Ukuhamba kunye nokusela amaninzi amaninzi kunceda abo batyhutyayo
Ngaba uye wazama ukuyeka ukutshaya ngokuqalisa inkqubo yokuyeka? Ungazivumi wedwa. Ngokuya kumaziko okuLawula izifo (CDC), umlutha we-nicotine yindlela eqhelekileyo yokuxhomekeka kweekhemikhali e-United States. Izifundo zangoku zibonisa ukuba ukutshaya i-cigarette kufana nomlutha njenge heroin, i-cocaine kunye notywala .
Kutheni Ukuyeka Ukubhema Kunzima
Ukugqiba ukuyeka ukutshaya kuyisigqibo esinzima, inxalenye enkulu, ngenxa yeempawu zokurhoxisa ezihambisana ne-nicotine:
- Ukutshatyalaliswa
- Ukuxhalabisa
- Unzima ukugxila
- Ukwandisa ukutya
Abo bafumana umlutha wokubhema bathi yinkomfa enkulu kunzima ukuyimisa. Ukuyeka ukubhema kudla ngokuhambelana nemizamo emininzi, ehlulekile ukuyeka kwaye ngoko kufuneka uncedo oluphindaphindiweyo.
Iingcebiso zokuCima ukuCoca
Ngaba unomntu onqwenela ukuyeka ukutshaya? Ukuba kunjalo, ezi zilandelayo ezi-10 ziyeka ukucoca izicwangciso zingasinceda njengoko uqala uhambo lwakho lokuyeka ukutshaya:
- Musa ukusimisa nayiphi na inombolo okanye nayiphi na uhlobo lweCigarette
Ngaphandle kweemigodi ezimbalwa ngosuku zingalimaza. Ukuba uzama ukusika, ngokukhawuleza uza kubuya ukutshaya umlinganiselo ofanayo. Eyona ndlela ingcono ukuyeka ngokupheleleyo. - Musa ukutshintshela kwi-Low-Tar, i-Low-Nicotine Brands
Ezi ziza kukubangela ukuba uzikhuphe kwaye uzide, kumzamo ongenamkeleko wokufumana iicicin, kwaye mhlawumbi uphinde umsi. - Gcina i-Journal malunga Nokuba ufuna ukuyeka
Ngaba kukhangeleka bhetele okanye uzive ungcono? Ngaba ufuna ukuphucula impilo yakho okanye ube ngumzekelo omhle kubantwana bakho? Mhlawumbi ufuna ukukhusela intsapho yakho kwimiphumo emibi yempilo yomsi wesithandi . Kungakhathaliseki isizathu, abo bazimisele kakhulu ukuyeka baya kuba nempumelelo engcono. Fumana i-motivation yakho kwaye usebenze nayo.
- Ungabambisani Nabantu Abashushu
Ukuba uwake wakuva ilizwi elidala, "Ukuba uhlala ujikeleze i-barbershop, ekugqibeleni uza kukhanda izinwele," kufuneka kukukhumbuze ukuba uqaphele ukuba ukuzibeka kwingozi xa kufike kwiigayibha kunokukubangela ukuba phu melela. Ukuba awufuni ukutshaya, hlala kude noogwayi kunye nabani na okhanyayo.
- Yazi ukuba Kuya kuthatha umzamo oQaphelayo kwaye awuyi kuba lula
Ngaloo nto engqondweni, yenza konke okufunekayo ukuze uphumelele, kuquka ukuhlola ukusetyenziswa kwe-nicotine yonyango yokuguqula, unyango oluthile (njengeClonidine kunye ne-Wellbutrin), unqume amaqela okuxhasa ukutshaya kunye nezinto zokufundisa. - Qaphela ukuba isiqingatha sabo bonke ababhemayo abakhulileyo bayeke ... kwaye kunjalo nawe
Izigidi ngaphambi kokuba uzame kwaye uphumelele. Zithuthuzela ukwazi le nto uze ucele uncedo lomntu ophumelele kuyo. - Qaphela ukuba awukwazi ukwenza okuYodwa
Thetha nomboneleli wakho wezempilo. Mcelele uncedo ekuyekeni. Tshela intsapho yakho kunye nabahlobo malunga nemizamo yakho, ukuze bakwazi ukugcina izilingo kude kwaye bakuxhase kwiinjongo zakho. - Ukuzivocavoca
Ukuzilolonga nsuku zonke kunokukunceda unciphise ukuthanda, ukuphucula umvakalelo wakho kwaye kukunike umqondo wokuphila. Ukuhamba ngumsebenzi omkhulu kubantu abaneCOPD kuba igalelo eliphantsi kwaye kulula ukwenza. Yenza iphuzu ukujonga ngogqirha wakho ngaphambi kokuba uqalise nayiphina inkqubo yoqeqesho ukuqinisekisa ukuba unempilo ngokwaneleyo. - Yidla ukutya okulinganiselayo
Xa uyeka ukutshaya, umzimba wakho usebenza ixesha elingaphezu kwexesha elizama ukugxotha i-toxins engaphezulu. Ukutya okunokulinganisela ukusuka kumaqela angamahlanu okutya kubandakanya iziqhamo kunye nemifuno, iimveliso zobisi, inyama (ngakumbi inkukhu kunye nentlanzi), kunye neenqolowa. Gwema ukutya okungenamsoco kunye neekhalori ezingenanto.
- Phuza ezininzi zamanzi
Kwakhona, ukucoca i-toxins ngaphandle komzimba wakho, amanzi kufuneka. Kunconywa ukuba uphuze iiglasi ezisibhozo ngosuku ngempilo efanelekileyo kunye ne-hydration.
Zama Umxube Wokuyeka Ukubhema
Ezi ziquka ukuyeka ukuyeka ukutshaya , ukuyeka ukuyeka ukuyeka ukuxhoma amaqela kunye nokwelulekwa ngabanye okanye kwiqela. Izifundo zibonise ukuba ukudibanisa ukuyeka unyango lusebenza kakuhle.
Ukufumana ulwazi olubanzi malunga nokufunda indlela yokuyeka ukutshaya, kuquka ukuqeqeshwa kwamahhala, ukuyeka ukucima izicwangciso zempumelelo kunye nezinto zokufundisa, qhagamshelana no-1-800-QUIT-MANJE (800-784-8669). Nceda utyelele ukuyeka ukutshaya iiwebhusayithi ezinikezelwe ukukunceda ukukhaba umkhwa.
Umthombo:
Isiko soLawulo lweZifo kunye nokuPhepha; "Yeka Ukubhema."