Ni irihe tegeko 1-2-3 ryerekeye inzoga kandi rikora gute

Amategeko ya 1-2-3 agufasha gucunga inzoga zawe mugushiraho imipaka igaragara. Iyo ubajije, 'ni irihe tegeko rya 1/2/3 ryerekeye inzoga? ', Wiga ko bikuyobora kutanywa inzoga zirenze imwe mu isaha, ibinyobwa bibiri kumwanya, n'ibinyobwa bitatu kumunsi. Iri tegeko 1-2-3 ryoroshe kwirinda kunywa inzoga nyinshi. Ugomba kumenya ibarwa nkibinyobwa bisanzwe. Ubushakashatsi bwerekana ko gusobanukirwa ingano y’ibinyobwa bigufasha gukurikirana ikoreshwa ry’inzoga, gushiraho imipaka itekanye, no guhitamo neza ibijyanye no kunywa.

Ibyingenzi

• Amategeko ya 1-2-3 agabanya inzoga ikinyobwa kimwe kumasaha, ibinyobwa bibiri kumwanya, n'ibinyobwa bitatu kumunsi kugirango bigufashe kunywa neza.

• Kumenya icyingenzi nka a ibinyobwa bisanzwe bigufasha gukurikirana inzoga zawe no gukurikiza amategeko byoroshye.

• Gufata byibuze iminsi itatu idafite inzoga buri cyumweru biha umubiri wawe ikiruhuko kandi bikagabanya ingaruka zubuzima.

• Koresha ingeso zoroshye nko kunywa amazi hagati y'ibinyobwa no gushyiraho imipaka igaragara kugirango ukomeze kugenzura ibikorwa byimibereho.

• Amategeko afasha kugabanya ingaruka ariko ntakuraho ingaruka zose; abantu bamwe bagomba kwirinda inzoga burundu.

Ni irihe tegeko rya 1/2/3 ryerekeye inzoga?

Amategeko 1-2-3 aguha amabwiriza asobanutse yo kunywa kugirango agufashe guhitamo neza inzoga. Iyo ubajije, 'ni irihe tegeko rya 1/2/3 ryerekeye inzoga? ', Wiga ko iri tegeko rishyiraho imipaka kubyo ugomba kunywa mugihe runaka. Ukurikiza intambwe eshatu zingenzi: nturenze ikinyobwa kimwe kumasaha, ntikinywa ibinyobwa bibiri kumwanya umwe, kandi ntibirenze ibinyobwa bitatu kumunsi. Inzobere mu buzima zimwe na zimwe ziragusaba gufata byibura iminsi itatu idafite inzoga buri cyumweru. Ubu buryo buragufasha kwirinda kunywa inzoga nyinshi kandi bikagabanya ibyago byuburwayi.

Urashobora kwibaza icyaba ari ikinyobwa gisanzwe. Muri Amerika, ingano yinzoga nziza mu binyobwa ifite akamaro kanini. CDC ivuga ko ibinyobwa bisindisha bifite 0,6 amazi ya garama (garama 14) yinzoga nziza . Aya mafranga ni kimwe waba unywa byeri, vino, cyangwa imyuka. Dore imbonerahamwe yoroshye igufasha gusobanukirwa:

Ubwoko bwibinyobwa	Ingano ya Serivisi	Inzoga ku Mubumbe (ABV)	Ibirimo Inzoga
Byeri	Amase 12	5%	0,6 isukari y'amazi (garama 14)
Divayi	5	12%	0,6 isukari y'amazi (garama 14)
Imyuka mibi	1.5 ounci	40%	0,6 isukari y'amazi (garama 14)

Kumenya ibi bigufasha gukurikirana inzoga zawe no gukurikiza amategeko ya 1-2-3 byoroshye.

Inama: Amategeko 1-2-3 ni umurongo ngenderwaho, ntabwo ari garanti yumutekano kuri buri wese. Abantu bamwe, nkabafite ubuzima runaka cyangwa amateka y’ibiyobyabwenge, bagomba kwirinda inzoga burundu.

1 Kunywa ku isaha

Igice cya mbere cyamategeko 1-2-3 kirakubwira kutanywa inzoga zirenze imwe kumasaha. Umubiri wawe ukeneye igihe cyo gutunganya inzoga. Kunywa ibinyobwa birenze kimwe mu isaha birashobora kongera umuvuduko wawe wamaraso (BAC). Iyo ukomeje kunywa ku isaha imwe, uha umwijima umwanya wo kumena inzoga. Ibi biragufasha kuguma kugenzura kandi bigabanya ibyago byimpanuka cyangwa ibyemezo bibi.

Ibinyobwa 2 Rimwe na rimwe

Intambwe ya kabiri mumategeko ya 1-2-3 ivuga ko udakwiye kugira ibinyobwa birenze bibiri mugihe kimwe. Iyo ubajije, 'ni irihe tegeko rya 1/2/3 ryerekeye inzoga? ', Iki gice kigufasha kwirinda kunywa inzoga nyinshi. Niba unywa ikinyobwa kimwe cyangwa bibiri, BAC yawe isanzwe iguma murwego rwo hasi. Urashobora kumva utuje cyangwa usabana cyane, ariko ntugera kurwego rwo hejuru rutera ubumuga bukomeye. Niba unywa ibinyobwa birenze bibiri, BAC yawe irashobora kuzamuka hejuru ya 0.08% , aribwo buryo bwemewe bwo gutwara ibinyabiziga ahantu henshi. Urwego rwo hejuru rwa BAC rushobora gukurura ubushishozi buke, gutakaza guhuza ibikorwa, ndetse ningaruka zubuzima.

Ibinyobwa 3 kumunsi

Igice cyanyuma cyamategeko 1-2-3 gishyiraho imipaka ya buri munsi. Ntugomba kunywa ibinyobwa birenze bitatu kumunsi umwe. Kunywa ibirenze ibi birashobora kwangiza ubuzima bwawe. Ubushakashatsi bwerekana ko kurenza ibinyobwa bitatu kumunsi byongera ibyago byo kurwara umwijima, umuvuduko ukabije wamaraso, kunanirwa k'umutima, na kanseri zitandukanye. Urahura kandi amahirwe menshi yimpanuka, ibibazo byubuzima bwo mumutwe, hamwe nibiyobyabwenge. Amabwiriza yo muri Amerika arasaba no kugabanya imipaka ku bagore -ntibirenze ikinyobwa kimwe kumunsi . Kubagabo, gusabwa kunywa inzoga ntibirenze ibinyobwa bibiri kumunsi. Amategeko 1-2-3 aragufasha kuguma munsi yizi mipaka.

Amashyirahamwe menshi yubuzima aragusaba kandi gufata byibura iminsi itatu idafite inzoga buri cyumweru. Ibi biha umubiri wawe kuruhuka kandi bigafasha kwirinda kwishingikiriza. Urashobora kubona iyi nama mubihugu nka Esitoniya, aho amabwiriza yigihugu yerekana byibuze iminsi itatu itarimo inzoga kubagabo nabagore.

• Amategeko 1-2-3 arasaba byibura iminsi 3 idafite inzoga buri cyumweru.

• Ifashwa n'ikigo cy'igihugu gishinzwe inzoga.

• Iri tegeko rigamije guteza imbere ingeso nziza yo kunywa mu kugabanya ibinyobwa ku isaha no ku munsi, hamwe n’iminsi idafite inzoga.

• Shishikariza guhagarika ibyo kurya kugirango ugabanye ingaruka zubuzima.

Icyitonderwa: Abantu bamwe batekereza ko bashobora kuzigama ibinyobwa kandi byose bikabikwa icyarimwe nyuma yicyumweru. Ibi nibisanzwe. Amategeko 1-2-3 akora neza mugihe ukwirakwiza ibinyobwa byawe kandi wirinde kunywa inzoga nyinshi.

Iyo ukurikije amategeko ya 1-2-3, ushyiraho imipaka nzima yo kunywa inzoga. Urinda umubiri wawe n'ubwenge bwawe, kandi ugabanya ibyago byo kugirirwa nabi. Niba hari igihe wibaza, 'ni irihe tegeko rya 1/2/3 ryinzoga? ', Ibuka izi ntambwe zoroshye kandi uzikoreshe kugirango uyobore amahitamo yawe.

1-2-3 Amategeko mu myitozo

Gufata inzoga

Urashobora gukoresha amategeko ya 1-2-3 kugirango agufashe guhitamo neza kubyerekeye kunywa. Iri tegeko rigufasha kugabanya umuvuduko unywa kandi ukarinda kugira byinshi. Mu birori cyangwa hamwe ninshuti, ushobora kumva ko ugomba kunywa byinshi. Amategeko 1-2-3 aguha gahunda yoroshye yo gukurikiza.

Dore inzira zimwe zo gukoresha itegeko rya 1-2-3 mubirori cyangwa ibirori:

• Hitamo mbere yuko ujya kunywa ibinyobwa bingahe, nkimwe gusa nijoro.

• Kunywa amazi nyuma ya buri kinyobwa gisindisha kugirango kigufashe kunywa bike.

• Tora mocktail cyangwa ibindi binyobwa bidasindisha kugirango ubashe kwinjiramo.

• Andika ibyo unywa buri munsi mu kinyamakuru. Ibi bigufasha kubona iyo unywa byinshi, nkigihe wumva uhangayitse cyangwa ufite ubwoba.

• Gusa unywe muri wikendi cyangwa iminsi idasanzwe. Urashobora kureka inzoga mugihe cyicyumweru.

• Gerageza inzoga zitari inzoga cyangwa amazi meza niba ushaka guhuza ariko ntunywe inzoga.

• Kora ibisanzwe kutanywa keretse niba ari igihe cyihariye. Ibi bituma kunywa kwawe bigabanuka.

Izi ngeso zigufasha kuguma uyobora kandi ukarinda kunywa inzoga. Urinda ubuzima bwawe kandi urashobora kwinezeza mubikorwa byimibereho.

Igihe cyo Gukoresha Amategeko

Amategeko 1-2-3 nibyiza mugihe ushaka kurinda inzoga zawe umutekano. Buri gihe koresha iri tegeko niba ukeneye gutwara, gufata imiti, cyangwa gukomeza kuba maso. Amategeko agufasha kugabanya amaraso yawe ya alcool kugirango ubwonko bwawe bukore neza.

Dore imbonerahamwe yerekana uburyo amategeko ya 1-2-3 agufasha kuguma ufite umutekano, cyane cyane iyo utwaye cyangwa ukora ibintu byingenzi:

Intambwe ngenderwaho	Icyifuzo	Intego
ZERO	Nta binyobwa iyo utwaye cyangwa ukora umurimo wita ku mutekano	Hagarika inzoga zose kugutera umutekano mugihe utwaye
UMWE	Ntabwo arenze ikinyobwa gisanzwe kumasaha	Komeza amaraso yawe ya alcool
EBYIRI	Ntabwo arenze ibinyobwa bibiri bisanzwe mugihe kimwe	Iragufasha kutanywa cyane icyarimwe
GATATU	Ntuzigere urenga ibinyobwa bitatu bisanzwe	Ikubuza kunywa cyane kuburyo ubwonko bwawe bwangiritse

Ugomba kandi gukoresha itegeko rya 1-2-3 niba ufashe imiti itavanze n'inzoga cyangwa niba utwite. Amategeko agufasha guhitamo neza kandi bikagabanya amahirwe yo gukomeretsa inzoga. Iyo ukurikije izi ntambwe, ukomeza kunywa neza kandi ukiyitaho wenyine.

Inzoga n'ubuzima

Inyungu zo Kugereranya

Niba ukoresheje itegeko rya 1-2-3, washyizeho imipaka isobanutse yo kunywa. Ibi bigufasha kutanywa inzoga nyinshi kandi bikagutera umutekano. Abantu bamwe batekereza ko kunywa bike bishobora gufasha ubuzima bwawe. Ariko ubushakashatsi bushya buvuga ko nubwo bike bitagutera kuramba cyangwa guhagarika indwara. Ishami ry'Umuryango w'Abibumbye ryita ku Buzima na CDC bombi baravuga nta nzoga nyinshi zifite umutekano rwose.

Icyitonderwa: Kunywa bike cyangwa kutanywa na gato nuburyo bwiza bwo kugabanya ingaruka zubuzima bwawe kuri alcool.

Abantu bamwe bumva baruhutse cyangwa bafite urugwiro nyuma yo kunywa kimwe cyangwa bibiri. Amategeko 1-2-3 agufasha gukomeza kunywa inzoga nke. Ibi byoroshe kuguma mugenzuzi no kwirinda impanuka cyangwa guhitamo nabi. Uhaye kandi umubiri wawe umwanya wo kumena inzoga, zirinda umwijima n'ubwonko.

Ingaruka n'imbibi

Nubwo wakurikiza amategeko ya 1-2-3, inzoga zirashobora guteza akaga. Ubushakashatsi bwerekana ko no kunywa bitarenze urugero bishobora kongera ibyago byo kurwara kanseri, ibibazo byumutima, nimpinduka mubwonko bwawe. Umuganga mukuru w’abaganga bo muri Amerika avuga ko inzoga zishobora gutera kanseri, nubwo wanywa bike. Kunywa byinshi mugihe gishobora kubabaza ubwonko bwawe, umutima wawe, nizindi ngingo.

Abantu bamwe ntibagomba kunywa inzoga namba. Aya matsinda ni:

• Ingimbi n'abangavu bari munsi yimyaka yo kunywa

• Abagore batwite cyangwa bagerageza gusama

• Abantu bafite ubuzima bumwe na bumwe, nk'umwijima cyangwa indwara zimpyiko

• Umuntu wese ufata imiti ihuza inzoga

• Abantu bakira inzoga

• Abakuze bateganya gutwara cyangwa gukoresha imashini

Ugomba buri gihe kubaza umuganga wawe niba utazi neza ibijyanye no kunywa nubuzima bwawe.

Ibihugu bitandukanye bifite amategeko yabyo kuri alcool. Amategeko 1-2-3 ahuye ninama zamerika yo kunywa inzoga ziciriritse, ariko ahandi hantu hakoresha imibare itandukanye. Kurugero, ibihugu bimwe bibara ibinyobwa bisanzwe nka garama 8 kugeza kuri 20 za alcool. Dore imbonerahamwe igereranya amategeko ya 1-2-3 nubuyobozi bwa CDC:

Icyerekezo	1-2-3 Amategeko (Abashinzwe kurinda Amerika)	Amabwiriza ya CDC (US)
Kunywa ku isaha	Ntabwo arenze ikinyobwa gisanzwe	Ntabwo bisobanuwe neza
Ibinyobwa buri gihe	Ntabwo ibirenze ibinyobwa 2 bisanzwe	Ntabwo bisobanuwe neza
Ibinyobwa kumunsi	Ntabwo arenze ibinyobwa 3	Abagore: kugeza 1 / umunsi; Abagabo: kugeza 2 / kumunsi
Intego	Amabwiriza yimyitwarire	Ubujyanama bwubuvuzi bwo kunywa buke

Wibuke: Amategeko 1-2-3 agufasha gucunga inzoga, ariko ntabwo ikuraho ingaruka zose. Buri gihe ujye utekereza ku buzima bwawe bwite no kumererwa mbere yo kunywa.

Gushyira mu bikorwa Amategeko

Inama zo Kugereranya

Urashobora gutuma amategeko ya 1-2-3 agukorera ukoresheje ingamba zoroshye buri munsi. Abantu benshi birabagora kugabanya inzoga, cyane cyane mubirori cyangwa mugihe bumva bahangayitse. Urashobora kugerageza izi nama zagufasha kuguma kumurongo:

• Tegura iminsi idafite inzoga buri cyumweru kugirango umubiri wawe uruhuke.

• Hitamo ibinyobwa bito, nk'icupa rya byeri aho kuba pint, cyangwa hitamo ibinyobwa birimo inzoga nke.

• Kunywa amazi cyangwa ikinyobwa cyoroshye hagati y'ibinyobwa bisindisha kugirango ugabanye gufata.

• Irinde kwishyiriraho inzoga kugirango ubashe kugenzura uko unywa.

• Koresha ibirahuri bito murugo kandi unywe hamwe nifunguro.

• Shiraho imipaka isobanutse mbere yuko utangira kunywa kandi uyikomereho.

• Injira mubukangurambaga nka Mutarama Mutarama cyangwa Sober Spring kugirango ubone inkunga yinyongera.

Inama: Niba wumva igitutu cyo kunywa mubirori mbonezamubano, zana ibinyobwa byawe bitarimo inzoga cyangwa umenyeshe inshuti ko ugabanya inyuma.

Urashobora guhura nimbogamizi, nkumuvuduko wimibereho cyangwa kubona inzoga byoroshye. Guhangayikishwa birashobora kandi kugora gukurikiza amategeko ya 1-2-3. Wibuke, ushobora guhora uvuga oya cyangwa ugahitamo inzira itari inzoga.

Gukurikirana Ingeso

Gukurikirana ingeso zawe zinzoga bigufasha kubona imiterere no guhitamo neza. Porogaramu n'ibikoresho byinshi birashobora kugufasha kwandika ibinyobwa byawe no kwishyiriraho intego. Dore inzira zimwe zo gukurikirana ikoreshwa ryinzoga:

• Koresha porogaramu nka MyDrinkaware, DrinkControl, cyangwa Ibinyobwa Meter kugirango winjire ibinyobwa, wishyirireho intego, kandi ubone ibitekerezo.

• Gumana ikayi cyangwa ikinyamakuru kugirango wandike ibyo unywa buri munsi.

• Gerageza amakarita yerekana amakarita yo mumatsinda nka Kongera gutekereza Kunywa.

• Koresha porogaramu ikurikirana ingeso nka Streaks cyangwa Ndi Sober kubibutsa burimunsi.

• Ongera usubiremo iterambere ryawe buri cyumweru hanyuma urebe ibihe unywa byinshi, nko mugihe cyo guhangayika cyangwa ibirori bidasanzwe.

• Baza inshuti, umuryango, cyangwa itsinda ryabafasha kugufasha gukomeza kubazwa.

Urashobora gutandukanya amategeko ya 1-2-3 kugirango uhuze ubuzima bwawe nubuzima bwawe. Abantu bamwe bakeneye kwirinda inzoga kubera ibibazo byubuzima cyangwa imiti. Abandi barashobora kunywa inzoga nke mugihe cibyumweru byinshi cyangwa nyuma yumunsi uhangayitse. Urashobora kuvugana na muganga wawe cyangwa umujyanama kugirango akugire inama ijyanye nibyo ukeneye. Mugukurikirana ingeso zawe no guhindura ibintu bito, urashobora kubuza inzoga gutwara ubuzima bwawe.

Urashobora gukurikiza amategeko ya 1-2-3 kugirango agufashe kunywa inzoga nke. Iri tegeko rigufasha gushyiraho imipaka isobanutse kandi ikagufasha kugira ubuzima bwiza. Ubushakashatsi bumwe buvuga ko kunywa bike bishobora gufasha umutima wawe. Ariko nubwo ari bike birashobora kongera ibyago byo kurwara kanseri bikababaza ubwonko bwawe.

• Abahanga benshi bavuga ko ugomba gukurikirana ibyo unywa. Ugomba kandi kwiga icyagutera kwifuza kunywa no gufata iminsi yo kuruhuka inzoga.

• Shigikira amatsinda nibikoresho nka Management Moderation hamwe na NIAAA birashobora kugufasha guhitamo neza.
  Ni ngombwa kwitonda no kumenya imipaka yawe. Niba uhangayikishijwe n'inzoga, vugana na muganga cyangwa umuforomo.

Ibibazo

Bite ho mugihe unywa ibirenze amategeko ya 1-2-3?

Wongera ibyago byawe kubibazo byubuzima nimpanuka. Gerageza gusubira mumategeko ubutaha. Niba ukunze kurenga imipaka, vugana na muganga cyangwa umujyanama kugirango agufashe.

Urashobora kuzigama ibinyobwa byawe muri wikendi?

Oya, ntugomba kubika ibinyobwa. Kunywa ibinyobwa byinshi icyarimwe byitwa kunywa inzoga nyinshi. Ibi birashobora kwangiza umubiri wawe nubwenge kuruta gukwirakwiza ibinyobwa hanze.

Ese amategeko ya 1-2-3 akorera abantu bose?

Itegeko rifasha abantu bakuru benshi kunywa bike. Abantu bamwe ntibagomba kunywa na gato, nk'abatwite, abatarageza ku myaka, cyangwa bafata imiti imwe n'imwe. Buri gihe ujye kwa muganga.

Niki kibarwa nkikinyobwa gisanzwe?

Ikinyobwa gisanzwe muri Amerika gifite 0,6 ounci yinzoga nziza. Ibi bingana na garama 12 za byeri, 5 divayi, cyangwa 1.5 imyuka.

Nigute ushobora gukurikirana ibinyobwa byawe byoroshye?

• Koresha porogaramu ya terefone kugirango wandike buri kinyobwa.

• Andika ibinyobwa byawe mu ikaye.

• Baza inshuti igufasha kwibuka imipaka yawe.

Gukurikirana bigufasha kubona ingeso zawe no guhitamo neza.