Malangizo a momwe mungasiyire kusuta

Pali njira zambiri zosiya kusuta. Palinso zothandizira kukuthandizani. Achibale, abwenzi, ndi ogwira nawo ntchito atha kukhala othandizira. Koma kuti muchite bwino, muyenera kufunadi kusiya. Malangizo pansipa akhoza kukuthandizani kuti muyambe.

Anthu ambiri omwe asiya kusuta sanachite bwino kamodzi konse m'mbuyomu. Yesetsani kusawona zoyesayesa zakulephera zakale ngati zolephera. Awoneni ngati zokumana nazo.

Ndizovuta kusiya kusuta kapena kugwiritsa ntchito fodya wopanda utsi, koma aliyense akhoza kutero.

Dziwani zomwe muyenera kuyembekezera mukasiya kusuta. Izi zimatchedwa zizindikiro zakutha. Zizindikiro zodziwika ndizo:

• Kulakalaka kwambiri chikonga
• Kuda nkhawa, kumangika, kusakhazikika, kukhumudwa, kapena kuleza mtima
• Zovuta kukhazikika
• Kusinza kapena kuvuta kugona
• Kupweteka mutu
• Kuchuluka kwa njala ndi kunenepa
• Kukwiya kapena kukhumudwa

Zizindikiro zanu ndizolakwika kutengera momwe mumasuta nthawi yayitali. Chiwerengero cha ndudu zomwe mumasuta tsiku lililonse chimathandizanso.

KHALANI OKONZEKA KUSIYA?

Choyamba, sankhani tsiku loti musiye kusuta. Ndilo tsiku lomwe mudzasiye kwathunthu. Tsiku lanu loti musiye kusuta lisanafike, mungayambe kuchepetsa kusuta fodya. Kumbukirani, palibe mlingo wabwino wa kusuta ndudu.

Lembani zifukwa zomwe mukufuna kusiya. Phatikizani mapindu akanthawi kochepa komanso kwakanthawi.

Dziwani nthawi yomwe mungasute kwambiri. Mwachitsanzo, kodi mumakonda kusuta mukakhala kuti mwapanikizika kapena mwapanikizika? Mukapita kokacheza usiku ndi anzanu? Mukamamwa khofi kapena mowa? Mukatopa? Mukamayendetsa? Mukangomaliza kudya kapena kugonana? Nthawi yopuma? Pamene mukuwonera TV kapena kusewera makadi? Mukakhala ndi osuta ena?

Adziwitseni anzanu, abale anu, ndi ogwira nawo ntchito zomwe mukufuna kusiya kusuta. Auzeni tsiku limene mudzasiyiretu ntchito. Zingakhale zothandiza ngati akudziwa zomwe mukukumana nazo, makamaka mukakhumudwa.

Chotsani ndudu zanu zonse tsiku loti musiye kusuta lisanafike. Sambani chilichonse chomwe chimanunkhiza utsi, monga zovala ndi mipando.

PANGANI CHIKHALIDWE

Konzani zomwe mudzachite m'malo mosuta nthawi yomwe mungakhale osuta kwambiri.

Khalani achindunji momwe mungathere. Mwachitsanzo, ngati m'mbuyomu mumasuta mukamwa khofi, imwani tiyi m'malo mwake. Tiyi sichingayambitse chikhumbo chofuna kusuta. Kapenanso, mukakhala kuti mwapanikizika, yendani kaye m'malo mosuta ndudu.

Chotsani ndudu m'galimoto. Ikani ma pretzels pamenepo m'malo mwake.

Pezani zochitika zomwe zimayang'ana manja anu ndi malingaliro anu, koma onetsetsani kuti sizikukhometsa kapena kunenepa. Masewera apakompyuta, solitaire, kuluka, kusoka, ndi malembedwe amitundumitundu zingathandize.

Ngati mumakonda kusuta mukatha kudya, pezani njira zina zothetsera chakudya. Idyani chipatso. Nyamukani muyimbe foni. Yendani (zosokoneza zabwino zomwe zimawotcha zopatsa mphamvu).

Sinthani moyo wanu

Sinthani zina ndi zina pamoyo wanu. Sinthani ndandanda ndi zizolowezi zanu za tsiku ndi tsiku. Idyani nthawi zosiyanasiyana, kapena idyani zakudya zing'onozing'ono zingapo m'malo mwazikulu zitatu. Khalani pampando wina kapena chipinda china.

Khutitsani zizolowezi zanu pakamwa m'njira zina. Idyani udzu winawake kapena chotupitsa china chochepa kwambiri. Kutafuna chingamu chopanda shuga. Kuyamwa ndodo ya sinamoni. Yerekezerani kusuta ndi udzu.

Chitani masewera olimbitsa thupi. Yendani kapena mukwere njinga. Kuchita masewera olimbitsa thupi kumathandiza kuthetsa chilakolako chofuna kusuta.

KHazikitsani ZOLINGA ZINA

Khazikitsani zolinga zakusiyira kwakanthawi ndikudzipindulitsa mukakumana nazo. Tsiku lililonse, ikani ndalama zomwe mumakonda kugwiritsa ntchito pa ndudu mumtsuko. Pambuyo pake, gwiritsani ntchito ndalamazo pazinthu zomwe mumakonda.

Yesetsani kuti musaganizire zamtsogolo zomwe muyenera kupewa kupewa kusuta. Tengani tsiku limodzi panthawi.

Kuwomba kamodzi kapena ndudu imodzi kungakulimbikitseni kwambiri. Komabe, sikulakwa kulakwitsa. Chifukwa chake ngakhale mutakhala ndi ndudu imodzi, simuyenera kutenga ina.

MFUNDO ZINA

Lembetsani pulogalamu yothandizira kusuta. Mzipatala, madipatimenti azaumoyo, malo okhala, ndi malo ogwirira ntchito nthawi zambiri amapereka mapulogalamu. Dziwani zambiri zamatsenga kapena njira zina.

Funsani wothandizira zaumoyo wanu za mankhwala omwe angakuthandizeni kusiya chikonga ndi fodya ndikukulepheretsani kuyambiranso. Izi zimaphatikizapo zigamba za chikonga, chingamu, lozenges, ndi opopera. Mankhwala omwe amathandizidwa kuti achepetse kulakalaka kwa chikonga ndi zizindikiritso zina zakusiya ndi varenicline (Chantix) ndi bupropion (Zyban, Wellbutrin).

Tsamba la American Cancer Society, The Great American Smokeout ndichinthu chabwino.

Webusayiti ya smokefree.gov imaperekanso zidziwitso ndi zothandizira anthu osuta. Kuyimbira 1-800-QUIT-NOW (1-800-784-8669) kapena 1-877-44U-QUIT (1-877-448-7848) kukupatsani mwayi wopereka upangiri waulere kwaulere mchigawo chanu.

Koposa zonse, musataye mtima ngati mukulephera kusiya kusuta koyamba. Chizolowezi cha chikonga ndi chizolowezi chovuta kusiya. Yesani zina mosiyana nthawi ina. Pangani njira zatsopano, ndipo yeseraninso. Kwa anthu ambiri, pamafunika kuyeserera kangapo kuti athetse chizolowezichi.

Ndudu - malangizo amomwe mungasiyire; Kusuta fodya - malangizo amomwe mungasiyire; Fodya wopanda utsi - malangizo amomwe mungasiyire; Kutha fodya - malangizo; Kutha kwa chikonga - malangizo

• Kukonzekera kwa m'mimba kwa aortic aneurysm - kutseguka - kutulutsa
• Angina - kumaliseche
• Angina - zomwe mungafunse dokotala wanu
• Angioplasty ndi stent - mtima - kutulutsa
• Kuyika kwa Angioplasty ndi stent - mtsempha wa carotid - kutulutsa
• Angioplasty ndi stent mayikidwe - zotumphukira mitsempha - kutulutsa
• Kukonza kwa aortic aneurysm - endovascular - kutulutsa
• Kukonza aneurysm ya ubongo - kutulutsa
• Opaleshoni ya mtsempha wa Carotid - kutulutsa
• Matenda osokoneza bongo - akulu - amatulutsa
• Kulamulira kuthamanga kwa magazi
• Mitsempha yakuya - kutulutsa
• Matenda ashuga - kupewa matenda amtima komanso kupwetekedwa mtima
• Esophagectomy - kutulutsa
• Kudulidwa kwamapazi - kutulutsa
• Matenda a mtima - kutulutsa
• Matenda a mtima - zomwe mungafunse dokotala wanu
• Opaleshoni ya mtima - kutulutsa
• Opaleshoni yamtima - yotulutsa pang'ono - kutulutsa
• Matenda a mtima - zoopsa
• Kulephera kwa mtima - kutulutsa
• Opaleshoni ya valve yamtima - kutulutsa
• Kudulidwa mwendo - kutulutsa
• Opaleshoni m'mapapo - kumaliseche
• Malire a zotumphukira zimadutsa - mwendo - kutulutsa
• Chibayo mwa akulu - kutulutsa
• Sitiroko - kumaliseche

• Kusiya kusuta
• Zoopsa zosuta

Atkinson DL, Minnix J, PM wa Cinciripini, Karam-Hage M. Nicotine. Mu: Johnson BA, mkonzi. Mankhwala Osokoneza bongo: Sayansi ndi Kuchita. Wachiwiri ed. Philadelphia, PA: Elsevier; 2020: chap 23.

Benowitz NL, Brunetta PG. Kusuta koopsa ndi kusiya. Mu: Broaddus VC, Mason RJ, Ernst JD, et al, olemba. Murray ndi Nadel's Bookbook of Respiratory Medicine. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier Saunders; 2016: chap 46.

Rakel RE, Houston T. Chidakwa. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 49.

Siu AL; Gulu Lankhondo Loteteza ku US. Njira zopewera kusuta fodya mwa akulu, kuphatikiza amayi apakati: Ndemanga ya US Preventive Services Task Force. Ann Intern Med. 2015; 163 (8): 622-634. (Adasankhidwa) PMID: 26389730 adatulutsidwa.ncbi.nlm.nih.gov/26389730/.