Ingabe Ukubhema Kuyarhelebha Na
Ngakhutjhwa ibhokisana lelizwi ngemva kokuphathwa yikankere ngebanga lokubhema. Manje ngiphefumula ngetjhuba elivulwe emphinjenami .
Ngangicabanga bona angeze kwangenzakalela. Ngangingeze ngabanjwa yikankere kodwana ngangizikhohlisa.
Ngibawa bona ulise ngesikhathi usakghona ukuphefumula, ukukhuluma nokukhamba.
OKUNGAPHAKATHI
Amabanga wokulisa
Ungakghona ukulisa
Kubudisi kangangani ukulisa ukubhema
Kungani kufanele ulise
Ukubhema kuyabulala
Amalwelwe abangwa kubhema, awakubulali kuphela
Umndeni nabangani
Itjhefu egwayini
Inzuzo yokulisa
Manje uvinjwa yini
Ungalisa njani
Ukuzilungiselela ukulisa
Ukulisa
Ukuragela phambili ngemva kokulisa
Ukuphila nokuzitsomula
Uhlala utjhaphulukile
Imibuzo yokugcina
UNGAKGHONA UKULISA
Uyafuna ukulisa ukubhema kodwana awazi bona ungalisa njani Lencwajana ngeyakho!
Sizakurhelebha ukulisa ukubhema ngokuhlathulula bona kwenzekani kuwe nawulisa ukubhema, ukuthi kungani kwenzeka nokuthi ungaqalana njani nemiraro ongahlangabezana nayo.
Kunamagadango amane wokulisa ukubhema:
Ucabanga ngokulisa
Uzilungiselela ukulisa
Ulisa ukubhema
Usebenzela ukuhlala ungabhemi
Ngangisaba ukulisa ukubhema. Ngangizitjela bona: nginegandelelo elikhulu, ngiyathukwa, angikakulungeli. Kwakuqaleka kuyinto ekulu khulu. Ngathoma ukulinga, ngalisa manje ngiyazibuza bona ngangesaba ini. (Ngangibhema ama-30 ngelanga esikhathini esiminyaka eli-12).
KUBUDISI KANGANGANI UKULISA UKUBHEMA
Abanye abantu bathola kubulula ukulisa ukubhema. Abambalwa bakuthola kubudisi ukulisa. Kodwana, ebantwini abanengi ukulisa akusilula namkha akukghoneki.
Nakhu abahlanu ababebhema abakutjhoko ngokulisa:
Ngakhetha ilanga ngabambelela phezu kwalo. Kwakulula kunalokho engangikucabanga ngemva kokukhuluma ngokutsomuka. (Owayebhema ama-25 weensegerede ngelanga eminyakeni ema-23).
Ngalinga bekwaba kathathu. Ekugcineni, ngaphatha ipakana kimi. Ngasebenzisa ukuzilawula ngapheze ngarhapha iimveke ezintathu.
Owayebhema ama-20 weensegerede ukuya kwezima-40 ngelanga eminyakeni esi-6
Mina nomnganami saqunta ukulinga ukulisa ngokuhlanganyela. Sarhelebhana begodu kwakulula. (Owayebhema ezili-15 iinsegerede ngelanga eminyakeni ema-34)
Ngizizwa nginommoya ophasi begodu nginethabo. Nangiqala emva kwakubulula. (Owayebhema ama-30 weensegerede eminyakeni ema-32)
Begodu inengi labagade babhema livumelana nesitatimendesi:
Nasele ngizitjelile engqondweni ngingakghona ukulisa.
Nawuqalana nento oyisabako, ukuyesaba kuyaphela. Ongaziwako
KUNGANI KUFANELE ULISE
Kunamabanga amanengi wokulisa. Uzakuphila isikhathi eside begodu angeze usezwa ubuhlungu obukhulu uthole namalwelwe. Ukuzitjhaphulula ekuthembeleni esidakini esinamandla esifana nokubhema isegerede kuzakwenza uzizwe uphilile.
Nakhu ozakuzuza nawulisa ukubhema. Yenza itshwayo hlanu kwalezo eziqakathekileko kuwe, ngifuna ukuba nepilo ehle ngifuna ukutjhaphuluka emukghweni omumbi obizako nomotjhako ngizokubulunga imali pheze iinkulungwana ezi-4 zamaranda ngonyaka epakeni yinye ngelanga nasibala ngamanani ka-2002
angifuni ukulawula sisegerede ngizokuphefumula ngcono kuzokuphela ukutshwenyeka ngokuthi kungenzeka bonyana ngiyazibulala angeze ngiziwe njengokhatjhelwa ngaphandle emihlanganweni yomphakathi nangihlana nabangabhemiko angeze ngisahlanza izembatho ezinukako, ngithinthe izitja zomlotha ezinukako, iinquntu zesegerede namkha amakamaro anukako angeze ngikhulise abantwana bami ngentuthu ngifuna ukuba sibonelo esihle ebantwaneni bami angeze ngisilaphaze ummoya ophefumulwa ngabanye
Yiba nombono wepilo enganantuthu nenepilo.
Manje qedelela umutjho ngokutlola amabanga wakho aqakathekileko wokulisa.
Ngiqunte ukulisa ukubhema ngombana
UKUBHEMA KUYABULALA
Ngokuya kweHlangano yezePilo yePhasi, ukubhema kuzokuba ngunobangela okhamba phambili wokuhlongakala ngo-2030.
ESewula Afrika amalwelwe akhambelana negwayi abulala pheze abantu abaziinkulungwana ezima-25 ngonyaka munye. Lokhu kufana nokuthi isiphaphamtjhini esikhulu siwe siphahlazeke sibulale boke abakhweli EMALANGENI AMANYE NAMANYE AMAHLANU.
Godu kungani ukubhema kuyingozi kangaka Nanti irhemo lamalwelwe abangwa kubhema namkha okuwenza arhagale:
Ubulwelwe behliziyo
Ubulwelwe bemithambo yeengazi
Ukungasebenzi kuhle emsemeni
Begodu kibomma:
Ukubonakala kokuthoma kokungasatholi abantwana nokuphela kwamathambo.
Ukungezelela, amasana abelethwa bomma ababhemako kunekghonakalo yokobana abelethwe anobudisi obuncani, abelethwe ahlongakele namkha ahlongakale ngaphambi kwelanga lawo lamabeletho lokuthoma.
Ngamanga intombi yami yokuthoma bengabhema isegerede ngalo ilangelo; angizange ngisaba naso isikhathi segwayi ukusuka mhlokho. Arturo Toscanini, umvumisi wekhwaya odumileko.
AMALWELWE ABANGWA KUBHEMA, AWAKUBULALI NJE KUPHELA
Angenza ipilo yakho ibe ngengasimnadi iminyaka eminengi:
Imithambo yeengazi evalekileko ingabanga ubuhlungu eenyaweni lokha nawusikinya umzimba begodu ingarholela ekuqintweni komlenze.
Imiraro yesifuba efana ne-emphysema ingakutjhiya umumuntu ohlala alele iminyaka eminengi, ulwela ukuphila.
Ababhemako bavame ukuthoma ukuba nemiraro eminyakeni ephakathi kwema-30 nema-40, kodwana nabaneminyaka eli-18 ubudala abaphili ngendlela abangani babo abangabhemiko abaphile ngayo.
UMNDENI NABANGANI
Umndenakho nabangani bangazuza ekuliseni kwakho igwayi.
Bangathabela ummoya wokuphefumula omutjha
Abantwana balabo abangabhemiko banamathuba amancani wokuthi nabo bangabhema
Abangabhemiko abahlala nobhemako bangathola ikankere yamaphaphu nobulwelwe behliziyo ngokubhema buthule
Abantwana abancani emakhayeni wababhemako basengozini ekulu yokuthola i-asthma, namkha balaliswe esibhedlela ngokuphathwa yi-pneumonia namkha i-bhronchitis.
Kuwe, umndenakho nabangani inzuzo ithoma mhlana ulisa ukubhema.
MANGA UMUNTU ONGABHEMIKO UZWE UMEHLUKO!
ITJHEFU EGWAYINI
Intuthu yegwayi yihlanganisela yamakhemikhali angaphezu kwe-4500.
Kwesinye isikhathi ngihlala phambi kwesiboniboni ngizibone ngirhogela intuthu enetjhefu. Nangathana bengisekampeni yokuvalela amanaba omunye umuntu alinga ukungenzisa lokho, bengingafuna ukumbulala. - ongafuni ukuziveza obhemako.
INZUZO YOKULISA
Inzuzo yokulisa ukubhema
Nawungobhema iinsegerede ezima-20 ngelanga begodu ulisa lomukghwa, amathuba kukuthi umzimbakho uzakwehlakalelwa ngokhunye okufana nalokhu:
Kungakapheli ama-wara asi-6 ibetho lehliziywakho liyehla negandelelo leengazi lehla kancani. Kungathatha ukusuka emalangeni amathathu ukuya kwama-30 bona igandelelo leengazi libuyele ebujameni balo.
Phakathi kwama-awara ali-12 nama-24, i-carbon monoxide iyaphela emzimbenakho. Ukusebenza kwamaphaphu kuyakhuphuka. Angeze usaphelelwa mumoya lokha nawusebenza ngamandla begodu amandlakho wokubambelela azakukhuphuka.
Ngesikhathi samalanga ambalwa uzakuthoma ukuzwa nokunukelela kuhle. Imizwa yakho yokunambitha neyokunukelela izakubuya. Uzazizwa unethabo khulu ngemva kokuphumelela into obewucabanga bona angeze wayithola.
Kungakapheli amalanga amanengi iinkhohlela ezibuthelelana emaphatjhini uzakuthoma ukuzikhohlela eemvekeni ezilandelako. I-cilila okuyindlela yemvelo yokuzihlanza komzimba ithoma ukusebenza kuhle.
Kungathatha pheze iinyanga ezintathu bona ama-cilia asebenze kuhle ngokuzeleko ukuhlanza amaphaseji wamaphaphu wakho. Kungakapheli iimveke ezintathu amaphaphu wakho azabe asebenza ngcono. Ukusikinya umzimba kuba lula.
Kungakapheli iinyanga ezimbili, ukukhamba kweengazi ezithweni kuba ngcono. Uzakuba namandla amanengi (begodu uzwe ukuzethemba nokwaneliswa).
Ngemva kweenyanga ezintathu indlela yokuzihlanza kwamaphaphu izakusebenza ngendlela efaneleko. Nawungubaba, imbewu yakho yobudoda izakubuyela ebujameni obufaneleko begodu nesibalo sayo sizakwanda.
Kancani kancani, izinto ezakha iingazi zakho namaseli asemaphatjhini azakubuyela ebujameni obufaneleko. Lokhu kungathatha isikhathi eside.
Ngemva kweenyanga ezili-12 ingozi yobulwelwe behliziyo obaziwa nge-coronary pheze behle ngesiquntu kunalabo abaragela phambili nokubhema. Kungakapheli iminyaka emihlanu ingozi yekankere yamaphaphu yehla ngesiquntu.
MANJE UVINJWA YINI
Kungenye yezinto zokuzithabisa ezimbalwa engisele nazo.
Asiqale into ebizwa ngokuzi thabisa . Ikwenza ukhohlele, iluma umphimbakho, itjhiya amabala eminweni, ibanga isila, isilaphaza ummoya, iyingozi ebanga imililo begodu ngemva kokukunikela ithabo, awaneliswa ngakho uzakufuna ukubuyelela godu.
Imnganami kuphela enginaye
Ukubhema kuthembisa ubungani, kodwana kuyakulimaza. Kweba isikhathi sakho, amandlakho nemalakho. Ukudlula lapho kungagcina ngokuthatha ipilo yakho. Mhlobo bani womngani lo
Ukubhema kuthambisa imizwa yakho
Iqiniso kukobana into eyodwa igwayi eliyiqedako kungazigedli okubangwa kukghalekela esinye isegerede! Kuneendlela ezinepilo zokuqalana negandelelo kunokobana usebenzise igwayi. (Qala ikhasi 24).
Sewudlulelwe sikhathi sokulisa manje
Awukadlulela sikhathi sokobana ulise igwayi. Nanyana umdala kangangani, ingozi yokungasaphili kuhle ngebanga lokubhema iyehla lokha nawulisako. Liqiniso, kungaba ngcono nawungalisa msinyana. Usese nesikhathi sokulisa.
Ngilinge koke kodwana ayikho into esebenzako
Kwanje kungehluka. Irhelebho ulithola lula ngomtato . Dosela inomboro ethi 720 3145. Isiyeleliso salencwajana sisebenzele iinkulungwana ezinegi zalabo ababebhema. Funda ngemitjhapho yakho eyadlulako begodu uphumelele ngalesisikhathi.
UNGALISA NJANI
UKUZILUNGISELELA UKULISA
BEKA ILANGA LOKULISA
Qunta mayelana nelanga ozakulisa ngalo ukubhema. (Ungaqunti ukuLINGA. Qunta ukuLISA). Beka ilanga ongeze waba ngaphasi kwegandelelo ngalo kodwana ungabeki amabanga angenza bona ubekele ngeqadi ilanga lokulisa. Beka ilanga ukusuka evekeni ukuthoma namhlanjesi bewuzulungiselele ngokwengqondo.
THOLA ISEKELO
Umndeni, abangani nalabo osebenza nabo bangaba lirhelebho elikhulu emuntwini ofuna ukulisa ukubhema. Nanzi ezinye izinto ongabawa bazenze:
Ngibawa bona ningibekezelele ngombana nginehliziyo encani namkha ngisilingeka msinyana emalangeni ambalwa ngemva kokulisa ukubhema. Lokhu kuzakuphela msinya.
Ningangilingi. Ukubona nokunukelela isegerede kuzakwenza kube budisi kimi ukulisa. Ngakho, ngibawa ninganginikeli isegerede. Begodu nakukghonekako, ningabhemeli phambi kwami.
Ngirhelebhani. Hlalani ningitjela bona niyathaba lokha nangilisa ukubhema.
Ngiphani umvuzo beningibonge. Yenzani izinto ezincani ukutjengisa bonyana niyazikhakhazisa ngami.
Ningangitshwenyi. Yibani nokuzwisisa.
Ngikhuthazani lokha nangithola ubudisi. Ngitjelani bona ngingalisi.
Linga ukuthola ogade abhema njengomuntu ozakusekela umuntu owaziko bona ukubhema kunjani. Thola umuntu ongafuna irhelebho lakhe ngesinye nesinye isikhathi - umuntu ozakulalela, ingasi ozakwahlulela. Ungafuna godu ukujoyina isiqhema sokusekela salabo abangasabhemiko nayikuthi sikhona endaweni yangekhenu.
TLAMA IHLELO LOKUZISINDISA
Uzakutlhoga iinjamiseleli zokubhema. Ungathola ukwaneliswa ngokomlomo okubuya eenlibazisini ezinikela amandla amancani, itjhingamu namkha iingojwana zokukhupha ukudla emazinyweni. Gcina izandla zakho zisebenza ngaso soke isikhathi ngokusebenzisa iimpensela, imincamo yokuzigedla namkha ibholo ye-squash.
Kufanele uqunte bona uzokusebenzisa okunanyathiselwa esikhunjeni, itjhingamu namkha ispreyi somlomo esine-nicotine. Leziinsiza zingakurhelebha khulu ekwehliseni amatshwayo wokuzitsomula ngemva kokulisa. Khuluma nodorhoderakho namkha usokhemisi msinyana. Kodwana ungalisa ngaphandle kokusebenzisa iinsiza.
THATHA ISIQUNTO NGEMIVUZO YAKHO
Ngombana wenza itjhuguluko elikhulu epilwenakho, kufanele uzitende. Tlama imivuzo ozazinikela yona nawusendleleni yokulisa.
Lemivuzo akukafaneli bona ibize khulu. Begodu kufanele uyibhadele ngokusebenzisa imali oyibulunga ngokungathengi isegerede. Isibonelo kungaba ziincwadi, iimbali, kokuhlikihla emgogodlha nokuthola isikhathi esinengi sezinto ozigedla ngazo. Beka imali oyibulungako ngesibulungelweni ngamalanga uzayibona isanda. Thengela wakwakho nabantwana izipho ukubathokoza.
IINDLELA ZOKULISA
Ithuba lakho elihle lokuphumelela kulisa isegerede kabuthaka kunobana ulise kanye. Nawulinga ukwehlisa, isegerede esinye nesinye siba ngesiqakatheke khulu kuwe, okwenza kube budisi ukulisa iinsegerede ezimbalwa zokugcina.
Kodwana, woke umuntu wehlukile begodu ungathanda ukwehlisa kancani kancani ngaphambi kokulisa.
thoma ukubhema kancani esinye nesinye isegerede
Thoma ngokwehlisa isibalo sokudosa okuthathako kwesinye nesinye isegerede. Thoma ngokwenza umthalo osarenghi mazombe phakathi naphakathi kwesegerede. Bhema kuphela ukufikela kilomthalo bewujame. Ilanga nelanga tjhidisa iringhi itjhinge phasi khona uzakubhema kancani kancani isegerede.
Indlela engcono yokulisa ukubhema kulisa ungathi nange, begodu namkha kodwana. - Edith Zittler cima isegerede sakho
Bopha ipaka yesegerede ngebhande khona nawuvula isivalo uzakukateleleka bona uyisuse. Lokhu kuzakurhelebha bona ungafikeleli isegerede ngombana uzakuthatha isiqunto engqondweni sokungabhemi.
Ngakho-ke ukusuka namhlanje bhema kuphela leso segerede osifuna kwamambala.
Ithi awa!
Bhema kuphela isegerede sakho begodu yala osiphiwako.
Igwayi namkha Ipilo
Zikhethele.
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UKULISA
UBUSUKU NGAPHAMBI KWELANGA LOKULISA
UBUSUKU NGAPHAMBI KWELANGA LOKULISA
Lahla soke isegerede sakho, soke sokugcina. Yenza isiqiniseko bona akuna segerede esiseleko ngitjho neenquntu zesegerede
Lahla kokutjhisa igwayi nokulahlela imilotha godu. Nawungakuboniko kuyaphuma emkhumbulweni.
Jamiselela iinsegerede ngeentjhingamu ezinetjhukela, iingojwana ezidliwako, iingojwana zokukhupha ukudla emazinyweni namkha imincamo yokuzigedla ukugcina izandla nomlomakho kunento okuyenzako.
Hlala unethemba. Ukulisa ukubhema yiselela. Ungakwenza!
Nawusebenzisa iinsiza ezifana netjhingamu ye-nicotine, okunanyathiselwa esikhunjeni namkha ispreyi, yenza isiqiniseko sokobana uyakwazi ukuzisebenzisa. Funda iphetjhana elingaphakathi kwepakana ngokuyelela.
Bhema isegerede sakho sokugcina bewulayelise inaba lakade.
ILANGA ELIKHULU
Namhlanje lilanga elikhethekileko lilanga LOKULISA UKUBHEMA. Lilanga lokobana uziphathe kuhle. Zigedle begodu ungazibeki ngaphasi kwegandelelo elikhulu.
QALANA NELANGA NGALINYE
Ukulisa ukubhema unomphela kubonakala njengegadango elikhulu. Ngakho qalana nelanga ngalinye. Ungacabangi ngokungabhemi godu. Cabanga ngokulisa ngokuqalana nelanga elinye nelinye. Zitjele bona: Angeze ngibheme namhlanje begodu ungalingi. Yenza ilanga lokuthoma kube lilanga elikhulu. Mhlamunye lala khudlwana embhedeni namkha vuka ekuseni khulu. Sela ijusi esikhundleni sokudla kwekuseni. I-acid izakurhelebha ukuqeda i-nicotine. Tlama ukuzitenda imini yoke njengomvuzo wokulisa ukubhema. Zikhakhazise begodu uzihalalisele ekupheleni kwelanga elinye nelinye ngepumelelo yakho.
Ihloso yakho kuqeda ilanga elilandelako. Qalana nokukghaleka ngesikhathi sinye bewukuhlule.
BALEKELA UKULINGEKA
Zenzele ibhoduluko elihlwengileko, elitjha, elinganantuthu
Balekela ababhemi. Qeda isikhathi nabangabhemiko.
Balekela iindawo lapho wawuvame ukubhemela khona begodu ungahlali emaphikweni okubhenyelwa kiwo.
Evekeni yokuthoma namkha yesibili linga ukubalekela utjwala, ikofi nezinye iinselo oziyamanisa nokubhema.
UKUQALANA NOKUKGHALEKA
Lokha nawukghalekako, ngilokhu okufanele ukwenze:
Zikhumbuze amabanga enze ulise ukubhema (qala ekhasini 4).
Zitjele uthi: Ngikhetha ukungabhemi .
Zijayeze okuhlanu okufanele ukwenze okungenzasi.
Sebenzisa itjhingamu ye-nicotine, okunanyathiselwa esikhunjeni, ispreyi nayikuthi uqunte ukusebenzisa lokhu.
Sela amanzi
Lokhu kulula, kodwana kuyasebenza ukubalekela ukubhema. Eqinisweni kufanele usele phakathi kwamarhalasi abu-8 nali-10 wamanzi namkha ijusi ngelanga. Amanzi azakurhelebha ukuqeda i-nicotine emzimbenakho. Ungaseli amanzi amanengi nayikuthi usebenzisa okunanyanthiselwa esikhunjeni, itjhingamu namkha ispreyi.
Nasingatjhugulukiko asikhuli. Nasingakhuliko asiphili [ukukhula] kungatjho ukulisa into oyijayeleko kodwana ekuqintelako. Gail Sheehy, Umtloli
Ukuphefumula ngokudosa ummoya khulu
Hlala uthule begodu upholile ngokuphefumula ngokudosa ummoya khulu. Lokho ungakwenza ngalendlela:
Phefumula ngokudosa khulu ummoya ngeempumulo zakho
Bamba ummoya nawenza njalo ubale kane
Phefumula buthaka ngomlomakho
Buyelela lamagadango kane namkha kahlanu bewuzizwe uthulile
Yenza okhunye
Hlala umatasatasa ngokususa ingqondwakho esegeredeni. Isibonelo, ngemva kokudla ungahlali etafuleni hlamba, uhlambe amazinyo, uthathe ikhambo, uhlanze ikoloyi namkha injakho.
Yenza irhemo lemisebenzana yamsinya nelula godu yenze eminye yalemisebenzi lokha nawuzwa kuthi bhema. Ungalinga ukwenza umdlalo wamagama. Funda imagazini. Lalela umvumo. Yidla umhlaza. Ngena ngebhadeni uzigedle.
KUHLULA UKUBHEMA
Khulumisana nabangani
Ukukhuluma ngalento kungakwenza bona uzizwe ngcono. Ukukhuluma nowakhe wabhema kungaba lirhelebho elikhulu. Namkha dosela i- Tobacco or Health Information Line enomborweni ethi 720 3145 nawufuna isiyeleliso emuntwini obandulweko.
Ukuriyada
Ukukghaleka kungathatha imizuzu embalwa bekuphele. Lokha ukukghaleka nakungasi kukhulu ungalinda kuphele. Bala ukufika ku-100 namkha funda ikondlo efitjhani namkha umthandazo. Ukukghaleka kuzakuphela.
Zitjele bona angeze.
Zinikele imilayo nasi: ungakwenzi! Lisa. Lokhu kungaba budisi kodwana ngingakwenza.
Yenza umkhumbulwako ukusebenzele ungaphikisani nawe;
Nawuthoma ukucabanga bona kungaba kuhle kangangani ukubhema, kungcono ucabange ngamaphaphu anamabala abangwa yi-tar. Namkha cabanga ngokuthi abantu bazakudana kangangani nawungathoma ukubhema godu.
Zikhumbuze izinto ezikusilingako ngesegerede namkha ezikwenza uthabe ngombana ulisile. Yithi ngikhetha ukungabhemi.
Begodu nawuzizwa unommoya ophasi, khuphula ummoyakho ngokuzicabanga uphile kuhle, uphefumula lula begodu uthabela ipilo. Ngubani ofuna ukudoswa
Ungazitlhuweli. Gade ungungazimbi. Manje umthumbi. Igwayi lingahlulwa!
UKURAGELA PHAMBILI NGEMVA KOKULISA
Iveke yokuthoma uzayithola ibudisi khulu. Ngemva kwalokho uzakukghona ukulawula imiraro.
Abanye abantu ababi namatshwayo abangwa kulisa namkha wokuzitsomula, kodwana abantu abanengi bazakuba namatshwayo ambalwa. Lokhu ngokujayelekileko kuzakuphela eemvekeni ezimbili, kodwana okhunye, okufana nokukghaleka nokulamba kungathatha isikhathi eside.
Ngokujayelekileko kuthatha iinyanga ezintathu ngaphambi kobana uzigedle ngokuzeleko ngepilo yakho etja njengomuntu ongasabhemiko.
Akunabantu ababili abafanako uhlukile. Inengi leenyeleliso zokujamelana nokulisa ukubhema zizakusebenzela ngesikhathi ezinye zingeze. Kukuwe bona ukhethe lezo ezizokusebenza kuwe.
Kungcono ngibe mumuntu ongabhemiko okghalekela ukubhema mhlokho kunomuntu obhemako nokghalekela ukulisa ngamalanga. ongaziwako
UKUPHILA NOKUZITSOMULA
Ungahle ubone amatjhuguluko ambalwa emzimbeni nekuzizweni ngemva kokulisa. Lokhu kuzakuthatha amalanga ambalwa ngemva kokulisa begodu kujayelekile.
ITSHWAYO
UNOBANGELA WETSHWAYO
UMSEBENZI WOKUJAMELANA NALO
Ukukghaleka
Umzimbakho ujayele ukunikelwa i-nicotine njalo
Ukukghaleka okukhulu kuvame ukuthatha imizuzu ethoma komunye ukuya kwemihlanu ngaphambi kokuphela. Yenza okhunye ukuzigcina umatasatasa bewudlule lomuzwa sela amanzi, zithabulule umzimba ngokuphefumula.
Ihloko elula nokukulahlekela kucabangisisa
Pheze kubangwa kutlhogeka kwe-nicotine
Zigedle. Ungazibeki ngaphasi kwegandelelo khulu emalangeni ambalwa wokuthoma. Zisikinye umzimba khudlwana, sebenza isikhathi esincani bewuphumule. Yenza isiqiniseko sokobana udla kuhle.
Ukukhohlela
Amaphaphu wakho akhupha i-tar namathimila amanengi
Sela kancani amanzi atjhisako. Ukukhohlela kuzaziphelela.
Ukwethuka nokutshwenyeka
Amazinga aphasi we-nicotine eengazini
Thatha ikhambo, hlala ngemanzini afuthumeleko bewulinge imikghwa yokuzigedla. Khuluma nomuntu ngemizwa yakho.
Igandeleleko
Pheze nakho kubangwa kutlhogeka kwe-nicotine
Ukusikinya umzimba kancani (imizuzu emihlanu namkha elitjhumi yokuthatha ikhambo elincani) kungarhelebha ukukhuphula ummoya wakho. Imiraro yakho ingararululwa. Qalana nayo ngamunye ngamunye namkha kancani kancani.
Indlala
Ukusebenza komzimbakho ngokwamakhemikhali ebujameni obujayelekileko
Yidla ama-popcorn, imihlaza, ama-prunes kanye nezinye iinlibazisi ezinikela amandla. Linga ukudla ukudla okuncani okusithandathu ngelanga. Sela amanzi amanengi!
Ukuhlubayela
Ngena ngemanzini afuthumeleko bewusele irhalasi lebisi elifuthumeleko ngaphambi kokuyokulala, vuka ufunde namkha lalela umrhatjho. Ukusikinya umzimba ngaphambi kokuyokulala kungarhelebha.
Gcina umnuko omutjha ngemlonyeni ngokurhuhla amazinyo nokusebenzisa isihlanzimlomo namkha ispreyi sommoya omutjha
Zisikinye umzimba ngokuzelula
Zinikela ukuphumula okwaneleko
Zinikele isikhathi salemisebenzi eqakatheke khulu kuwe
Amanye amatshwayo ajwayelekileko: kukoma komlomo, umphimbo onamalonda, ihloko ebethako, imiraro yokusileka kokudla, ukudinwa, ukulila nama-ulcer womlomo.
Umtato welwazi ngeGwayi namkha ngePilo 720 3145
Ukwehlula igandelelo
Nasi indlela elula yokuzigedla nokuzizwa uthulile. Kokuthoma, yehlisa itjhada eliseduze. Hlala ngokuzigedla, vala amehlwakho bewuphefumule buthule. Tjheja khulu ukuphefumula kwakho bewutjho igama elithi: thula namkha zigedle njengombana uphefumula. Ngemva kwemizuzu emihlanu namkha elitjhumi uzazizwa umutjha.
Ukuqalana nokunona
Ngokulingeneko, ababhemako bazuza amakhilogremu amabili ngemva kokulisa. Kwesinye isikhathi lokhu kungombana umzimba usebenzisa amandla amancani kunangaphambilini. Ngokujayelekileko, kungombana abalise muva nje bayadla kunokobana babheme.
Akutjho bona kufanele unone
Tlama ukudla kwakho. Yidla ukudla okuncani kathathu ukuya kusithandathu kunokobana udle ukudla kunye okunengi
Balekela ukudla okunamafutha
Yidla khulu iinthelo ezitjha nemirorho
Hlala umajadu sikinya umzimba khudlwana (isibonelo, ukukhamba khamba endaweni ohlala kiyo)
Ungethukwa nawunona khudlwana. Ubudisi bakho buzakubuyela ebujameni begodu ngemva kwesikhathi uzakwehlisa amakhilogremu amanengi.
Ukubhema akusiyindlela yokulawula ubudisi bakho: Kuneendlela ezingcono zokwenza lokho. Inzuzo yokulisa ukubhema idlula ingozi yokuthola amakhilogremu ambalwa. Nawufuna ilwazi elinabileko ngokudla ngokunepilo thinta ngomtato i-Heart Foundation of Southern Africa enomborwenu yerhelebho ethi 0800 223 222.
Nawubhemako
Bekunenye into engakakhambi kuhle! Bewuphethe isegerede. Uzizwa unomlandu begodu usengozini yokubuyela ekubhemeni. Akukafaneli kube njalo!
Funda ngalokho okukwehlakaleleko. Khuyini okwathoma ukukghalekela ukubhema Kghani kwakukubona nokunuka kwesegerede Kghani kwakukuthola igandelelo Ngikuphi owawungahle ukwenze ukubalekela ukubhema Uzakuphila njani nokukghalekela ukubhema esikhathini esizako
Manje buyela amabangeni wakho wokulisa bewuzitjele bona: Angeze ngilise umzamo ongaka uphelele emmoyeni. Ngisese mumuntu ongabhemiko! Manje thoma lapho ugcine khona.
UKUHLALA UTJHAPHULUKILE
Qalana neLanga ngaLinye ngeSikhathi sinye
Iselela yanamhlanjesi yanele; kungani ungaqalani nekusasa Sebenzisa amathulusi wakho wokujayela ubujamo afana nehlelo lokuziSindisa , umuntu okusekelako, ukuphefumula ngokudosa ummoya khulu nokukhumbula ukusikinya umzimba.
Yiba nehliziyo! Okumbi kuzakuphela pheze evekeni yinye, kodwana kungathatha iinyanga ezintathu ukuzizwa njengomuntu ongabhemiko.
Ngemva kobana ukuzitsomula okumbi sele kuphelile, kungenzeka bonyana usatlhoga ukuqalana nepi. Ngakho yenza isiqiniseko sokobana uyazivuza ngokuhlala kude nesegerede. Lokha ukughalekela ukubhema nakufikako, zikhulumise bona ungenzi. Zikhumbuze bona: ngikhetha ukungabhemi.
Yithi: AWA! namhlanje, kusasa nangamalanga ngemva kwalokho.
Iingozi ezikhona manje ngilezi:
Kucabanga bona isegerede sinye angeze sakulimaza eqinisweni sizakulimaza. Babantu abancani abangabhema mhlokho. Lokhu kutjho bona ungobhemako, namkha awusuye.
Ithabo. Ukuhlala nababhemako nokuba khona kotjwala yihlanganisela eyingozi ngakho tlhogomela. Ungazinikeli imvumo yokubhema; zinikele imvumo yokuba nepilo ehle.
Ihlangahlangano. Lokhu akunandaba bona uyabhema namkha awubhemi. Kodwana enye nenye ihlangahlangano izakudlula. Begodu nasele kuphelile, uzakuthoma phasi.
NGEMVA KWALAPHO
Usebenze kuhle! Ulise ukubhema. Kodwana ukulisa ngenye into. UKUHLALA UNGABHEMI nakho ngenye ehluke khulu.
Ngalesikhathi uzabe sele utholile bona abantu balisile ukwenza into ekulu ngepumelelo yakho. Ngokuya kwabo, kuphelile. Kodwana wena wazi ngcono. UNGAVUMELI UMNDLANDLA WAKHO UPHELE. Ukutjhaphula esegeredeni nakho kumumukghwa omumbi. Nawuhlala isikhathi eside ungasabhemi, kulapho kuzakubonakala kujayelekile lokhu.
UKULISA UKUBHEMA NGENYE YEZINTO EZIKULU OWAKHE WAZENZA EPILWENAKHO. UHLULE I-NICOTINE BEWATJHUGULULA UMUKGHWA OMUMBI WEMINYAKA EMINENGI. THABA!
IMIBUZO YOKUGCINA
Kuzangithatha isikhathi esingangani ngaphambi kobana ukukghaleka kunyamalale unomphela
Kubudisi ukutjho. Kwabanye abantu kuthatha amalanga ambalwa. Kwabanye kuthatha isikhathi eside nanyana kuba lula ngokuya kwesikhathi.
Indlela engcono yokubulala ukukghaleka kukubulalisa indlala. Ngakho nayikuthi ukondla ngokubhema kuzakuqina.
Kungani kubudisi kangaka ukulisa isegerede
Ikani nawulindele ukuthola ithabo esegeredeni, namkha ulindele ukuqeda ukungazizwa kuhle ikanuko yakho izakuhlala ikhona.
Uzakutjhaphuluka esegeredeni lokha ukubhema nasele kungasadlali indima epilwenakho.
Eqinisweni isegerede sinye angeze sangilimaza ngemva kokulisa ukubhema
Isegerede sinye singarholela kwezinengi begodu ngaphambi kobana wazi, uzabe sele ubuyele lapho wathoma khona.
Angeze kwakghoneka bona ngibheme sinye kuphela ukuzihlola, namkha ukubona bonyana kwakunjani ukubhema
Lokhu semabanga wokubuyela ekubhemeni. Nawukhohliweko bona isegerdere sinambitheka njengani thaba. Awutlhogi ukuzihlola ngokulinga esinye isegerede. Sele udlulile emlingweni oqakathekileko. Ulisile ukubhema!
Kungenzekani nangingathoma godu
Ungalahli ithemba, akutjho bona usisahluleki. Akusi ngiwo woke umuntu ophumelela kokuthoma. Abantu abanengi balinga kambalwa ngaphambi kobana bagcine balise ukubhema unomphela. Ngesinye nesinye isikhathi nawulingako, ungafunda okhunye, okungakurhelebha esikhathini esilandelako. Nanyana ucabanga bona uhlulekile emzombeni, ungabuye uyithumbe ipi.
Zilungiselele, khetha ilanga lokulisa godu begodu ragela phambili begodu UTHOME BUTJHA! Kuhle kodwana UKULISA KANYE BEWUHLALE ULISILE.
Lezizinto zibonakele bona ziyasebenza. Amathuba wakho wepumelelo azakubuyelelwa kabili nawuzisebenzisa ngokuhlanganyela nezinye iinyeleliso ezikulencwajana.
Ngizakwazi njani bona sengitjhaphulukile
Lokha nawungasacabangi ngesegerede. Nawungasabali amalanga. Nawulisa ukuzikhakhazisa ngokulisa, kodwana uthatjiswa kukobana ulisile. Lokha ukuba mumuntu ongabhemiko kubonakala kuyimvelo kuwe.
Lisa lomukghwa begodu uThome ukuPhila buTjha angeze wazisola.
Bonana nodorhoderakho nawufuna ilwazi elinabileko neenyeleliso.
Photo 1: Ingaphandle lephaphu lomuntu ongabhemiko oneminyaka ema-40 ukuya eminyakeni ema-55. Amabala amancani anzima ephatjhini ziinsalela ze-carbon ezibuya ekuphefumeleni ummoya osilapheleko.
Photo 2: Iphaphu elikghubukileko elinekankere liqaleka lihlukile kelijwayelekileko. Lokho okumilako okumhlophe ekupheleni ngehla kwephaphu yikankere. Umonakalo ongemva onzima ngaphandle kwephaphu ubangwa yi-emphysema.
Akukafaneli bona wena namkha labo abakuthandako baqalane nepi enje. Kubonakala ungathi ukulisa akusibudisi ukudlula ukungalisi. ungazimbi wekankere uPhil Walters, oneminyaka ema-57.
Iingidi zabantu iphasi loke zisebenzise i-nrt (nicotine replacement therapy) ukuzirhelebha ukulisa ukubhema. Into eqakathekileko okufanele ikhunjulwe nawufuna ukuhlula isegerede kukobana uthembele ku-nicotine, ingasi isegerede. I-nicotine ikugcina uthembele kiyo, kodwana ezinengi izinto eziyingozi ezibuya ekubhemeni ziphuma eentjhefini ezihlukeneko kanye nezinye izinto ezitholakala esegeredeni: i-carbon monoxide, i-tar ne-carcinogen eyingozi ebanga ikankere, ubulwelwe behliziyo nebamaphaphu kanye neminye imiraro ehlukeneko yezokwelatjhwa.
Ukwelatjhwa nge-nrt kwehlisa lezinto eziyingozi msinyana, godu ngakelinye ihlangothi kwanelisa ukukghaleka okunengi ngokunikela ngenani elilawulwako le-nicotine ngeenlinganiso ezincani bekufike lapho ulungele ukulisa, eqinisweni, uzakutlhoga amandla amancani wokuzimisela ngokwengqondo nawusebenzisa i-nrt (ukwelatjhwa ngokusebenzisa ukubuyiselwa kwe-nicotine) kunokobana ulise khonokho isidaki.
Itjhingamu ye-nicorette ikunikela ilawulo ekukghalekeni kwakho ngeenlinganiso ezitjhugulukako zokusela. Iinanyathiselwa ze-nicorette zilawula ukukghaleka ngokukunikela iinlinganiso zokuselwako ezilawulwako nomphumela oragela phambili ilanga loke. Izandla zomrhogeli we-nicorette zihlala zisebenza, ngakho nawuzakukhutha umukghwa omumbi wokubhema ngokuphila ngokususa igwayi esandleni ulise emlonyeni manje lokhu kukufanele khulu.
Nawufuna ilwazi elinabileko, thintana nomphathi wemikhiqizo ye-nicorette enomborweni ethi 516 5500
Lisa Ukubhema
Thoma Ipilo Butjha
Umhlahlandlela Wakho
Wokulisa Ukubhema
