Ukuba utshaya, amathuba ukuba ucele umbuzo othi, " Lilixesha elihle lokuyeka ukutshaya? " Ukuba uye wakha umbuzo lo mbuzo, mhlawumbi uvile iimpendulo ezinje "ngoku ngoku " okanye " uyayeka xa ulungele , "kodwa nakwezo mpendulo zisebenzisekile. Unako ukuphumelela xa uceba ixesha ngaphambi kwexesha, kwaye awufuni ukulinda de ubhekane neengxaki ezinxulumene nokutshaya "ukulungele."
Makhe sijonge indlela ongakhetha ngayo ixesha kunye nomhla wokuyeka oko kukunika ithuba elihle lokuphumelela.
Izizathu Zokuyeka Ukubhema
Asiyi kuhamba ngokubanzi kuzo zonke izizathu zokuyeka ukutshaya, kodwa xa uceba usuku lwakho lokuyeka luye luncedo ukuzikhumbuza ngezizathu ofuna ukuzenza okokuqala.
Kukho izizathu eziphambili zokuyeka, ezifana nezifo ezininzi ezinxulumene nokubhema kuquka i-cancer ehlobene nokubhema. Kodwa ngamanye amaxesha kulula ukucinga ngezizathu eza kukunceda namhlanje. Ezinye zazo zibandakanya indleko. Yintoni onokuyithenga ngemali oyigcinayo? Akunjalo nje ngemali yeekheta, kodwa akungeyomfuneko ukuyithenga xa ugibela esitolo kwipakethi ye-cigarettes.
Okanye, kuthekani ngokugubha. Ukuguga kokubhema ebusweni bomntu nentamo rhoqo kuvela phambi kwezifo ezivalo. Okanye, mhlawumbi, ukuba ukutshaya kukuchaphazela njani uluntu. Ngaba kukho iziganeko ozilahlekileyo ngenxa yokuba awuyi kuba nethuba lokutshaya?
Ngaba kunzima kuwe ukuba uhambe nge-moya? Ngaba ubanda okanye ushushu ngaphandle kokutshaya, ngelixa abanye bahlutha ngaphakathi ngaphakathi?
Kwaye nobudlelwano. Ngaba ngaba ngabahlobo okanye intsapho yakho isikhalazo malunga nokutshaya kwakho, okwenza kube yingxabano? Ukuba kunjalo, ngaba kulukhuni ukuzimisela ngezinye iindlela kuba sele bebhema lwakho uluhlu lwabo?
Ngokukhawuleza uqala ngokuyeka ukutshaya, kungcono. Njalo xa usebenzisa iteksi, kubangela ingozi kwizitho zakho zangaphakathi, kwaye akukho ndlela yokukwazi ukuba iibhox ziza kubangela ukugula. Ugwayi ubulala abantu abangama-480,000 eMelika ngamnye ngonyaka. Kwaye kwihlabathi, elo nani liphakama ukuya kwizigidi ezi-6 ukuya kwezi-8 eziphilayo ezilahlekileyo minyaka yonke ngenxa yokusetyenziswa kwecuba. Siyazi ukuba iipesenti ezingama-70 zababhemayo banqwenela ukuyeka kwaye ama-40 ekhulwini azame. Isinyathelo sokuqala silungise usuku lwakho lokuyeka.
Ukukhetha Ukuyeka Umhla Wokutshaya
Ubomi buxakekile kwaye kubonakala ngathi akukho nhlobo elifanelekileyo lokuyeka. Ekubeni le ngenye yeengxaki ezinkulu, kukulungele ukubeka umhla ngokukhawuleza. Kulula ukuphazamiseka nokujonga emva kweenyanga ezintandathu ukuqonda ukuba awuzange ulandele.
Qhubeka kwaye ukhethe usuku, kodwa xa ukhetha, cinga ishedyuli yakho. Ingcamango encinane kunye nokucwangcisa kuya kukunceda uqalise ngenyawo onene.
Imihla yokuPhepha xa uqala ukuKhutshwa kweNkqubo yakho
Kukho amaxesha athile angcono kwaye angalunganga ukuyeka. Gwema ukuqala inkqubo yakho yokuyeka xa uphantsi kwengcinezelo engavamile. Sonke sinoxinzelelo kubomi bethu bemihla ngemihla, kodwa ukuba ujongene noxinzelelo olungavamile okanye ulahlekelwe yilahleko, khawucinge ukuba uzenzele isikhala phakathi kwesiganeko kunye nokuyeka ukutshaya.
Ukuyeka ukutshaya kuthatha ixesha elide kugxininise kuyo, ngoko kuyacaca ukuba ushiye umhla wakho wokuyeka xa usandul 'ukuva okanye ukulindele enye yeemeko ezilandelayo:
- Isiganeko esikhulu njengomtshato ozayo, ukugqweswa, okanye iimviwo zokugqibela
- Ilahleko okanye isiganeko esibuhlungu, njengokufa kwintsapho okanye umtshato
- Ezinye iziganeko ezixinzelelekileyo ebomini bakho
Oko kuthetha, nceda ukhumbule ukuba njengababhemayo, akuthathi ininzi ukuthetha ngokungaqali ngokuyeka, ngoko-ke sebenzisa ngononophelo ukuba awuphephe ukuyeka ngenxa yokuba awulungele ukujongana nayo.
Khetha Umhla Obalulekileyo Ukuyeka Ukubhema
Nawuphi na umhla oye waphumelela ngawo uya kuba nenjongo.
Oku kuthetha, ungathanda ukucinga ukuba ukhetha usuku olunentsingiselo ekhethekileyo kuwe. Oku kuya kukunceda ukhumbule ukuba ube ngumntu ongabhemi ixesha elide xa abantu bebuza. Okweninzi lwethu, ukuyeka iteksi ngumsitho womzwelo, kwaye ukhetha usuku olubaluleke kakhulu lunokubangela ukuba lube luphawu olubalulekileyo, kwaye lusebenza njengenjongo.
Imihla yokuyeka ukushiya iquka:
- Imihla yokuzalwa, eyakho okanye eyomthandayo
- Umhla wonyaka omtsha
- I-Great American Smokeout
- Ihlabathi Akukho Usuku loTuba
- NgoJulayi 4, uSuku lokuzimela
Ukulungiselela Ukuphuma Kwakho Umhla
Iinyanga kunye neminyaka sinokukhawuleka kalula phambi kokuba sigqibe ukubeka ugwayi wethu phantsi kwaye siyeke ukutshaya. Emva kokuba ukhethile usuku lwakho lokuyeka, unamathela kuso . Ukuze ulungele, ukulungiswa okuncinane kunokuhamba ixesha elide ekuqinisekiseni impumelelo yakho.
Ukulungele ukuyeka ukutshaya kunokuquka ukufunda konke onako malunga nokulutha kwe-nicotine. Kukunceda nokuba ubhale phantsi zonke izizathu zakho zokuyeka njengoko kuxoxwe ngaphambili. Ngaphambi komhla, unokufuna ukucinga ngemiphumo onokuzibonela yona, kwakunye nemisebenzi ongayiphendukela kuyo ukuba izifiso zibi.
Musa ukubeka phambili le nyathelo ukuba kunokwenzeka. Izifundo zisitsho ukuba ukulungiswa kwengqondo kudlala indima enkulu ekuphumeni kwempumelelo ngokuyeka ukutshaya.
Yeka Ukutya Ukutya
Ukususela kuma-candies kanzima ukuya kuma-tea and more, qokelela ndawonye ukuyeka ukutshaya izinto eziya kunciphisa umlutha wakho we-nicotine kwaye ufumane unzima kwiintsuku zokuqala zokuyeka.
Ngaphantsi kokubeka umhla wokuyeka ukutshaya
Umlutha weNicotine uyisiqhelo, kwaye uloyiko lwethu luvakalelwa kukuba xa sicinga ngokuyeka ukuhlaselwa. Musa ukuvumela ukuba kwenzeke kuwe. Yenza into ebalulekileyo, qalisa ukucwangcisa, kwaye usethe umhla ukwenzela ukuba inkqubo yakho yokuyeka iyenze. Kufanelekile umsebenzi. Ubomi bakho obuxabisekileyo nabungenakubuyiselwa phantsi bufanelekile ukukhathazeka okwethutyana kunye nemingeni.
> Umthombo:
> Joly, B., Perriot, J., de Athis, P. et al. Ukuphumelela kweeNkcitho kwiSitshixo sokuSwaya: UkuCwangcisa kweengqondo kudlala indima ebalulekileyo kwaye idibanisene nezinye izinto ezifana neengxaki ze-Psychoactive. PLoS One . 2017. 12 (10: e0184800.