Uphononongo olutsha luBanga nokuba Nezixa eziPhakathi zoTywala azilunganga kwiMpilo yakho

Umxholo

• Ityala loTywala
• Ityala lokuyoma
• Ingxoxo
• Umgca ongezantsi kwi-Booze
• Uphengululo lwe

Uyazikhumbula ezo zifundo zifumene iwayini ebomvu zilungile kuwe? Ukujika kophando kwakulungile-ukuba-yinyani njengoko kwakuvakala (uphando lweminyaka emithathu lwagqiba ukuba uphando lwaluyi-BS-Demethi). Nangona kunjalo, uninzi lweengcali zempilo ziye zagcina ukuba ukuya kuthi ga kwisiselo esinye ngosuku silungile kwimpilo yakho, kwaye kunokuba neziphumo zokukhusela impilo. Kodwa uphononongo olutsha lunikezele ngesiphumo esibalulekileyo, esichaza oko hayi ubuninzi botywala bulungile kuwe. Yintoni enika?

Uphononongo, olupapashwe kule nyanga ngo ILancet, bavavanya ukusela kwinqanaba lehlabathi, bephonononga ukuba utywala kwihlabathi liphela negalelo njani kwizifo ezithile-cinga umhlaza, isifo sentliziyo, isifo sephepha, isifo seswekile-kunye nomngcipheko wokufa. Isixa sabaphandi beenkcukacha abasijongileyo besisikhulu-baphonononge ngaphezulu kwezifundo ezingama-600 malunga nokuba ukusela kuyichaphazela njani impilo.

Usenokungafuni ukwenza i-toast kwiziphumo zabo. Ngokwengxelo, utywala yenye yezona zinto zibalaseleyo emngciphekweni wokusweleka ngaphambi kwexesha ngo-2016, ukubalwa ngaphezulu kwepesenti ezi-2 zabo bonke abantu ababhubhileyo ngalo nyaka. Ngaphezulu koko, baye bafumanisa ukuba nayiphi na into ebizwa ngokuba ziinzuzo zezempilo zotywala yiBS. "Isiphelo sabo kukuba eyona nto ikhuselekileyo yotywala ayikho, utshilo u-Aaron White, Ph.D., umcebisi omkhulu kwezenzululwazi kwi-National Institute on Alcohol Abuse and Alcoholism (NIAAA), owayengabandakanyekanga kolu phando.

Into kukuba, iingcali zahlulahlulwe malunga nendlela iziphumo ezinokuthi zitolikwe ngayo, kwaye abaninzi bayavuma ukuba igama lokugqibela ngotywala alikho mnyama namhlophe. Nantsi into iingcali ezifuna ukuba uyazi malunga nophando kunye nokuba kuthetha ukuthini kwizicwangciso zakho zeyure ezonwabileyo.

Ityala loTywala

"Ubungqina obunamandla kwiinzuzo zezempilo zotywala kukunciphisa umngcipheko wokuhlaselwa yintliziyo," kusho uMhlophe. Kukho umzimba okholisayo wophando ofunyenwe ukusela ngokulinganayo-isiselo esinye ngosuku kubafazi-kunokuba kulunge kwimpilo yakho yeentliziyo, ukunciphisa umngcipheko wesifo sentliziyo kunye nokubetha. (Funda ngakumbi: I-Definitive *Inyaniso* malunga neWayini kunye neeNzuzo zayo zempilo)

Phambi kokuba uveze i-bubbly, iingcali zigxininisa ukuba olu phando ayisosizathu kanye *sokuqala* ukusela ukuba awukwenzi. "Ukuba sele uphila ubomi obunempilo, akukho mfuneko yokongeza utywala ukuze uzuze intliziyo yakho," kuchaza uMhlophe. "Andinakuze ndicebise ukuba umntu aqale ukusela impilo yakhe."

Nangona kunjalo, ngokusekwe kuphando olukhoyo ngoku, ukuya kusela usuku olunye kusenokwenzeka ukuba kukhuselekile kwaye kunokuba luncedo kwintliziyo yakho.

Ityala lokuyoma

Kwangaxeshanye, uphando lukwabonisa ukuba kukho urhwebo. Nokuba utywala bunganezibonelelo zempilo yentliziyo, bukhona ubungqina bokuba, ngakumbi kwabasetyhini, utywala bunokuwonyusa umngcipheko womhlaza, utshilo uWhite. Ngokophando olupapashwe yiAmerican Institute of Cancer Research, isiselo esinye esincinci ngemini sinokuwunyusa umngcipheko womhlaza wamabele ukuya kuthi ga kwiipesenti ezisi-9.

Kwaye akukho kujikeleza inyani yokuba ukusela kumanqanaba aphezulu kunokwenza impilo yakho itanki. Ukuzinkcinkca ngotywala-oko kuthetha ukuba iziselo ezine okanye nangaphezulu ngexesha lokuphuma kwakho ebusuku-kunxulunyaniswa nazo zonke iintlobo zemingcipheko yempilo, engeyiyo eyokuphikisana, ngokweengcali. Sihleli siyazi ukuba utywala bunokukubulala, utshilo uWhite. Ukusela rhoqo utywala kuya kubeka umngcipheko womhlaza kunye nazo zonke iintlobo zezinye iingxaki zempilo "eluphahleni," utshilo. (Idibeneyo: Yintoni ekufuneka bayazi abafazi abancinci malunga notywala)

Ingxoxo

Umceli mngeni we-NIAAA kunye neminye imibutho yezempilo ilele "ekucingeni apho umqobo uphakathi kotywala obunobungozi kunye nokungathathi hlangothi okanye nokuba luncedo," kuchaza uMhlophe. Isifundo esitsha asithethi ukuba ibhiya yakho yeyure yolonwabo izokubulala, uyacinezela. Ithetha nje ukuba kungakho hayi ube linqanaba apho utywala bukhuselayo. "

Ukongeza kwisiphithiphithi kukuba iziphumo zophando olutsha zinokulahlekisa kancinci. "Iphepha elitsha lijonga izifundo kwihlabathi jikelele, elingabonakalisi umngcipheko e-US, njengoko umthwalo wezifo uhluke kakhulu apha kune-Indiya, umzekelo," kuchaza uJulie Devinsky, MS, RD, isondlo kwiNtaba yeSinayi. Esibhedlele. Uphononongo lukwajonge kubo bonke abantu-hayi imikhwa yomntu kunye nemingcipheko yempilo, yongeza uMhlophe. Kunye, oko kuthetha into enye: Iziphumo zingaphezulu kokwenziwa ngokubanzi kunengcebiso yezempilo yomntu.

Umgca ongezantsi kwi-Booze

Ngelixa uphononongo lwamva nje lwalunomtsalane kwaye iziphumo kufanelekile ukuhoya, ekugqibeleni, olu luphononongo olunye phakathi kwabaninzi kwimpilo yotywala, utshilo uWhite. "Sisihloko esinzima," utshilo. "Akukho sidingo sokwesaba apha ukuba usela ngokulinganisela, kodwa kubalulekile ukuba unikele ingqalelo kwisayensi entsha njengoko iphuma."

Okwangoku, i-NIAAA (kunye nezikhokelo ezisemthethweni ze-US Dietary) zincoma ukuya kwisiselo esinye ngosuku kubasetyhini. Ukuba unenjongo malunga nokuba sempilweni-uyityumze ikhalenda yakho yokuzilolonga, utye ukutya okusempilweni, kwaye uhlale ngaphezulu kwayo nayiphi na imingcipheko yemfuzo ngokufumana uvavanyo olufanelekileyo-iglasi yasebusuku ye-pinot noir "akunakulindeleka ukuba ngokweenkcukacha-manani" umdlalo, utshilo uMhlophe.

Okwangoku, "kubalulekile ukuqonda ukuba isiselo esinye ngemini asifani nokusela iziselo ezisixhenxe ngolwesiHlanu ebusuku," utshilo uMichael Roizen, MD, igosa eliyintloko lezempilo eCleveland Clinic. Oko kuwela kumhlaba wokuzinkcinkca, njengoko, njengoko sele simisile, kukungahambi, nokuba ujonge kwesiphi isifundo. (Idibeneyo: UShaun T Uyeke utywala kwaye ujonge ngakumbi kunakuqala)

U-White uphawula ukuba i-NIAAA ivavanya ingcebiso yayo yotywala njengoko kungena idatha entsha. "Siphinda sivavanye ukuba ukusetyenziswa ngobungcathu kukhuselekile ngenene, okanye nokuba kumazinga asezantsi okusela, umngcipheko onokubakho ungaphezulu kwezibonelelo okanye nokungabikho kwempembelelo," Uyachaza.

Ngaphambi kokuba uzithululele ngeklasi, uGqirha Roizen ucebisa ngokujonga umngcipheko wakho ngokuzibuza imibuzo emithathu. "Okokuqala, ngaba usemngciphekweni wokusetyenziswa gwenxa kotywala okanye iziyobisi ngokusekwe kwimbali yosapho? Ukuba impendulo nguewe, ke ayizukuselwa etywaleni," utshilo. Ukuba impendulo nguhayi, ngokulandelayo jonga umngcipheko womhlaza. "Ukuba usemngciphekweni omkhulu womhlaza, oko kuthetha ukuba unezalamane zabasetyhini ezinomhlaza, ngakumbi xa umncinci, impendulo kukuba utywala ngekhe ubenazo izibonelelo," utshilo. Kodwa ukuba imbali yakho kunye neyosapho ayinakho ukusebenzisa kakubi utywala kunye nomhlaza, "qhubeka uye wonwaba kwisiselo esinye ngobusuku bonke," utshilo uGqirha Roizen.

UMhlophe ucebisa ukuba uthethe nogqirha wakho malunga nayo-emva kwayo yonke into, ukufumana isincomo esenzelwe wena kwi-doc yakho kuhlala kungcono kunokuzama ukucacisa idatha yehlabathi. “Eyona nto iphambili kukuba awudingi tywala ukuze uphile ubomi obude nobusempilweni,” utshilo. "Umbuzo okhoyo ngoku ngulo, 'Ngaba kukhuselekile okanye kuluncedo ukuba nezixa ezincinane zotywala yonke imihla?' Asikayazi nje okwangoku. "

Uphengululo lwe