Maitiro ekurega kusvuta: Kuita nezvido

Chido chisimba chakasimba, chinokanganisa fodya. Shungu dzakasimba kwazvo paunotanga kurega.

Paunotanga kurega kuputa, muviri wako unozoenda kuburikidza nekukanganiswa kweicotine. Unogona kunzwa kuneta, kushushikana, uye kutemwa nemusoro. Munguva yakapfuura, ungave wakatsungirira kunzwa uku nokusvuta mudzanga.

Nzvimbo uye zviitiko zvinogona kukonzera zvishuwo. Kana waimboputa mushure mekudya kana pawaitaura parunhare, izvi zvinhu zvinogona kuita kuti ushuve mudzanga.

Iwe unogona kutarisira kuve nekuchiva kwemavhiki mashoma mushure mekurega. Mazuva matatu ekutanga angangove akaipisisa. Sezvo nguva yakawanda inopfuura, zvishuwo zvako zvinofanirwa kushomeka zvakanyanya.

RONGA MBERI

Kufunga nezvekuti ungadzivisa sei zvishuwo nguva isati yakwana zvinogona kukubatsira kuzvikunda.

Gadzira runyorwa. Nyora zvikonzero zvauri kurega. Tumira runyorwa pane imwe nzvimbo inoonekwa kuti iwe ugone kuzviyeuchidza iwe nezve zvakanaka zvinhu zvekusiya. Chinyorwa chako chinogona kusanganisira zvinhu zvakaita se:

• Ndichava nesimba rakawanda.
• Handisi kuzomuka ndichikosora.
• Hembe dzangu nemweya wangu zvinonhuwa zvirinani.
• Kana ndikasaputa kwenguva yakareba, zvishoma zvandinoshuvira midzanga.

Ita mitemo. Unogona kuzviwana uchifunga kuti unogona kungoputa fodya 1. Chero mudzanga waunosvuta unozokuyedza kuti upute zvakanyanya. Mitemo inopa mamiriro ekukubatsira iwe kuramba uchiti kwete. Mitemo yako inogona kusanganisira:

• Pandinenge ndiine kuda, ini ndinomirira ingangoita maminetsi gumi kuti ndione kana ichipfuura.
• Pandinenge ndiine kuda, ndichafamba ndichikwira nekudzika masitepisi ka5.
• Kana ndiine shuwa, ndinodya karoti kana tsvimbo yeselery.

Gadzira mibairo. Ronga mibairo padanho rega rega rekusiya iwe kuti uwane kuburikidza. Iyo yakareba iwe uchienda usina kusvuta, iwo muhombe mubairo. Semuyenzaniso:

• Mushure mezuva rimwechete rekusasvuta, zvipe mubayiro nebhuku idzva, DVD, kana dambarefu.
• Mushure me1 vhiki, shanyira nzvimbo yawanga uchida kuenda kwenguva yakareba sepaki kana miziyamu.
• Mushure memasvondo maviri, zvibate kune shangu nyowani kana matikiti kumutambo.

Taura iwe pachako. Panogona kunge paine nguva dzaunofunga kuti unofanirwa kunge uine mudzanga kuti upfuure nezuva rinonetsa. Zvipe iwe hurukuro yepep:

• Kuchiva chikamu chekusiya, asi ini ndinogona kuzvipfuura.
• Zuva nezuva ndinoenda ndisina kusvuta, kurega kuchava nyore.
• Ndakaita zvinhu zvakaoma kare; Ini ndinogona kuita izvi.

DZIVIRA MIEDZO

Funga nezve ese mamiriro ezvinhu anoita kuti iwe ude kusvuta. Pazvinokwanisika, nzvenga aya mamiriro. Semuenzaniso, ungangoda kudzivirira kupedza nguva uine shamwari dzinoputa, kuenda kumabhawa, kana kuenda kumafaro kwechinguva. Pedza nguva munzvimbo dzeveruzhinji uko kusvuta kusingatenderwe. Edza kuita zvinhu zvaunofarira sekuenda kubhaisikopo, kunotenga, kana kutandara neshamwari dzisingapute. Nenzira iyi iwe unogona kutanga kushamwaridzana kwete kusvuta nekunakidzwa.

ZVIVADZIDZE

Chengeta maoko nemuromo zvakabatikana sezvo wajaira kusabata fodya. Unogona:

• Bata peni, kunetsekana bhora, kana rubber band
• Gurai miriwo yekunwa
• Ziva kana kuita jigsaw puzzle
• Tsenga chingamu isina shuga
• Bata sadza kana kamuti kamuromo
• Idya karoti, celery, kana maapuro zvidimbu

GADZIRA NZIRA DZitsva DZOKUZORODZA

Vanhu vazhinji vanoshandisa kuputa kudzikisira kunetseka. Edza nzira nyowani dzekuzorora kuti ubatsire kuzvidzikamisa:

• Tora mweya wakadzika upinde nemumhino dzako, ubatisise kwemasekonzi mashanu, buritsa mweya zvishoma nezvishoma nemumuromo mako. Edza izvi kakati wandei kusvikira iwe uchinzwa usununguka.
• Kuteerera mumhanzi.
• Verenga bhuku kana teerera kune audiobook.
• Edza yoga, tai chi, kana kuona.

BASA ROKUITA

Kurovedza muviri kune zvakawanda zvinobatsira. Kufambisa muviri wako kunogona kubatsira kudzikisira zvishuwo. Izvo zvinogona zvakare kukupa iwe kunzwa kwehupenyu uye kudzikama.

Kana iwe uchingova nenguva shoma chete, tora nguva pfupi uye ufambe nekudzika masitepisi, kumhanya munzvimbo, kana kuita squats. Kana uine nguva yakawanda, enda kunzvimbo yekurovedza muviri, famba, bhasikoro kuchovha, kana kuita chimwe chinhu chinoshanda kwemaminitsi makumi matatu kana kudarika.

Kana iwe usingafunge kuti unogona kurega uri woga, fonera mupi wehutano hwako. Nicotine kutsiva kurapa kunogona kukubatsira kudzora zvishuwo kuburikidza neyokutanga uye yakaoma nhanho yekurega.

American Cancer Society webhusaiti. Kurega kusvuta: rubatsiro rwezvishuwo uye mamiriro akaoma. www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking/quit-smoking-help-for-cravings-and-tough-situations.html. Yakagadziridzwa Gumiguru 31, 2019. Yakasvika Gumiguru 26, 2020.

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Matipi kubva kune vaimbo puta. www.cdc.gov/tobacco/campaign/tips/index.html. Yakagadziridzwa Chikunguru 27, 2020. Yakasvika Gumiguru 26, 2020.

George TP. Nicotine nefodya. Mune: Goldman L, Schafer AI, eds. Goldman's Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 29.

Ussher MH, Faulkner GEJ, Angus K, Hartmann-Boyce J, Taylor AH. Kudzidzira kupindira kwekurega kuputa. Cochrane Dhatabhesi Syst Rev. 2019; (10): CD002295. DOI: 10.1002 / 14651858.CD002295.pub6.

• Kurega Kusvuta