Indlela Yokugwema Ukuzibeka Kukho Ukungaphumeleli
Ekubeni, akubonakali ukuba yenze ingqiqo. Nangona bonke abantu baqonda ngokucacileyo ingozi yokutshaya, abaninzi baqhubeka besenza njalo nangona bajongene nesongelo sokugula nokukhubazeka.
Ngelixa ingcamango ibonisa ukuba ukuyeka kukuphela kwenketho , kukho izinto ezininzi ezimileyo endleleni abaye bazama ukuyeka kwaye bahluleka.
Ingaba nje ukungahambi kwamandla okuza kubeka ityala, okanye kukho into ejulile ekudlaleni?
Ukuqonda ukuxhomekeka kweNicotine
Ukuba awuzange ukwazi ukuyeka, into yokuqala ofuna ukuyenza yima ukubetha. Nangona kukho amabango amaninzi ukuba kunokuthatha iimvavanyo ezisibhozo ngaphambi kokuba unako ukuyeka, uphando olutsha lubonisa ukuba, ngokwenene, kuthatha ngaphezu kwe-30.
Akukho nto yokunyaniseka kwelokuba ukuyeka ukuba nzima. Iicigarettes ziqukethe iicicin, into enomlutha kakhulu ehamba ngokukhawuleza kwiingqondo xa ikhutshwe. Yenza umqondo wokuphumla okwethutyana ngelixa uphakamisa zombini isimo sengqondo nentlawulo yenhliziyo. Yiyo le miphumo yokutshaya iphendukela kwindawo yokuxinwa kwengcinezelo okanye njengendlela yokukhupha.
Ingxaki kukuba kukulungiswa kwesikhashana. Ngokukhawuleza ukuba umzimba wakho uzigubungele ngokwaloo michiza, uqala ukukhanga omnye. Kwaye, ngenxa yokuba isiqingatha-sobomi besilwanyana sifutshane, kufuneka uhlawule rhoqo ukuze uhlale unomdla kwaye ukhuphe iimpawu zokurhoxiswa .
Emva kwexesha, njengoko umzimba uqala ukulungelelanisa ne-nicotine, uyaphendula kakhulu. Ngenxa yoko, kufuneka ukwandise imvama yokutshaya kwakho ukufezekisa umphumo oyifunayo. Ngeli nqanaba, akukho ndlela ongayibiza ngokuthi "umkhuba". Ingumlutha ogcweleyo onokuxhomekeka kuwo ngokwasemzimbeni nangokwengqondo.
Ukuzibekela Ukusilela
Ngaphandle kweemeko zomzimba we-nicotine umlutha, ukutshaya kunokwakheka kwengqondo. Kungenxa yoko abantu bafikelela kwisigarethi xa bexinezelekile. Inika inkxaso ngokukhawuleza kwiimeko abazibona zingaphezu kwamandla abo.
Kodwa, ngaba kunjalo ngokwenene? Ngaphezulu kwexesha elide, into ebonakalayo iyinyani. Njengokuba impilo yomntu iqala ukuva ubunzima-ukusuka kwinqanaba le-airway lokunyusa uxinzelelo lwegazi-amanqanaba okunyamezela aya kuvuka ngokukhawuleza njengoko ukunyamezela kokunyamezela uxinzelelo.
Ngoko ke, ukuyeka ukutshaya, kufuneka uqale ufumane iindlela zokujongana noxinzelelo ngaphambi kokuqalisa isicwangciso sokuyeka. Ngaphandle koko, unokuba uzibekelele ukusilela. Ngokufumana iindlela ezintsha zokulawulwa kwengcinezelo, uya kuba sisiqingatha sokukhaba umkhwa ngokususa izithintelo zengqondo ezimi endleleni yakho.
Nazi ezinye zezinto onokuzenza:
- Kunokuba ufikelele i-cigarette, vuka uhambe xa uziva uxinekile. Injongo kukugalela uxinzelelo lwakho kwisenzo somzimba esingavuselela ukuveliswa kwe-endorphins kunye nokuncedisa ukuphakamisa imizwa yakho. Qhubeka uhamba ude udlule.
- Zifundise ubuchule bokuncedisa uxinzelelo olunjengobungqina obukhulu be-yoga ukuphefumla apho ugxininisa kwivakalelo kunye nezinga lokuphefumla. Le ndlela kunye nezinye iindlela zokucamngca zinganciphisa izinga lentliziyo, zinciphise uxinzelelo lwegazi, kwaye zinciphise ukuxhatshazwa kwembewu.
- Yinqumle kwizinto ezinokukuvuselela (ezifana ne-caffeine) okanye ukunciphisa (njengotywala). Xa unako ukwazi ukulawula iimoya zakho ngaphandle kokuphucula, unokukwazi ukukwazi ukunqoba ukuxhomekeka kwakho kokutshaya.
- Uhambo oluqhelekileyo luyakwazi ukuphakamisa indlela ovakalelwa ngayo kwaye ushiye uziva unamandla kwaye ulunge ngokwakho. Ubuthakathaka impilo yempilo yenza okuchaseneyo, ekukukhenkcela kwamanzi okugcina okufuneka uhlangabezane nawo. Ukuzivocavoca kunye nokutya okunempilo kukuba, ngokungathandabuzeki, iindlela ezifanelekileyo zokuxinwa kwengcinezelo.
- Ekugqibeleni, fowuni umhlobo. Xa ujamelene noxinzelelo, kungcono ukufumana inkxaso kunokuba uthembele kwedwa. Uya kulufuna aba bahlobo lwakho ekuhambeni ukuyeka. Ngokuvumela abathandekayo, uzibonelela ngempilo kwaye uya kuxhotyiswa ngakumbi xa ekugqibeleni ixesha lokuyeka.
ILizwi
I-Nicotine ayikho ngaphantsi komlutha kunanoma yimuphi na uhlobo lomlutha, kwaye kufuneka simise ukunciphisa ngokuyithi "umkhuba". Ngokukubeka kwindawo efanelekileyo, uya kukulungele ukujongana nemingeni ezayo.
Ekugqibeleni, ukuphumelela kungaphezulu nje kokuthanda. Ngaphandle kokugxilwa kunye nesicwangciso, amandla anokukushiya. Into ebaluleke kakhulu ukuqhubeka nokuzama nokufunda kwimizamo nganye. Ukungaphumeleli okwenene ukuyeka kwakho.
> Umthombo:
> Chaiton, M .; IDiemart, L; Cohen, J. et al. "Ukulinganisa inani lokuyeka ukuzama ukuyeka ukutshaya ngempumelelo kwiqela elide lababhemayo." BMJ. 2016 6 (6): e011045. INGXELO: 10.1136 / bmjopen-2016-011045.