Ingabe uyabhema? Noma usebenzisa into equkethe i-nicotine njenge-vapes, i-gum, noma i-mawa? Ukungakhululeki okungavamile okuzwayo lapho uyeka ukubhema ngokuzumayo uzama ukuyeka lo mkhuba, umuzwa wokuthukuthela ngisho nezinto ezincane kakhulu, isifiso esiqhubekayo sokwenza into efanayo... Ingabe lezi zinto zenzeke nakuwe? Ungakhathazeki, awuwedwa. Abantu abaningi banalolu lwazi. Namuhla sikhuluma ngalesi simo esibizwa ngokuthi 'Ukuhoxiswa kwe-Nicotine'.
Kalula nje, kuyini ukuyeka i-nicotine?
Kalula nje, yile ndlela umzimba wakho nobuchopho bakho osabela ngayo lapho ulahlekelwa yi-nicotine ngokuzumayo ngemva kokuyiveza isikhathi eside. I-Nicotine iyikhemikhali emlutha kakhulu. Uma ubhema, upheka i-vape, noma uhlafuna i-gum, i-nicotine ingena emzimbeni wakho. Ngokuhamba kwesikhathi, umzimba wakho ujwayela leli zinga le-nicotine.
Cabanga ngakho njengomuntu ophuza itiye njalo ekuseni bese ephathwa yikhanda uma engaliphuzi usuku lonke. Uma umzimba ulahlekelwa yinto obuyijwayele, kubangela ukungakhululeki okuthile. Lokhu kungakhululeki yilokho esikubiza ngokuthi izimpawu zokuhoxa kwe-nicotine .
Kodwa ingxenye engcono kakhulu ukuthi lokhu kungakhululeki kungokwesikhashana . Futhi ngeke kulimaze impilo yakho nganoma iyiphi indlela. Njengoba uqhubeka nokugwema i-nicotine, lokhu kungakhululeki kuzonyamalala kancane kancane.
I-Nicotine itholakala ezintweni ezifana nalezi:
- Ugwayi kanye nogwayi be-E (Vaping)
- Ama-cigar
- Imikhiqizo engenawo ugwayi (isb. i-betel quid, i-mawa, isinemfu)
- I-hookah
Ziyini lezi zimpawu zokuhoxa?
Lezi zimpawu zingase zihluke kumuntu nomuntu. Kodwa nakuba kunezimpawu ezivamile abantu abaningi ababhekana nazo, kukhona nezinye eziba khona kwabanye abantu kuphela. Ake sibone ukuthi ziyini.
| Uhlobo lwesibonakaliso | Incazelo |
|---|---|
| Izimpawu ezenzeka kubantu abaningi |
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| Izimpawu abanye abantu abangase bazibone |
|
Ukuthi lezi zimpawu zimbi kangakanani kuncike ezicini ezifana nokuthi usunesikhathi esingakanani usebenzisa i-nicotine, ukuthi ubhema kangakanani ngosuku, ubudala bakho, kanye nempilo yakho iyonke.
Lezi zinkinga zizohlala isikhathi esingakanani? (Umugqa wesikhathi)
Lena inkinga abantu abaningi abanayo. Nakuba lesi sikhathi esinzima singafani kubo bonke, ngokuvamile silandela iphethini efana nale.
- Phakathi kwamahora angu-4 kuya kwangu-24: Izimpawu zokuhoxa ziqala zingakapheli amahora ambalwa ngemva kokusebenzisa i-nicotine okokugcina.
- Izinsuku 2 - 3: Lesi isikhathi esinzima kakhulu. Kuphakathi kwalezi zinsuku ezimbili noma ezintathu lapho izimpawu zibonakala khona kakhulu.
- Ngemva kwezinsuku ezi-3: Ngemva kosuku lwesithathu, lezi zimpawu zizoqala ukuncipha kancane kancane. Uzozizwa ungcono usuku nosuku.
- Amaviki 3 - 4: Ngokuvamile, ngemva kwamasonto amathathu kuya kwamane, iningi lobuhlungu lizophela.
Into ebaluleke kakhulu ukuthi, izinsuku ezintathu zokuqala yizona ezinzima kakhulu. Kufana nokukhuphuka intaba. Kunzima ekuqaleni, kodwa uma ukwazi ukubhekana nakho, uhambo luba yimpumelelo enkulu.
Kungani lokhu kwenzeka kithi? Kwenzekani ngaphakathi kobuchopho?
Uma usukuqonda lokhu, kuzoba lula ngawe ukubhekana nalesi simo.
I-Nicotine iyikhemikhali ebopha kuma-receptor athile ebuchosheni bethu. Uma ikwenza lokho, ikhipha i-neurotransmitter ebizwa ngokuthi i-dopamine . Le dopamine ifana "ne-hormone yethu yenjabulo." Isisiza sizizwe sijabule, sikhululekile futhi sanelisekile.
Uma uqhubeka nokusebenzisa i-nicotine, ubuchopho bakho buxhomeke ku-nicotine ukuze bukhiqize le dopamine. Okusho ukuthi, ubuchopho bakho buba 'obuvilaphayo' ukuze bujabule bodwa.
Uma ngokuzumayo uyeka ukunikeza i-nicotine, ubuchopho abutholi lokho kukhuthazwa. Amazinga e-dopamine ehla ngokuzumayo. Bese ubuchopho buyacasuka bese buqala ukuthumela izimpawu zithi, "O, ngilahlekelwe injabulo yami, ngiyayifuna futhi." Lezo zimpawu yilokho esikuzwayo njengezimpawu ezifana nentukuthelo, ukungahlaliseki, izifiso, njll.
Kulungile, pho ubhekana kanjani nalokhu?
Ukuyeka i-nicotine kuyinselele enkulu. Kodwa akuyona into engenakwenzeka. Ukunqoba okukhulu kuphela ongakuthola yilapho unquma ukuyeka ukubhema. Kunezindlela eziningana zokukusiza ukubhekana nalezi zinkinga.
1. Iseluleko sezokwelapha kanye nokwelashwa (i-NRT)
Lokhu kubaluleke kakhulu. Uma ubhekene nobunzima bokubhekana nalokhu wedwa, khuluma nodokotela wakho. Angakusiza.
- Ukwelashwa Kokufaka I-Nicotine (NRT): Lokhu kuhilela ukunikeza umzimba inani elilawulwayo le-nicotine ngaphandle kwamakhemikhali ayingozi atholakala kusikilidi. Lokhu kungenziwa nge-nicotine gum noma ama-patches. Lokhu kungasiza ekunciphiseni izimpawu ezinzima zokuhoxa.
- Imithi: Kunemithi engenayo i-nicotine, kodwa engasiza ekunciphiseni izifiso kanye nezimpawu zokuhoxa. Isibonelo, udokotela angase ancome imithi efana ne -varenicline noma i-bupropion .
Okubalulekile: Sebenzisa lezi zindlela ze-NRT noma imithi kuphela ngokweseluleko sikadokotela wakho .
2. Indlela yokuphatha ukungakhululeki ngokomzimba
- Ngokuqunjelwa: Phuza amanzi amaningi. Yidla ukudla okune-fiber eningi, njengemifino eluhlaza nezithelo.
- Ngomlomo owomile nokukhwehlela: Phuza amanzi njalo. Gcina okuthile emlonyeni wakho, njenge-gum engenashukela noma ucezu lwe-jaggery.
- Ukulawula ukukhuluphala: Phuza amanzi amaningi. Yidla ukudla okunomsoco, njengezithelo. Ungenzi lutho olunye ngenkathi udla, gxila ekudleni.
- Ukuze ungabi naso isikhathi sokulala: Hlakulela imikhuba emihle yokulala. Yeka ukuphuza ikhofi netiye emahoreni ambalwa ngaphambi kokulala. Lalela umculo ozolile. Beka ifoni yakho ne-TV eceleni bese uyolala.
3. Ukuphathwa kokucindezeleka kwengqondo nokwemizwa
Le ngxenye iyona eyinselele kakhulu.
- Ukuzivocavoca: Hamba uyohamba, ugijime, noma uvivinye umzimba. Uma umzimba wakho usebenza, ukukhathazeka kwakho nentukuthelo yakho kuzoncipha.
- Chitha isikhathi nabantu abangabhemi: Tshela umndeni wakho nabangani bakho ukuthi uyeka ukubhema. Ukusekelwa kwabo kuzoba umthombo omkhulu wamandla. Zama ukugwema izindawo lapho abantu bebhema khona isikhashana.
- Nika izandla zakho okuthile okufanele ukwenze: Uma uzizwa sengathi ufuna ukubhema, zinike izandla zakho okuthile okufanele ukwenze. Mhlawumbe ucindezela ibhola lokucindezeleka, ugoqe ipeni, noma wenze okunye okuthandayo.
- Ukugeza Umlomo: Zama ukusebenzisa okunye emlonyeni wakho esikhundleni sikagwayi. Into efana negxolo lesinamoni, utshani, noma itshungama ingasiza.
- Ziphazamise: Hlela usuku lwakho. Hlala umatasa. Uma uhlala uphuza ugwayi ngenkathi uphuza itiye, zama ukwenza okunye phakathi naleso sikhathi. Mhlawumbe funda incwadi, ulalele ingoma, noma ukhulume nothile ekhaya.
- Yiba nomusa kuwe: Lolu hambo alulula, kuyiqiniso. Ungase ungaphumeleli okokuqala. Kodwa vuka lapho uwe khona. Njalo uma uzama, uba namandla.
Uma ukuthola kunzima ukuba wedwa kulolu hambo, ungesabi ukucela usizo. Udokotela wakho ukulungele ukukusiza.
Umlayezo Wokuya Nawe Ekhaya
- Ukuhoxa kwe-nicotine kuyinto evamile uma uyeka ukubhema noma ukusebenzisa eminye imikhiqizo ye-nicotine. Kungokwesikhashana.
- Ingxenye enzima kakhulu yizinsuku zokuqala ezimbili noma ezintathu. Uma ukwazi ukubhekana nalokho, uhambo luzophumelela kakhulu.
- Kunezindlela eziningi zokuphatha ukungakhululeki ngokomzimba nangokwengqondo. Ukuphuza amanzi, ukuzivocavoca, nokuziphazamisa kuphakathi kwezinto ezibaluleke kakhulu.
- Uma ukuthola kunzima ukuhamba lolu hambo wedwa, funa usizo kudokotela. Ukwelashwa okufana ne-NRT kungakunikeza impumuzo enkulu.
- Kulungile uma ungaphumeleli ngokushesha. Into ebalulekile ukuqhubeka uzama. Ungakwenza lokhu!
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