Uyini umthetho we-1-2-3 wotshwala futhi usebenza kanjani

Umthetho we-1-2-3 ukusiza ukuthi ulawule ukuphuza kwakho ngokubeka imikhawulo ecacile. Uma ubuza, 'uyini umthetho we-1/2/3 wotshwala?', ufunda ukuthi ukuqondisa ukuthi ungaphuzi isiphuzo esingaphezu kwesisodwa ngehora, iziphuzo ezimbili ngesikhathi ngasinye, neziphuzo ezintathu ngosuku. Lo mthetho we-1-2-3 wenza kube lula ukugwema ukuphuza kakhulu. Udinga ukwazi ukuthi yini ebaluleke njengesiphuzo esijwayelekile. Ucwaningo lubonisa ukuthi ukuqonda osayizi beziphuzo ezijwayelekile kukusiza ukuthi ulandelele ukusebenzisa kwakho utshwala, ubeke imikhawulo ephephile, futhi wenze izinqumo ezingcono mayelana nokuphuza.

Okuthathwayo Okubalulekile

• Umthetho we-1-2-3 ubeka umkhawulo wotshwala esiphuzweni esisodwa ngehora, iziphuzo ezimbili ngesikhathi ngasinye, neziphuzo ezintathu ngosuku ukukusiza ukuthi uphuze ngokuphepha.

• Ukwazi ukuthi yini ebalulekile a isiphuzo esijwayelekile sikusiza ukuthi ulandelele utshwala bakho futhi ulandele umthetho kalula.

• Ukuthatha okungenani izinsuku ezintathu ngaphandle kotshwala isonto ngalinye kunikeza umzimba wakho ikhefu futhi kwehlisa izingozi zempilo.

• Sebenzisa imikhuba elula njengokuphuza amanzi phakathi kweziphuzo kanye nokubeka imingcele ecacile ukuze uhlale ulawula emicimbini yokuzijabulisa.

• Umthetho usiza ukunciphisa izingozi kodwa awususi zonke izingozi; abanye abantu kufanele bagweme utshwala ngokuphelele.

Uyini umthetho we-1/2/3 wotshwala?

Umthetho we-1-2-3 ukunika imihlahlandlela yokuphuza ecacile ukukusiza wenze ukukhetha okuphephile mayelana notshwala. Uma ubuza, 'uyini umthetho we-1/2/3 wotshwala?', ufunda ukuthi lo mthetho ubeka imikhawulo yokuthi kufanele uphuze kangakanani ngesikhathi esithile. Ulandela izinyathelo ezintathu eziyinhloko: hhayi isiphuzo esingaphezu kwesisodwa ngehora, iziphuzo ezingaphezu kwezimbili ngesikhathi ngasinye, futhi zingabi ngaphezu kweziphuzo ezintathu ngosuku. Abanye ochwepheshe bezempilo baphinde baphakamise ukuthi uthathe okungenani izinsuku ezintathu zokungaphuzi utshwala isonto ngalinye. Le ndlela ikusiza ukuthi ugweme ukuphuza kakhulu futhi yehlisa ingozi yezinkinga zempilo.

Ungase uzibuze ukuthi yini ebaluleke njengesiphuzo esivamile sotshwala. E-United States, inani lotshwala obumsulwa esiphuzweni libaluleke kakhulu. I-CDC ithi isiphuzo esidakayo esijwayelekile sinaso Ama-ounces angu-0.6 oketshezi (amagremu angu-14) otshwala obumsulwa . Leli nani liyafana noma uphuza ubhiya, iwayini, noma isipirithi. Nali ithebula elilula elizokusiza uqonde:

Uhlobo lwesiphuzo	Usayizi Ojwayelekile Wokukhonza	I-Alcohol by Volume (ABV)	Okuqukethwe Utshwala Okumsulwa
Ubhiya	12 amawunsi	5%	0.6 ama-ounces amanzi (14 amagremu)
Iwayini	5 amawunsi	12%	0.6 ama-ounces amanzi (14 amagremu)
Imimoya Distilled	1.5 ama-ounces	40%	0.6 ama-ounces amanzi (14 amagremu)

Ukwazi lokhu kukusiza ukuthi ulandelele indlela ophuza ngayo utshwala futhi ulandele umthetho we-1-2-3 kalula.

Ithiphu: Umthetho we-1-2-3 uyisiqondiso, hhayi isiqinisekiso sokuphepha kwawo wonke umuntu. Abanye abantu, njengalabo abanezimo ezithile zempilo noma umlando wokulutheka, kufanele bagweme utshwala ngokuphelele.

Isiphuzo esingu-1 Ngehora

Ingxenye yokuqala yomthetho we-1-2-3 ikutshela ukuthi ungaphuzi isiphuzo esingaphezu kwesisodwa ngehora. Umzimba wakho udinga isikhathi sokucubungula utshwala. Ukuphuza isiphuzo esingaphezu kwesisodwa ngehora kungakhuphula izinga lakho lotshwala egazini (BAC) ngokushesha. Uma ugcina isiphuzo esisodwa ngehora, unikeza isibindi sakho isikhathi sokudiliza utshwala. Lokhu kukusiza ukuthi uhlale ulawula futhi kwehlisa ingcuphe yezingozi noma izinqumo ezingezinhle.

Iziphuzo ezi-2 Ngesikhathi

Isinyathelo sesibili kumthetho we-1-2-3 sithi akufanele ube neziphuzo ezingaphezu kwezimbili ngesikhathi esisodwa. Uma ubuza, 'uyini umthetho we-1/2/3 wotshwala?', le ngxenye ikusiza ukuthi ugweme ukuzitika ngophuzo. Uma uphuza isiphuzo esisodwa noma ezimbili, i-BAC yakho ngokuvamile ihlala ebangeni eliphansi. Ungase uzizwe ukhululekile noma uhlalisana nabantu, kodwa awufinyeleli emazingeni aphezulu abangela ukonakala okukhulu. Uma uphuza iziphuzo ezingaphezu kwezimbili, i-BAC yakho ingakhuphuka ngaphezu kuka-0.08% , okuwumkhawulo osemthethweni wokushayela ezindaweni eziningi. Amazinga e-BAC aphezulu angaholela ekwahluleleni okubi, ukulahlekelwa ukusebenzisana, kanye nemiphumela yezempilo eyingozi.

Iziphuzo ezi-3 ngosuku

Ingxenye yokugcina yomthetho we-1-2-3 ibeka umkhawulo wansuku zonke. Akufanele uphuze iziphuzo ezingaphezu kwezintathu ngosuku olulodwa. Ukuphuza ngaphezu kwalokhu kungalimaza impilo yakho. Ucwaningo lubonisa lokho ukweqa iziphuzo ezintathu ngosuku kwandisa ingozi yesifo sesibindi, umfutho wegazi ophakeme, ukwehluleka kwenhliziyo, kanye nezinhlobo eziningana zomdlavuza. Futhi ubhekana nethuba eliphezulu lezingozi, izinkinga zempilo yengqondo, nokulutheka. Imihlahlandlela yase-US incoma imikhawulo ephansi kwabesifazane—hhayi isiphuzo esingaphezu kwesisodwa ngosuku . Kwabesilisa, ukuphuza utshwala okunconyiwe akudluli iziphuzo ezimbili ngosuku. Umthetho we-1-2-3 ukusiza ukuthi uhlale ngaphansi kwale mikhawulo.

Izinhlangano eziningi zezempilo futhi zincoma ukuthi uthathe okungenani izinsuku ezintathu ngaphandle kotshwala isonto ngalinye. Lokhu kunikeza umzimba wakho ikhefu futhi kusiza ekuvimbeleni ukuncika. Ungabona lesi seluleko emazweni afana ne-Estonia, lapho imihlahlandlela kazwelonke iphakamisa okungenani izinsuku ezintathu zokungena utshwala kubo bobabili abesilisa nabesifazane.

• Umthetho we-1-2-3 uncoma okungenani izinsuku ezingu-3 ezingenazo utshwala ngeviki.

• Isekelwa yiNational Institute on Alcohol.

• Umthetho uhlose ukukhuthaza imikhuba yokuphuza ephephile ngokunciphisa iziphuzo ngehora kanye ngosuku, kanye nezinsuku zokungaphuzwa kotshwala.

• Ikhuthaza ikhefu ekusetshenzisweni ukunciphisa izingozi zezempilo.

Qaphela: Abanye abantu bacabanga ukuthi bangakwazi ukonga iziphuzo futhi baziphuze zonke ngesikhathi esisodwa kamuva evikini. Lona umbono oyiphutha ovamile. Umthetho we-1-2-3 usebenza kangcono uma usakaza iziphuzo zakho futhi ugwema ukuphuza ngokweqile.

Uma ulandela umthetho we-1-2-3, ubeka imingcele enempilo yokuphuza utshwala. Uvikela umzimba wakho nengqondo, futhi wehlisa ingozi yokulimala. Uma uke uzibuze, 'uyini umthetho we-1/2/3 wotshwala?', khumbula lezi zinyathelo ezilula futhi uzisebenzise ukuqondisa ukukhetha kwakho.

1-2-3 Ukubusa Ngokusebenza

I-Pacing Alcohol Entake

Ungasebenzisa umthetho we-1-2-3 ukukusiza wenze izinqumo ezingcono mayelana nokuphuza. Lo mthetho ukusiza ukuthi wehlise ijubane ukuthi uphuza kangakanani futhi ugcine ukuthi ungadli kakhulu. Ephathini noma nabangane, ungase uzizwe sengathi kufanele uphuze kakhulu. Umthetho we-1-2-3 ukunika icebo elilula okufanele ulilandele.

Nazi ezinye izindlela zokusebenzisa umthetho we-1-2-3 emaphathini noma emicimbini:

• Nquma ngaphambi kokuthi uhambe ukuthi zingaki iziphuzo ozoziphuza, njengesisodwa nje sasebusuku.

• Phuza amanzi ngemva kwesiphuzo sotshwala ngasinye ukuze uphuze kancane.

• Khetha ama-mocktails noma ezinye iziphuzo ezingezona utshwala ukuze ukwazi ukujoyina.

• Bhala phansi lokho okuphuzayo usuku ngalunye kujenali. Lokhu kukusiza ukuthi ubone lapho uphuza kakhulu, njengalapho uzizwa ucindezelekile noma wethukile.

• Phuza kuphela ngezimpelasonto noma ngezinsuku ezikhethekile. Ungakwazi ukweqa utshwala phakathi nesonto.

• Zama ubhiya ongenatshwala noma amanzi acwebileyo uma ufuna ukungena kodwa ungabuphuzi utshwala.

• Kwenze kube yinto evamile ukungaphuzi ngaphandle uma kuyisikhathi esikhethekile. Lokhu kugcina ukuphuza kwakho kuphansi.

Le mikhuba ikusiza ukuthi uhlale ulawula futhi ugcine ukuphuza kwakho kuphephile. Uvikela impilo yakho futhi usengakwazi ukuzijabulisa emicimbini yokuzijabulisa.

Kufanele Uwusebenzise Nini Umthetho

Umthetho we-1-2-3 ungcono kakhulu uma ufuna ukugcina ukuphuza kwakho kuphephile. Sebenzisa lo mthetho ngaso sonke isikhathi uma udinga ukushayela, ukuphuza umuthi, noma uhlale uqaphile. Umthetho ukusiza ukuthi ugcine izinga lotshwala egazini lakho liphansi ukuze ubuchopho bakho busebenze kahle.

Nali ithebula elibonisa ukuthi umthetho we-1-2-3 ukusiza kanjani ukuthi uhlale uphephile, ikakhulukazi uma ushayela noma wenza izinto ezibalulekile:

Isinyathelo somhlahlandlela	Isincomo	Inhloso
ZERO	Azikho iziphuzo lapho ushayela noma wenza umsebenzi othinta ukuphepha	Ivimba noma ibuphi utshwala ekukwenzeni ungaphephile ngenkathi ushayela
ENYE	Asikho isiphuzo esijwayelekile esingaphezu kwesisodwa ngehora	Igcina izinga lakho lotshwala egazini liphansi
OKUBILI	Iziphuzo ezijwayelekile ezingadluli kwezimbili ngesikhathi ngasinye	Ikusiza ukuthi ungaphuzi kakhulu ngesikhathi esisodwa
AMATHATHU	Ungalokothi weqe iziphuzo ezijwayelekile ezintathu ngesikhathi ngasinye	Ikuvimbela ekuphuzeni kakhulu kangangokuthi ingqondo yakho ilimala

Kufanele futhi usebenzise umthetho we-1-2-3 uma uthatha umuthi ongaxubene notshwala noma uma ukhulelwe. Umthetho ukusiza ukuthi wenze ukukhetha okuphephile futhi wehlise amathuba okulimala ngenxa yotshwala. Uma ulandela lezi zinyathelo, ugcina ukuphuza kwakho kunempilo futhi uzinakekele.

Utshwala kanye Nempilo

Izinzuzo Zokulinganisela

Uma usebenzisa umthetho we-1-2-3, ubeka imingcele ecacile yokuphuza. Lokhu kukusiza ukuthi ungaphuzi kakhulu futhi kukugcina uphephile. Abanye abantu bacabanga ukuthi ukuphuza kancane kungasiza impilo yakho. Kodwa izifundo ezintsha zithi ngisho nenani elincane alikwenzi uphile isikhathi eside noma liyeke ukugula. I-World Health Organisation kanye ne-CDC bobabili bathi abukho utshwala obuphephile ngokuphelele.

Qaphela: Ukuphuza kancane noma ukungaphuzi nhlobo kuyindlela engcono kakhulu yokwehlisa izingozi zempilo yakho ngotshwala.

Abanye abantu bazizwa bekhululeke kakhudlwana noma benobungane ngemva kwesiphuzo esisodwa noma ezimbili. Umthetho we-1-2-3 ukusiza ukuthi ugcine ukuphuza kwakho kuphansi. Lokhu kwenza kube lula ukulawula nokugwema izingozi noma ukukhetha okubi. Unikeza nomzimba wakho isikhathi sokudiliza utshwala, obuvikela isibindi nobuchopho bakho.

Izingozi Nemikhawulo

Ngisho noma ulandela umthetho we-1-2-3, utshwala busengaba yingozi. Ucwaningo lubonisa ukuthi ngisho nokuphuza okusesilinganisweni kungakhuphula ingozi yokuba nomdlavuza, izinkinga zenhliziyo, noshintsho ebuchosheni bakho. Udokotela Ohlinzayo WaseMelika uthi utshwala bungadala umdlavuza, ngisho noma uphuza kancane. Ukuphuza kakhulu ngokuhamba kwesikhathi kungaba limaza ubuchopho bakho, inhliziyo, nezinye izitho zomzimba.

Abanye abantu akufanele nhlobo baphuze utshwala. Lawa maqembu yilawa:

• Intsha kanye nanoma ubani ongaphansi kweminyaka esemthethweni yokuphuza

• Abesifazane abakhulelwe noma abazama ukukhulelwa

• Abantu abanezimo ezithile zempilo, njengesibindi noma isifo sezinso

• Noma ubani odla umuthi osebenzisana notshwala

• Abantu abalulama enkingeni yokusebenzisa utshwala

• Abantu abadala abahlela ukushayela noma ukusebenzisa imishini

Kufanele ngaso sonke isikhathi ubuze udokotela wakho uma ungaqiniseki ngokuphuza nempilo yakho.

Amazwe ahlukene anemithetho yawo yotshwala. Umthetho we-1-2-3 uhambisana nezeluleko zase-US zokuphuza okusesilinganisweni, kodwa ezinye izindawo zisebenzisa izinombolo ezihlukene. Isibonelo, amanye amazwe abala isiphuzo esijwayelekile njengamagremu angu-8 kuya kwangu-20 otshwala. Nali ithebula eliqhathanisa umthetho we-1-2-3 nemihlahlandlela ye-CDC:

Isici	1-2-3 Rule (US Coast Guard)	Izinkombandlela ze-CDC (US)
Iziphuzo ngehora	Asikho isiphuzo esijwayelekile esi-1	Akuchazwanga ngokuqondile
Iziphuzo ngesikhathi ngasinye	Iziphuzo ezijwayelekile azidluli ku-2	Akuchazwanga ngokuqondile
Iziphuzo ngosuku	Iziphuzo ezingekho ngaphezu kuka-3	Abesifazane: kufika ku-1 / ngosuku; Amadoda: kufika ku-2/ngosuku
Inhloso	Isiqondiso sokuziphatha	Iseluleko sezokwelapha sokuphuza okusesilinganisweni

Khumbula: Umthetho we-1-2-3 ukusiza ukuphatha utshwala, kodwa awuzisusi zonke izingozi. Hlala ucabanga ngempilo yakho nesimo sakho ngaphambi kokuphuza.

Ukusebenzisa Umthetho

Amathiphu Okulinganisela

Ungenza umthetho we-1-2-3 ukusebenzele ngokusebenzisa amasu alula nsuku zonke. Abantu abaningi bakuthola kunzima ukunciphisa utshwala, ikakhulukazi emicimbini noma lapho bezizwa becindezelekile. Ungazama lawa mathiphu ukukusiza ukuthi uhlale usendleleni:

• Hlela izinsuku ezingenatshwala isonto ngalinye ukuze unikeze umzimba wakho ikhefu.

• Khetha iziphuzo ezincane, njengebhodlela likabhiya esikhundleni sephayinti, noma khetha iziphuzo ezinotshwala obuncane.

• Phuza amanzi noma isiphuzo esithambile phakathi kweziphuzo ezidakayo ukuze wehlise ukuphuza kwakho.

• Gwema ukujoyina imizuliswano yokuphuza ukuze ukwazi ukulawula ukuthi uphuza kangakanani.

• Sebenzisa izingilazi ezincane ekhaya futhi uphuze nokudla kuphela.

• Beka umkhawulo ocacile ngaphambi kokuba uqale ukuphuza futhi unamathele kuwo.

• Joyina imikhankaso efana neDry January noma i-Sober Spring ukuze uthole ukwesekwa okwengeziwe.

Ithiphu: Uma uzizwa unengcindezi yokuphuza emicimbini yokuzijabulisa, letha nesakho isiphuzo esingenatshwala noma wazise abangani ukuthi uyazinciphisa.

Ungase ubhekane nezithiyo, ezifana nengcindezi yomphakathi noma ukufinyelela kalula otshwaleni. Ukucindezeleka kungenza kube nzima ukulandela umthetho we-1-2-3. Khumbula, ungahlala uthi cha noma ukhethe inketho engeyona eyotshwala.

Ukulandelela Imikhuba

Ukulandelela imikhuba yakho yotshwala kukusiza ukuthi ubone amaphethini futhi wenze ukukhetha okungcono. Izinhlelo zokusebenza eziningi namathuluzi angakusiza ukuthi ubhale iziphuzo zakho futhi ubeke imigomo. Nazi ezinye izindlela zokulandelela ukusetshenziswa kwakho kotshwala:

• Sebenzisa izinhlelo zokusebenza ezifana ne-MyDrinkaware, i-DrinkControl, noma i-Drinks Meter ukuze ubhale iziphuzo, ubeke imigomo, futhi uthole impendulo.

• Gcina idayari noma ijenali ukuze ubhale phansi ukuthi uphuzani usuku ngalunye.

• Zama amakhadi e-tracker angaphrinteka avela emaqenjini afana Nokuphuza Kabusha.

• Sebenzisa izinhlelo zokusebenza zokulandela imikhuba ezifana ne-Streaks noma I Am Sober ngezikhumbuzi zansuku zonke.

• Buyekeza ukuqhubeka kwakho isonto ngalinye futhi ubheke izikhathi lapho uphuza kakhulu, njengaphakathi nengcindezi noma imicimbi ekhethekile.

• Cela abangani, umndeni, noma iqembu lokusekela ukuthi likusize uhlale uziphendulela.

Ungenza kube ngokwakho umthetho we-1-2-3 ukuze uvumelane nempilo yakho nendlela yakho yokuphila. Abanye abantu kudingeka bagweme utshwala ngenxa yezinkinga zempilo noma imithi. Abanye bangase bafune ukuphuza kancane phakathi namasonto amatasa noma ngemva kosuku olucindezelayo. Ungakhuluma nodokotela wakho noma umeluleki ukuze uthole iseluleko esifanelana nezidingo zakho. Ngokulandela imikhuba yakho nokwenza izinguquko ezincane, ungagcina utshwala bulawule impilo yakho.

Ungalandela umthetho we-1-2-3 ukukusiza ukuthi uphuze utshwala obuncane. Lo mthetho ukusiza ukuthi ubeke imikhawulo ecacile futhi ugcine unempilo. Ezinye izifundo zithi ukuphuza kancane kungasiza inhliziyo yakho. Kodwa ngisho nemali encane ingakhuphula ingozi yomdlavuza futhi ilimaze ubuchopho bakho.

• Ochwepheshe abaningi bathi kufanele ulandelele ukuphuza kwakho. Kufanele futhi ufunde ukuthi yini eyenza ufune ukuphuza futhi uthathe izinsuku ophuzweni.

• Amaqembu okusekela nezisetshenziswa ezifana ne-Moderation Management kanye ne-NIAAA zingakusiza wenze ukukhetha okuphephile.
  Kubalulekile ukuqaphela futhi wazi imingcele yakho. Uma ukhathazeka ngotshwala, khuluma nodokotela noma unesi.

FAQ

Kuthiwani uma uphuza ngaphezu komthetho we-1-2-3?

Wandisa ingcuphe yakho yezinkinga zempilo nezingozi. Zama ukubuyela kumthetho ngokuzayo. Uma uvame ukweqa umkhawulo, khuluma nodokotela noma umeluleki ukuze uthole usizo.

Ungakwazi yini ukugcina iziphuzo zakho zangempelasonto?

Cha, akufanele ugcine iziphuzo. Ukuphuza iziphuzo eziningi ngesikhathi esisodwa kubizwa ngokuthi ukuzitika ngotshwala. Lokhu kungalimaza umzimba wakho nengqondo ngaphezu kokusabalalisa iziphuzo.

Ingabe umthetho we-1-2-3 usebenza kuwo wonke umuntu?

Umthetho usiza abantu abadala abaningi ukuthi baphuze kancane. Abanye abantu akufanele baphuze nhlobo, njengalabo abakhulelwe, abancane, noma abaphuza imithi ethile. Njalo hlola nodokotela wakho.

Yini ebalwa njengesiphuzo esijwayelekile?

Isiphuzo esijwayelekile e-US sino-0.6 ounces wotshwala obumsulwa. Lokhu kulingana nama-ounces angu-12 kabhiya, ama-ounces angu-5 ewayini, noma ama-ounces angu-1.5 espirit.

Ungazilandela kanjani iziphuzo zakho kalula?

• Sebenzisa uhlelo lokusebenza lwefoni ukuze uloge isiphuzo ngasinye.

• Bhala phansi iziphuzo zakho ebhukwini lokubhalela.

• Cela umngane ukuthi akusize ukhumbule umkhawulo wakho.

Ukulandelela kukusiza ukuthi ubone imikhuba yakho futhi wenze ukukhetha okuphephile.