Ingqwalasela yento enokuyilindela Emva kokuyeka ukubhema
Abaninzi ababhemayo bancitshisi ukuyeka ukutshaya okokuqala xa beyeka ukutshaya. Sivame ukucinga ukuba ngumcimbi wokungabikho ukutshaya kude kube yilapho singaphuthelwa kwakhona, kwaye ngoxa ukuyeka ukuzibophezela ngokuqinisekileyo kuyimfuneko yokuphumelela, kukho okungakumbi kunoko.
Ingcaciso engezantsi iya kukunika ikhanda ukuqala ngokufunda malunga nento echaphazelekayo xa uyeka ukutshaya. Musa ukoyika izinto ezizayo. Yiphume i-cigarette yakho yokugqibela uze uqalise.
Izinto ezi-5 eziphezulu zokumazi emva kokuba ushiye
1. Umzimba wakho uqala ukuphilisa kwimizuzu yesigarethi sakho sokugqibela . Umzimba womntu unqabile ngokumangalisayo, kwaye kwimizuzu engama-20 yesigarethi sokugqibela ukutshaya, ukuphulukiswa ngokomzimba kuqala. Izibonelelo ziyaqhubeka zikhula iminyaka.
2. Imithi oyithathayo inokuchaphazeleka ngokuyeka ukutshaya . Inani lamachiza lihlaziywa ngokukhawuleza ngokutshaya, ngoko idosi oyifumayo ingaba phezulu kunokuba ingaba ngumntu ongabhemi.
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Indlela Umzimba Wakho Ophilisa Ngayo I-cigarette yokugcina
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Unokuthi ugweme ukufumana isisindo xa uyeka ukubhema okuhle
Xa uyeka ukutshaya, loo dosi ephakamileyo ingabangela ingxaki, ngoko jonga ngogqirha wakho ngaphambi kokuba uyeke ukuhlaziya nayiphi na imithi oyimithi oyithathayo.
3. Ukubuyiselwa kwi-nicotine umlutha yinkqubo, kungekhona isiganeko . Ngamanye amagama, ukulahla nayiphi na ingcamango engaphambili ongayiyo malunga nokuyeka ukutshaya. Hlaziya kwaye wamukele isimo sengqondo esithathayo njengoko kuthatha ixesha elide, elikhethekileyo kumntu ngamnye. Zinike ixesha kunye nendawo ofuna ukuyiphilisa ngokupheleleyo.
4. Ukuthanda ukutshaya akuyiyo imiyalelo. Ukunyusa ukubhema kuya kudla ngokukhawuleza ekugqibeleni ukutshaya ukutshaya kwaye kungaphantsi kancinci, xa umsebenzi okanye ukuvakalelwa kubangela impendulo yomsi.
Le nxalenye yokuphulukana nokulutha kwe-nicotine. Yilindele kwaye wazi ukuba ukukhwela i-cigaretti akusona uphawu lokuba ukuphinda kubhedule kungenakugwema. Umnqweno awuyilo umyalelo wokutshaya.
5. Uza kuziva ngathi unxibe i-suit fit-fit fit (eyenziwe ngoboya obuqhekezayo) ixesha elithile. Isenzo sokutshaya siyacatshulwa ngokupheleleyo nento esenzayo ebomini, ngokuvuka kusasa ukuze sijike ebusuku. Sasisebenzisa ugwayi ukujongana nazo zonke iimvakalelo kunye nesiganeko ebomini bethu. Xa sishiya, akukho nto ivakalelwa ngokuqhelekileyo, kodwa yiba nesineke. Imibutho yamandulo iya kutshintshwa ngokutsha ngokutsha, ukuxhamla okunempilo. Ixesha kunye nokusebenza kwenza umsebenzi usebenze kwaye uphinde uphile ngokuqhelekileyo.
I-8 yezona ziMpawu eziqhelekileyo zokuKhutshwa kweNicotine
I-Nicotine yinto engumlutha kwimigodi kwaye kutheni kunokuba nzima ukuyeka ukutshaya xa ulungele. Ichaphazela ingqondo nomzimba, ngoko lindele ukuziva ukulahlwa kokubili ngokomzimba nangokomzwelo.
Umnqweno wokutshaya . Lungiselela izibongozo ezingenakukupheka ukutshaya okwenzeka kwangaphambili kubo bonke ababhemayo kunye kwaye uya kufumanisa ukuba unokulawula ngokuphumelelayo isigaba esiqinileyo (kodwa sisesigxina) sokubuyiselwa kwisilonda se-nicotine.
Umnqweno wokutywala . Mhlawumbi enye yeempawu eziqhelekileyo zokunqanda i-nicotine-isisulu sokutya-ngenxa yecandelo lokutshintshwa kweekhemikhali eyenziwa emzimbeni, kunye nesidingo sengqondo sokutshintsha isenzo somlomo ngokutshaya.
Ukuphazamiseka kokulala . Ukusuka ekulaleleni ukuvakalelwa kwintsholongwane ekushiya ufuna ukuchitha yonke imini ebhedeni, ukuyeka ucuba kungaphonsa umzekelo wakho wokulala ubhedu.
Ukukhwehlela okusha . Kunokuyikrakra ukuphuhlisa umkhuhlane emva kokuyeka ukutshaya, kodwa akuqhelekanga. Khawujonge ukuba kutheni le nto eyenzekayo kunye nendlela yokuvavanya ukuba ukukhwehlela kungabonakalisa ngakumbi kunomqondiso wokukrazula kwe-nicotine.
Ukutyunjwa . Isiqhelo esivamile kodwa esingaxutywanga ngaso sonke isikhathi sokuyeka ukutshaya kubandakanya indlela yethu yokutya. Sebenzisa izicatshulwa kweli nqaku ukukunceda ukulawula le nto ingabonakaliyo yokukhutshwa kwe-nicotine.
Ukuxinezeleka okubangelwa ukuyeka ukutshaya . Nangona ukuyeka ukutshaya kugcina kukuvumela ukuba unciphise uxinzelelo ebomini bakho, okokuqala kwandisa uxinzelelo.
Unokunciphisa imiphumo yoxinzelelo olunxulumene nokupheliswa kwezi ngcebiso.
Junkie ukucinga . U-Junkie ucinga ukuba ilizwi elingaphakathi elitshilo ukuba libhema ukubhema i-cigarette enye okanye nje ngobusuku. Nangona kunzima ukulawula, i-junkie icinga isigaba esiya kudlulela ngexesha, ngokungakhathaliseki ukuba ungashiye.
Uziva udizzy . Abanye abatsha abatshitshisiweyo baziva bekhwele / bahlazo xa beyeka ukutshaya. Funda ukuba kutheni le nto yenzekayo kwaye unokwenza ntoni xa ufumana le mpawu ye-nicotine yokuhoxiswa.
I-Nicotine neMidlalo yeMidlalo
Xa i- nicotine ingena ebuchosheni ephuma egazini , idibanisa kwiindawo ze-receptor, ezibangela ukuba i-hormone ebizwa ngokuthi i-dopamine ikhutshwe. Le mpendulo yamakhemikhali ibangela ukuvakalelwa kwemvakalelo emihle kumntu otshaya. I-Dopamine icingelwa ukuba idlale indima enkulu kwinkqubo yokulutha.
Njengababhemayo, silindele ukuba le dopamine iqhube ngokuphindaphindiweyo kangangeentsuku, kwaye xa isusiwe, iingqondo zethu ziza kusebenza ixesha elide ukuzama ukusiqinisekisa ukuba oko sifuna ukukwenza kukukhanyisa i-cigarette ngoku- ngoku.
Kwabaninzi abatsha abatshitshisileyo, le ntetho yangaphakathi ihlala iqabane kwiintsuku zokuqala zokuyeka ukutshaya.
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Sukuma Usuku: Usuku kwiBomi loMntu oTshwala
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Ukuyeka Ukubhema kunokuthintela kakhulu amayeza owathathayo
Akunandi, kodwa kuyinto evamile. Ukuba unokuphazamisa kwaye ukhuphe ukutshaya, kuya kuba lula ukutshatyalaliswa kwimozulu kuze kube yilapho iphelile kwaye ekugqibeleni iyanyamalala.
UkuPhilisa Akunakwenzeka Ngendlela Efanelekileyo
Le nxalenye ebalulekileyo yolwazi ukuvalela xa uhamba unyaka wokuqala wokuyeka ukutshaya . Ukugqithiswa kweNicotine kukuvumela ukuba sihambe kwiinqanaba, kwaye ngenxa yokuphulukiswa okuninzi eyenzeka kwinqanaba leengqondo, iingcinga zinokubangela iimvakalelo ezibangelwa ukutshaya izibongozo zokubhokoxa kwiinyanga. Sixhalabisa ukuba silahlekelwa ngumhlaba kunye neprogram yethu yokuyeka okanye ukuba siya kuhlala silahleka ukutshaya xa kwenzeka, kodwa akunjalo.
Cinga ngezinto eziphezulu kunye neentsikelelo ozivelayo njengenxalenye ebalulekileyo yenkqubo. Imini embi apho uphoswa ukutshaya kodwa ungakhangeli ukuqhubela phambili. Ngexesha, iintsuku zakho ziya kuba ngaphantsi kokutshaya ukulahleka kunye nokunye okunandipha inkululeko yokuba ukuyeka ukutshaya kubuyele kuwe.
Lindela Ubungqina Bokuvela
Abaninzi ababhemayo balindele ukuba bazive bengcono kwaye banemali emininzi yabo, kodwa iinkalo ezintle zokunqoba umlutha ziya kufinyelela kwiindawo ezininzi kunye nemigudu yobomi bakho kunokuba unokucinga. Ezinye iintlawulo ziza kuboniswa kungekudala emva kokuyeka, kwaye ezinye ziya kuqhubeka ngexesha.
Ubomi bakho obutsha obungabikho komsiza buza kukubuza ukuba kutheni ulinde ixesha elide ukuyeka.
Iingcebiso ezivela kwabangaphandle kwabokubhema abahamba ngeNdwendwe
Ukukhethwa kweeakhawunti zangasese ezingaphantsi kwexesha zizaliswe ngokupheleleyo iingcebiso eziphilileyo zokushiya ezintsha.
Izinto ezili-10 ezandinceda ukuba ndiyeke ukubhema - iingcebiso zikaLeon
Iingcebiso 22 Eziye Zandinceda Ngempumelelo NgokuShiya UkuCima - iNdaba YeNenejune
I-Pros ne-Cons Cons of Smoking - uLoe's Quit List
Iziqendu ezili-17 zeengcebiso malunga nokuyeka ukubhema - iNdaba kaDee
ILizwi
Into engcono kakhulu ongayenza yona kukuba ulungiselele uhambo lwakho lokungabikho kwentambo ngokufunda oko kuzayo. Ewe, kunzima, kodwa ngolwazi kunye nezixhobo zokukunceda ukulawula, ukuyeka ukutshaya ukubhema akukwenzeki nje kuphela, kuya kuba yinto ebalulekileyo kakhulu ebomini bakho.
Imithombo:
Amacandelo okuLawula nokuKhuselwa kwezifo. Iinzuzo zokuyeka. Ukuhlaziywa: Disemba 5, 2014. Ukubuyiselwa: uMatshi 17, 2016.
> Smokefree.gov. Ukuqonda ukuKhutshwa.