Matipi ekusiya kusvuta

Kune nzira dzakawanda dzekurega kusvuta. Kune zvekare zviwanikwa zvekukubatsira. Nhengo dzemhuri, shamwari, uye vashandi pamwe navo vanogona kutsigira. Asi kuti ubudirire, unofanirwa kunge uchida kurega. Iwo matipi pazasi anogona kukubatsira iwe kutanga.

Vazhinji vanhu vakarega kusvuta havana kubudirira kamwechete munguva yakapfuura. Edza kusatarisa kuyedza kwekare kurega sekukundikana. Vaone sezviitiko zvekudzidza.

Zvakaoma kurega kuputa kana kushandisa fodya isina utsi, asi chero munhu anogona kuzviita.

Ziva izvo zviratidzo zvekutarisira kana iwe ukarega kuputa. Izvi zvinonzi zviratidzo zvekuregera. Zviratidzo zvakajairika zvinosanganisira:

• Kushuvira kwakanyanya nicotine
• Kuzvidya mwoyo, kusagadzikana, kusagadzikana, kushungurudzika, kana kusashivirira
• Zvakaoma kuisa pfungwa
• Kukotsira kana kunetseka kurara
• Kutemwa nemusoro
• Kuwedzera kudya uye kuwedzera uremu
• Kushatirwa kana kushushikana

Zvakaipa sei zviratidzo zvako zvinoenderana nekuti wakasvuta kwenguva yakareba sei. Huwandu hwefodya iwe hwaunosvuta zuva rega rega hunobatawo.

KUNZWIRA KUGADZIRA KUSIYA?

Kutanga, ronga zuva rekurega. Ndiro zuva rauchasiya zvachose. Zuva rako rekurega usati wasvika, unogona kutanga kudzikisa fodya yako. Rangarira, hapana huwandu hwakachengeteka hwekusvuta fodya.

Nyora zvikonzero nei uchida kurega. Sanganisira zvese zviri zviviri zvenguva pfupi- uye kwenguva refu mabhenefiti.

Ziva nguva dzaungangopute. Semuenzaniso, unowanzo svuta kana uchinzwa kushushikana kana kushushikana? Kana kunze husiku neshamwari? Paunenge uchinwa kofi kana doro? Kana kufinhwa? Paunenge uchityaira? Pakarepo mushure mekudya kana bonde? Panguva yekuzorora kwebasa? Paunenge uchiona TV kana kutamba makadhi? Paunenge uine vamwe vanoputa?

Rega shamwari dzako, mhuri, uye vaunoshanda navo vazive nezve chirongwa chako chekurega kuputa. Vaudze zuva rako rekurega. Zvinogona kubatsira kana ivo vachiziva zvauri kutarisana nazvo, kunyanya kana uchinge wakasuwa.

Bvisa fodya yako yose nguva isati yasvika. Chenesa chero chinhu chinonhuwirira utsi, senge mbatya nemidziyo.

GADZIRA ZANO

Ronga zvauchazoita panzvimbo pekusvuta panguva idzo iwe ungangogona kusvuta.

Iva wakananga sezvinobvira. Semuenzaniso, kana munguva yakapfuura waisvuta kana uchinwa kapu yekofi, inwa tii panzvimbo. Tea inogona kusamutsa chishuwo chefodya. Kana, kana iwe uchinzwa kushushikana, famba famba pane kuputa fodya.

Bvisa fodya mumotokari. Isa pretzels ipapo panzvimbo.

Tsvaga zviitiko zvinotarisisa maoko ako nepfungwa, asi ita shuwa kuti hadzisi kubhadhara kana kukora. Mitambo yemakomputa, solitaire, kuruka, kusona, uye crossword mapuzzle anogona kubatsira.

Kana iwe uchijaira kuputa mushure mekudya, tsvaga dzimwe nzira dzekumisa kudya. Idya chimedu chemuchero. Simuka ufonere. Tora kufamba (kukanganisa kwakanaka kunopisa macalorie).

Chinja mararamiro ako

Ita dzimwe shanduko mumararamiro ako. Chinja yako yezuva nezuva maitiro uye maitiro. Idya panguva dzakasiyana, kana idya akati wandei madiki madiki pane matatu makuru. Gara pachigaro chakasiyana kana kunyange imwe kamuri.

Gutsa tsika dzako dzemumuromo nedzimwe nzira. Idya celery kana imwe yakaderera-calori snack. Tsenga chingamu isina shuga. Suck pane sinamoni tsvimbo. Kunyepedzera-kupfungairira nehuswa.

Wana mamwe maekisesaizi. Tora kufamba kana kuchovha bhasikoro. Kurovedza muviri kunobatsira kubvisa chishuwo chekusvuta.

GARA ZVIMWE ZVINANGWA

Gadza mapfupi-ekurega zvibodzwa uye uzvipe mubairo paunosangana nazvo. Mazuva ese, isa mari yaunowanzoshandisa pamidzanga iri muchirongo. Gare gare, shandisa mari iyoyo pane chimwe chinhu chaunoda.

Edza kusafunga nezvemazuva ese ari pamberi iwe aunofanirwa kudzivirira kuputa. Tora zuva rimwe chete panguva.

Kungoputa kamwe chete kana mudzanga mumwe chete kunoita kuti chishuwo chako chefodya chiwedzere kusimba. Zvisinei, zvakajairika kukanganisa. Saka kunyangwe uine mudzanga mumwe chete, haufanire kutora unotevera.

MIMWE MAZANO

Nyoresa mukumira kuputa rutsigiro chirongwa. Zvipatara, madhipatimendi ehutano, nzvimbo dzemunharaunda, uye nzvimbo dzebasa dzinowanzo kupa zvirongwa. Dzidza nezve self-hypnosis kana mamwe maitiro.

Kumbira mupi wako wezvehutano nezve mishonga inogona kukubatsira kuti urege nicotine nefodya uye zvinokutadzisa kutanga zvakare. Izvi zvinosanganisira nicotine zvigamba, chingamu, lozenges, uye mapiritsi. Mishonga yekunyorera iyo inobatsira kudzikisira nicotine zvishuwo uye zvimwe zvekusiya zviratidzo zvinosanganisira varenicline (Chantix) uye bupropion (Zyban, Wellbutrin).

Webhusaiti yeAmerican Cancer Society, Iyo Great American Smokeout chishandiso chakanaka.

Iyo webhusaiti smokefree.gov inopawo ruzivo uye zviwanikwa kune vanosvuta. Kufona 1-800-KUSVIRA-IZVOZVI (1-800-784-8669) kana 1-877-44U-QUIT (1-877-448-7848) inokuendesa kuchirongwa chemahara chekupangana mazano mudunhu rako.

Pamusoro pazvose, usaore moyo kana usingakwanise kurega kuputa kekutanga. Nicotine kupindwa muropa netsika yakaoma kuputsa. Edza chimwe chakasiyana nguva inotevera. Gadzira matsva matsva, uye edza zvakare. Kune vanhu vazhinji, zvinotora kuyedza kwakati wandei kuti vasiye tsika iyi.

Midzanga - matipi ekusiya; Kusvuta kusvuta - matipi ekuti ungasiye sei; Fodya isina utsi - matipi ekusiya; Kurega fodya - matipi; Nicotine kumisa - matipi

• Abdominal aortic aneurysm kugadzirisa - kuvhura - kubuda
• Angina - kubuda
• Angina - chii chekubvunza chiremba wako
• Angioplasty uye stent - moyo - kubuda
• Angioplasty uye stent kuiswa - carotid arteri - kubuda
• Angioplasty uye stent kuiswa - peripheral arteri - kubuda
• Aortic aneurysm kugadzirisa - endovascular - kubuda
• Brain aneurysm kugadzirisa - kubuda
• Carotid arteri kuvhiya - kubuda
• Chisingaperi obstructive pulmonary chirwere - vanhu vakuru - buditsa
• Kudzora kukwira kweropa rako
• Yakadzika tsinga thrombosis - kubuda
• Chirwere cheshuga - kudzivirira chirwere chemwoyo uye sitiroko
• Esophagectomy - kubuda
• Rutsoka kudimburwa - kubuda
• Kurwadziwa kwemoyo - kubuda
• Kurwisa kwemoyo - chii chekubvunza chiremba wako
• Kuvhiya kwepamoyo - kubuda
• Moyo wekupfuura kuvhiya - kushomeka zvisingaite - kubuda
• Chirwere chemwoyo - njodzi zvinhu
• Kutadza kwemoyo - kubuda
• Kuvhiya kwevhavha yemoyo - kubuda
• Kudimburwa gumbo - kubuda
• Kuvhiyiwa kwemapapu - kubuda
• Peripheral tsinga inopfuura - gumbo - kubuda
• Pneumonia muvakuru - kubuda
• Stroke - kubuda

• Kurega kusvuta
• Njodzi dzekusvuta

Atkinson DL, Minnix J, Cinciripini PM, Karam-Hage M. Nicotine. Muna: Johnson BA, ed. Kupindwa muropa Nemishonga: Sayenzi uye Kudzidzira. 2nd ed. Philadelphia, PA: Elsevier; 2020: chits. 23.

Benowitz NL, Brunetta PG. Kusvuta njodzi nekurega. Mune: Broaddus VC, Mason RJ, Ernst JD, et al, eds. Murray naNadel Chinyorwa cheKufema Kwemishonga. 6th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits.

Rakel RE, Houston T. Nicotine kupindwa muropa. Mune: Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits. 49.

Siu AL; US Yekudzivirira Services Task Force. Maitiro uye pharmacotherapy kupindira kwekurega kuputa fodya muvanhu vakuru, kusanganisira vakadzi vane pamuviri: US Preventive Services Task Force chirevo chekukurudzira Ann Mukati Med. 2015; 163 (8): 622-634. PMID: 26389730 pubmed.ncbi.nlm.nih.gov/26389730/.