Wanga uchifunga nezvekuchera zvakare doro raunonwa here? Zvichida wakambosangana nemamwe mararamiro akaipa nekuda kwekunwa kwako, kana kuti iwe haufaniri kudzokera shure sezvawakamboita mushure mekunge uchinwa doro.
Kana uwandu hwewaini iwe wave uchinwa uchipfuura mazano anokurudzirwa uye unoisa pangozi yekudzidzira matambudziko anokonzerwa nedoro , unogona kuedza kugura kana kuenzanisa kushandiswa kwako.
Kana iwe uri kunyanya kunwa kudarika mirayiridzo yakakurudzirwa, chero kuchinja kupi zvako kwaunoita, kunyange kuchinja kuduku, kunogona kukubatsira kuderedza dambudziko iro doro rinogona kukonzera. Kana uchinge usingadi, inoderedza dambudziko rako rekugadzirisa matambudziko.
Inonzi kuderedza kuderedza. Chinangwa chako ndechekuvandudza hutano hwako uye hupenyu hwako nekuderedza migumisiro yewaini.
Pamapeji akatevera pane mazano uye mazano akabatsira vamwe kuderedza kunwa kwavo, maererano neNational Institute inodhaka Kunwa Doro uye Doroholism (NIAAA). Zvimwe zvezvi zvingakubatsira iwe nevamwewo zvingasashanda.
Chinokosha chekubudirira kupedza ndekuwana chimwe chinhu chinoshanda kwauri. Edza mazano aya uye kana mumwe asingashande, edza imwe kusvikira iwe uwana chimwe chinokubatsira kuderedza doro rako.
Isa Chinangwa Chaicho
Nyora pasi kuti ingani inwiwa iwe unoda kunwa zuva nezuva uye iwe unoda kunwa mazuva akawanda pavhiki. Kunyora pasi zvinangwa zvako kunogona kukubatsira kukuyeuchidza kuti unoda kuderedza kunwa kwako. Vanhu vanonwa mukati memirayiridzo inorayirwa vane njodzi yakawanda yakanyanya yekugadzirisa matambudziko.
Cherechedza Zvinwiwa Zvako
Kuita kuedza kunyora kuti zhinji zvinwiwa zvaunogona zvingakubatsirawo kuderedza kana kuderedza kunwa kwako. Unogona kushandisa chinyorwa chinyorwa chaunenge uchigara muchikwama chako kana kunyora zvinwiwa zvako pa smartphone yako kana PDA, chero chii chinonyanya kukoshesa iwe.
Enzanisa Matoro Ako
Kana iwe uchizoverenga kuti ndezvipi zvinwiwa zvaunayo, iva nechokwadi chokuti wakarurama. Dzidza kuti chii chinokosha sechinwiwa chakanaka kuitira kuti iwe ugone kunyatsonzwisisa kuti wakawanda sei. Gara kune chinangwa chako kunyange kana iwe uri kure nemusha, kudya kana mubha.
Zvichenjerere iwe pachako
Vamwe vanonwa doro vachiedza kuderedza vave kubudirira kuburikidza nekufambisa kunwa kwavo - kuvhara zvinwiwa zvavo zvishoma nezvishoma kana kuve nechokwadi kuti vanongova nekunwa kamwechete paawa. Vanhu vanonwa zvimedu nokukurumidza, kunyanya zvimedu zvishomanana zvinwiwa, vari pangozi yakawanda yekudhakwa nekudhakwa kana kudhakwa .
Space Your Drinks
Imwe nzira yokuderedza kunwa doro ndeyokushandisa zvinonwiwa zvinoshandiswa - zvisingaiti zvinwiwa pakati pezvinwiwa zvine doro. Vamwe vanonwa zvinoshandiswa kunwa mvura, mvura kana soda pakati pezvinwiwa zvinodhaka kuti vadzivirire kudyiwa kwavo. Hazvina mhosva kuti unonwa zvakadini, nguva dzose iri pfungwa yakanaka yekunwa mvura zhinji pamwe newaini yako doro.
Usakanganwa Kudya
Kune vamwe vanonwa, kudya zvokudya kunoderedza kuda kwavo doro. Izvi hazvisi chokwadi kune vose vanonwa, asi kana kudya chimwe chinhu kunoderedza kuda kwako kunwa, kuve nechokwadi kuti unodya kudya dzimwe nguva apo iwe unowanzobata kunogona kukubatsira kuderedza mari yaunonwa. Zvechokwadi, hazvisi kuchenjera kuti chero munhu upi zvake anwe pane dumbu risina chinhu .
Dzivisa Matambudziko Ako
Pasinei nokuti uri kuedza kuderedza kana kurega kunwa doro zvachose, iyo pfungwa yakanaka yekudzivisa mamiriro aunoshandiswa kunwa. Vanhu, nzvimbo, zvinhu uye zvimwe zvinhu zvinogona kuita kuti zvive izvo zvinoita kuti uve nechido chokunwa. Kudzivisa izvo zvinokonzera zvinogona kukudzivirira kunwa paunenge usingaiti kudaro. Yeuka, hutano hwako huri pangozi.
Ita chimwe Chinhu Chimwe
Kana kunwa kwave kwakava chikamu chikuru chehupenyu hwako, edza kushandisa mamwe mabasa panguva iyo iwe unogona kazhinji kunwa. Tora chido chako, tanga purogiramu yekuzvidzivirira, ita shamwari itsva, kana kupedza nguva yakawanda nemhuri yako. Tsvaga chimwe chinhu chaunofarira icho chichava nenguva iyo iwe ungangodaro uri kunwa.
Dzidza Nzira Yokutaura 'Kwete'
Mikana iwe uri kuzova mumamiriro ezvinhu apo mumwe munhu achakupa kunwa kana kutarisira iwe kunwa navo sezvawakaita munguva yakapfuura. Dzidza kutaura neutauriri "kwete kwete," uye chaizvoizvo zvinoreva. Taura nekukurumidza uye zvakasimba kuitira kuti usazvipa nguva yekuchinja pfungwa dzako. Iwe unogona kuda kuita zvaunenge uchataura panguva inotevera shamwari dzako dzinokukumbira kuti unwe.
Kana Iwe Usingakwanisi Kuderedza
Kana iwe ukawana kuti iwe haugoni kutema, iwe unogona kunge wakatoita doro rekushandisa dambudziko. Iwe unogona kuedza kuedza kurega kunwa zvachose kana kutsvaka rubatsiro kuti urege.
Kana iwe ukawana kuti haugone kuderedza kunwa kwako, heano zvimwe zviwanikwa zvaungawana zvichibatsira:
- Usatya Kubhadhara
- Kutsvaga Chirongwa Chekodzero Yakarurama
- Mishonga yeAlcoholism
- Ndezvipi Zvinodhaka Zvisingazivikanwi?
Kunobva:
National Institute on Alcohol Abuse and Alcoholism. "Kunyoresa Kunwa: Doro uye Utano Hwako."