Indlela ukuyeka ukutshaya ngokukhawuleza kwaye ebelapha?

mkhuba nicotine Oku kukhokelela kuphuhliso isifo semithambo kwi iintshayi okuba ukuphuhlisa umhlaza. ukusetyenziswa Long-term kwenicotine ukonakalisa umzimba wonke. Ifi - ke isibetho ixesha lethu. Ngoku ukutshaya onke - amadoda, abafazi kunye intsha kunye nabantwana. Xa lo mkhuba wokutshaya, eqonda nendlela osichaphazela ngayo kakubi impilo kunye Awonakalise imbonakalo (isikhumba owomileyo, amazinyo omthubi kunye neminwe, kunye nevumba elizothe), lo utshayayo uqala ukuba ukujonga iindlela ukuyeka ukutshaya ngokukhawuleza kwaye ngaphandle nobunzima.

Okokuqala, umntu umele uqonde ukuba uphazamisane nalo mkhuba kwaye ngokuqinileyo zimisele ukuba ayibulale. Kufuneka kukhunjulwe ukuba kukho ukusilela likhoboka inicotine, akunanto silahlekelwe, azuze kuphela - kwakhona umzimba uphela, ukukhululeka umnqweno rhoqo ukutshaya, ukuba wonge imali kwi "uyakholiswa 'bababeka imali eninzi. Endaweni yoko, lo mfazi, ngokuxhomekeke likhoboka, okokuqala zonke ucinga ngendlela ukuyeka ukutshaya kwaye bafumane ubunzima. Enyanisweni, abaninzi abafazi smart kakhulu ukuthatha ngqo ukutshaya, ngokunyanisekileyo ukukholelwa ukuba ukutshaya ziya kuchaphazela ukutya kwabo, baya kuba lula ukuba ukunciphisa umzimba, hayi isicelo kweli linge. Amanye amabhinqa okunene ukunciphisa umzimba, kodwa bawuphanga amazinyo iqala ukuphelelwa umoya, kwaye iinwele kunye neempahla nevumba elibi.

Ngoko ke yintoni eyayiza kwenzeka ukuba wavele wayeka ukutshaya? Ukusilela nicotine iquka mathuba kuphela HIV. Kwaye ukuba uzimisele ukuyeka ukutshaya, kufuneka balandele imithetho embalwa. Okokuqala, khumbula ukuba ukutshaya nje mkhwa mbi - loo nto sisifo. Kwaye ukuba ufuna iindlela ukuyeka ngayo ukutshaya nkqi, kungcono ukushiya le linge. ayikwazi lelokomzuzwana Ukukhatywa likhoboka, oko indlela ende nzima. Okwesibini, kufuneka ukhethe yayizindlela uya kunamathela ngokukhatywa yecuba. Kusenokuba ngeendlela ezahlukeneyo: utshintsho olucothayo nokutya eliphantsi nicotine ngosuku, uyalahlwa usiko imidiza endaweni electronic Ngaphandle icuba inicotine, amayeza - amabala inicotine, iilozenji, njl Okwesithathu, kule nkqubo yokunika ukutshaya kufuneka bazame ayeke ukuhlala kwindawo apho ukutshaya, uyaphazamiseka ngeendlela ezahlukeneyo - ukuzonwabisa, ezemidlalo, indalo uhamba.

Indlela ukuyeka ukutshaya nkqi? Ukuyeka ukutshaya ngokukhawuleza kangangoko kunokwenzeka ukunceda amanye amacebiso. Kwiintsuku zokuqala ezimbalwa ngaphandle icuba, kunye nomnqweno ukwenza ubuncinane eziliqela kuyakhukhumalisa, ungenza imunce yeelekese, nidle apile okanye yemifuno. Ngapha koko, inxalenye lobuchopho elinoxanduva ukuqaleka, lisondele kakhulu kummandla yobuchopho elawula ekugayeni. Eyona nto ephambili ukuba izimuncumuncu into okunesondlo kakhulu. Ungasebenzisa ukutya esikhethekileyo iintsuku zokuqala ezintlanu ndizila nicotine. Mpela ukuphumeza zonke iimfuno, lo gama iintsuku ezininzi ezinzima kuya kuba lula kakhulu, kunye bavuseleleke elungileyo, kakade.

Day One. Kufuneka avuke isiqingatha seyure ngaphambi ovame ukuyenza loo nto. Kwangoko ukusela iiglasi ezintathu zamanzi uye kuhlamba. Breakfast kufuneka ibe iziqhamo kuphela okanye incindi iziqhamo. Emva kwesidlo sakusasa kufuneka enze imithambo yokuphefumla - le alternation of Ukuphefumla nzulu. Ukuba ufuna ukuthatha umdiza ukuba usele isibini izibuko amanzi okanye isiselo. Isidlo ukuba badle isaladi yemifuno, nasentweni ephekiweyo, unokuba cake ilekese jam. Ngokuhlwa, kungcono ukuba bahambe ehlathini, nasezirhangeni. Ngale mini, kufuneka uphephe iintshayi. Dinner liphantse efanayo sasemini. Utywala Akuvunyelwe ngokungqongqo.

Usuku ezimbini. iiglasi ezintathu amanzi imithambo kusasa, ishawari, ukuphefumla. AMandla iyafana ngosuku lokuqala. Iingcebiso ziyafana.

Ngosuku lwesithathu. Ukuze uqhubeke yokudla. Ukuba bathele kwiintsuku ezimbini zokuqala ngaphandle icuba, ngoko wakho uya komelela ngomhla wesithathu kuphela.

Ngosuku lwesine. Ukutya kuyafana. ukuhamba More, ukutya okunempilo, yaye ecinga buthathaka ugwayi.

Ngosuku lwesihlanu. Bonke phinda, waza waqonda ukuba esinokukwenza ukuyeka ukutshaya ngonaphakade.

Indlela elula ukuyeka intshongo likhoboka uyalahlwa ngokupheleleyo ukutshaya. Kuya kuba nzima iintsuku zokuqala ezimbalwa. Kwaye musa wawuxhoma phezu ukuyeka ukutshaya ngokukhawuleza kangakanani, kufuneka ucinge ukuba ndiyeke nokutshaya ngonaphakade. Indima ephambili oku, Kakade ke, isimo sengqondo lwangaphakathi umnqweno ukuphelisa lo mkhuba.