Iyo umwaka mushya utangiye, twese dufata ibyemezo bishya dufite ibyiringiro bishya. "Kuri iyi nshuro nzakora siporo rwose," "Nzagabanya ibiryo birimo ibinure," ushobora kuba utekereza. Mu buryo nk'ubwo, ingeso nshya y'ubuzima iri gukundwa n'abantu benshi ku isi ni ' Mutarama wumutse .' Mu magambo make, ibi bivuze kwirinda burundu inzoga mu kwezi kose kwa Mutarama. Impuguke zivuga ko iki ari igihe cyiza cyo 'gusubiza' imibiri yacu no kongera gutekereza ku mibanire yacu n'inzoga.
Iki gitekerezo cya 'Mutarama yumye' cyatangiye gite?
Iyi nkuru itangira mu Bwongereza mu 2011. Umugore witwa Emily Robinson yahagaritse kunywa inzoga mu gihe cy'ukwezi kuko yari arimo kwitoza igice cya marato. Bitewe n'umusaruro mwiza yakuyemo, umuryango witwa 'Alcohol Change UK' watangije ibi nk'igikorwa cyemewe. Muri iki gihe, abantu babarirwa muri za miriyoni mu bihugu nk'Ubwongereza na Amerika bahanganye n'iki gikorwa cya 'Dry January'.
Umwe mu bantu bafashe iki gikorwa ni Kim Evans. Amaze imyaka 15 abikora. Yatangiye kubikora n'inshuti ze zo muri siporo ubwo yari afite imyaka 20 kuko yatangiye kurwara indwara yo kubura ibiryo.
Kim agira ati: "Byari byoroshye kurusha uko nabitekerezaga, kandi narabikunze cyane." Mbere na mbere, ikibazo gikomeye kuri we cyari igitutu cyaturutse kuri sosiyete, atari ukudanywa inzoga . Agira ati: "Numvaga ko bamwe mu nshuti zanjye batankundaga gukora ibi, ariko ubu ndaseka cyane nkabyirengagiza."
Nk’uko Kim, ubu ufite imyaka 39, abivuga, ibyiza ni byinshi cyane. Arya bike cyane atagenzuye, aryama neza, agira imbaraga nyinshi, ntabura amazi mu mubiri, kandi arushaho kwita ku byo arya. Agira ati: "Buri gihe numva meze neza. Ikindi kandi, bizigama amafaranga."
Ese koko hari inyungu ku buzima zo kutanywa inzoga mu gihe cy'ukwezi?
"Nibyo rwose," Dr. George Koob, umuyobozi w'Ikigo cy'Igihugu gishinzwe kurwanya inzoga n'ubusinzi muri Leta Zunze Ubumwe za Amerika, agira ati: "Nibyo rwose." Nk'uko abivuga, ubushakashatsi bwagaragaje ibyiza byo kwirinda inzoga mu gihe cy'ukwezi.
- Kugabanya ubudahangarwa bwa insuline : Ibi ni ingenzi cyane mu kugabanya ibyago byo kurwara diyabete.
- Kugenzura umuvuduko w'amaraso: Iyi ni inkuru nziza cyane ku bafite umuvuduko ukabije w'amaraso.
- Kugabanya ibiro.
- Kugabanuka kw'ibipimo by'izamuka ry'indwara ziterwa na kanseri.
Twese tuzi ko kunywa inzoga igihe kirekire byongera ibyago byo kurwara indwara zo mu bwonko, indwara z'umutima, umuvuduko ukabije w'amaraso, diyabete, indwara z'umwijima, na kanseri zitandukanye . Si ibyo gusa, inzoga zigira ingaruka mbi ku bitotsi byacu, ubuzima bwo mu mutwe, gufata ibyemezo, gutwara imodoka, ndetse n'imibanire yacu n'abandi.
Dr. Koob avuga ko gahunda nka 'Dry January' zigaragaza ko abantu ubu bahangayikishijwe cyane n'ubuzima bwabo. Yagize ati: "Abantu ubu basobanukiwe ko inzoga ari yo ntandaro y'ibibazo byinshi by'ubuzima bwabo."
Ubuzima bwo gusabana n'abandi nta nzoga?
Inzoga zabaye igice cy'ingenzi mu buzima bwacu bwa buri munsi, cyane cyane iyo duhuriye hamwe n'inshuti cyangwa tugiye mu birori. Ariko ibi birahinduka. Ubusabe bwa 'Mocktails' (ibinyobwa bidasembuye) n'utubari tudasembuye (' utubari tw'umusemburo') bwiyongereye cyane.
Chris Marshall ni nyiri akabari kamwe nk'ako katagira inzoga. We ubwe yari umusinzi akiri muto kandi yarakize. Chris agira ati: "Nabonye ko abantu benshi bifuzaga guteranira hamwe bakaganira bakishima, atari ukunywa inzoga gusa."
"Mu kabari kanjye, abantu barumva abandi kandi bakaganira neza cyane. Nta gusakuza cyangwa kwirengagiza ibintu nk'uko bibaho ahantu hari inzoga." Ibi bigaragaza ko dushobora kwishimira ubuzima bwo gusabana n'abandi nubwo tudafite inzoga.
Ni gute wakora ibishoboka byose kugira ngo irushanwa rya 'Dry January' rigende neza?
Kumara ukwezi kose udasinze bishobora kugora bamwe, dore inama zimwe na zimwe zagufasha kubyaza umusaruro uru rugendo.
| Inama | Icyo gukora |
|---|---|
| Gahunda | Bwira umuryango wawe n'inshuti zawe za hafi ko ugiye gutangira ikintu nk'iki. Niba bishoboka, shaka undi muntu uzagukurikira. |
| Komeza amahitamo. | Iyo ugiye mu birori, tegura ikindi cyo kunywa. Ndetse na soda nkeya irimo lime ishobora kugufasha. Ishobora kandi kugufasha kwirinda ibibazo bitari ngombwa kuko isa n'inzoga. |
| Imenyere kuvuga ngo 'oya'. | Iyo umuntu aguhaye ikirahure cy'inzoga, gira akamenyero ko kuvuga mu kinyabupfura ariko ushikamye uti "Urakoze, sinkunda kunywa." |
| Tekereza ku mpamvu wumva ushaka kunywa inzoga. | Urabona igihe wumva ushaka kunywa inzoga. Iyo ufite stress? Noneho jya muri siporo. Iyo uri wenyine? Noneho jya gutembera n'inshuti yawe. |
| Andika aho iterambere ryagenze. | Andika impinduka nziza wumva mu gitabo cyangwa kuri porogaramu kuri telefoni yawe. Ese wasinziriye neza? Ese wumvaga woroshye? Ese warazigamye amafaranga? Kubona ibi bintu bizaguha imbaraga nyinshi. |
Umuburo w'ingenzi cyane!
'Mutarama yumye' ubusanzwe ni igihe cyiza ku banywa inzoga cyo gutekereza ku buzima bwabo. Ariko, hari ikintu tugomba kwitondera hano.
Niba waratwawe n'inzoga cyane, ntugahagarike kunywa inzoga mu buryo butunguranye kubera impamvu iyo ari yo yose. Kubikora bishobora gutera ibimenyetso bikomeye byo kuzireka bishobora no gutuma upfa.
Niba ufite ibimenyetso nko kunyeganyega intoki, kubira ibyuya byinshi, gutwarwa n'imitekerereze, kubona ibintu nk'ibintu bitagaragara, guhangayika cyane, cyangwa kwiheba , banza uganire na muganga wawe mbere yo kureka inzoga. Ni ngombwa kureka inzoga buhoro buhoro uyobowe na muganga.
Amaherezo, ibuka uyu mugani wa Dr. Koob ugira uti: "Niba wumva umeze neza nyuma y'ukwezi udafite inzoga, umubiri wawe ni wo ugerageza kukubwira ikintu."
Ubutumwa bwo kujyana mu rugo
- 'Mutarama yumye' bivuze kwirinda inzoga mu kwezi kose kwa Mutarama. Ibi bitanga 'gusubira' neza ku mubiri no mu bwonko.
- Byagaragaye ko kwirinda inzoga mu gihe cy'ukwezi bigabanya umuvuduko w'amaraso, kudakora insuline, ibiro by'umubiri, ndetse n'ibintu bishobora gutera kanseri.
- Ntugatinye kutanywa inzoga mu birori cyangwa mu nama. Guhitamo ibinyobwa bidasindisha (mocktails) ubu birakunzwe ku isi yose.
- Icy'ingenzi cyane: Niba waratwawe n'inzoga cyane, ni bibi kureka kunywa inzoga mu buryo butunguranye. Buri gihe shaka inama kwa muganga mbere yo kubikora.
- Witondere uko wumva umeze neza mu mpera z'iki gikorwa. Bishobora kuba uburyo umubiri wawe ugushimira.
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