Momwe mungaleke kusuta: Kuchita ndi slip up

Mukamaphunzira kukhala wopanda ndudu, mutha kuzemba mukasiya kusuta. Chotupa ndichosiyana ndi kubwerera kwathunthu. Chotumphuka chimachitika mukasuta ndudu imodzi kapena zingapo, koma kenako mubwereranso osasuta. Pochita nthawi yomweyo, mutha kubwerera panjira pambuyo pakudumpha.

Malangizo awa atha kukuthandizani kuyimitsa chilolezo kuti musayambenso kusuta nthawi zonse.

Lekani kusuta fodya pomwepo. Ngati mwagula paketi ya ndudu, onetsani paketi yonseyo. Mukabweza ndudu kuchokera kwa bwenzi lanu, pemphani mnzanuyo kuti asakupatseninso ndudu.

Osadzimenya. Anthu ambiri amasiya kusuta kangapo asanaleke. Ngati mungapanikizike kwambiri mutadumpha, zingakupangitseni kuti musute fodya kwambiri.

Bwererani kuzoyambira. Dzikumbutseni chifukwa chake mukufuna kusiya. Tumizani zifukwa zitatu zapamwamba ndi kompyuta yanu, mgalimoto yanu, mufiriji, kapena kwina kulikonse komwe mudzaziwone tsiku lonse.

Phunzirani pa izo. Onani zomwe zakupangitsani kutsika, kenako tengani njira zothetsera izi mtsogolo. Zomwe zimayambitsa kutambasula zitha kuphatikiza:

• Zizolowezi zakale monga kusuta m'galimoto kapena mutadya
• Kukhala pafupi ndi anthu omwe amasuta
• Kumwa mowa
• Kusuta chinthu choyamba m'mawa

Tengani zizolowezi zatsopano. Mukazindikira chomwe chakupangitsani kuterera, konzani njira zatsopano zothana ndi chilakolako chofuna kusuta. Mwachitsanzo:

• Perekani galimoto yanu kuyeretsa kwathunthu ndikupanga malo opanda utsi.
• Tsukani mano mukangomaliza kudya.
• Anzanu akadzawala, dzikhululukireni kuti musadzawaonere akusuta.
• Malire omwe mumamwa. Muyenera kupewa kumwa mowa kwakanthawi mutasiya.
• Khazikitsani chizolowezi cham'mawa kapena chamadzulo chomwe sichikhala ndi ndudu.

Pangani maluso olimbana nawo. Mwinanso mwazembera chifukwa cha tsiku lopanikizika kapena lamphamvu. Pangani njira zatsopano zothanirana ndi kupsinjika kuti muthe kudutsa nthawi zovuta popanda ndudu.

• Phunzirani momwe mungagwirire ndi zilakolako
• Werengani za momwe mungasamalire kupsinjika ndikuchita maluso
• Lowani nawo gulu kapena pulogalamu yokuthandizani kuti musiye
• Lankhulani ndi mnzanu kapena wachibale amene mumamukhulupirira

Pitilizani mankhwala osintha a chikonga. Mwina mudamvapo kuti simungasute komanso kugwiritsa ntchito mankhwala osokoneza bongo a nicotine nthawi yomweyo. Ngakhale izi ndi zoona, kutuluka kwakanthawi sikutanthauza kuti muyenera kuyimitsa NRT. Ngati mukugwiritsa ntchito chingamu kapena mtundu wina wa NRT, pitilizani. Zingakuthandizeni kukana ndudu yotsatira.

Sungani malingaliro anu moyenera. Mukasuta ndudu, yang'anani ngati kulakwitsa kamodzi. Chizindikiro sichitanthauza kuti mwalephera. Mutha kusiyiratu.

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.

Prescott E. Njira zamoyo. Mu: de Lemos JA, Omland T, olemba. Matenda Aakulu a Mitsempha Yam'mimba: Mgwirizano ndi Matenda a Mtima a Braunwald. Philadelphia, PA: Elsevier; 2018: mutu 18.

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