Ukuthutha nokuphuza amanzi amaningi kusiza labo abasuke bebhema izinhlelo zokuyeka ukubhema
Wake wazama ukuyeka ukubhema ngokuqala uhlelo lokuyeka? Ungazizwa wedwa. Ngokusho kwamaCenter for Disease Control (CDC), ukulutha umuthi we-nicotine yindlela ejwayelekile kakhulu yokuxhomeka kwamakhemikhali e-United States. Ucwaningo lwamanje lubonisa ukuthi ukubhema ugwayi kufana nokulutha njenge-heroin, i-cocaine ne- alcohol .
Kungani Ukuyeka Ukubhema Kunzima?
Ukunquma ukuyeka ukubhema kuyisinqumo esinzima, ikakhulukazi, ngenxa yezimpawu zokuhoxiswa ezihambisana ne-nicotine:
- Ukuthukuthela
- Ukukhathazeka
- Ukubunzima ukugxila
- Ukwandisa ukudla
Labo ababhekene nokulutha ukubhema bathi yizibalo ezinzima kakhulu ukuyeka. Ukuyeka ukubhema kuvame ukuhambisana nemizamo eminingi, ehlulekile ukuyeka futhi ngakho-ke idinga ukungenelela okuphindaphindiwe.
Amathiphu wokuqeda ukubhema
Ungumuntu onesifiso esinamandla sokuyeka ukubhema? Uma kunjalo, lawa alandelayo ayeka ukubhema amathiphu angasiza uma uqala uhambo lwakho lokubhema:
- Musa ukuthunga noma yiliphi inombolo noma yiluphi uhlobo lwesigamu
Ngisho nogwayi omncane ngosuku kungaba yingozi. Uma nje uzama ukunciphisa, maduzane uzobuyela emuva ekubhemeni inani elifanayo. Indlela engcono kakhulu ukuyeka konke. - Ungashintshi kuma-Low-Tar, ama-Low-Nicotine Brands
Lezi zizokwenza ukuthi uzikhandle futhi uzide, ngomzamo ongaqondakali wokuthola i-nicotine eyengeziwe, futhi mhlawumbe uphinde ubhema ngaphezulu. - Gcina i-Journal mayelana nokuthi kungani ufuna ukuyeka
Ingabe kubonakala kungcono noma uzizwe kangcono? Ingabe ufuna ukuthuthukisa impilo yakho noma ube yisibonelo esihle kubantwana bakho? Mhlawumbe ufuna ukuvikela umndeni wakho emiphumeleni engempilo yomusi wesibhamu . Kungakhathaliseki ukuthi yisiphi isizathu, labo abazimisele kakhulu ukuyeka kuzoba nempumelelo engcono kakhulu. Thola isisusa sakho futhi ugijime nayo.
- Ungabambisani Nabantu Ababhemayo
Uma uke wezwa isisho esidala, "Uma uhlala uzungeza i-barbershop, uzothola ukunqunywa izinwele," kufanele kukukhumbuze ukuthi uqaphele ukuthi ukuzibeka ngendlela engozini uma kuziwa kugwayi kuzokubangela uhluleka. Uma ungafuni ukubhema, hlala kude nogwayi nanoma ubani okhanyayo.
- Yazi ukuthi Kuzothatha Umzamo Wokuqaphela Futhi Ngeke Ulula
Ngalokhu engqondweni, yenza konke okudingekayo ukuze uphumelele, kuhlanganise nokuhlola ukusetshenziswa kwe-nicotine yokwelashwa esikhundleni, imishanguzo yokulungiswa (njengeClonidine ne-Wellbutrin), ukuyeka ukuyeka ukubhema namaqembu okufundisa. - Qaphela ukuthi Ingxenye Yabo Bonke Ababhemayo Abadala Bayashiya ... Futhi Kungenzeka Nawe
Izigidi ngaphambi kokuthi uzame futhi uphumelele. Thola induduzo ngokwazi lokhu futhi ucele usizo lomuntu ophumelele kuso. - Qaphela ukuthi awukwazi ukukwenza uqobo
Khuluma nomhlinzeki wakho wezempilo. Mcele usizo ukuze ashiye. Tshela umndeni wakho nabangane ngemizamo yakho, ukuze bakwazi ukugcina izilingo kude futhi bakusekele emgomweni wakho. - Ukuzivocavoca
Ukuzivocavoca nsuku zonke kungakusiza ukunciphisa izifiso, ukuthuthukisa isimo sakho sengqondo futhi kukunike umqondo wokuphila kahle. Ukuhamba kuwumsebenzi omkhulu kubantu abaneCOPD ngoba umthelela omncane futhi kulula ukwenza. Yenza iphuzu ukuhlola nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca ukuze uqiniseke ukuthi unempilo ngokwanele. - Yidla Ukudla Okulinganiselayo
Uma ushiya ukubhema, umzimba wakho usebenza isikhathi esengeziwe sokuzama ukuxosha ubuthi obuningi. Ukudla okunomsoco kusuka emaqenjini ayisihlanu okudla kuhlanganisa izithelo nemifino, imikhiqizo yobisi, inyama (ikakhulukazi inkukhu nenhlanzi), kanye nezinhlamvu. Gwema ukudla okungenamsoco nama-calories angenalutho.
- Phuza okuningi kwamanzi
Nakulokhu, ukuxosha ubuthi emzimbeni wakho, amanzi kufanele. Kunconywa ukuba uphuze izibuko eziyisishiyagalombili ngosuku ukuze uthole impilo enhle ne-hydration.
Zama Inhlanganisela Yokuyeka Izindlela Zokubhema
Lokhu kufaka phakathi ukuyeka ukubhema , ukuyeka ukubhema ukusekela amaqembu kanye nokwelulekwa ngabanye noma ngeqembu. Ucwaningo luye lwabonisa ukuthi inhlanganisela yokuyeka ukwelashwa isebenza kangcono.
Ukuze uthole olunye ulwazi mayelana nokufunda indlela yokuyeka ukubhema, kufaka phakathi ukuqeqeshwa kwamahhala, shiya ukubhema amaphuzu okuphumelela kanye nezinto zokufundisa, xhumana no-1-800-QUIT-MANJE (800-784-8669). Futhi uvakashele ukuyeka ukubhema amawebhusayithi azinikele ekusizeni ukukhahlela lo mkhuba.
Umthombo:
Isikhungo Sokulawulwa Nokuvimbela Izifo; "Yeka ukubhema."