho. Zirchianna atanga a lan dan chuan zu in tlem pawh hian cancer, thinlung lama harsatna, leh i thluak inthlak danglamna a thlen thei a ni. US surgeon general chuan zu hian cancer a thlen thei a, tlem tal i in pawhin a thlen thei niin a sawi. Hun kal zelah zu in tam . I thluak, thinlung leh taksa peng dang tihna ..

Mi thenkhat chuan zu an in ngai lo. Heng pawl hrang hrangte hi:

• Tleirawl leh dan anga zu in hun hnuaia tu pawh .

• Hmeichhia naupai lai emaw, naupai tum emaw .

• Hriselna lama harsatna nei thenkhat, liver emaw kidney natna emaw ang chi te .

• Zu nena inzawm damdawi ei apiang .

• Zu hman avanga harsatna nei te .

• Puitlingte chuan lirthei khalh emaw, machine hman emaw an tum .

Zu in leh i hriselna i hriat chian loh chuan i doctor hnenah i zawt fo tur a ni.

Ram hrang hrangin zu chungchangah dan an nei vek a. 1-2-3 rule hian zu in tlem zawk tura thurawn min pe a, mahse hmun dangah chuan number hrang hrang an hmang thung. Entirnan, ram thenkhat chuan standard drink chu zu gram 8 atanga 20 vel an chhiar thin. Hetah hian 1-2-3 rule leh CDC guidelines nena khaikhin a table kan rawn dah a ni:

Hmelhmang	1-2-3 dan (US Coast Guard) a ni.	CDC kaihhruaina (US) .
Darkar khatah in tur .	Standard drink 1 aia tam lo .	A bik taka sawifiah a ni lo .
Hun khatah in tur .	Standard drink 2 aia tam lo .	A bik taka sawifiah a ni lo .
Ni khatah in tur .	In tur 3 aia tam lo .	Hmeichhia: ni 1/ni thleng; Mipa: Ni 2/ni thleng
Chhan	Thiltih dan tur kaihhruaina .	Zu in zat tur (moderate drinking) atan medical advisory .

Hriat tur: 1-2-3 rule hian zu in enkawl dan a pui a, mahse risk zawng zawng a ti bo vek lo. I in hmain i hriselna leh dinhmun ngaihtuah hmasa phawt ang che.

Rule hman dan tur .

Moderation neih theihna tur tips .

Nitin strategy awlsam tak hmangin 1-2-3 rule chu i tan a thawk thei ang. Mi tam tak chuan zu tihtlem hi an harsat phah hle a, a bik takin party-ah emaw, stress an neih hunah emaw an ti harsa hle. Heng tips te hi i lo enchhin thei a, chu chuan i dinhmun a tha reng thei ang:

• Kar tin zu tel lo ni ruahman la, i taksa chu chawlh hahdam tir rawh.

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

• Zu in tur in tur tui emaw, in tur emaw tui in tur chuan i intake slow turin.

• I in tam dan tur i control theih nan drinking round join loh tur.

• In lamah glass te zawk hmang la, chaw ei tur nen chauh in thin ang che.

• I in hmain clear limit set la, chu chu stick rawh.

• Dry January emaw Sober Spring emaw ang campaign te chu extra support atan zawm rawh.

Tip: Social event-a zu in tura nawrna i neih chuan, zu in loh tur in tur keng la, i ṭhiante hnenah i cut leh tih hriattir bawk ang che.

Khawtlang nawrna emaw, zu awlsam taka hmuh theihna emaw ang chi harsatna i tawk thei a ni. Stress hian 1-2-3 rule zawm a harsa zawk thei bawk. No i ti thei reng tih hre reng ang che, zu ni lo option i thlang thei bawk.

Tracking tih dan tur .

Zu in tih dan track hian pattern hmuh a pui a, duhthlanna tha zawk i siam thei bawk. App leh tool tam tak chuan i in tur i log thei a, goal i siam thei bawk. Zu in dan tur hriat dan tur thenkhat chu hetiang hi a ni:

• Mydrinkaware, drinkcontrol, 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 dah la.

• Rethinking drinking ang chi group atanga printable tracker card hmang la.

• Daily Reminders atan hian habit-tracking apps streaks emaw I am sober emaw hmang rawh.

• Kar tin i hmasawnna thlirlet la, i in tam hun tur zawng la, stress emaw special events emaw lai ang chi te.

• Ṭhiante, chhûngte, a nih loh leh ṭanpuitu pawlte chu chhan tûr nei reng tûrin hrilh rawh.

I hriselna leh nunphung nena inmil turin 1-2-3 rule hi i personalize thei ang. Mi thenkhat chuan hriselna lama harsatna emaw, damdawi emaw avanga zu in loh an mamawh a ni. Mi dangte chuan kar buai tak tak emaw, ni khat chhûnga lungkhamna thlen hnua emaw in tlem an duh mai thei. I doctor emaw, counselor emaw hnenah i mamawh ang zela thurawn i dil thei ang. I tih dânte i zawn chhuah a, i inthlâk danglamna tê tê i tih chuan, zu in tûr chu i nunna a luah loh nân i vênhim thei a ni.

Zu in tlem zawk nan 1-2-3 rule hi i zawm thei bawk. He dan hian a huam chin chiang tak siam turin a pui che a, i hrisel zawk theih nan a pui bawk. Zirna thenkhat chuan tlem in hian i thinlung a pui thei niin an sawi. Mahse tlemte pawh hian cancer vei theihna a tisang thei a, i thluak a ti na thei bawk.

• Mithiam tam tak chuan i in tur hi i chhinchhiah reng tur a ni an ti. Zu in duhna leh zu atanga ni tam tak chawlh i duh chhan pawh i zir tur a ni.

• Support group leh resources moderation management leh NIAAA te hian duhthlanna him zawk siam turin a pui thei che a ni.
  Fimkhur leh mahni theihna tur hriat chian a pawimawh. Zu chungchang i ngaihtuah chuan doctor emaw nurse emaw nen inbia ang che.

FAQ a ni.

1-2-3 rule aia tam i in chuan engtin nge ni ang?

Hriselna lama harsatna leh accident thlen theihna i tipung a ni. A dawt leh hunah chuan rule-ah kir leh tum ang che. Limit i pelh fo chuan doctor emaw counselor emaw hnenah tanpuina dil rawh.

Weekend chhung atan i in tur te chu i save thei ang em?

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

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

Rule hian puitling tam zawk chu zu in tlem turin a pui thin. Mi thenkhat chuan an in tur a ni lo tak zet a, naupai lai te, kum tling lo te, emaw damdawi thenkhat ei thin te ang bawkin. I doctor hnenah zawt fo ang che.

Eng nge standard drink anga chhiar?

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

Engtin nge i in tur chu awlsam takin i track theih ang?

• Phone app hmangin in tur pakhat zel chu log rawh.

• I in tur chu notebook-ah ziak rawh.

• I ṭhianpa chu i limit hriat reng nân ṭanpui tûrin hrilh rawh.

Tracking hian i tih dan tur i hmu thei a, duhthlanna him zawk i siam thei bawk.