0-1-2-3: Wetin Na di Low-risk Drinking Guidelines?

Yu no se sɔm tin dɛn de we go ɛp yu fɔ drink fayn fayn wan ɛn fɔ disayd fɔ du tin dɛn we go mek yu nɔ gɛt prɔblɛm? Insay dis post, wi go fɛnɔt di 0-1-2-3 lɔw-risk drinkin gaydlayn, we na simpul we we dɛn mek fɔ ɛp yu fɔ kɔntrol di we aw yu de drink rɔm. Wi go ɛksplen bak wetin mek i impɔtant fɔ fala dɛn advays ya fɔ mek yu gɛt wɛlbɔdi ɛn yu maynd.

Wetin na di 0-1-2-3 Drinking Guideline?

Di 0-1-2-3 gaydlain na simpul fɔm we dɛn mek fɔ ɛp pipul dɛn fɔ drink fayn fayn wan. I de gi klia limit fɔ ɔmɔs rɔm sef fɔ drink, we de mek am izi fɔ de insay wɛlbɔdi bɔda.

Fɔ ɛksplen di 0-1-2-3 Kɔnsɛpt

Ɛni nɔmba we de na di 0-1-2-3 gaydlayn de sho wan patikyula tin we dɛn fɔ du fɔ mek yu nɔ drink rɔm smɔl:

Ziro : Nɔ drink rɔm pan sɔm tin dɛn, lɛk if yu gɛt bɛlɛ, yu nɔ rich 18 ia yet, ɔ yu de drayv. 

Wan : Limit yusɛf to wan standad drink fɔ wan awa. Dis kin ɛp yu bɔdi fɔ prosɛs di rɔm ɛn i kin mek yu nɔ drink pasmak.

Tu : Fɔ uman, nɔ fɔ pas tu standad drink insay wan de. 

Tri : Fɔ man, di limit na tri standad drink fɔ wan de. 

Mɔdareshɔn na di men tin we i kam pan rɔm. If yu fala di 0-1-2-3 gaydlain, i de ɛp yu fɔ ɛnjɔy fɔ drink rɔm ɛn nɔ put yu wɛlbɔdi pan denja. I nɔr jɔs de fɔ limited kwantiti bɔt fɔ mek yu maynd chus fɔ protɛkt yu wɛl bɔdi fɔ lɔng tɛm. Di 0-1-2-3 gaydlain nɔto jɔs wan sɛt fɔ nɔmba—dɛn mek am fɔ ɛp yu fɔ disayd fɔ drink rɔm we gɛt wɛlbɔdi. 

Di Difinishɔn fɔ wan Stɛndad Drink

Fɔ ɔndastand wetin kɔnt as standad drink rili impɔtant fɔ mek yu drink fayn fayn wan. Wan standad drink na we fɔ mɛzhɔ aw yu de drink rɔm, fɔ mek shɔ se yu de insay wɛlbɔdi limit.

Wetin Kɔnt as Standard Drink?

Wan standad drink gɛt lɛk 14 gram klin rɔm. Dis mɛzhɔmɛnt de ɛp yu fɔ no ɔmɔs rɔm yu de drink, ilɛk uskayn drink.

Na sɔm kɔmɔn rɔm drink dɛn ɛn dɛn standad drink dɛn we ikwal to dɛn:

Bia : Wan 12-ɔns bɔtul fɔ rɛgyula bia (5% ABV) .

Wayn : Wan 5-ɔns glas wayn (12% ABV) .

Spirit : 1.5 ɔns (wan shot) distil spirit lɛk vodka, rɔm, ɔ wiski (40% ABV) .

We yu no di rɔm we de insay yu drink, dat kin ɛp yu fɔ avɔyd fɔ drink pasmak. I izi fɔ ɔndastand aw yu de drink, mɔ we yu de tɔn big big wata ɔ we yu de drink we strɔng.

Aw fɔ Aplay di 0-1-2-3 Gaydlain dɛn na Yu Ɛvride Layf

If yu fala di 0-1-2-3 gaydlain dɛn, dat kin ɛp yu fɔ drink fayn fayn wan we yu stil de ɛnjɔy sɔshal sityueshɔn dɛn. Na sɔm fayn advays dɛn ya fɔ mek i izi fɔ am.

Praktikal Tips fɔ Fɔ fala di Low-Risk Drinking Guidelines

Planin bifo tɛm we yu go atɛnd Sɔshial Ivint dɛn : Bifo yu go, disayd bifo tɛm ɔmɔs drink yu go drink. I izi fɔ mek yu kɔntinyu fɔ du wetin yu ebul fɔ du we yu gɛt plan.

Trak Yu Drinks ɛn Stay Within Your Limits : Kip wan mental not ɔ yuz yu fon fɔ trak ɔmɔs drink yu dɔn drink. Dis kin ɛp yu fɔ de insay di limit we dɛn se ɛn nɔ fɔ drink pasmak.

Yuz Ap ɛn Tul dɛn fɔ Wach aw yu de drink rɔm : Bɔku ap dɛn de fɔ ɛp yu fɔ no aw yu de drink rɔm. Dɛn ap dɛn ya de mek yu ebul fɔ log ɛni drink ɛn wɔn yu if yu de kam nia yu limit.

Fɔ Mek Dez we Nɔ Gɛt Alkol na Yu Wik Rutin : Pik sɔm patikyula de dɛn na di wik as pipul dɛn we nɔ gɛt rɔm. Dis kin gi yu bɔdi tɛm fɔ wɛl ɛn ɛp yu fɔ avɔyd fɔ it pasmak ɔlsay na di wik.

Aw Nashɔnal Lɔw-Risk Drinking Gaydlain Kɔmpia to di 0-1-2-3 Gaydlain?

Difrɛn kɔntri dɛn gɛt dɛn yon gaydlain fɔ drink rɔm, bɔt bɔku pan dɛn gɛt di sem prinsipul dɛn we gɛt fɔ du wit fɔ ridyus di prɔblɛm dɛn we kin apin to pɔsin in wɛlbɔdi. Lɛ wi tek wan luk pan aw dɛn gaydlain ya kɔmpia to di 0-1-2-3 fɔm.

Di Gaydlain fɔ drink rɔm ɔlsay na di wɔl

Ɔvaviu fɔ di Nashɔnal Gaydlain dɛn :

UK : Di Chif Mɛdikal Ɔfisa dɛn se dɛn nɔ fɔ drink pas 14 yunit rɔm ɛvri wik fɔ man ɛn uman. I fayn fɔ mek yu spre dis fɔ at le tri dez.

Kanada : Di gaydlain dɛn na Kanada se man dɛn fɔ stɔp fɔ drink 15 drink ɛvri wik, ɛn uman dɛn fɔ drink 10, ɛn mek shɔ se dɛn nɔ drink pas tri drink wan de.

Ɔstrelia : Insay Ɔstrelia, di gaydlain na fɔ drink 10 standad drink fɔ wan wik fɔ man ɛn uman, wit at le tu dez we nɔ gɛt rɔm ɛvri wik.

Aw di 0-1-2-3 Gaydlain Fit wit di Globɛl Alkohol Rikɔmɛndishɔn : Di 0-1-2-3 gaydlain de gi wan strɔkchɔ we izi fɔ fala. I de alaynɛd ​​wit di glob ɔl rɛkɛmɔndeshɔn, we de ɛksplen mɔdareshɔn ɛn di impɔtant tin fɔ nɔ pas sɔm limit, mɔ fɔ uman dɛn.

Difrɛns pan Rikɔmɛndishɔn Bitwin Kɔntri ɛn Wetin Mek Dɛn Difrɛn : Difrɛn kɔntri dɛn gɛt difrɛns pan dɛn rɛkɛmɔndeshɔn bays pan kɔlchɔ norm, avrej we aw pɔsin de drink, ɛn risach bɔt wɛlbɔdi prɔblɛm. Fɔ ɛgzampul, di UK dɔn sɛt limit fɔ drink rɔm ɛvri wik, we di 0-1-2-3 gaydlayn dɛn de pe atɛnshɔn mɔ pan di limit fɔ drink ɛvride. 

Risos fɔ Low-Risk Drinking ɛn Alcohol Awareness

Bɔku tin dɛn de fɔ ɛp pɔsin fɔ no mɔ bɔt aw fɔ drink rɔm ɛn aw fɔ drink fayn fayn wan. Na sɔm ples dɛn ya fɔ bigin.

Usay fɔ Lan Mɔ ɛn Gɛt Ɛp

Nashɔnal Instityut fɔ Alkohol Abiuz ɛn Alkoholism (NIAAA) Risos
Di NIAAA de gi bɔku bɔku infɔmeshɔn bɔt aw pɔsin de drink rɔm, di tin dɛn we i kin du, ɛn advays dɛn fɔ drink di rayt we. Dɛn wɛbsayt gɛt risach, gaydlayn, ɛn ɛdyukeshɔn tin dɛn bɔt aw fɔ de insay di limit fɔ drink we nɔ gɛt bɔku prɔblɛm.

Kɔnsul ɛn Sɔpɔt fɔ di wan dɛn we de strɛs fɔ drink rɔm
If yu ɔ pɔsin we yu sabi de sɔfa fɔ drink rɔm, advays kin ɛp. Bɔrku program dɛn kin gi ɔl tu di in-pɔsin ɛn ɔnlayn tritmɛnt opshɔn dɛm fɔ sɔpɔt wan wan pipul dɛm wae de dil wit rɔm dipɛnsin. Di NIAAA de gi wan list bak fɔ di tritmɛnt program dɛm we de ɔlsay na di kɔntri.

Links to Online Tools for Tracking Alcohol Intake and Seeking Help
Bɔku ap ɛn onlayn tul dɛn de we kin ɛp fɔ trak aw yu de drink rɔm. Dɛn tul ya de mek yu ebul fɔ log di drink dɛn we yu de drink, sɛt limit, ɛn wach aw yu de go bifo fɔ drink di rayt we. Wɛbsayt dɛn lɛk di NIAAA in 'Rethinking Drinking' de gi intaraktiv tul dɛn fɔ ɛp wan wan pipul dɛn fɔ asɛs aw dɛn de drink ɛn mek dɛn disayd fɔ du sɔntin we dɛn no.

Dɔn

Fɔ de insay di 0-1-2-3 gaydlain rili impɔtant fɔ yu wɛlbɔdi. If yu drink smɔl, dat kin mek yu gɛt mɔ padi biznɛs wit ɔda pipul dɛn, i kin ɛp fɔ mek yu maynd rilaks, ɛn i kin mek yu liv fayn layf. If yu fala di lɔ dɛn we de sho aw fɔ drink we nɔ gɛt bɔku prɔblɛm, yu kin ɛnjɔy di bɛnifit dɛn we rɔm kin gi yu na soshal ɛn ɛnjɔymɛnt ɛn yu nɔ go gɛt bɔku prɔblɛm dɛn we kin apin to yu wɛlbɔdi. If yu drink smɔl smɔl, dat kin ɛp yu fɔ gɛt klia maynd ɛn kɔntrol yusɛf, i kin mek yu liv fayn layf ɛn sɔpɔt yu bɔdi ɛn yu maynd fayn fayn wan.

FAQ dɛn we dɛn kin aks

K: Wetin dɛn kin tek as standad drink?

A: Wan standad drink gɛt lɛk 14 gram klin rɔm. Sɔm ɛgzampul dɛn na 12 ɔns rɛgyula bia, 5 ɔns wayn, ɔ 1.5 ɔns spirit.

K: Wetin mek di limit fɔ drink difrɛn fɔ man ɛn uman?

A: Bɔku tɛm, uman dɛn kin gɛt bɔku bɔku fat na dɛn bɔdi ɛn dɛn nɔ kin gɛt bɛtɛ wata, we min se rɔm kin bɔku na dɛn blɔd. Dis kin mek uman dɛn gɛt mɔ prɔblɛm wit di bad tin dɛn we rɔm kin du.

K: Aw a go no if a de drink na risky level?

A: Yu de drink pan risky lɛvɛl if yu de pas di lɔw risk limit ɔltɛm ɔ yu de drink pasmak. If yu wach aw yu de it, dat kin ɛp fɔ mek dis nɔ apin.

K: Wetin a fɔ du if a nid ɛp fɔ kɔntrol di we aw a de drink?

A: Aks sɔpɔt frɔm advays ɔr rɔm yus tritmɛnt program. Tul ɛn ap dɛn kin ɛp bak fɔ trak di tin dɛn we yu de it ɛn fɔ de insay di limit.