Xa kuqala unyaka omtsha, sonke senza izigqibo ezintsha sinethemba elitsha. "Ngeli xesha ndiza kuzilolonga ngokuqinisekileyo," "Ndiza kunciphisa ukutya okunamafutha," usenokuba ucinga. Ngokufanayo, umkhwa omtsha wezempilo othandwa ngabantu abaninzi kwihlabathi liphela ' nguJanuwari owomileyo .' Ngamafutshane, oku kuthetha ukuyeka ngokupheleleyo utywala inyanga yonke kaJanuwari. Iingcali zithi eli lixesha elifanelekileyo lokunika imizimba yethu 'uhlaziyo' kunye nokucinga ngokutsha ngolwalamano lwethu notywala.
Yaqala njani le ngcamango 'yokomisa uJanuwari'?
Eli bali liqala eNgilane ngo-2011. Ibhinqa eligama linguEmily Robinson layeka ukusela utywala inyanga yonke kuba laliziqeqesha kwi-half-marathon. Ngeziphumo ezilungileyo elizifumeneyo kuyo, umbutho obizwa ngokuba yi-'Alcohol Change UK' waqala oku njengenkqubo esemthethweni. Namhlanje, izigidi zabantu kumazwe afana neNgilane neMelika bathatha olu celomngeni 'lokuDry January'.
Omnye umntu owathatha olu celomngeni nguKim Evans. Ubekwenza oku kangangeminyaka eli-15. Wakuqala nabahlobo bakhe basejimini xa wayeneminyaka engama-20 kuba waqala ukuba ne-hangover rhoqo.
“Bekulula kunokuba bendicinga, kwaye ndiyinandiphe kakhulu,” utshilo uKim. Ekuqaleni, ingxaki enkulu kuye yayiluxinzelelo oluvela kuluntu, kungekhona ukungaseli . “Ndandivakalelwa kukuba abanye babahlobo bam babengathandi ukuba ndenze oku, kodwa ngoku ndiyahleka nje ndize ndiyiyeke,” utshilo.
Ngokutsho kukaKim, oneminyaka engama-39 ngoku, iingenelo azinakubalwa. Utya kancinci ngokungalawulekiyo, ulala ngcono, unamandla angakumbi, akaphelelwa ngamanzi emzimbeni, kwaye uqaphela ngakumbi into ayityayo. "Ndihlala ndiziva ndonwabile. Ngaphezu koko, kundigcinela imali," utshilo ngovuyo.
Ngaba ngokwenene zikho iingenelo zempilo zokungaseli utywala inyanga yonke?
“Ngokuqinisekileyo,” utshilo uGqr. George Koob, umlawuli weNational Institute on Alcohol Abuse and Alcoholism eMelika. Ngokutsho kwakhe, uphando luye lwabonisa iingenelo zokungaseli utywala inyanga yonke.
- Ukunciphisa ukuxhathisa i-insulin : Oku kubaluleke kakhulu ekunciphiseni umngcipheko wesifo seswekile.
- Ulawulo loxinzelelo lwegazi: Ezi ziindaba ezimnandi kakhulu kwabo banexinzelelo lwegazi oluphezulu.
- Ukuhla ukusinda.
- Ukwehla kwamanqanaba okukhula okunxulumene nomhlaza.
Sonke siyazi ukuba ukusebenzisa utywala ixesha elide kwandisa umngcipheko wesifo sohlangothi, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, isifo seswekile, isifo sesibindi, kunye nomhlaza owahlukeneyo . Akunjalo kuphela, kodwa utywala bunempembelelo embi ebuthongweni bethu, kwimpilo yengqondo, ekwenzeni izigqibo, ekuqhubeni, nakubudlelwane bethu nabantu.
UGqr. Koob uthi iinkqubo ezifana ne-'Dry January' zibonisa ukuba abantu ngoku baxhalabele impilo yabo. "Abantu ngoku bayaqonda ukuba utywala yeyona nto iphambili kwiingxaki zabo ezininzi zempilo," utshilo.
Ubomi boluntu ngaphandle kotywala?
Utywala bube yinxalenye ebalulekileyo yobomi bethu bemihla ngemihla, ingakumbi xa sidibana nabahlobo okanye sisiya epatini. Kodwa oku kuyatshintsha. Imfuno yee-'Mocktails' (iziselo ezingezotywala) kunye neebhari ezingezotywala (' iibhari ezomileyo') inyukile kakhulu.
UChris Marshall ngumnini webhari enye engenatywala. Naye wayelinxila xa wayesemncinci waza wachacha kulo. "Ndibone ukuba abantu abaninzi babefuna ukuhlangana bathethe kwaye bonwabe, kungekuphela nje ngokusela," utshilo uChris.
"Kwindawo yam yokusela, abantu bayamamelana kwaye bathetha ngengqondo. Akukho kukhwaza okanye ukungahoyi njengokuba kunjalo kwindawo apho kukho utywala." Oku kubonisa ukuba singayonwabela ubomi bentlalo nokuba singenalo utywala.
Ungayenza njani iphumelele i-'Dry January'?
Ukuhlala ungazidli kangangenyanga kunokuba ngumceli mngeni kwabanye, ngoko nazi iingcebiso zokukunceda ulusebenzise kakuhle olu hambo.
| Ingcebiso | Kwenziwe ntoni |
|---|---|
| Isicwangciso | Xelela usapho lwakho kunye nabahlobo bakho abasondeleyo ukuba uza kuqala into efana nale. Ukuba kunokwenzeka, fumana omnye umntu ukuba akujoyine. |
| Gcina ukhetho. | Xa usiya epatini, lungisa enye into oza kuyisela. Kwanesoda encinci enokuncitshiswa kwelayimu inokukunceda. Inokukunceda uphephe iingxaki ezingeyomfuneko kuba ibukeka njengotywala. |
| Ziqhelise ukuthi 'hayi'. | Xa umntu ekunika iglasi yotywala, kwenze umkhwa ukuthi ngentlonelo kodwa ngokuqinileyo, "Enkosi, andiseli." |
| Cinga ngesizathu sokuba uzive ufuna ukusela. | Uyabona xa uziva ufuna ukusela. Xa uxinezelekile? Emva koko uye ejimini. Xa unesizungu? Emva koko hambahamba nomhlobo. |
| Inkqubela phambili erekhodiweyo. | Bhala phantsi utshintsho oluhle oluvayo kwincwadi okanye kwi-app efowunini yakho. Ngaba ulale ngcono? Ngaba uzive ulula? Ngaba wonge imali? Ukubona ezi zinto kuya kukunika inkuthazo engakumbi. |
Isilumkiso esibaluleke kakhulu!
'UJanuwari owomileyo' lidla ngokuba lixesha elifanelekileyo kwabo basela utywala ukuba bacinge ngempilo yabo. Nangona kunjalo, kukho into ekufuneka siyiqwalasele apha.
Ukuba uxhomekeke kakhulu kutywala, musa ukuyeka ukusela utywala ngequbuliso nangasiphi na isizathu. Ukwenza njalo kunokubangela iimpawu ezinzima zokurhoxa ezinokubangela nokufa.
Ukuba uneempawu ezifana nokuxhawula izandla, ukubila kakhulu, ukuxhuzula, ukubona izinto ezingekhoyo, ukuxhalaba okukhulu, okanye ukudakumba , qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uyeke utywala. Kubalulekile ukuyeka kancinci kancinci utywala phantsi kweliso likagqirha.
Okokugqibela, khumbula esi saci sikaGqr. Koob, esithi, "Ukuba uzive ungcono emva kwenyanga ungenalo utywala, ngumzimba wakho ozama ukukuxelela into ethile."
Umyalezo Wokuya Ekhaya
- 'UJanuwari owomileyo' kuthetha ukungaseli utywala inyanga yonke kaJanuwari. Oku kunika 'uhlaziyo' oluhle lomzimba nengqondo.
- Kuye kwangqinwa ngokwesayensi ukuba ukungaseli utywala inyanga yonke kunciphisa uxinzelelo lwegazi, ukumelana ne-insulin, ubunzima bomzimba, kunye nezinto ezinokubangela umhlaza.
- Musa ukuba neentloni ngokungaseli utywala kwitheko okanye kwindibano. Ukukhetha iziselo ezingezotywala (ii-mocktails) ngoku kudumile kwihlabathi liphela.
- Kubaluleke kakhulu: Ukuba uxhomekeke kakhulu kutywala, kuyingozi ukuyeka ukusela utywala ngequbuliso. Soloko ucela ingcebiso kugqirha ngaphambi kokuba wenze njalo.
- Nika ingqalelo kwindlela oziva ngayo kakuhle ekupheleni kwalo mceli mngeni. Isenokuba yindlela umzimba wakho obulela ngayo.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho