Ungakuyeka Njani Ukutshaya

Ungakuyeka Njani Ukutshaya

By Uhlaziyo lweMedia; Ukuhlaziywa ngu-Varixcare.cz. Igqityelwe ukuhlaziywa ngo-Agasti 2, 2021.

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OKUFUNA UKWAZI:

Kutheni ndifanele ndiyeke ukutshaya?

Uya kuyiphucula impilo yakho kunye neyabanye abakungqongileyo ukuba uyeka ukutshaya. Umngcipheko wesifo sentliziyo kunye nemiphunga, umhlaza, ukubetha, isifo sentliziyo, kunye neengxaki zombono ziya kuncipha. Umntwana wakho ofikisayo unokunceda ukuthintela okanye ayeke ukwenzakala kwingqondo okanye emzimbeni wakhe. Oku kuya kumnceda ukuba abe ngumntu omdala ophilileyo. Unokuzuza ngokuyeka nokuba ungatshaya kangakanani.



Ndingazilungiselela njani ukuyeka ukutshaya?

Inikotini sisiyobisi esikhobokisa kakhulu esifumaneka kwicuba. Iimpawu zokurhoxa zinokwenzeka xa uyeka ukutshaya kwaye wenze kube nzima ukuyeka. Oku kubandakanya unxunguphalo, ukudakumba, ukuba nochuku, ukungalali kakuhle kunye nokwanda kokutya. Uyawonyusa amathuba okuphumelela ukuba ulungiselela ukuyeka.



  • Zibekele umhla wokuyeka. Khetha umhla okwiiveki ezi-2 ezizayo. Sukukhetha usuku ocinga ukuba lunokubangela uxinzelelo okanye luxakeke. Bhala phantsi usuku okanye urhangqe kwi-calender yakho.
  • Xelela abahlobo kunye nosapho ukuba uceba ukuyeka. Chaza ukuba unokuba neempawu zokurhoxa xa uzama ukuyeka. Bacele ukuba bakuxhase. Bangakwazi ukukukhuthaza kwaye bancede ukunciphisa uxinzelelo lwakho ukwenza kube lula kuwe ukuyeka.
  • Yenza uluhlu lwezizathu zokuyeka isikolo. Beka uluhlu kwindawo oza kuyibona yonke imihla, njengefriji yakho. Ungajonga uluhlu xa unqwenela.
  • Susa yonke imveliso yecuba kunye nenicotine ekhayeni lakho, emotweni, nasemsebenzini. Susa nantoni na eya kukuhenda ukuba utshaye, njengezinto zokulayita, imatshisi okanye iitreyini. Coca imoto yakho, ikhaya kunye neendawo osebenzela kuzo ezinuka njengomsi. Ivumba lomsi linokubangela umnqweno.
  • Chonga izinto ezikwenza ufune ukutshaya. Oku kunokubandakanya imisebenzi, iimvakalelo, okanye abantu. Bhala kwakhona indlela e-1 onokujongana ngayo nengxaki nganye. Umzekelo, ukuba ufuna ukutshaya kwangoko uvuka, cwangcisa omnye umsebenzi ngeli xesha, njengokuzilolonga.
  • Yenza isicwangciso sendlela oza kuyeka ngayo. Funda ngezixhobo ezinokukunceda uyeke, ezinje ngamayeza, ukucebisa, okanye unyango lwenicotine. Khetha ubuncinci iindlela ezi-2 zokukunceda uyeke.
  • Nceda umntwana wakho enze isicwangciso sokuyeka. Esi sicwangciso siza kuphumelela ngakumbi ukuba umntwana wakho ofikisayo uzenzela izigqibo. Sukuzama ukumnyanzela ukuba ayeke kwangoko okanye ngendlela ethile. Xhasa kwaye unike uncedo xa kufuneka.

Zeziphi ezinye izixhobo zokundinceda ndiyeke ukutshaya?

  • Iingcebiso kumboneleli wezempilo oqeqeshiweyo unokubonelela ngenkxaso kunye nezakhono zokuyeka ukutshaya. Umboneleli uya kukufundisa ukuba ulawule iimpawu zakho zokurhoxa kunye neminqweno. Unokufumana iingcebiso kumcebisi omnye, kunyango lweqela, okanye ngonyango lwefowuni olubizwa ngokuba ngumgca wokuyeka.
  • Unyango oluthatha indawo yeNicotine (NRT) ezinje ngamachaphaza e-nicotine, i-gum, okanye i-lozenges inokunceda ukunciphisa iminqweno yakho ye-nicotine. Unokuzifumana ngaphandle komyalelo kagqirha. Sukusebenzisa i-e-cigarettes okanye icuba elingenamsi endaweni yecuba lakho okanye ukukunceda uyeke. Zisenayo inicotine.
  • Amayeza amiselweyo ezinje ngeempumlo zempumlo okanye iicicin inhalers kunokunceda ukunciphisa iimpawu zakho zokurhoxa. Amanye amayeza anokusetyenziselwa ukunciphisa umdla wakho wokutshaya. Buza umboneleli wakho wezempilo malunga nala mayeza. Kuya kufuneka ukuba uqale amayeza athile kwiiveki ezi-2 ngaphambi komhla wokuyeka ukuze asebenze kakuhle.
  • Unyango isenzo esinceda ukukukhokela kwiingcinga kunye neemvakalelo. I-Hypnosis inokunceda ukunciphisa iminqweno yakho kwaye ikwenze uzimisele ngakumbi ukuyeka.
  • Unyango ngonyango isebenzisa iinaliti ezincinci kakhulu ukulinganisa amajelo amandla emzimbeni. Oku kucingelwa ukuba kunceda ukunciphisa inkanuko kunye neempawu zokurhoxa kwe-nicotine.
  • Amaqela enkxaso makhe uthethe nabanye abazama ukuyeka okanye abasele beyekile. Kunokuba luncedo ukuthetha nabanye malunga nendlela abayeka ngayo.

Ndingayilawula njani iminqweno yam?

  • Ziphephe iimeko, abantu kunye neendawo ezikulinga ukuba utshaye. Yiya kwiindawo ezingatshayiyo, ezinjengeelayibrari okanye iivenkile zokutyela. Qonda into ekuhendayo kwaye uzame ukunqanda ezi zinto.
  • Gcina izandla zakho zixakekile. Bamba izinto ezifana nebhola yoxinzelelo okanye ipeni.
  • Faka iilekese okanye iinyosi emlonyeni. Gcina ilollipops, itshungama engenaswekile, okanye iincam zokucoca amazinyo ngawo onke amaxesha.
  • Musa ukuba notywala okanye icaffeine. Ezi ziselo zinokukulinga ukuba utshaye. Sela ulwelo olusempilweni njengamanzi okanye ijusi endaweni yoko.
  • Zivuze xa uxhathisa iminqweno yakho. Imivuzo iya kukukhuthaza kwaye ikuncede uhlale unethemba.
  • Yenza into ekuphazamisayo kwiminqweno yakho. Imizekelo ibandakanya ukucoca, ukudala ubugcisa, okanye ukwenza igadi.

Yintoni endifanele ndiyazi malunga nokufumana ubunzima emva kokuba ndiyekile?

Unokufumana iiponti ezimbalwa emva kokuyeka ukutshaya. Kusempilweni kuwe ukuba uzuze iiponti ezimbalwa kunokuqhubeka nokutshaya. Oku kulandelayo kunokukunceda ukuthintela ukutyeba:

  • Yitya iintlobo ezahlukeneyo zokutya okusempilweni. Ukutya okunempilo kubandakanya iziqhamo, imifuno, isonka esineenkozo zonke, iimveliso zobisi ezinamafutha asezantsi, iimbotyi, inyama engenamafutha kunye nentlanzi. Yitya amashwamshwam asempilweni, afana neyogathi enamafutha asezantsi, ukuba ulambile phakathi kokutya.
    Ukutya okusempilweni
  • Sela amanzi ngaphambi, ngexesha, naphakathi kokutya. Oku kuyakwenza ukuba isisu sakho sizive sigcwele kwaye kukuncede ekutyeni kakhulu. Buza umboneleli wakho wezononophelo lwempahla ukuba ungakanani amanzi okusela ngosuku ngalunye kwaye zeziphi izinto ezingamanzi ezilungele wena.
  • Yiba namandla ngokwasemzimbeni. Umsebenzi unokunceda ukunciphisa iminqweno yakho kunye nokunciphisa uxinzelelo. Thatha uhambo okanye wenze uhlobo lomsebenzi womzimba yonke imihla. Buza umboneleli wakho wezempilo ukuba yeyiphi imisebenzi ekufaneleyo.
    INTSAPHO YASASIA EHAMBA NOKUQHUBA

Ndingayifumana phi inkxaso kunye nolunye ulwazi?

  • Umbutho waseMelika wemiphunga
    1301 Pennsylvania Ave. NW
    IWashington, DC 20004
    Ifowuni: 1- 202 - 785-3355
    Ifowuni: 1- 800 - 548-8252
    Idilesi yewebhu: www.lung.org
  • Umsi womsi.gov
    Ifowuni: 1- 800 - 784-8669
    Idilesi yewebhu: www.smokefree.gov

Isivumelwano soKhathalelo

Unelungelo lokunceda ekucwangciseni inkathalo yakho. Funda ngemeko yakho yempilo kunye nendlela yokunyanga. Xoxa ngeendlela zonyango kunye nabanikezeli bakho bezempilo ukuba uthathe isigqibo malunga nokhathalelo olufunayo. Uhlala unelungelo lokwala unyango. Olu lwazi lungentla luncedo kwezemfundo kuphela. Akujoliswanga njenge ngcebiso yezonyango kwiimeko ezithile okanye unyango. Thetha nogqirha wakho, umongikazi okanye usokhemesti ngaphambi kokulandela nayiphi na irejimeni yonyango ukubona ukuba ikhuselekile kwaye iyasebenza na kuwe.

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