Mazano ekunwa kunwa uye nei vanhu vachirega
Kana iwe wakanga uchinwa pane imwe nhamba inonzi yakanyanya kuisa pangozi kana kunwa doro , iwe unogona kufunga kufunga kuchinja mukudhakwa kwako kana kusiya zvachose. Asi ndeipi sarudzo yakanakisisa kwauri? Unofanira kuedza kuenzanisa doro rako, kana iwe unofanira kuedza kusiya?
Vanhu vazhinji vanodzidza kuenzanisa kunwa kwavo uye vanobudirira mukudzoka kune muenzaniso wekunetseka kwakanyanya.
Sezvo kune maboka ekutsigira kune avo vanoedza kurega kunwa, kune mapoka ekutsigira kune avo vari kuedza kuderedza kana kuderedza kunwa kwavo.
Apo Kucheka Pasi Hakusi Kushanda
Kana ukaedza kuderedza, asi ona kuti haugoni kugara mukati memiganhu yaunozvigadzirira iwe, zvingava zvakanakisisa kusiya. Chimwe chezvikonzero zvakakosha kuti vanhu vasarudze kurega kunwa uye kutsvaka rubatsiro rwekuita izvi ndechokuti vanoona kuti varasikirwa nekwanisi yekudzora mari yavanonwa.
Iwe ndiwe munhu ari munzvimbo yakanakisisa yekuita chisarudzo chekugura kana kusiya. Kana iwe unogona kugara uchinwa imwe kana maviri zvinwiwa uye kwete zvakare, iwe unogona kukwanisa kuisa purogiramu yakaderera yekudhakwa. Asi kana iwe ukawana kuti izvo zvinwiwa zviviri zvekutanga zvinowanzokonzera chido chekuwedzera uye iwe kazhinji hauwanwi kunwa zviviri chete, mikana yekuenzanisa haisi yekusarudza.
Apo Kurega Kunobatsira
Pane zvimwe zvikonzero kuti kurega kunwa doro kungave nzira yakanakisisa kwauri pane kuenzanisa kana kuderedza, maererano neNational Institute on Alcohol Abuse and Alcoholism (NIAAA).
| Apo Kusiya Kunogona Kuve Nayo Yakanakisisa Nayo |
|---|
| Kana iwe wakamboonekwa uine doro rekushandisa doro , kana iwe ikozvino une zviratidzo zvekushandisa doro zvisina kunaka kana kudhakwa kwewaini. |
| Kana iwe uine zvimwe zvirwere, zvakadai se-cirrhosis yechiropa, hepatitis C, kurwadziwa kusingaperi, mamwe mwoyo wemamiriro, kana zvinetso zvepfungwa zvakadai se bipolar disorder. |
| Kana iwe uri kutora mimwe mishonga inogona kutadza kusangana newaini. |
| Kana iwe uri nepamuviri kana kuronga kuva nepamuviri. |
Zvimwe Zvikonzero Zvokusiya
Kana uri kuronga kuita shanduko mukunwa kwako, zvakanakisisa kana iwe uchikurukurirana chisarudzo nemupiki wako wehutano. Chiremba wako anogona kukurudzira kuti iwe urege kunwa zvichienderana nezvimwe zvinhu.
| Zvimwe Ngozi Njodzi Mafungiro Anokwanisa Kurega Kurega Doro |
|---|
| Mhuri inosangana nekudhakwa |
| Zera rako |
| Kana iwe wakanga uine zvinokuvadza zvinodhaka |
| Kunetseka kwehuroti hune chokuita nehope kana kusagadzikana kwepabonde |
Mazano Okuedza Kuderedza Kunwa
Ita zvigadziri zviduku kune nzira yaunonwa. Inogona kukushandira iwe. Kana zvikasadaro, gadzirisa uye edza chimwe chinhu. Iwe unogona kukwanisa kunwa zvakare shure kwekutonga kwako.
| Mazano Okuedza Kuenzanisa Kunwa Doro Doro |
|---|
| Ramba uchitarira kuti unonwa zvakadini. Nyora nyora mumushandi kana kuti nyora pasi pepepe. |
| Edza zvinwiwa zvako kumba. Imwai mashizha akaenzana. Bvunza vashandi kuti vasasimbirire kunwa kwenyu. Usapfutidza zvinwiwa zvako. |
| Ita zvinangwa uye usarudze mazuva mangani pavhiki iwe unoda kunwa uye kuti ndezvipi zvinwiwa zvaunenge uine mumazuva iwayo. Gara kune zvinangwa zvako. Kana iwe ukagumburwa kumashure, tanga pamusoro pezuva rinotevera. |
| Space out your drinks. Ita maitiro ekunwa kwako kunopfuura kweawa imwechete. Sip zvishoma nezvishoma. Itai kuti mumwe nomumwe anwe girazi remvura kana soda. |
| Idya zvokudya pamwe nekunwa kwako. Usanwa padumbu risina chinhu. Zvokudya zvichabatsira muviri wako kunwa doro zvishoma nezvishoma. |
Icho Chisarudzo Chako
Chero zvaunosarudza-kuderedza kana kurega kunwa- kune rubatsiro runowanikwa kukubatsira kuti usangane nezvinangwa zvako. Kana ukasarudza kurega, ungada kutsvaka rubatsiro. Iwe haufaniri kuzviita uri woga.
Kunobva:
National Institute on Alcohol Abuse and Alcoholism. "Kunyoresa Kunwa: Doro uye Utano Hwako." February 2009.