Lokacin da kuke shan giya da yawa - nasihu don yankan baya

Masu ba da sabis na kiwon lafiya suna ɗauka cewa kuna shan fiye da lafiyar lafiyar lokacin da kuka:

Shin lafiyayyen mutum ne har zuwa shekaru 65 kuma yana sha:

• 5 ko fiye sha sau ɗaya a kowane wata, ko ma kowane mako
• Fiye da sha 14 a cikin mako guda

Shin lafiyayyiyar mace ce ta kowane zamani ko lafiyayyen namiji sama da shekaru 65 kuma ku sha:

• 4 ko fiye sha sau ɗaya a kowane wata, ko ma kowane mako
• Fiye da abin sha 7 a cikin mako guda

Kalli tsarin shan giyar ku sosai kuma ku shirya gaba. Wannan zai iya taimaka maka rage amfani da giya. Kula da yawan abin da kuke sha da kuma saita burin.

• Bi sawun yawan abubuwan sha da kuka sha a cikin makon a ƙaramin kati a cikin walat ɗin ka, a kalanda, ko a wayarka.
• San yawan giya a cikin abin sha mai kyau - auna 12 (oz), ko mililita 355 (ml) gwangwani ko kwalbar giya, giya 5 oz (148 mL), mai sanyaya ruwan inabi, 1 hadaddiyar giyar, ko harbi 1 na giya mai wuya.

Lokacin da kake sha:

• Saurin kanka. Kada ku sha giya sama da 1 a awa ɗaya. Sip a kan ruwa, soda, ko ruwan 'ya'yan itace a tsakanin abubuwan sha.
• Ku ci wani abu kafin shan ruwa kuma a tsakanin abubuwan sha.

Don sarrafa yawan abin da kuke sha:

• Ka nisanci mutane ko wuraren da zasu iya shayar da kai lokacin da baka son shan, ko kuma ya jarabce ka da shan fiye da yadda ya kamata.
• Shirya wasu ayyukan da ba su shafi shan ruwa ba har tsawon kwanaki lokacin da sha'awar sha.
• Kiyaye giya daga gidanka.
• Yi shiri don shawo kan sha'awar sha. Tunatar da kanka dalilin da yasa ba kwa son sha, ko magana da wani wanda ka yarda da shi.
• Createirƙiri mai kyau amma tabbatacce hanyar ƙin sha yayin da aka ba ku ɗaya.

Yi alƙawari tare da mai ba ku don magana game da shan ku. Kai da mai ba ku sabis na iya tsara muku yadda za ku daina ko rage shan giyar ku. Mai ba da sabis ɗinku zai:

• Bayyana yadda giya ke da illa a gare ku in sha.
• Tambayi idan kana yawan jin bakin ciki ko damuwa.
• Taimaka maka gano menene kuma game da rayuwarka na iya haifar maka da yawan shan giya.
• Zan gaya muku inda zaku sami ƙarin tallafi don yanke ko daina shan barasa.

Nemi tallafi daga mutanen da zasu iya yarda su saurara kuma su taimaka, kamar su mata ko wasu manyan mutane, ko kuma abokan da ba sa shan giya.

Wurin aikin ku na iya samun tsarin taimakon ma'aikaci (EAP) inda zaku iya neman taimako ba tare da bukatar gaya wa kowa a wurin aikin shan giyar ku ba.

Wasu albarkatun da zaku iya neman bayanai ko tallafi don matsalolin giya sun haɗa da:

• Masanan Alcohols (AA) - www.aa.org/

Barasa - yawan shan giya; Rashin amfani da barasa - yawan shan giya; Shan giya - shan giya da yawa; Hadarin sha - yankewa

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Takaddun shaida: shan giya da lafiyar ku. www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. An sabunta Disamba 30, 2019. An shiga Janairu 23, 2020.

Cibiyar Nazarin Shaye-shaye da Tashar Yanar Gizo ta Yanar gizo. Barasa & lafiyar ku. www.niaaa.nih.gov/alcohol-health. An shiga Janairu 23, 2020.

Cibiyar Nazarin Shaye-shaye da Tashar Yanar Gizo ta Yanar gizo. Rashin amfani da giya www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-use-disorders. An shiga Janairu 23, 2020.

O'Connor PG. Rashin amfani da giya A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 30.

Sherin K, Seikel S, Hale S. Alkahol amfani da cuta. A cikin: Rakel RE, Rakel DP, eds. Littafin karatun Magungunan Iyali. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 48.

Tasungiyar Ayyuka na Rigakafin Amurka. Nunawa da ba da shawara game da halayyar ɗabi'a don rage amfani da giya mara kyau ga matasa da manya: Bayanin shawarwarin Tasungiyar Preungiyar Tsaro ta Amurka. JAMA. 2018; 320 (18): 1899-1909. PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

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