Iingcebiso malunga nendlela yokuyeka ukutshaya

Zininzi iindlela zokuyeka ukutshaya. Kukwakho nezixhobo zokukunceda. Amalungu osapho, izihlobo, kunye nabantu osebenza nabo banokuxhasa. Kodwa ukuze uphumelele, kufuneka ngokwenene ufuna ukuyeka. Iingcebiso ezingezantsi zinokukunceda uqalise.

Uninzi lwabantu oluyekile ukutshaya aluphumelelanga ubuncinci kube kanye ngaphambili. Zama ukungazijongi iinzame zangaphambili zokuyeka ukusilela. Babone njengamava okufunda.

Kunzima ukuyeka ukutshaya okanye ukusebenzisa icuba elingenamsi, kodwa nabani na angakwenza oko.

Zazi ukuba ziziphi iimpawu onokuzilindela xa uyeka ukutshaya. Oku kubizwa ngokuba ziimpawu zokurhoxa. Iimpawu eziqhelekileyo zibandakanya:

• Umnqweno onzulu we-nicotine
• Ixhala, uxinzelelo, ukuphumla, ukukhathazeka, okanye ukungabi namonde
• Kunzima ukugxila
• Ukozela okanye ingxaki yokulala
• Intloko ebuhlungu
• Ukwanda kwesidlo kunye nokuzuza ubunzima
• Ukucaphuka okanye uxinzelelo

Ukuba zibi kangakanani iimpawu zakho kuxhomekeke ekubeni utshaye ixesha elingakanani. Inani leesigarethi otshaya ngalo usuku ngalunye nalo lidlala indima.

Uziva ukulungele ukuyeka?

Okokuqala, beka umhla wokuyeka. Lo ngumhla oya kuyeka ngawo ngokupheleleyo. Ngaphambi komhla wokuyeka ukutshaya, unokuqalisa ukunciphisa icuba lakho. Khumbula, akukho nqanaba elikhuselekileyo lokutshaya icuba.

Dwelisa izizathu zokuba kutheni ufuna ukuyeka. Faka zombini izibonelelo zexesha elifutshane kunye nelide.

Chonga amaxesha osengozini yokutshaya. Umzekelo, ngaba uhlala utshaya xa uziva uxinezelekile okanye uphantsi? Xa uphume ebusuku nabahlobo? Ngelixa usela ikofu okanye utywala? Xa udikiwe? Xa uqhuba? Kanye emva kwesidlo okanye ngesondo? Ngexesha lekhefu lomsebenzi? Ngelixa ubukele iTV okanye udlala amakhadi? Xa ukunye nabanye abatshayayo?

Yazisa abahlobo bakho, usapho kunye nabantu osebenza nabo ngesicwangciso sakho sokuyeka ukutshaya. Baxelele umhla wakho wokuyeka. Kunokuba luncedo ukuba bayayazi into ojamelana nayo, ngakumbi xa unomsindo.

Lahla yonke imidiza yakho ngaphambi komhla wokuyeka. Coca nantoni na enuka umsi, njengempahla kunye nefenitshala.

YENZA ISICWANGCISO

Cwangcisa into oza kuyenza endaweni yokutshaya ngala maxesha apho kunokwenzeka ukuba utshaye.

Yiba ngokungqalileyo kangangoko kunokwenzeka. Umzekelo, ukuba ngaphambili ubutshaya xa usela ikomityi yekofu, sela iti endaweni yoko. Iti ayinakubangela umnqweno wecuba. Okanye, xa uziva uxinezelekile, hamba endaweni yokutshaya icuba.

Lahla iisigarethi emotweni. Beka ii-pretzels apho endaweni yoko.

Fumana imisebenzi ejolise ezandleni nasezingqondweni, kodwa qiniseka ukuba ayirhafisi okanye ityebisile. Imidlalo yekhompyuter, i-solitaire, ukunitha, ukuthunga, kunye neiphazili zamagama anokunceda.

Ukuba uqhele ukutshaya emva kokutya, fumana ezinye iindlela zokuphelisa ukutya. Yitya isiqhamo. Phakama wenze umnxeba. Thatha uhambo (ukuphazamiseka okuhle okutshisa iikhalori).

Guqula ubomi bakho

Yenza olunye utshintsho kubomi bakho. Guqula ishedyuli yakho yemihla ngemihla kunye nemikhwa. Yitya ngamaxesha ahlukeneyo, okanye utye ukutya okuncinci endaweni yokutya ezintathu ezinkulu. Hlala kwisitulo esahlukileyo okanye kwigumbi elahlukileyo.

Yanelise imikhwa yakho yomlomo ngezinye iindlela. Yidla isilimo esidliwayo esinamagatsha anamanzi okanye enye i-snack ephantsi yeekhalori. Hlafuna intshungama engenashukela. Ukumunca intonga yesinamon. Ukuzenza ngathi utshaya ngomququ.

Zilolonge ngakumbi. Thatha uhambo okanye ukhwele ibhayisekile. Ukuzilolonga kunceda ekunciphiseni umnqweno wokutshaya.

ZIBEKELE IINJONGO

Misela iinjongo zokuyeka ixesha elifutshane kwaye uzivuze xa udibana nazo. Yonke imihla, beka imali oqhele ukuchitha ngayo kwiicuba zakho engqayini. Emva kwexesha, chitha loo mali kwinto oyithandayo.

Zama ukungacingi ngayo yonke imihla ezayo oya kuyiphepha ukutshaya. Thatha usuku olunye ngexesha.

Ukutsala nje kube kanye okanye icuba elinye liza kuwenza womelele ngakumbi umnqweno wakho. Nangona kunjalo, kuyinto eqhelekileyo ukwenza iimpazamo. Ke nokuba unayo icuba, akuyomfuneko ukuba uthathe elilandelayo.

AMANYE AMACEBISO

Bhalisa kwinkqubo yokuyeka ukutshaya. Izibhedlele, amasebe ezempilo, amaziko oluntu, kunye neendawo zomsebenzi zihlala zibonelela ngeenkqubo. Funda malunga ne-self-hypnosis okanye ezinye iindlela.

Buza umboneleli wakho wezempilo malunga namayeza anokukunceda uyeke inicotine kunye necuba kwaye ikugcine ukuba ungaqali kwakhona. Oku kubandakanya amabala e-nicotine, i-gum, i-lozenges, kunye ne-sprays. Amayeza amiselweyo anceda ukunciphisa iminqweno ye-nicotine kunye nezinye iimpawu zokurhoxa kubandakanya i-varenicline (Chantix) kunye ne-bupropion (iZyban, Wellbutrin).

Iwebhusayithi yeAmerican Cancer Society, iGreat American Smokeout sisixhobo esihle.

Iwebsite yomsifree.gov ikwabonelela ngolwazi kunye nezixhobo kubantu abatshayayo. Ukutsalela umnxeba u-1-800-QHUBA NGOKU (1-800-784-8669) okanye u-1-877-44U-QUIT (1-877-448-7848) uya kukukhokelela kwinkqubo yokufumana umnxeba simahla kwilizwe lakho.

Ngaphezulu kwayo yonke loo nto, musa ukudimazeka ukuba awukwazi ukuyeka ukutshaya okokuqala. Umlutha weNicotine ngumkhwa onzima ukwahlukana nawo. Zama into eyahlukileyo kwixa elizayo. Phuhlisa amacebo amatsha, kwaye uzame kwakhona. Kubantu abaninzi, kuthatha iinzame ezininzi zokugqibela ukukhaba umkhwa.

Iicigarettes - iingcebiso malunga nendlela yokuyeka; Ukuyeka ukutshaya - iingcebiso malunga nendlela yokuyeka; Icuba elingenamsi-iingcebiso malunga nendlela yokuyeka; Ukupheliswa kwecuba - iingcebiso; Ukupheliswa kwenikotini-iingcebiso

• Ukulungiswa kwesisu se-aortic aneurysm - ukukhutshwa okuvulekileyo
• Angina - ukubhobhoza
• UAngina-yintoni oza kuyibuza ugqirha wakho
• I-Angioplasty kunye ne-stent-heart-discharge
• I-Angioplasty kunye nokubekwa kwindawo entle-umthambo we-carotid-ukukhutshwa
• I-angioplasty kunye nokubekwa ngokuqinileyo-imithambo yendlela-yokukhutshwa
• Ukulungiswa kwe-aortic aneurysm-endovascular-discharge
• Ukulungiswa kwe-aneurysm yobuchopho-ukukhutshwa
• Utyando lweCarotid-ukukhutshwa
• Isifo esingapheliyo sokuphazamiseka kwemiphunga - abantu abadala - ukukhutshwa
• Ukulawula uxinzelelo lwegazi oluphezulu
• I-vein thrombosis enzulu - ukukhutshwa
• Isifo seswekile -ukuthintela ukubetha kwentliziyo kunye nokubetha
• Esophagectomy - ukubhobhoza
• Ukunqunyulwa kweenyawo - ukukhutshwa
• Ukuhlaselwa yintliziyo - ukukhutshwa
• Ukuhlaselwa sisifo sentliziyo- ukubuza ugqirha
• Utyando lokudlula kwentliziyo-ukukhutshwa
• Utyando lokudlula kwentliziyo-ukukhutshwa kancinci okungafunekiyo
• Isifo sentliziyo - umngcipheko
• Ukungaphumeleli kwentliziyo - ukukhutshwa
• Utyando lwevalvu yentliziyo - ukukhutshwa
• Ukunqunyulwa umlenze - ukubhobhoza
• Utyando lwemiphunga - ukukhupha
• Umda we-peripheral artery-umlenze-ukukhutshwa
• I-pneumonia kubantu abadala - ukukhutshwa
• Stroke - ukubhobhoza

• Ukuyeka ukutshaya
• Ukutshaya iingozi

Atkinson DL, Minnix J, PM Cinciripini, Karam-Hage M. Nicotine. Ku: Johnson BA, ed. Iyeza leziyobisi: Inzululwazi kunye nokuziQhelanisa. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2020: isahluko 23.

IBenowitz NL, iBrunetta PG. Ukutshaya iingozi kunye nokuyeka. Ku: Broaddus VC, Mason RJ, Ernst JD, et al, ii-eds. Incwadi kaMurray kunye neNadel yeyeza lokuphefumla. Umhla wesi-6. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 46.

URakel RE, uHouston T. Nicotine umlutha. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 49.

Siu AL; Umsebenzi woKhuseleko kwi-US. Ukungenelela kokuziphatha kunye nonyango lokuyeka ukutshaya kubantu abadala, kubandakanya nabasetyhini abakhulelweyo: Ingxelo yengcebiso yengcebiso ye-US. UAnn Intern Med. 2015; 163 (8): 622-634. IINKCUKACHA: 26389730.