Kurema huremu mushure mekurega kusvuta: Zvekuita

Vanhu vazhinji vanorema pavanorega kuputa fodya. Paavhareji, vanhu vanowana mashanu kusvika kugumi mapaundi (2.25 kusvika ku4,5 kilograms) mumwedzi mushure mekusiya kwavo kusvuta.

Iwe unogona kurega kurega kana iwe uchinetseka nezvekuwedzera kuwedzerwa kuwedzera. Asi kusasvuta ndechimwe chezvinhu zvakanakisa zvaunogona kuita kune hutano hwako. Neraki, pane zvinhu zvaunogona kuita kuti uremu hwako hutonge kana iwe ukarega.

Kune zvikonzero zvinoverengeka nei vanhu vachiwedzera uremu kana vasiya fodya. Zvimwe zvine chekuita nemaitiro nicotine anotapura muviri wako.

• Iyo nicotine iri mumidzanga inomhanyisa metabolism yako. Nicotine inowedzera huwandu hwemakoriori anoshandiswa nemuviri wako pazororo neinosvika 7% kusvika 15%. Pasina fodya, muviri wako unogona kupisa chikafu zvishoma nezvishoma.
• Midzanga inoderedza kudya. Paunorega kusvuta, unogona kunzwa kunzwa nzara.
• Kusvuta itsika. Mushure mekusiya, iwe ungashuvira yakakwira-macalorie chikafu kutsiva midzanga.

Sezvo iwe uchigadzirira kurega kuputa, hezvino zvimwe zvinhu zvaunogona kuita kuti uchengetedze huremu hwako mukutarisa.

• Iva nesimba.Chiitiko chemuviri chinobatsira iwe kupisa macalorie. Inogona zvakare kubatsira iwe kubvisa zvido zvekudya zvisina hutano kana fodya. Kana iwe watove nekurovedza muviri, ungangoda kurovedza muviri kwenguva yakareba kana kazhinji kuti upise macalorie nicotine anoshandiswa kubatsira kubvisa.
• Tenga zvekutengesa zvine hutano. Sarudza zvaunotenga usati wasvika kuchitoro. Gadzira rondedzero yezvikafu zvine hutano semichero, miriwo, uye yogati yakaderera-mafuta iwe yaunogona kuzvipinza mukati usina kudya macalorie akawandisa. Tenga pane yakaderera-koriori "zvigunwe zvekudya" izvo zvinogona kuchengeta maoko ako akabatikana, senge akachekwa maapuro, vana karoti, kana pre-akagovaniswa asina kukangwa nzungu.
• Stock kumusoro pashuu isina shuga. Inogona kuchengeta muromo wako wakabatikana pasina kuwedzera macalorie kana kuisa meno ako pashuga.
• Gadzira tsika dzakanaka dzekudya. Gadzira chirongwa chekudya chine hutano nguva isati yakwana kuti iwe ugone kurwisa zvishuwo pavanorova. Zviri nyore kuti "kwete" kune zvakakangwa huku zvipuka kana iwe uri kutarisa kumberi kune yakakangwa huku ine miriwo yekudya kwemanheru.
• Usambozvibvumira kuti uwane nzara zvakanyanya. Nzara diki chinhu chakanaka, asi kana iwe uine nzara zvekuti unotofanira kudya ipapo, unokwanisa kuwana nzira yekudya. Kudzidza kudya chikafu chinokuzadza kunogona kubatsira kudzivirira nzara.
• Rara zvakanaka. Kana iwe kazhinji usingawane zvakakwana kurara, uri panjodzi huru yekuwedzera kuwedzera huremu.
• Dzora kunwa kwako. Doro, mashuga mashuga, uye majisi anotapira anogona kudzikira nyore, asi anowedzera, uye anogona kutungamira mukuwedzera huremu. Edza kupenya mvura ne100% jisi yemichero kana yemiriwo tii panzvimbo.

Kupa tsika kunotora nguva kujairira, zvese mumuviri uye nemupfungwa. Tora nhanho imwe panguva. Kana iwe ukaisa pane huremu asi uchikwanisa kuramba uchisiya midzanga, zvikorokotedze iwe pachako. Kune zvakawanda zvakanakira kurega.

• Mapapu nemoyo wako zvinowedzera kusimba
• Ganda rako rinoita seriri diki
• Mazino ako achachenuruka
• Unenge uine mweya wakanaka
• Bvudzi rako uye hembe zvinonhuwa zviri nani
• Uchave nemari yakawanda kana usiri kutenga midzanga
• Iwe uchaita zvirinani mumitambo kana zvimwe zviitiko zvemuviri

Kana iwe waedza kurega kusvuta uye kudzokazve, wako mupi wezvehutano anogona kupa zano nicotine kutsiva kurapwa. Mishonga inouya iri muchimiro chechigamba, chingamu, yemumhino pfapfaidzo, kana inhaler inokupa madosi madiki echikakanini mukati mezuva rese. Vanogona kubatsira kurerutsa shanduko kubva pakusvuta kuenda mukusvuta zvachose mahara.

Kana iwe ukawedzera uremu mushure mekusiya uye usingakwanise kuurasa, unogona kuve nemhedzisiro zvirinani muchirongwa chakarongeka. Kumbira mupiki wako kuti akurudzire chirongwa chine chinyorwa chakanaka chinogona kukubatsira kurasikirwa nehuremu nenzira ine hutano, inogara.

Midzanga - kuwedzera uremu; Kusvuta kusvuta - kuwedzera uremu; Fodya isina utsi - kuwedzera uremu; Kurega fodya - kurema; Nicotine kumisa - kuwedzera uremu; Kurera huremu - kurega kusvuta

Farley AC, Hajek P, Lycett D, Aveyard P. Kupindira kwekudzivirira kuwedzera uremu mushure mekurega kusvuta. Cochrane Dhatabhesi Syst Rev. 2012; 1: CD006219. PMID: 22258966 pubmed.ncbi.nlm.nih.gov/22258966/.

Smokefree.gov webhusaiti. Kutarisana nehuremu kuwedzera. smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain. Yakasvika Zvita 3, 2020.

Ussher MH, Taylor AH, Faulkner GE. Kudzidzira kupindira kwekurega kuputa. Cochrane Dhatabhesi Syst Rev. 2014; (8): CD002295. PMID: 25170798 pubmed.ncbi.nlm.nih.gov/25170798/.

Mutengesi RH, Symons AB. Kurera huremu uye kuonda. Mune: Mutengesi RH, Symons AB, eds. Kusiyanisa Kuongororwa kweZvino Kunyunyuta. 7th ed. Philadelphia, PA: Elsevier; 2018: chits. 36.

Wiss DA. Basa rehutano mune kupindwa muropa nekudhakwa: zvatinoziva uye zvatisingazive. Mune: Danovitch I, Mooney LJ, eds.Kuongorora uye Kurapa kweAddiction. St Louis, MO: Elsevier; 2019: chits.

• Kurega Kusvuta
• Kudzora Kurema