Indlela Ukusela Kakhulu Okuyichaphazela Ngayo Impilo Yakho

“Santé!” “Salute!” “Za vashe zdorovye!” “Chuc suc khoe!” La ngamazwi athethwa ngabahlobo eFransi, eItali, Rashiya, okanye eVietnam ngaphambi kokuba basele. La mazwi athetha ukuthi: “Ube nempilo entle!” Noko ke, okuhlekisayo kukuba izigidi zabantu ehlabathini lonke zizibulala ngotywala.

UKUSELA utywala ngokugqithiseleyo kuneengxaki ezininzi, kuyingozi yaye kukwenza ikhoboka labo. Ngokutsho kweWorld Health Organization, utywala buyingozi ngohlobo lokuba “indlela obusela ngayo isenokuba nemiphumo emibi” emzimbeni, engqondweni nakwindlela oqhubana ngayo nabantu. Kuquka ukusela ngaphezu komlinganiselo omiselwe ngamagosa ezempilo okanye ngabasemagunyeni. Ukusela ngendlela eyingozi okanye ukusela ngokugqithiseleyo kubandakanya ukusela okonakalisa umzimba okanye ingqondo nakuba ungekabi lilo ikhoboka lotywala. Ukuba likhoboka lotywala kuthiwa “kukungakwazi ukuyeka ukusela.” Umntu oxhomekeke etywaleni ubufun’ emanzini, uyaqhubeka ebusela nakuba bumfaka ezingxakini, yaye uyagula xa engaselanga.

Enoba umdala kangakanani na, uyindoda, ulibhinqa okanye ungowaluphi na uhlanga, akunakusinda kwiingozi ezibangelwa butywala. Utywala buwuchaphazela njani umzimba? Ukusela ngokugqithiseleyo kunayiphi ingozi empilweni? Ngokuqhelekileyo, ubani ufanele asele utywala obungakanani ukuze angabikho sengozini?

Buyingozi Engqondweni

Iethanol, umchiza ofumaneka kwinkoliso yotywala, yityhefu eyonakalisa imithambo-luvo. Eneneni, umzimba womntu onxilileyo uzaliswe yityhefu. Xa ininzi iethanol emzimbeni, inokubangela ukuba umntu afe isiqaqa okanye afe ngokupheleleyo. Ngokomzekelo, into abathi abafundi baseJapan yi-ikkinomi, okanye ukumhomha utywala, kubulala abathile minyaka le. Umzimba uyayitshintsha le ethanol ibe yimichiza engeyongozi, kodwa loo nto ayikhawulezi yenzeke. Ukuba usela utywala ngokukhawuleza ngaphezu kokuba umzimba unokukwazi ukumelana nabo, iethanol iyakhelana emzimbeni ize iqalise ukuphazamisana ngokubonakalayo nokusebenza kwengqondo. Njani?

Ukuthetha, ukubona, ukuzilawula, ukucinga nendlela owenza ngayo izinto, zonke ezo zinto zinxulumene nenkqubo entsonkothe gqitha yokusebenza kwengqondo. Iethanol iyayitshintsha le ndlela isebenza ngayo ingqondo, idodobalisa okanye ivuselela indlela ezisebenza ngayo ezinye iineurotransmitters—imichiza enxibelelanisa iineurons. Inkcazelo esebuchotsheni iyatshintshwa, nto leyo eyenza ubuchopho bungasebenzi ngendlela eqhelekileyo. Yiloo nto uya kufika umntu osela ngokugqithiseleyo engathethi ngendlela eqhelekileyo, engaboni kakuhle yaye engenamida kunzima ukuzilawula—zonke ke ezo zinto zidiza ukutyhefeka komzimba wakhe.

Xa umntu esele utywala ixesha elide, ubuchopho bakhe bude bukuqhele ukulwisana netyhefu ye-ethanol nokuzama ukugcina imithambo-luvo isebenza kakuhle. Umzimba uyaqhela kangangokude umlinganiselo wotywala obukwenza unxile ngaphambili ungabi sakwenza nto. Uba likhoboka lotywala xa ubuchopho bakho sele buqhelene gqitha notywala kangangokuba bungabi sasebenza ngaphandle kwabo. Umzimba ufuna utywala ukuze usebenze kakuhle. Xa sele ungabufumani utywala, indlela ingqondo esebenza ngayo iphazamiseka ngokupheleleyo, uxinezeleke, uyangcangcazela okanye ude uxhuzule.

Ngaphandle kokuphazamisa ingqondo, ukusela utywala ngokugqithiseleyo konakalisa iiseli, nto leyo ebangela izigulo zengqondo. Ngoxa unokuchacha ngomlinganiselo othile xa uyeka ukusela utywala, kodwa omnye umonakalo obuwudalayo awulungiseki. Kuyacaca ukuba, xa zifile iineurons aziphindi zithatyathelw’ indawo zezinye, nto leyo ephazamisa inkumbulo okanye amandla engqondo. Ingqondo ayonakali xa kukudala usela utywala nje kuphela. Kodwa uphando lubonisa ukuba naxa ubusele ixesha nje elingephi bunokuba yingozi.

Kubangela Isifo Sesibindi Nomhlaza

Isibindi sinomsebenzi omkhulu wokucola ukutya, ukulwa nezifo, ukulawula ukubaleka kwegazi emzimbeni nokushenxisa izinto ezinokubangela ityhefu kuquka utywala obusemzimbeni. Ukusebenzisa utywala ixesha elide konakalisa isibindi ngokwamanqanaba amathathu. Kwinqanaba lokuqala, ukucola iethanol kubangela ukuba amafutha angacoleki kakuhle, nto leyo ebangela ukuba afumbe esibindini. Le nkqubo ibizwa ngokuba yisteatohepatitis. Ekuhambeni kwexesha, kuqalisa ukukrala kwesibindi okanye ihepatitis. Ngoxa utywala bubangela ihepatitis, benza umzimba ungakwazi ukumelana neentsholongwane zehepatitis B kunye nehepatitis C.a Ukuba akuthintelwa, oku kukrala kunokugqabhuza iiseli zize zife. Eny’ into eyandisa umonakalo, utywala buyayikhawulezisa inkqubo yemvelo yokufa kweeseli ebizwa ngokuba yiapoptosis.

Inqanaba lokugqibela lelokuqinelwa sisibindi. Owona monakalo ungenakulungiseka kukuqhubeka kwesibindi sidumba nokudlakazeka kweeseli. Ekugqibeleni, kunokuba sihlale sithambile, isibindi siba ndindisholo. Zithi ke izicwili ezonakeleyo zithintele igazi lingahambi kakuhle nto leyo eyenza isibindi soyisakale aze umntu afe.

Utywala bonakalisa isibindi ngenye indlela ongenakufane uyiqonde—isibindi siye soyiswe kukukhusela umzimba kumhlaza. Ngaphezu kokuba bubangela umhlaza wesibindi, utywala bubangela nomhlaza womlomo, wamarhanana, wengqula nowomqala. Ukongezelela, utywala bubangela ukuba amarhanana angenwe lula zizinto ezibangela umhlaza ezikwicuba, nto leyo ezibeka engozini gqitha iintshayi. Amabhinqa asela umhla nezolo akwembi ingozi yomhlaza wamabele. Kolunye uhlolisiso kwafunyaniswa ukuba, lawo asela iiglasi ezintathu nangaphezulu ngosuku asengozini kangangama-69 ekhulwini kunalawo angaseliyo.

Kutyhefa Iintsana

Abona bantu basengozini ngamandla ngenxa yokuselwa kotywala ngokugqithiseleyo ziimveku ezingekazalwa. I-International Herald Tribune inikela le ngxelo: “Utywala buyingozi gqitha kwimveku esakhulayo kunaso nasiphi na esinye isiyobisi esingasetyenziswa kakuhle.” Xa ibhinqa elikhulelweyo lisela, nosana olusesiswini luyasela, netyhefu yotywala iba yingozi kakhulu kule mveku isakhulayo. Utywala budala umonakalo ongenakulungiswa kwinkqubo yayo yezivamvo. Imithambo-luvo yale mveku ayikhuli kakuhle. Iiseli ziyafa. Ezinye iiseli zikhula kwindawo engeyiyo.

Isifo esibangelwa kukuchanabeka kweemveku ezingekazalwa etywaleni [fetal alcohol syndrome (FAS)] ngoyena nobangela wokuzalwa kwabantwana abadodobeleyo engqondweni. Iingxaki ezifunyanwa ngabantwana abanesi sifo ziquka ukungakwazi ukufunda, iingxaki zokufunda ulwimi, ukukhula kade, isimilo esingesihle, ukundweba ngokugqithiseleyo, ukungeva nokungaboni kakuhle. Iintsana ezininzi ezine-FAS zizalwa zinobuso obungemanga kakuhle.

Ukongezelela, abantwana abanoomama abebesela utywala ngoxa bekhulelwe, enoba buncinane kangakanani banokuba neziphene, kuquka iingxaki kwisimilo sabo nokungakwazi ukufunda. UNjingalwazi Ann Streissguth, okwicandelo elijongene nokwenzakaliswa kweemveku ezingekazalwa butywala neziyobisi kwiYunivesithi yaseWashington uthi: “Akuyomfuneko ukuba ude ube likhoboka lotywala ukuze wenzakalise usana lwakho, ukusela utywala ngoxa ukhulelwe kuyingozi.” Ingxelo yeFrench National Institute of Health and Medical Research iAlcool—Effets sur la santé, ithi: “Ukusela utywala, enoba kukangakanani, kuyingozi ngalo lonke ixesha lokukhulelwa.” Obona bulumko bobokuba, amabhinqa akhulelweyo okanye aceba ukukhulelwa angabuseli kwaphela utywala.b

Ukusela Ngobungcathu

Utywala buneengozi ezininzi gqitha empilweni. Ngowama-2004 inqaku elalikwiphephancwadi iNature lathi “kwanentwana yotywala inokwandisa iingozi zokwenzakala ize ikubeke esichengeni sezifo ezingama-60.” Ngenxa yoku, kukusela kangakanani ukusela ngobungcathu? Namhlanje, izigidi zabantu ehlabathini lonke ziyakunandipha ukusela ngamaxesha athile. Eyona nto incedayo kukusela ngomlinganiselo. Ungakanani ke umlinganiselo? Abantu abaninzi bathi bona basela ngomlinganiselo kuba nje benganxili okanye bengengawo amakhoboka otywala. Sekunjalo, indoda enye kwamane eYurophu isela ngendlela egqalwa iyingozi.

Imithombo emininzi ichaza ukusela ngomlinganiselo njengokusela iigram ezingama-20 zotywala ngemini, okanye iiglasi ezimbini kumadoda neegram ezili-10 okanye iglasi enye kumabhinqa. Amagosa ezempilo eFransi naseBritani acebisa ukuba kusetyenziswe “umlinganiselo osengqiqweni” weeglasi ezintathu ngosuku kumadoda nezimbini kumabhinqa. IU.S. National Institute on Alcohol Abuse and Alcoholism iphinda icebise ukuba “abantu abaneminyaka engama-65 ubudala nangaphezulu basele iglasi enye yotywala ngosuku.”c Noko ke, utywala abusichaphazeli ngendlela efanayo. Kwezinye iimeko, kwanale milinganiselo iphantsi isenokuba phezulu gqitha. Ngokomzekelo, “kwanowona mlinganiselo usengqiqweni unokuba yingozi kumntu ophazamisekileyo engqondweni,” itsho njalo i-10th Special Report to the U.S. Congress on Alcohol and Health. Ubudala bomntu, imeko yempilo, nobungakanani bomzimba wakhe, zizinto ezo ezimele ziqwalaselwe.—Bona ibhokisi ethi “Ukunciphisa Iingozi.”

Banokuncedwa njani abo basela utywala ngokugqithiseleyo? Inqaku elilandelayo liza kuwuphendula lo mbuzo.

[Imibhalo esemazantsi]

[Ibhokisi/Imifanekiso ekwiphepha 5]

NGABA UFANELE USELE NGAPHAMBI KOKUQHUBA?

Imiqathango ephathelele ukuqhuba nokusela ibikho ukususela kwixesha lokubakho kweemoto. Ilizwe lokuqala ukumisela loo mthetho yaba yiDenmark, ngowe-1903.

Xa usela ungatyanga, utywala buqalisa ukusebenza kwisithuba esimalunga nesiqingatha seyure emva kokuba ubusele. Ngokwahlukileyo koko kudla ngokuthethwa, ukuphunga ikofu, usezele umoya uze wenze umthambo akusayi kuwuthoba umlinganiselo wotywala. Ekuphela kwento enokuhlisa umlinganiselo wotywala emzimbeni wakho kukuhamba kwexesha. Ungalibali ukuba, xa usela iglasi eqhelekileyo yewayini, ibhiya okanye ibranti umlinganiselo wotywala uyafana.d

Kwanentwana yotywala inokuba negalelo kwindlela osiqhuba ngayo isithuthi. Utywala buyawachaphazela amehlo akho. Imiqondiso yendlela ibonakala imincinane. Kuba nzima ukubona emacaleni kwakunye nokulinganisela umgama. Ingqondo ithatha kade.

Ukuba ufumene ingozi usele utywala, usenokwenzakala gqitha kunokuba bekuza kuba njalo xa ubungaselanga. Ngaphezu koko, lusenokungaphumeleli uqhaqho olungxamisekileyo ngenxa yoko kwenziwa butywala entliziyweni nakwindlela igazi elihamba ngayo emzimbeni. Ingxelo yeFrench National Institute of Health and Medical Research (Alcool: Dommages sociaux, abus et dépendance) ithi: “Ngenxa yoko, ngokwahlukileyo kwizinto ezidla ngokuthethwa, abona bantu babulawa butywala ngabaqhubi abanxilileyo.” Ngenxa yezo ngozi, le ngxelo incomela ezi zinto zilandelayo:

◼ Musa ukusela ngaphambi kokuba uqhube.

◼ Musa ukukhwela emotweni yomntu obesela.

◼ Musa ukuvumela izihlobo okanye abazali baqhube besele utywala.

[Umbhalo osemazantsi]

[Imifanekiso]

Umlinganiselo ofanayo wotywala

Ibhotile yebhiya eqhelekileyo (iimililitha ezingama-330 ezinesi-5 ekhulwini sotywala)

Ithamo elinye lebranti (iwhiskey, igin, ivodka) (iimililitha ezingama-40 zinama-40 ekhulwini otywala)

Iglasi yewayini (iimililitha ezili-140 ezine-12 ekhulwini zotywala)

Iglasana yeliquer (iimililitha ezingama-70 zinama-25 ekhulwini otywala)

[Ibhokisi ekwiphepha 6]

UKUKHOTYOKISWA BUTYWALA—NGABA YIMFUZA?

Zizama ukufumana unyango lokukhotyokiswa butywala, izazinzulu ziye zazama ukuqonda indima yemizila yemfuza kule ngxaki. Ziye zafumanisa imizila yemfuza eyahlukeneyo ekubonakala ukuba inegalelo kwindlela umntu abujonga ngayo utywala. Noko ke, asiyomfuza kuphela ebandakanyekileyo ekukhotyokisweni butywala. Kwanaxa abanye abantu benotyekelo olwahlukileyo kwimizila yemfuza, abakwazi kulwa nengxaki yokukhotyokiswa butywala. Nabantu umntu ahlala nabo banegalelo. Ukungakhuliswa kakuhle, ukusetyenziswa kotywala ngokugqithiseleyo ekhaya okanye ngabahlobo, imilo, iingxaki ezingokweemvakalelo, uxinezeleko, ukuba ndlongondlongo, ukusela utywala obuninzi kodwa unganxili, okanye ukuba likhoboka lezinye iziyobisi, zonke ezo zinto ziye zanegalelo kule ngxaki. Ezi nkalo nezinye zinokukhokelela ekukhotyokisweni butywala.

[Ibhokisi/Umfanekiso okwiphepha 6]

EFRANSI:

Uhlolisiso lubonisa ukuba abantu abasela utywala ngokugqithiseleyo bamalunga nezigidi ezihlanu, yaye kubo abazizigidi ezibini ukusa kwezithathu bangamakhoboka otywala.

ENIGERIA:

Ngokutsho kwephephandaba laseLagos iDaily Champion, “abantu baseNigeria abangaphezu kwezigidi ezili-15 bangamakhoboka otywala”—aba ngabantu abamalunga ne-12 ekhulwini kubemi balapho.

EPORTUGAL:

Eli lizwe linowona mlinganiselo uphakamileyo wabantu abasela utywala obungangxengwanga. Ishumi ekhulwini labemi balapho “lineziphene ezinokuthanani notywala,” litsho njalo iphephancwadi laseLisbon iPúblico.

EUNITED STATES:

Ngokutsho kwe-10th Special Report to the U.S. Congress on Alcohol and Health, “bamalunga nezigidi ezili-14 abantu baseMerika—isi-7,4 ekhulwini sabemi balapho—abafunyaniswe besela utywala ngokugqithiseleyo.”

[Ibhokisi ekwiphepha 8]

UKUNCIPHISA IINGOZI

Ezi ndlela zahlukahlukeneyo uchazwa ngazo umlinganiselo ongenabungozi zipapashwe yiDepartment of Mental Health and Substance Dependence yeWorld Health Organization. Umlinganiselo ongenabungozi awuthethi kuthi umntu akakho ngozini kwaphela. Indlela abantu abaziphatha ngayo xa besele utywala iyahluka.

◼ Musa ukudlula kwiiglasi ezimbini ngosukue

◼ Ubuncinane kangangeentsuku ezimbini evekini musa ukusela

Kwezi meko zilandelayo, neglasi enye okanye ezimbini zinokuba yingozi:

◼ Xa uqhuba okanye usebenzisa umatshini

◼ Xa ukhulelwe okanye uncancisa

◼ Xa unamayeza owasebenzisayo

◼ Xa unesigulo esithile

◼ Xa ungakwazi ukuyilawula indlela osela ngayo

[Umbhalo osemazantsi]

[Inkcazelo]

Umthombo: Brief Intervention for Hazardous and Harmful Drinking

[Ibhokisi/Umfanekiso okwiphepha 9]

UTYWALA—NGABA BULUNCEDO KWINTLIZIYO?

Izazinzulu zirhanela ukuba imichiza ekwiwayini ebomvu (ipolyphenols) ithintela ukuminxana kwemithambo yegazi.

Ukongezelela, utywala nje bubonke kuthiwa bunento yokwenza nokuveliswa kwecholesterol ngomlinganiselo ofanelekileyo. Bukwanciphisa nezinto ezibangela ukunquma kwegazi.

Zonke iingenelo ezifumaneka etywaleni zibonakala zinento yokwenza nokusela intwana yotywala ngeveki, kunokuba uphume ngobusuku obunye usele utywala obuninzi. Ukudlula kwiiglasi ezimbini ngosuku kunyusa uxinezelelo lwegazi yaye ukusela ngokugqithiseleyo kubangela istroke kuze kubangele ukudumba kwentliziyo kwakunye nokungabethi kakuhle kwayo. Ukusela ngokugqithiseleyo kubangela ezi ngxaki kwintliziyo kwakunye nezinye, iingxaki ezingaphezu kweengenelo ezibangelwa kukusela utywala. Into entle, xa ibaxwa iba yingozi.

[Umzobo/Umfanekiso okwiphepha 7]

INDLELA OBUNOKUKWENZAKALISA NGAYO UTYWALA

Engqondweni:

Ukutshabalala kweeseli, ukungakhumbuli nto, uxinezeleko nobundlobongela

Ukungaboni, ukungakwazi ukuthetha nokungakwazi ukulawula amalungu omzimba

Umhlaza womqala, owasemlonyeni, owamabele nowesibindi

Entliziyweni:

Ukuba buthathaka kwezihlunu, amathuba okuyekelela kwentliziyo

Esibindini:

Siba namanqatha, sibe sikhulu, size sidumbe

Ezinye iingozi:

Ubuthathaka benkqubo yokuzikhusela, ukudumba kukadakada nezilonda esiswini

Kubafazi abakhulelweyo:

Basengozini yokuzala iintsana ezineziphene

[Umfanekiso okwiphepha 8]

“Utywala buyingozi gqitha kwimveku esakhula esiswini kunaso nasiphi na esinye isiyobisi esingasetyenziswa kakuhle”