Ukuzuza kwesisindo ngemuva kokuyeka ukubhema: Okufanele ukwenze

Abantu abaningi baba nesisindo lapho beyeka ukubhema ugwayi. Ngokwesilinganiso, abantu bathola amakhilogremu ama-5 kuye kwayi-10 (2.25 kuya ku-4.5 kilograms) ezinyangeni ngemuva kokuyeka ukubhema.

Ungase uyeke ukuyeka uma ukhathazekile ngokungeza isisindo esingeziwe. Kepha ukungabhemi kungenye yezinto ezinhle kakhulu ongayenzela impilo yakho. Ngenhlanhla, kunezinto ongazenza ukugcina isisindo sakho silawulwa lapho uyeka.

Kunezizathu ezimbalwa zokuthi kungani abantu beba nesisindo lapho beyeka ugwayi. Ezinye zihlobene nendlela i-nicotine ewuthinta ngayo umzimba wakho.

• I-nicotine esogwayi isheshisa imetabolism yakho. I-nicotine inyusa inani lama-calories umzimba wakho owasebenzisayo uphumule cishe ngama-7% kuye ku-15%. Ngaphandle kogwayi, umzimba wakho ungashisa ukudla kancane.
• Ugwayi unciphisa isifiso sokudla. Lapho uyeka ukubhema, ungazizwa ulambile.
• Ukubhema kuwumkhuba. Ngemuva kokuyeka, ungahahela ukudla okunama-kilojoule amaningi ukubuyisela osikilidi.

Njengoba ulungela ukuyeka ukubhema, nazi ezinye izinto ongazenza ukugcina isisindo sakho sibheke.

• Sebenza.Ukuvivinya umzimba kukusiza ushise ama-calories. Kungakusiza futhi ukuthi uvikele izifiso zokudla okungenampilo noma ugwayi. Uma usuvele uzivocavoca umzimba, kungadingeka ukuthi uvivinye umzimba isikhathi eside noma kaningi ukuze ushise ama-calories i-nicotine esetshenziselwa ukusiza ukususa.
• Thenga ukudla okunempilo. Nquma ukuthi uzothengani ngaphambi kokufika esitolo. Yenza uhlu lokudla okunempilo njengezithelo, imifino, neyogathi enamafutha amancane ongazitika ngawo ngaphandle kokudla amakhalori amaningi. Gcina okuningana kwekhalori eliphansi "ukudla kweminwe" okungagcina izandla zakho zimatasa, njengama-apula asikiwe, izaqathe zezingane, noma amantongomane angenalusizi asele esehlukanisiwe.
• Gcina isitamu esingenashukela. Kungagcina umlomo wakho umatasa ngaphandle kokungeza ama-calories noma ukuveza amazinyo akho kushukela.
• Dala imikhuba yokudla enempilo. Yenza uhlelo lokudla okunempilo ngaphambi kwesikhathi ukuze ukwazi ukulwa nezifiso lapho zishaya. Kulula ukuthi "cha" kuzinkukhu ezithosiwe uma ubheke phambili enkukhu eyosiwe enemifino esidlweni sakusihlwa.
• Ungalokothi uvumele ukulamba kakhulu. Ukulamba okuncane kuyinto enhle, kepha uma ulambile kangangoba kufanele udle khona manjalo, maningi amathuba okuthola inketho yokudla. Ukufunda ukudla ukudla okukugcwalisayo nakho kungasiza ukuvimbela indlala.
• Bhala kahle. Uma uvame ukungalali ngokwanele, usengozini enkulu yokufaka isisindo esengeziwe.
• Lawula ukuphuza kwakho. Utshwala, ama-sodas anoshukela, namajusi anoshukela kungahle kwehle kalula, kepha kuyengeza, futhi kungaholela ekutholeni isisindo. Zama amanzi akhanyayo ngejusi yezithelo engu-100% noma itiye eliyikhambi esikhundleni salokho.

Ukuyeka umkhuba kuthatha isikhathi ukujwayela, ngokomzimba nangokomzwelo. Thatha isinyathelo esisodwa ngesikhathi. Uma ubeka isisindo esithile kodwa ukwazi ukungagwayi, zihalalisele. Kunezinzuzo eziningi zokuyeka.

• Amaphaphu akho nenhliziyo yakho kuzoqina
• Isikhumba sakho sizobukeka sincane
• Amazinyo akho azoba mhlophe
• Uzoba nokuphefumula okungcono
• Izinwele zakho nezingubo zakho kuzozwakala kangcono
• Uzoba nemali eningi uma ungathengi ugwayi
• Uzokwenza kangcono kwezemidlalo noma eminye imisebenzi yomzimba

Uma uke wazama ukuyeka ukubhema waphinde wabuyela emuva, umhlinzeki wakho wokunakekelwa kwezempilo angase asikisele ukwelashwa okubuyisela i-nicotine. Ukwelashwa okuza ngesigaxa, insini, isifutho samakhala, noma i-inhaler kukunikeza imithamo emincane ye-nicotine usuku lonke. Bangasiza ekunciphiseni inguquko ekubhemeni kuya ekubhemeni ngokuphelele.

Uma uthola isisindo ngemuva kokuyeka futhi ungakwazi ukusilahla, ungahle ube nemiphumela engcono kuhlelo oluhlelekile. Cela umhlinzeki wakho ukuthi ancome uhlelo olunerekhodi elihle elingakusiza ulahlekelwe isisindo ngendlela enempilo, futhi ehlala njalo.

Ugwayi - ukuzuza kwesisindo; Ukuyeka ukubhema - ukuzuza kwesisindo; Ugwayi ongenantuthu - ukuzuza kwesisindo; Ukuyeka ugwayi - ukuzuza kwesisindo; Ukumiswa kweNicotine - ukuzuza kwesisindo; Ukwehla kwesisindo - ukuyeka ukubhema

UFarley AC, Hajek P, Lycett D, Aveyard P. Ukungenelela kokuvimbela ukuzuza kwesisindo ngemuva kokuyeka ukubhema. Isikhungo sedatha yeCochrane Rev. 2012; 1: CD006219. I-PMID: 22258966 pubmed.ncbi.nlm.nih.gov/22258966/.

Smokefree.gov iwebhusayithi. Ukubhekana nokuzuza kwesisindo. smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain. Kufinyelelwe kuDisemba 3, 2020.

U-Ussher MH, Taylor AH, Faulkner GE. Ukuzivocavoca ukungenelela kokuyeka ukubhema. Isikhungo sedatha yeCochrane Rev. 2014; (8): CD002295. I-PMID: 25170798 pubmed.ncbi.nlm.nih.gov/25170798/.

Umthengisi RH, Symons AB. Ukuzuza kwesisindo nokuncipha. Ku: Umthengisi RH, Symons AB, eds. Ukwahlukaniswa Kokuxilongwa Kwezikhalazo Ezijwayelekile. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2018: isahluko 36.

I-Wiss DA. Indima yokondleka ekubuyiseleni umlutha: esikwaziyo nalokho esingakwazi. Ku: Danovitch I, Mooney LJ, ama-eds.Ukuhlolwa Nokwelashwa Komlutha. ISt Louis, MO: Elsevier; 2019: isahluko 2.

• Ukuyeka Ukubhema
• Ukulawula Isisindo