Yeka izinhlelo zokuxhasa ukubhema

Kunzima ukuyeka ukubhema uma usebenza wedwa. Ababhemayo bavame ukuba nethuba elingcono kakhulu lokuyeka ngohlelo lokusekelwa. Izinhlelo zokuyeka ukubhema zinikezwa izibhedlela, iminyango yezempilo, izikhungo zomphakathi, izindawo zokusebenza, nezinhlangano zikazwelonke.

Ungathola mayelana nezinhlelo zokuyeka ukubhema kusuka:

• Udokotela wakho noma isibhedlela sendawo
• Uhlelo lwakho lomshuwalense wezempilo
• Umqashi wakho
• Umnyango wezempilo wangakini
• I-National Cancer Institute Quitline ku-877-448-7848
• I-American Cancer Society Quitline ngo-800-227-2345
• I-American Lung Association www.lung.org/stop-smoking/join-freedom-from-smoking, enezinhlelo zezeluleko eziku-inthanethi nezocingo
• Izinhlelo zombuso kuzo zonke izifunda ezingama-50 nakuSifunda saseColumbia e-1-800-QUIT-NOW (1-800-784-8669)

Izinhlelo ezinhle kakhulu zokuyeka ukubhema zihlanganisa izindlela eziningi futhi zikhombe ukwesaba nezinkinga onazo lapho uyeka. Banikeza nokuxhaswa okuqhubekayo kokuhlala kude nogwayi.

Qaphela izinhlelo ezi:

• Afushane futhi awunikezi usizo ngokuhamba kwesikhathi
• Shaja imali ephezulu
• Nikeza izithasiselo noma amaphilisi atholakala kuphela ngohlelo
• Thembisa indlela elula yokuyeka

USIZO OLUSETSHENZISWA NGEZINGcingo

Izinsizakalo ezenziwa ngocingo zingakusiza ukuthi wakhe uhlelo lokuyeka ukubhema oluhlangabezana nezidingo zakho. Lezi zinsizakalo kulula ukuzisebenzisa. Abeluleki bangakusiza ugweme amaphutha ajwayelekile. Lolu hlobo lokusekelwa lungasebenza njengokululekwa ubuso nobuso.

Izinhlelo zocingo zivame ukutholakala ebusuku nangezimpelasonto. Abeluleki abaqeqeshiwe bazokusiza ukusetha inethiwekhi yokusekela ukuyeka futhi kukusize unqume ukuthi iziphi izinsiza zokubhema ongazisebenzisa. Izinketho zingafaka:

• Imithi
• Ukwelashwa kokufaka esikhundleni seNicotine
• Izinhlelo zokusekela noma amakilasi

SEKELA AMAQEMBU

Yazisa abangani bakho, umndeni, kanye nabantu osebenza nabo bazi ngamasu wakho wokuyeka ukubhema nosuku lwakho lokuyeka. Kuyasiza kubantu abaseduze kwakho ukwazi lokho obhekene nakho, ikakhulukazi uma unomsindo.

Ungase futhi ufune ezinye izinhlobo zokusekelwa, njenge:

• Udokotela wakho womndeni noma umhlengikazi.
• Amaqembu abantu ababebhema ngaphambili.
• I-Nicotine Anonymous (nicotine-anonymous.org). Le nhlangano isebenzisa indlela efanayo ne-Alcoholics Anonymous. Njengengxenye yaleli qembu, uzocelwa ukuthi uvume ukuthi awunawo amandla okulutha kwakho i-nicotine. Futhi, umxhasi uvame ukutholakala ukukusiza ukuthi ukwazi ukuthola izifiso zokubhema.

IZINHLELO ZOKUBHEMA NEZIKLASI

Misa izinhlelo zokubhema nazo zingakusiza ekutholeni indlela yokuyeka evumelana nezidingo zakho. Zizokusiza ukuthi uqaphele izinkinga eziqhamukayo ngenkathi uzama ukuyeka futhi unikeze amathuluzi okubhekana nalezi zinkinga. Lezi zinhlelo zingakusiza ukuthi ugweme ukwenza amaphutha ajwayelekile.

Izinhlelo zingahle zibe nezikhathi zomuntu ngamunye noma ukwelulekwa kweqembu. Ezinye izinhlelo zinikela ngazo zombili. Izinhlelo kufanele ziqhutshwe ngabeluleki abaqeqeshelwe ukusiza abantu ukuthi bayeke ukubhema.

Izinhlelo ezinikeza amaseshini amaningi noma amaseshini amade zinethuba elingcono lokuphumelela. I-American Cancer Society incoma izinhlelo ezinezici ezilandelayo:

• Isikhathi ngasinye sithatha okungenani imizuzu eyi-15 kuye kwengama-30.
• Kukhona okungenani amaseshini ama-4.
• Uhlelo lolu luhlala okungenani amaviki ama-2, yize isikhathi eside kuvame ukuba ngcono.
• Umholi uqeqeshelwe ukuyeka ukubhema.

Izinhlelo ezisekelwe kwi-Intanethi nazo seziyatholakala kakhulu. Lawa masevisi akuthumela izikhumbuzo ezenziwe zaba ngezakho usebenzisa i-imeyili, ukuthumela imiyalezo noma ezinye izindlela.

Ugwayi ongenantuthu - yeka izinhlelo zokubhema; Yeka izindlela zokubhema; Izinhlelo zokuyeka ukubhema; Izindlela zokuyeka ukubhema

UGeorge TP. I-nicotine nogwayi. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 32.

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 www.ncbi.nlm.nih.gov/pubmed/26389730.

Smokefree.gov iwebhusayithi. Yeka ukubhema. Smilefree.gov/quit-smoking. Kufinyelelwe ngoFebhuwari 26, 2019.