Maitiro ekurega kusvuta: Kuita neslip kumusoro

Sezvo iwe paunodzidza kurarama pasina fodya, unogona kutsvedza mushure mekurega kusvuta. Chidimbu chakasiyana nekudzokazve zvachose. Tsvedza inoitika kana uchisvuta imwe kana yakawanda fodya, asi wozodzokera pakusasvuta. Nekuita ipapo ipapo, unogona kudzoka munzira mushure mekutsvedza.

Aya matipi anogona kukubatsira kumisa kutsvedza kubva mukudzokazve kune yakazara-nguva yekuputa.

Rega kusvuta zvakare ipapo ipapo. Kana iwe wakatenga paki yefodya, paradza iyo yasara yeiyo paki. Kana iwe wakabheja mudzanga kubva kushamwari, kumbira shamwari yako kuti isazokupa imwe fodya zvakare.

Usazvirova iwe pachako. Vanhu vazhinji vanorega kuputa kakawanda vasati varega zvachose. Kana iwe ukanyanya kushushikana mushure mekutsvedza, zvinogona kuita kuti iwe ude kusvira zvakanyanya.

Dzokera kune zvekutanga. Zviyeuchidze pachako nei uchida kurega. Tumira zvikonzero zvitatu zvepamusoro nekombuta yako, mumotokari yako, pane firiji, kana imwe nzvimbo iwe uchazviona zuva rese.

Dzidza pazviri. Tarisa uone chii chakakuita kuti utsvedze, wobva watora matanho ekudzivirira iwo mamiriro mune ramangwana. Zvinokonzeresa kutsvedza zvinogona kusanganisira:

• Tsika dzekare sekusvuta mumotokari kana mushure mekudya
• Kuva pedyo nevanhu vanosvuta
• Kunwa doro
• Kusvuta kutanga chinhu mangwanani

Gamuchira tsika nyowani. Ukangoona kuti chii chakaita kuti utsvedze, ronga nzira nyowani dzekudzivirira shungu yekusvuta. Semuyenzaniso:

• Ipa motokari yako kuchenesa zvakakwana uye iite nzvimbo isina utsi.
• Geza mazino ako chaimo mushure mekudya kwese.
• Kana shamwari dzako dzikavheneka, zviregerere kuitira kuti usazovatarise vachisvira.
• Ganisira kuti unonwa zvakadii. Ungangoda kudzivirira doro kwechinguva mushure mekurega.
• Gadzira mutsva mangwanani kana manheru maitiro asingasanganise fodya.

Vaka hunyanzvi hwekugona. Iwe unogona kunge wakatsvedza mukupindura kune rinonetsa zuva kana kusimba manzwiro. Gadzira nzira nyowani dzekugadzirisa kushushikana kuti ugone kupfuura panguva dzakaomarara usina midzanga.

• Dzidza maitiro ekugadzirisa zvishuwo
• Verenga pamusoro pekushushikana manejimendi uye dzidzira hunyanzvi
• Joinha boka rekutsigira kana chirongwa chekukubatsira iwe kurega
• Taura neshamwari kana nhengo yemhuri yaunovimba

Enderera nicotine kutsiva kurapa. Iwe unogona kunge wakanzwa kuti haugone kusvuta uye kushandisa nicotine replacement therapy (NRT) panguva imwe chete. Kunyange ichi chiri chokwadi, kutsvedza kwenguva pfupi hazvireve kuti unofanira kumisa NRT. Kana iwe uri kushandisa nicotine chingamu kana imwe fomu yeNRT, chengeta yakadaro. Izvo zvinogona kukubatsira iwe kuramba mudzanga unotevera.

Chengetedza slip mukutarisa. Kana ukasvuta mudzanga, zvitarise sekukanganisa kamwe chete. Kutsvedza hazvireve kuti watadza. Unogona kurega zvachose.

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.

Prescott E. Lifestyle kupindira. Mune: de Lemos JA, Omland T, eds. Chisingaperi Coronary Artery Zvirwere: A Shamwari kune Braunwald's Mwoyo Chirwere. Philadelphia, PA: Elsevier; 2018: chits. 18.

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