Amathiphu wokuthi ungakuyeka kanjani ukubhema

Ziningi izindlela zokuyeka ukubhema. Kukhona nezinsiza zokukusiza. Amalungu omndeni, abangane, kanye nabantu osebenza nabo bangasekela. Kepha ukuze uphumelele, kufanele ufune ngempela ukuyeka. Amathiphu angezansi angakusiza ukuthi uqalise.

Iningi labantu abayekile ukubhema aliphumelelanga okungenani kanye esikhathini esedlule. Zama ukungabheki imizamo edlule yokuyeka njengokuhluleka. Babheke njengolwazi lokufunda.

Kunzima ukuyeka ukubhema noma ukusebenzisa ugwayi ongenantuthu, kepha noma ngubani angakwenza.

Yazi ukuthi yiziphi izimpawu ongazilindela uma uyeka ukubhema. Lezi zibizwa ngokuthi izimpawu zokuhoxa. Izimpawu ezivamile zifaka:

• Ukulangazelela okukhulu kwe-nicotine
• Ukukhathazeka, ukungezwani, ukungahlaliseki, ukukhungatheka, noma ukuphelelwa isineke
• Kunzima ukugxila
• Ukozela noma inkinga yokulala
• Ukuphathwa ikhanda
• Ukwanda kwesifiso sokudla nokuzuza kwesisindo
• Ukuthukuthela noma ukucindezeleka

Ukuthi izimpawu zakho zimbi kangakanani kuncike ekutheni ubheme isikhathi esingakanani. Inani losikilidi obubhema usuku ngalunye nalo lidlala indima.

ZWA UKULUNGELE UKUYEKA?

Okokuqala, beka usuku lokuyeka. Yilolo suku ozoyeka ngalo ngokuphelele. Ngaphambi kosuku lwakho lokuyeka, ungaqala ukunciphisa indlela osebenzisa ngayo ugwayi. Khumbula, alikho izinga eliphephile lokubhema ugwayi.

Bhala izizathu zokuthi kungani ufuna ukuyeka. Faka izinzuzo zombili zesikhashana nezesikhathi eside.

Thola izikhathi okungenzeka ubheme ngazo. Isibonelo, ingabe uvame ukubhema lapho uzizwa ucindezelekile noma uphansi? Lapho uphume ebusuku nabangane? Ngenkathi uphuza ikhofi noma utshwala? Lapho unesithukuthezi? Ngenkathi ushayela? Ngemuva nje kokudla noma ucansi? Ngesikhathi sekhefu lomsebenzi? Ngenkathi ubuka i-TV noma udlala amakhadi? Uma unabanye ababhemayo?

Yazisa abangane bakho, umndeni, kanye nabantu osebenza nabo bazi ngohlelo lwakho lokuyeka ukubhema. Batshele usuku lwakho lokuyeka. Kungaba wusizo uma bazi ukuthi ubhekene nani, ikakhulukazi uma unomsindo.

Susa wonke ugwayi wakho ngaphambi kosuku lokuyeka. Hlanza noma yini enuka intuthu, efana nezingubo nefenisha.

YENZA UHLELO

Hlela ukuthi uzokwenzani esikhundleni sokubhema ngalezo zikhathi lapho kungenzeka ubheme khona.

Cacisa ngangokunokwenzeka. Isibonelo, uma esikhathini esedlule wawubhema lapho uphuza inkomishi yekhofi, phuza itiye kunalokho. Itiye kungenzeka lingavusi isifiso sikagwayi. Noma, lapho uzizwa ucindezelekile, hamba hamba esikhundleni sokubhema ugwayi.

Hlukana nogwayi emotweni. Faka ama-pretzels lapho esikhundleni salokho.

Thola imisebenzi egxila ezandleni nasemqondweni wakho, kepha qiniseka ukuthi ayikhokhisi noma ayikhuluphazi. Imidlalo yekhompyutha, i-solitaire, ukunitha, ukuthunga, nama-crossword puzzle kungasiza.

Uma uvame ukubhema ngemuva kokudla, thola ezinye izindlela zokuphelisa ukudla. Yidla ucezu lwesithelo. Sukuma ushaye ucingo. Thatha uhambo lokuhambahamba (isiphazamiso esihle esishisa namakhalori).

SHINTSHA INDLELA YOKUPHILA KWAKHO

Yenza ezinye izinguquko endleleni yakho yokuphila. Shintsha isimiso sakho sansuku zonke nemikhuba. Yidla ngezikhathi ezihlukile, noma udle ukudla okuncane okuningana esikhundleni sokudla okuthathu okukhulu. Hlala esihlalweni esihlukile noma ekamelweni elihlukile.

Sanelisa imikhuba yakho yomlomo ngezinye izindlela. Yidla isilimo esidliwayo esinamagatsha anamanzi noma esinye isidlo esinamakhalori aphansi. Hlafuna ushingamu ongenashukela. Suck ngenduku yesinamoni. Yenza sengathi ubhema ngotshani.

Zivocavoce ngokwengeziwe. Thatha uhambo noma ugibele ibhayisikili. Ukuvivinya umzimba kusiza ekuqedeni isifiso sokubhema.

BEKA IMIGOMO

Setha izinhloso zesikhashana zokuyeka bese uvuza wena lapho uhlangana nazo. Nsuku zonke, faka imali ojwayele ukuyisebenzisa ngogwayi embizeni. Kamuva, sebenzisa leyo mali entweni oyithandayo.

Zama ukungacabangi ngazo zonke izinsuku ezizayo ozodinga ukugwema ukubhema. Thatha usuku olulodwa ngesikhathi.

Ukudonsa kanye nje noma ugwayi owodwa kuzokwenza isifiso sakho sikagwayi sibe namandla nakakhulu. Kodwa-ke, kungokwemvelo ukwenza amaphutha. Ngakho-ke noma unogwayi owodwa, awudingi ukuthatha olandelayo.

EZINYE AMACEBISO

Bhalisa ohlelweni lokusekela ukubhema. Izibhedlela, iminyango yezempilo, izikhungo zomphakathi, nezindawo zokusebenza zivame ukunikela ngezinhlelo. Funda nge-self-hypnosis noma amanye amasu.

Buza umhlinzeki wakho wezempilo ngemithi engakusiza uyeke i-nicotine nogwayi futhi ikugcine ungaphinde uqale. Lokhu kufaka phakathi ama-nicotine patches, i-gum, i-lozenges, ne-sprays. Imithi kadokotela esiza ukunciphisa izifiso ze-nicotine nezinye izimpawu zokuhoxa ifaka i-varenicline (Chantix) ne-bupropion (iZyban, Wellbutrin).

Iwebhusayithi yeAmerican Cancer Society, IGreat American Smokeout iyinsiza enhle.

I-website i-freefree.gov ibuye inikeze imininingwane nezinsiza zabantu ababhemayo. Ukushayela u-1-800-QUIT-MANJE (1-800-784-8669) noma u-1-877-44U-QUIT (1-877-448-7848) kuzokuqondisa ohlelweni lokwelulekwa ngocingo mahhala esifundazweni sakho.

Ngaphezu kwakho konke, ungadikibali uma ungakwazi ukuyeka ukubhema okokuqala. Ukulutheka kweNicotine kuwumkhuba onzima ukugqashula. Zama okuhlukile ngokuzayo. Thuthukisa amasu amasha, bese uzama futhi. Kubantu abaningi, kudinga imizamo eminingi ekugcineni ukukhahlela lo mkhuba.

Ugwayi - amathiphu wokuthi ungayeka kanjani; Ukuyeka ukubhema - amathiphu wokuthi ungayeka kanjani; Ugwayi ongenantuthu - amathiphu okuthi ungayeka kanjani; Ukuyeka ugwayi - amathiphu; Ukumiswa kweNicotine - amathiphu

• Ukulungiswa kwe-aortic aneurysm esiswini - ukuvula - ukukhipha
• I-Angina - ukukhishwa
• U-Angina - ukuthi ubuze ini kudokotela wakho
• Ukukhishwa kwe-angioplasty ne-stent - inhliziyo
• Ukubekwa kwe-Angioplasty kanye ne-stent - umthambo we-carotid - ukukhishwa
• Ukubekwa kwe-angioplasty nokuma okuqinile - imithambo yegazi - ukukhipha
• Ukulungiswa kwe-aortic aneurysm - endovascular - discharge
• Ukulungiswa kwe-aneurysm yobuchopho - ukukhipha
• Ukuhlinzwa komthambo weCarotid - ukukhipha
• Isifo esingapheliyo sokuvimbela kwamaphaphu - abadala - ukukhipha
• Ukulawula umfutho wegazi ophakeme
• I-vein thrombosis ejulile - ukukhipha
• Isifo sikashukela - ukuvimbela isifo senhliziyo nesifo sohlangothi
• I-Esophagectomy - ukukhipha
• Ukunqunywa unyawo - ukukhishwa
• Isifo senhliziyo - ukukhipha
• Isifo senhliziyo - okufanele ubuze udokotela wakho
• Ukuhlinzwa kokudlula kwenhliziyo - ukukhipha
• Ukuhlinzwa kokudlula kwenhliziyo - ukukhipha okungatheni okweqile
• Isifo senhliziyo - izici eziyingozi
• Ukuhluleka kwenhliziyo - ukukhipha
• Ukuhlinzwa kwe-valve yenhliziyo - ukukhipha
• Ukunqunywa umlenze - ukukhishwa
• Ukuhlinzwa kwamaphaphu - ukukhipha
• Ukudlula emthanjeni wokudlula - umlenze - ukukhishwa
• I-pneumonia kubantu abadala - ukukhipha
• Ukushaywa unhlangothi - ukukhishwa

• Ukuyeka ukubhema
• Izingozi zokubhema

Atkinson DL, Minnix J, PM Cinciripini, Karam-Hage M. Nicotine. Ku: Johnson BA, ed. Umlutha Wezokwelapha: Isayensi Nokuzijwayeza. Okwesibili. IPhiladelphia, PA: Elsevier; 2020: isahluko 23.

UBenowitz NL, uBrunetta PG. Izingozi zokubhema nokuyeka. Ku: Broaddus VC, Mason RJ, Ernst JD, et al, abakwa-eds. Incwadi kaMurray neNadel Yemithi Yokuphefumula. Umhlaka 6. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 46.

URakel RE, umlutha weHouston T. Nicotine. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 49.

Siu AL; I-US Preventive Services Task Force. Ukungenelela kokuziphatha kanye nokwelashwa ngamakhemisi kokuyeka ukubhema ugwayi kubantu abadala, kubandakanya nabesifazane abakhulelwe: Isitatimende sezincomo se-US Preventive Services Task Force. U-Ann Intern Med. 2015; 163 (8): 622-634. I-PMID: 26389730 pubmed.ncbi.nlm.nih.gov/26389730/.