Rega kusvuta zvirongwa zvekutsigira

Zvakaoma kurega kusvuta kana uri kuita wega. Vakasvuta kazhinji vane mukana uri nani kwazvo wekurega nehurongwa hwekutsigira. Mira zvirongwa zvekusvuta zvinopihwa nezvipatara, madhipatimendi ezvehutano, nzvimbo dzemunharaunda, nzvimbo dzekushandira, nemasangano emunyika.

Unogona kuziva nezve mapurogiramu ekurega kuputa kubva ku:

• Chiremba wako kana chipatara chemuno
• Yako yeinishuwarenzi chirongwa
• Waunoshandira
• Dhipatimendi rako rezvehutano
• Iyo National Cancer Institute Quitline pa 877-448-7848
• IAmerican Cancer Society Quitline pa800-227-2345
• IAmerican Lung Association www.lung.org/stop-smoking/join-freedom-from-smoking, iyo ine epamhepo uye zvirongwa zvefoni
• Zvirongwa zveHurumende mumatunhu ese makumi mashanu uye Dunhu reColumbia pa1-800-QUIT-IZVOZVI (1-800-784-8669)

Iwo akanakisa mapfumo ekurega kuputa anosanganisa nzira dzakawanda uye anonongedzera kutya nezvinetso zvaunazvo kana uchirega. Vanopawo rutsigiro rusingaperi rwekugara kure nefodya.

Chenjera zvirongwa izvo:

• Ipfupi uye haipe rubatsiro kune nguva
• Charge muripo mukuru
• Ipa zvinowedzera kana mapiritsi anongowanikwa chete kuburikidza nechirongwa
• Vimbisa nzira iri nyore yekusiya

RUBATSIRO RWAKAITWA NERUFONI

Nhare-yakavakirwa masevhisi anogona kubatsira iwe kugadzira yekumira yekuputa chirongwa chinosangana nezvako zvaunoda. Aya masevhisi ari nyore kushandisa. Vanopa mazano vanogona kukubatsira kuti udzivise zvikanganiso zvakajairika. Rudzi urwu rwekutsigira runogona kushanda senge kurairana kumeso.

Zvirongwa zvefoni zvinowanzo kuwanika husiku uye kupera kwevhiki. Vanachipangamazano vakadzidziswa vanozokubatsira kumisikidza rutsigiro rwekurega uye kukubatsira kusarudza kuti ndezvipi zvinorega kusvuta zvinobatsira zvekushandisa. Sarudzo dzinogona kusanganisira:

• Mishonga
• Nicotine kutsiva kurapa
• Zvirongwa zvekutsigira kana makirasi

TSIGIRA ZVIKWATA

Rega shamwari dzako, mhuri, uye vaunoshanda navo vazive nezvehurongwa hwako hwekurega kusvuta uye zuva rako rekurega. Izvo zvinobatsira kune vanhu vakakukomberedza kuti vazive zvauri kusangana nazvo, kunyanya kana iwe uchinge wakasuwa.

Iwe unogona zvakare kutsvaga dzimwe mhando dzekutsigira, senge:

• Chiremba wemhuri yako kana mukoti.
• Mapoka evaimbo puta.
• Nicotine Anonymous (nicotine-anonymous.org). Iri sangano rinoshandisa nzira yakafanana seAlcoholics Anonymous. Sechikamu cheboka iri, iwe uchazobvunzwa kuti ubvume kuti hauna simba pamusoro pekupindwa muropa kwako nicotine. Zvakare, anotsigira anowanzo kuwanikwa kuti akubatsire kupfuura kuburikidza nezvido zvekusvuta.

KUPFUURA ZVINODZIDZISWA NEMAKirasi

Mira kusvuta zvirongwa zvinogona zvakare kukubatsira iwe kuwana nzira yekurega iyo inokodzera zvaunoda. Ivo vanozokubatsira iwe kuziva nezvematambudziko anouya apo iwe uri kuyedza kurega uye nekupa maturusi ekugadzirisa aya matambudziko. Aya mapurogiramu anogona kukubatsira kuti urege kuita zvakajairika zvikanganiso.

Zvirongwa zvinogona kuve neese-on-one zvikamu kana zano reboka. Zvimwe zvirongwa zvinopa zvese zviri zviviri. Zvirongwa zvinofanirwa kutungamirwa nevapi vemazano vakadzidziswa kubatsira vanhu kurega kusvuta.

Zvirongwa zvinopa zvimwe zvikamu kana zvikamu zvakareba zvine mukana uri nani wekubudirira. IAmerican Cancer Society inokurudzira zvirongwa zvine zvinotevera zvinhu:

• Chikamu chega chega chinotora maminitsi gumi nemashanu kusvika makumi matatu.
• Iko kune angangoita mana zvikamu.
• Chirongwa chinotora angangoita mavhiki maviri, kunyangwe kureba kazhinji kuri nani.
• Mutungamiri anodzidziswa mukurega kuputa.

Zvirongwa zveInternet-based zvakare zviri kuwedzera kuwanikwa. Aya masevhisi anokutumira iwe zviyeuchidzo zvakasarudzika uchishandisa e-mail, mameseji, kana dzimwe nzira.

Fodya isina utsi - rega mapurogiramu ekuputa; Regedza nzira dzekusvuta; Zvirongwa zvekurega kusvuta; Kuputa nzira dzekurega

George TP. Nicotine nefodya. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits.

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 www.ncbi.nlm.nih.gov/pubmed/26389730.

Smokefree.gov webhusaiti. Regedza kusvuta. smokefree.gov/quit-smoking. Yakasvika munaFebruary 26, 2019.