Ungakuyeka njani ukutshaya: Ukujongana nesiliphu phezulu

Njengoko ufunda indlela yokuphila ngaphandle kwecuba, ungatyibilika emva kokuba uyekile ukutshaya. Isiliphu sahlukile kunokubuyela umva ngokupheleleyo. Isiliphu senzeka xa utshaya enye okanye ezingaphezulu iisigarethi, kodwa emva koko ubuyele ekungatshayeni. Ngokusebenza kwangoko, ungabuyela emgceni emva kokutyibilika.

Ezi ngcebiso zinokukunceda uyeke isiliphu ekubeni uphinde ubuye ekutshayeni ngokusisigxina.

Yeka ukutshaya kwakhona kwangoko. Ukuba uthenge ipakethi yesigarethi, yitshabalalise yonke ipakethi. Ukuba uye wagquma icuba kumhlobo wakho, cela loo mhlobo ukuba angaphinde akunike icuba.

Musa ukuzibetha. Abantu abaninzi bayeka ukutshaya amatyeli aliqela ngaphambi kokuba bayeke ngokupheleleyo. Ukuba uxinezeleka kakhulu emva kokutyibilika, oko kunokukwenza ufune ukutshaya nangakumbi.

Buyela kwiziseko. Zikhumbuze ukuba kutheni ufuna ukuyeka. Thumela izizathu ezi-3 eziphezulu ngekhompyuter yakho, emotweni yakho, kwifriji, okanye kwenye indawo oza kuyibona imini yonke.

Funda kuyo. Jonga okwenze watyibilika, emva koko uthathe amanyathelo okuphepha le meko kwixesha elizayo. Izinto ezibangela isiliphu zingabandakanya:

• Imikhwa emidala njengokutshaya emotweni okanye emva kwesidlo
• Ukuba phakathi kwabantu abatshayayo
• Ukusela utywala
• Ukutshaya into yokuqala ekuseni

Yamkela imikhwa emitsha. Nje ukuba uqonde ukuba yintoni eyenze ukuba utyibilike, cwangcisa iindlela ezintsha zokumelana nomnqweno wokutshaya. Njengokuba:

• Nika imoto yakho ukucoca ngokupheleleyo kwaye uyenze ibe yindawo engenamsi.
• Hlamba amazinyo akho kanye emva kwesidlo ngasinye.
• Ukuba abahlobo bakho bayakhanya, zixolele ukuze kungabikho mfuneko yokuba ubabone betshaya.
• Nciphisa indlela osela ngayo. Kuya kufuneka uphephe utywala okwethutyana emva kokuba uyekile.
• Cwangcisa inkqubo entsha yasekuseni okanye yangokuhlwa engabandakanyi icuba.

Yakha izakhono zokujamelana. Usenokuba utyibilike ukuphendula usuku olunoxinzelelo okanye iimvakalelo ezinamandla. Phuhlisa iindlela ezintsha zokujongana noxinzelelo ukuze ukwazi ukufikelela kumaxesha anzima ngaphandle kwecuba.

• Funda ngendlela yokujongana neminqweno
• Funda phezulu kulawulo loxinzelelo kunye nokuziqhelanisa nobuchule
• Joyina iqela lenkxaso okanye inkqubo ukukunceda uyeke
• Thetha nomhlobo okanye ilungu losapho omthembileyo

Qhubeka nonyango lokubuyisela inicotine. Usenokuba uvile ukuba awukwazi ukutshaya kwaye usebenzise i-nicotine therapy (NRT) kwangaxeshanye. Ngelixa kuyinyani, isiliphu sethutyana asithethi ukuba kufuneka uyeke i-NRT. Ukuba usebenzisa i-nicotine gum okanye enye indlela ye-NRT, yigcine. Inokukunceda ukuba uxhathise umdiza olandelayo.

Gcina isilayidi ngendlela efanelekileyo. Ukuba utshaya umdiza, jonga njengempazamo yexesha elinye. Isiliphu asithethi ukuba usilele. Usenokuyeka ngokupheleleyo.

Umbutho waseMelika woMhlaza. Ukuyeka ukutshaya: ukunceda iminqweno kunye neemeko ezinzima. www.cancer.org/healthy/stay-away-from-cuba-guide/guide-quitting-smoking/quating-smoking-help-for-cravings-and-tough-situations.html. Ukuhlaziywa ngo-Okthobha 31, 2019. Kufikeleleke ngo-Okthobha 26, 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Iingcebiso kubantu ababekade betshaya. www.cdc.gov/tobacco/campaign/tips/index.html. Ukuhlaziywa ngoJulayi 27, 2020. Ifikeleleke ngo-Okthobha 26, 2020.

UGeorge TP. Inikotini kunye necuba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman kaCecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 29.

Ungenelelo lweNdlela yokuphila. Ku: de Lemos JA, Omland T, ii-eds. Isifo seCoronary Artery esinganyangekiyo: Umhlobo kwiBraunwald's Isifo sentliziyo. IPhiladelphia, PA: Elsevier; I-2018: isahluko 18.

U-Ussher MH, uFaulkner GEJ, uAngus K, uHartmann-Boyce J, uTaylor AH. Ukuzilolonga ungenelelo lokuyeka ukutshaya. Isiseko sedatha yeCochrane Rev. 2019; Inombolo (10): CD002295. INGXELO: 10.1002 / 14651858.CD002295.pub6.

• Ukuyeka Ukutshaya