Ukutyeba emva kokuyeka ukutshaya: Kufuneka wenze ntoni

Abantu abaninzi bayatyeba xa beyeka ukutshaya. Ngokomndilili, abantu bafumana i-5 ukuya kwi-10 yeepawundi (2.25 ukuya kwi-4.5 yeekhilogram) kwiinyanga emva kokuba beyekile ukutshaya.

Unokuyeka ukuyeka xa ukhathazekile ngokongeza ubunzima obongezelelweyo. Kodwa ukungatshayi yenye yezona zinto zibalaseleyo onokuzenzela impilo yakho. Ngethamsanqa, kukho izinto onokuzenza ukugcina ubunzima bakho buphantsi kolawulo xa uyeka.

Kukho izizathu zokuba kutheni abantu betyeba xa beyeka icuba. Ezinye zinento yokwenza nendlela inikotini echaphazela ngayo umzimba wakho.

• Inicotine ekucigarette ikhawulezisa imetabolism yakho. Inikotini inyusa inani lekhalori elisetyenziswa ngumzimba ukuphumla malunga ne-7% ukuya kwi-15%. Ngaphandle kwecuba, umzimba wakho unokutshisa ukutya kancinci kancinci.
• Iicigarete zinciphisa ukutya. Xa uyeka ukutshaya, unokuziva ulambile.
• Ukutshaya ngumkhwa. Emva kokuba uyekile, unganqwenela ukutya okunekhalori eziphezulu ukubuyisela icuba endaweni yoko.

Njengoko ulungele ukuyeka ukutshaya, Nazi ezinye izinto onokuzenza ukugcina ubunzima bakho bukhangele.

• Yiba esebenzayo.Umsebenzi womzimba ukunceda utshise iikhalori. Inokukunceda ekuthinteleni iminqweno yokutya okungenampilo okanye imidiza. Ukuba sele usebenze, unokufuna ukuba usebenzise ixesha elide okanye kaninzi ukutshisa iikhalori ze-nicotine ezisetyenziselwa ukukususa.
• Thenga ukutya okusempilweni. Thatha isigqibo ngento oza kuyithenga ngaphambi kokuba uye evenkileni. Yenza uluhlu lokutya okusempilweni okufana neziqhamo, imifuno, kunye neyoghur ephantsi enamafutha ngaphandle kokutya iikhalori ezininzi. Gcina ukutya okunomnwe okunekhalori ezisezantsi ezinokugcina izandla zakho zixakekile, ezinje ngama-apile asikiweyo, iminqathe yabantwana, okanye amandongomane angadityaniswanga ngaphambili.
• Gcina isitokhwe esingenashukela. Ingagcina umlomo wakho uxakekile ngaphandle kokongeza iikhalori okanye ukuveza amazinyo kwiswekile.
• Yenza imikhwa yokutya esempilweni. Yenza isicwangciso sokutya esisempilweni ngaphambi kwexesha ukuze ukwazi ukulwa neminqweno xa zibetha. Kulula ukuthi "hayi" kwiinkuku eziqhotsiweyo ukuba ujonge inkukhu eyosiweyo enemifuno yesidlo sangokuhlwa.
• Ungaze uvumele ukuba ulambe kakhulu. Indlala encinci yinto elungileyo, kodwa ukuba ulambile kakhulu kangangokuba kufuneka utye kwangoko, kunokwenzeka ukuba ufikelele kukhetho lokutya. Ukufunda ukutya ukutya okugcwalisayo kunokunceda ukuthintela indlala.
• Lala kamnandi. Ukuba uhlala ungalali ngokwaneleyo, usengozini enkulu yokufumana ubunzima obongezelelekileyo.
• Lawula ukusela kwakho. Utywala, iisoda ezineswekile, kunye neejusi ezinencasa zinokuhla ngokulula, kodwa ziyadibanisa, kwaye zinokukhokelela ekuzuzeni ubunzima. Zama amanzi amenyezelayo nge-100% yejusi yeziqhamo okanye iti yemifuno endaweni yoko.

Ukuyeka umkhwa kuthatha ixesha ukuze uqhelane, ngokwasemzimbeni nangokweemvakalelo. Thatha inyathelo elinye ngexesha. Ukuba uye wathwala ubunzima kodwa wakwazi ukuyeka ukutshaya, zivuyisane nawe. Zininzi izibonelelo zokuyeka.

• Imiphunga yakho nentliziyo iya komelela
• Ulusu lwakho luza kubonakala lincinci
• Amazinyo akho aya kuba mhlophe
• Uya kuba nokuphefumla okungcono
• Izinwele zakho kunye neempahla zakho ziya kunuka ngcono
• Uya kuba nemali engaphezulu xa ungathengi iicuba
• Uya kwenza ngcono kwezemidlalo okanye eminye imisebenzi yomzimba

Ukuba uzame ukuyeka ukutshaya kwaye wabuya umva, umboneleli wakho wokhathalelo lwempilo unokucebisa unyango oluyinyani lwe-nicotine. Unyango oluza ngohlobo lwepatch, i-gum, i-nasal spray, okanye i-inhaler ikunika idosi encinci ye-nicotine imini yonke. Banokukunceda ukunciphisa utshintsho ekutshayeni ukuya ekutshayeni ngokupheleleyo.

Ukuba ufumana ubunzima emva kokuyeka kwaye ungalahleki, unokuba neziphumo ezingcono kwinkqubo elungelelanisiweyo. Buza umboneleli wakho ukuba acebise inkqubo enerekhodi elungileyo enokukunceda ukunciphisa umzimba ngendlela esempilweni, nehlala ihleli.

Imidiza - ukuzuza ubunzima; Ukuyeka ukutshaya-ukuzuza ubunzima; Icuba elingenamsi - ukuzuza ubunzima; Ukupheliswa kwecuba-ukuzuza ubunzima; Ukupheliswa kwenikotini - ukuzuza ubunzima; Ukwehla kobunzima-ukuyeka ukutshaya

I-Farley AC, i-Hajek P, i-Lycett D, i-Aveyard P. Ungenelelo lokuthintela ukutyeba emva kokuyeka ukutshaya. Isiseko sedatha yeCochrane Rev. Ngo-2012; 1: CD006219. IINKCUKACHA: 22258966 pubmed.ncbi.nlm.nih.gov/22258966/.

Smokefree.gov iwebhusayithi. Ukujongana nokuzuza ubunzima. smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain. Kufumaneka ngoDisemba 3, 2020.

U-Ussher MH, uTaylor AH, uFaulkner GE. Ukuzilolonga ungenelelo lokuyeka ukutshaya. Isiseko sedatha yeCochrane Rev. Ngo-2014; (8): CD002295. IINKCUKACHA: 25170798 pubmed.ncbi.nlm.nih.gov/25170798/.

Umthengisi iRH, iiSymons AB. Ukutyeba kunye nokuhla kobunzima. Ku: Umthengisi iRH, iiSymons AB, ii-eds. Umahluko wokuchonga izikhalazo eziqhelekileyo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2018: isahluko 36.

IWiss DA. Indima yesondlo ekuvuseleleni iziyobisi: yintoni esiyaziyo nesingayaziyo. Ku: Danovitch I, Mooney LJ, ii-eds.Uvavanyo kunye nonyango lweziyobisi. ISt Louis, MO: Elsevier; I-2019: isahluko 2.

• Ukuyeka Ukutshaya
• Ulawulo lobunzima