Momwe mungaleke kusuta: Kuchita ndi zilakolako

Chilakolako ndi chilakolako champhamvu, chosokoneza cha kusuta. Zolakalaka zimakhala zamphamvu mukamasiya.

Mukayamba kusuta, thupi lanu limatha kuchoka mu chikonga. Mutha kumva kutopa, kukhumudwa, komanso kupweteka mutu. Mwina m'mbuyomu mwakhalapo ndi vuto losuta fodya.

Malo ndi zochitika zitha kuyambitsa zilakolako. Ngati mumakonda kusuta mukatha kudya kapena mukamalankhula pafoni, zinthu izi zimatha kukupangitsani kusilira ndudu.

Mutha kuyembekezera kukhala ndi zolakalaka kwa milungu ingapo mutasiya. Masiku atatu oyamba atha kukhala oyipitsitsa. Pakapita nthawi yambiri, zolakalaka zanu siziyenera kukhala zochepa.

Konzekerani Patsogolo

Kuganizira momwe mungapewere zolakalaka zisanachitike kungakuthandizeni kuthana nazo.

Lembani mndandanda. Lembani zifukwa zomwe mwasiyira. Ikani pamndandanda malo ena owonekera kuti mudzikumbukire za zabwino zosiya kusuta. Mndandanda wanu ukhoza kukhala ndi zinthu monga:

• Ndikhala ndi mphamvu zambiri.
• Sindidzuka ndikukhosomola.
• Zovala zanga ndi mpweya wanga zidzanunkhira bwino.
• Ndikapanda kusuta, ndipamenenso ndimalakalaka ndudu.

Pangani malamulo. Mutha kudzipeza mukuganiza kuti mungangosuta ndudu imodzi. Ndudu iliyonse imene mumasuta ingakuyeseni kuti musute kwambiri. Malamulo amapereka dongosolo lokuthandizani kuti muzinena kuti ayi. Malamulo anu atha kuphatikiza:

• Ndikakhala ndi chilakolako, ndimadikirira osachepera mphindi 10 kuti ndiwone ngati wadutsa.
• Ndikakhala ndi chilakolako, ndimayenda ndikukwera masitepe kasanu.
• Ndikakhala ndi chilakolako, ndimadya karoti kapena ndodo ya udzu winawake.

Khazikitsani mphotho. Konzani mphotho pagawo lililonse lakusiyani zomwe mwakumana nazo. Mukachedwa osasuta, pamakhala mphotho yayikulu. Mwachitsanzo:

• Pambuyo pa tsiku limodzi losasuta, dzipindulitseni ndi buku latsopano, DVD, kapena chimbale.
• Pambuyo pa sabata limodzi, pitani kumalo omwe mudafuna kupita kwanthawi yayitali ngati paki kapena malo owonetsera zakale.
• Pambuyo pa masabata awiri, dzitengereni nsapato kapena matikiti pamasewera.

Lankhulani nokha. Pakhoza kukhala nthawi zomwe mungaganize kuti muyenera kukhala ndi ndudu kuti muthe tsiku lopanikizika. Dzipatseni nkhani yolankhula:

• Zilakalaka ndi gawo losiya, koma ndimatha kupyola.
• Tsiku lililonse ndimasiya kusuta, kusiya kumakhala kosavuta.
• Ndakhala ndikuchita zinthu zovuta kale; Nditha kuchita izi.

PEWANI KUYESEDWA

Ganizirani zochitika zonse zomwe zimakupangitsani kufuna kusuta. Ngati zingatheke, pewani izi. Mwachitsanzo, mungafunike kupewa kucheza ndi anzanu omwe amasuta, amapita kumalo omwera mowa, kapena amapita kuphwando kwakanthawi. Khalani ndi nthawi m'malo opezeka anthu osuta fodya. Yesetsani kuchita zinthu zomwe mumakonda monga kupita ku kanema, kukagula, kapena kucheza ndi anzanu osasuta. Mwanjira iyi mutha kuyamba kuyanjana osasuta ndikusangalala.

MUDZIDZIWITSA NOKHA

Khalani otanganidwa ndi m'kamwa momwe mumazolowera kusamagwiritsa ntchito ndudu. Mutha:

• Gwiritsani cholembera, mpira wopanikizika, kapena gulu labala
• Dulani ndiwo zamasamba zokhwasula-khwasula
• Dziwani kapena pangani zojambulajambula
• Kutafuna chingamu chopanda shuga
• Gwirani ndodo kapena thukuta pakamwa panu
• Idyani kaloti, udzu winawake, kapena magawo a apulo

MUZIYESETSA NJIRA ZATSOPANO ZOKUTHANDIZANI

Anthu ambiri amagwiritsa ntchito kusuta kuti athetse nkhawa. Yesani njira zatsopano zopumira kuti muthandize kukhazikika mtima:

• Pumirani kwambiri kudzera m'mphuno mwanu, gwirani masekondi 5, tulutsani pang'onopang'ono pakamwa panu. Yesani izi kangapo mpaka mumve kupumula.
• Mverani nyimbo.
• Werengani buku kapena mverani buku lomvera.
• Yesani yoga, tai chi, kapena kuwonera.

ZOCHITA

Kuchita masewera olimbitsa thupi kuli ndi maubwino ambiri. Kusuntha thupi lanu kungathandize kuchepetsa zilakolako. Ikhoza kukupatsaninso kumverera kokhala ndi mtendere.

Ngati mutangotsala ndi kanthawi kochepa, pumulani pang'ono ndikuyenda ndikutsika masitepe, kuthamanga m'malo, kapena kuchita masewera. Ngati muli ndi nthawi yochulukirapo, pitani kumalo ochitira masewera olimbitsa thupi, muyende, kuyenda pa njinga, kapena kuchita china chilichonse chogwira ntchito kwa mphindi 30 kapena kupitilira apo.

Ngati simukuganiza kuti mutha kusiya nokha, itanani omwe akukuthandizani. Chithandizo chobwezeretsa chikonga chingakuthandizeni kuti muchepetse zolakalaka panthawi yoyamba komanso yovuta kwambiri yosiya.

Tsamba la American Cancer Society. Kusiya kusuta: kuthandizidwa pakulakalaka komanso zovuta. www.cancer.org/healthy/stay-away-from-fodya/guide-quitting-smoking/kusiya- kusuta-kuthandiza-kulakalaka- komanso-mikhalidwe yovuta.html. Idasinthidwa pa Okutobala 31, 2019. Idapezeka pa Okutobala 26, 2020.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Malangizo ochokera kwa omwe amasuta kale. www.cdc.gov/tobacco/campaign/tips/index.html. Idasinthidwa pa Julayi 27, 2020. Idapezeka pa Okutobala 26, 2020.

George TP. Chikonga ndi fodya. Mu: Goldman L, Schafer AI, olemba. Goldman's Cecil Mankhwala. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 29.

Ussher MH, Faulkner GEJ, Angus K, Hartmann-Boyce J, Taylor AH. Chitani zinthu zothandiza kusuta fodya. Dongosolo La Cochrane Syst Rev. 2019; Zambiri (10): CD002295. DOI: 10.1002 / 14651858.CD002295.pub6.

• Kusiya Kusuta