Uma kuqala unyaka omusha, sonke senza izinqumo ezintsha ngamathemba amasha. "Kulokhu ngizozivocavoca nakanjani," "Ngizonciphisa ukudla okunamafutha," ungase ucabange. Ngokufanayo, umkhuba omusha wezempilo othandwa kakhulu ngabantu abaningi emhlabeni wonke ' uJanuwari Owomile .' Kalula nje, lokhu kusho ukuyeka ngokuphelele utshwala inyanga yonke kaJanuwari. Ochwepheshe bathi lesi yisikhathi esihle sokunikeza imizimba yethu 'ukusetha kabusha' nokucabanga kabusha ngobuhlobo bethu notshwala.
Lo mqondo 'wokomisa uJanuwari' waqala kanjani?
Le ndaba iqala eNgilandi ngo-2011. Owesifazane ogama lakhe lingu-Emily Robinson wayeka ukuphuza utshwala inyanga yonke ngoba wayeziqeqesha i-half-marathon. Ngemiphumela emihle ayithola kuyo, inhlangano ebizwa ngokuthi 'Alcohol Change UK' yaqala lokhu njengohlelo olusemthethweni. Namuhla, izigidi zabantu emazweni afana neNgilandi neMelika bathatha le nselele ethi 'Dry January'.
Omunye umuntu owathatha le nselele nguKim Evans. Ubelokhu ekwenza lokhu iminyaka eyi-15. Wakuqala nabangani bakhe basejimini eseneminyaka engama-20 ngoba waqala ukuba ne-hangover njalo.
"Kwakulula kunalokho engangikucabanga, futhi ngikujabulele kakhulu," kusho uKim. Ekuqaleni, inkinga enkulu kuye kwakuyingcindezi evela emphakathini, hhayi ukungaphuzi utshwala . "Nganginomuzwa wokuthi abanye babangane bami babengathandi ukuthi ngenze lokhu, kodwa manje sengiyahleka futhi ngiyakukhohlwa," usho kanje.
Ngokusho kukaKim, oneminyaka engu-39 manje, izinzuzo zakhe azinakubalwa. Udla kancane ngokungalawuleki, ulala kangcono, unamandla engeziwe, akaphelelwa amanzi emzimbeni, futhi uqaphela kakhulu lokho akudlayo. "Ngihlala ngizizwa kahle. Ngaphezu kwalokho, kungisindisa imali," esho ngenjabulo.
Ingabe zikhona ngempela izinzuzo zempilo zokungaphuzi utshwala inyanga yonke?
"Impela," kusho uDkt. George Koob, umqondisi weNational Institute on Alcohol Abuse and Alcoholism e-United States. Ngokusho kwakhe, ucwaningo luye lwafakazela izinzuzo zokuyeka utshwala inyanga yonke.
- Ukunciphisa ukumelana ne-insulin : Lokhu kubaluleke kakhulu ekunciphiseni ingozi yesifo sikashukela.
- Ukulawulwa komfutho wegazi: Lezi yizindaba ezinhle kakhulu kulabo abanomfutho wegazi ophezulu.
- Ukwehlisa isisindo.
- Ukwehla kwamazinga ezici zokukhula ezihlobene nomdlavuza.
Sonke siyazi ukuthi ukusebenzisa utshwala isikhathi eside kwandisa ingozi yokushaywa yisifo sohlangothi, isifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela, isifo sesibindi, kanye nomdlavuza ohlukahlukene . Akukhona lokho kuphela, kodwa utshwala bunomthelela omubi ebuthongweni bethu, empilweni yengqondo, ekwenzeni izinqumo, ekushayeleni, nasebudlelwaneni nabantu.
UDkt. Koob uthi izinhlelo ezifana ne-'Dry January' zibonisa ukuthi abantu manje sebekhathazekile kakhulu ngempilo yabo. "Abantu sebeyaqaphela manje ukuthi utshwala buyimbangela yezinkinga zabo eziningi zempilo," usho kanje.
Impilo yokuxhumana nabantu ngaphandle kotshwala?
Utshwala sebuyingxenye ebalulekile yokuphila kwethu kwansuku zonke, ikakhulukazi lapho sihlangana nabangani noma siya ephathini. Kodwa lokhu kuyashintsha. Isidingo se-'Mocktails' (iziphuzo ezingezona utshwala) kanye nezindawo zokuphuza utshwala ezingezona utshwala (' izindawo zokuphuza utshwala') sikhule kakhulu.
UChris Marshall ungumnikazi webha enjalo engenalo utshwala. Naye wayeyisidakwa ngesikhathi esemncane futhi walulama kukho. "Ngabona ukuthi abantu abaningi babefuna ukuhlangana ndawonye baxoxe futhi bazijabulise, hhayi ukuphuza nje kuphela," kusho uChris.
"Ebharini lami, abantu bayalalelana futhi bakhuluma ngokucabangela okukhulu. Akukho ukumemeza noma ukunganaki njengoba kunjalo endaweni lapho kunotshwala." Lokhu kukhombisa ukuthi singajabulela impilo yokuxhumana nabantu ngisho noma singenalo utshwala.
Ungayenza kanjani inselelo ethi 'uJanuwari Owomile' ibe yimpumelelo?
Ukuhlala ungaphuzile inyanga yonke kungaba yinselele kwabanye, ngakho nanka amanye amathiphu angakusiza ukuthi ulusebenzise kahle lolu hambo.
| Iseluleko | Okufanele ngikwenze |
|---|---|
| Uhlelo | Tshela umndeni wakho nabangani bakho abaseduze ukuthi uzoqala into efana nale. Uma kungenzeka, thola omunye umuntu ukuthi akujoyine. |
| Gcina inketho. | Uma uya ephathini, lungisa okunye ongakuphuza. Ngisho nesoda encane encishisiwe ngelayimu ingasiza. Ingakusiza futhi ugweme izinkinga ezingadingekile ngoba ibukeka njengotshwala. |
| Jwayela ukuthi 'cha'. | Uma othile ekunika ingilazi yotshwala, kwenze umkhuba ukusho ngenhlonipho kodwa ngokuqinile ukuthi, "Ngiyabonga, angiphuzi." |
| Cabanga ngokuthi kungani uzizwa sengathi ufuna ukuphuza. | Uyabona ukuthi uzizwa ufisa ukuphuza nini. Uma ucindezelekile? Bese uya ejimini. Uma unesizungu? Bese uhambahamba nomngane. |
| Qopha inqubekela phambili. | Bhala phansi izinguquko ezinhle ozizwayo encwadini noma kuhlelo lokusebenza efonini yakho. Ingabe ulale kangcono? Ingabe uzizwe ulula? Ingabe wonge imali? Ukubona lezi zinto kuzokunika ugqozi olwengeziwe. |
Isixwayiso esibaluleke kakhulu!
'UJanuwari owomile' ngokuvamile isikhathi esihle kulabo abaphuza utshwala sokucabanga ngempilo yabo. Kodwa-ke, kukhona okuthile okudingeka sikunake lapha.
Uma uluthekile kakhulu otshwaleni, ungayeki ukuphuza utshwala ngokuzumayo nganoma yisiphi isizathu. Ukwenza kanjalo kungabangela izimpawu ezinkulu zokuhoxa ezingaholela ngisho nasekufeni.
Uma unezimpawu ezifana nokuxhawula izandla, ukujuluka ngokweqile, ukuquleka, ukubona izinto ezingekho, ukukhathazeka okukhulu, noma ukucindezeleka , qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuyeka utshwala. Kubalulekile ukuyeka kancane kancane utshwala ngaphansi kokuqondisa kukadokotela.
Okokugcina, khumbula lesi sisho sikaDkt. Koob, "Uma uzizwa ungcono ngemva kwenyanga ungenalo utshwala, umzimba wakho uzama ukukutshela okuthile."
Umlayezo Wokuya Nawe Ekhaya
- 'UJanuwari owomile' kusho ukuyeka utshwala inyanga yonke kaJanuwari. Lokhu kunikeza 'ukusetha kabusha' okuhle komzimba nengqondo.
- Kuye kwafakazelwa ngokwesayensi ukuthi ukuyeka utshwala inyanga yonke kunciphisa umfutho wegazi, ukumelana ne-insulin, isisindo somzimba, kanye nezici eziyingozi zomdlavuza.
- Ungabi namahloni ngokungaphuzi utshwala emcimbini noma embuthanweni. Ukukhetha iziphuzo ezingezona utshwala (ama-mocktails) sekuthandwa emhlabeni wonke manje.
- Kubaluleke kakhulu: Uma uluthekile kakhulu otshwaleni, kuyingozi ukuyeka ukuphuza utshwala ngokuzumayo. Njalo funa iseluleko sezokwelapha ngaphambi kokwenza kanjalo.
- Naka ukuthi uzizwa kahle kangakanani ekupheleni kwale nselele. Kungaba yindlela yomzimba wakho yokukubonga.
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