Alcohol

Alcohol

Alcohol

The Welsh Government provide guidelines relating to food, exercise and alcohol. These are in place in order to reduce the risk of illness.

The new guidelines with regards to alcohol were released in 2016. Some of the guidelines included:

  • a single guideline for men and women: this will now be 14 units a week for both men and women
  • a recommendation not to ‘save up’ 14 units for one or two days - but instead to spread them over three or more days
  • there is no ‘safe’ level amount of alcohol to drink during pregnancy.

Mae Llywodraeth Cymru yn darparu canllawiau mewn perthynas â bwyd, ymarfer corff ac alcohol. Mae'r rhain yn eu lle er mwyn lleihau'r risg o salwch.

Cafodd y canllawiau alcohol newydd eu rhyddhau yn 2016. Roedd rhai o'r canllawiau yn cynnwys:

  • un canllaw ar gyfer dynion a menywod: sef 14 uned yr wythnos ar gyfer dynion a menywod
  • argymhelliad i beidio ag yfed 14 uned yn ystod un neu ddau diwrnod – ond yn hytrach eu gwasgaru dros o leiaf dri diwrnod
  • does dim lefel 'ddiogel' o alcohol sy'n ddiogel i'w hyfed yn ystod beichiogrwydd.

Exercise

Ymarfer Corff

Jogging

The Welsh Government also has guidelines about the amount of exercise individuals should do.

The guidelines state adults should aim to do at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity every week.

Click on the link below for further information

https://gov.wales/docs/phhs/publications/150930infographicen.pdf

Mae gan Lywodraeth Cymru ganllawiau hefyd ynghylch faint o ymarfer corff ddylai unigolion ei wneud.

Mae'r canllawiau yn nodi y dylai oedolion anelu at wneud o leiaf 150 munud o weithgarwch corfforol cymedrol neu 75 munud o weithgaredd corfforol egnïol bob wythnos.

Cliciwch ar y cyswllt isod i gael rhagor o wybodaeth

https://gov.wales/docs/dhss/publications/160212infographiccy.pdf

Diet

Deiet

Eatwell guide

The “Eatwell Guide” is to help individuals achieve a healthier balance in terms of their diet. It shows how much of what you eat overall should come from each food group.

The guide applies to all individuals over the age of 2 years old.

Individuals should consume the following:

  • eat at least 5 portions of a variety of fruit and vegetables every day
  • where possible, base your meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain versions
  • have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
  • eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
  • choose unsaturated oils and spreads and eat in small amounts
  • drink 6-8 cups/glasses of fluid a day.

https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/

Eatwell guide

Nod y “Canllaw Bwyta'n Dda” yw helpu unigolion i gynnwys cydbwysedd o fwydydd iachach yn eu deiet. Mae'n dangos faint o'ch holl fwydydd ddylai ddod o bob grŵp bwyd.

Mae'r canllaw yn gymwys i bob unigolyn dros 2 oed.

Dylai unigolion fwyta'r canlynol:

  • o leiaf 5 dogn o amrywiaeth o ffrwythau a llysiau bob dydd
  • lle bo'n bosibl, dylech seilio eich prydau bwyd ar datws, bara, reis, pasta neu garbohydradau startslyd eraill; gan ddewis fersiynau grawn cyflawn
  • bwyta rhai cynhyrchion llaeth neu ddewisiadau amgen (fel diodydd soia); dewis opsiynau â llai o fraster a siwgr
  • bwyta rhywfaint o ffa, codlysiau, pysgod, wyau, cig a phroteinau eraill (gan gynnwys 2 ddogn o bysgod yr wythnos, a dylai un o'r rhain fod yn olewog)
  • dewis olew a thaeniadau annirlawn a bwyta ychydig bach yn unig
  • yfed 6-8 cwpanaid/gwydraid o hylif y dydd.

https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/