Jinsi ya kuacha kuvuta sigara (A Guide to Quitting Smoking)

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Robot
Feb 11, 2006
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UFAFANUZI WA KINA NA MBINU ZA KUACHA UVUTAJI WA SIGARA

Mbinu Za Kuacha Uvutaji Wa Sigara
Miongoni mwa mambo magumu kabisa katika ufanikishaji wake ni mtu kuachana na uvutaji wa sigara. Watu wengi wamekuwa wakionywa kuachana na uvutaji wa sigara kwa sababu ya madhara yake, lakini wamekuwa wakishindwa kutokana na kukolewa na kiwango cha Nikotini inayopatikana katika tumbaku.

Vijana wengi wamekuwa wakijiingiza katika uvutaji kwa kufuata mkumbo, lakini baadaye wanapokuja kutambua kuwa wako katika hatari ya kuambukizwa au pengine wana ugonjwa wa kifua kikuu, wanakuwa katika wakati mgumu wa kuachana na uvutaji huo. Wengi wao wamekufa huku makundi kwa makundi wakitangatanga kutafuta suluhu ya kuchana na uvutaji, si tu kwa sababu ya kuhofia ugonjwa, bali hata kukosa uwezo wa kununua bidhaa hiyo.

Hata hivyo idadi kubwa ya wanaojaribu kuacha wamejikuta wakipata majibu ya kutoweza, kutokana na kusumbuliwa na hamu ya uvutaji, umbumbu wa mawazo pindi wanapokaa muda mrefu bila kuvuta, kuumwa na kichwa na hata udhaifu katika kukumbuka vitu au mambo waliyofanya au waliyopanga kuyatenda.

Pamoja na yote hayo watalaam na washauri wa masuala uvuaji wa sigara wanasema wanaopatwa na hayo wamekosa mbinu na muongozo wa kuwasaidia waachane na uvutaji wa sigara bila kupata madhara.

Kwa ufupi somo hili limehusisha uchunguzi wa kina pamoja na kumbukumbu za kitaalamu kutoka kwa washauri kama Anderson JE, Jorenby DE, Scott WJ, Fiore MC, Bailey WC, Cohen SJ, ambao wote kwa pamoja kupitia vituo vyao kikiwemo cha US Department of Health and Human Services na Public Health Service walishawahiwa kueleza mbinu salama za kuachana na uvuaji wa sigara.

Zifuatazo ni dondoo kadhaa za kufuata ili mvutaji aache sigara kwa usalama
  1. Mvutaji lazima afahamu ni muda gani ambao huwa anavuta sigara kwa wingi, je ni wakati akiwa amelewa au akiwa na mawazo mengi ya kimaisha? Akishafahamu hilo ajiulize ni kiwango gani cha sigara ambacho huwa unavuta kwa siku?
  2. Baada ya hapo achukua kitabu chake cha kumbukumbu na aandike muda huo ambao yeye huvuta sigara kwa wingi. Ajiulize kwa nini huwa unavuta, atathimini madhara ya uvutaji wa sigara kwake binafsi na kwa familia yako.
  3. Kaa chini upitie kwa makini kumbukumbu zako za muda na kiwango cha sigara unazovuta kwa nyakati hizo, kisha panga utaratibu mpya. Kwa mfano kama unavuta sana wakati ukiwa kwenye mawazo hakikisha kuwa unapoanza kufikiria juu ya jambo fulani uwe na kitu mbadala kitachukua nafasi ya sigara. Mfano kahawa au chai? Hakikisha kila penye hamu ya uvutaji unaweka kitu kingine mbadala cha kufanya zaidi ya kuvuta sigara.
  4. Ondoa masalio ya sigara katika sehemu ambazo unaishi, fua nguo zote na vitambaa ili kuondoa harufu ya sigara katika eneo unalokuwepo. Usikae karibu na mtu anayevuta, usikubali kuwa mshirika wa mvutaji na usiwe mtu wa kuendekeza sana msukumo wa mwili unaotaka uvute, bali kila unapowaza juu ya kuvuta fikiria madhara na nia yako ya kuacha.
  5. Wafahamishe rafiki zako kuwa umeamua kuachana na uvutaji, ili upate watu wa kuwaonea aibu pale utakapoanguka na kurudia uvutaji wa sigara. Panga tarehe ya kuacha na iwe kwenye kumbukumbu.
  6. Wakati ukiiendea tarehe hiyo ya kuacha hakikisha unapunguza kiwango cha uvutaji kadiri unavyoisogea siku hiyo. Jipangie muda mrefu zaidi ya kuvuta kulingana na kiwango chako cha uvutaji na kuendelea kuuongeza kila siku ili uzoee kukaa saa nyingi bila kuvuta.
  7. Fuata ratiba mbadala uliyojiwekea kuziba pengo la uvutaji, kama umepanga kutumia kahawa kila unapokuwa mpweke sebuleni hakikisha unajizoeza ili ikifika tarehe yako ya kuacha usiwe mtu wa kujiuliza cha kufanya nyakati ambazo utakuwa na hamu ya sigara.
  8. Lengo lako liwe ni kufanikiwa na usikate tamaa utakaposhindwa kufanikisha lengo lako kwa wakati uliojipangia. Mara kwa mara nenda kamuone daktari mshauri ili akupe muongozo zaidi wa kukusaidia na ikiwezekana akupe nafasi ya kuwatembelea wagonjwa waliopata ugonjwa wa kifua kwa sababu ya kuvuta sigara.

Kwa kifupi hizo ni dondoo chache tu za kukusaidia kuachana na uvutaji wa sigara, lakini mara nyingi kinachoweka nguvu za kufanikisha uachaji wa sigara ni utashi wa mtu ambao hutokana na tathimin ya kina ya muhusika na mtazamo wake juu ya sababu za kuacha. Mara nyingi wanaoshindwa ni wale ambao hawakuzitia nguvu sababu za kuacha kwao.

Siku zote mwanadamu anaongozwa na utashi na kila mwenye kutaka hufanikiwa. Hii ina maana kuwa kama mwanadamu atasema hawezi kuacha kitu fulani, haina maana kama hawezi kwa sababu ameshindwa kujizuia bali ameamua kutokutaka na kinachomshinda ni matokeo ya maamuzi yake. Kila anayetaka jambo hufanikiwa na hata wavutao sigara wanaweza kuacha kama wakitaka kufanya hivyo.

The purpose of this thread is to assist you to become tobacco-free forever, without the urge to start-up again. In just one week after starting to quit smoking, you can be free from smoking forever. Information in this Ebook is based on evidence from research on treatments and counseling that help people quit smoking.

If you are about to quit, do you know what to do to fight off that urge to smoke another cigarette? Do you know the reasons that cause you to light up that cigarette? If you are still smoking, you need to ask yourself, Am I ready to quit the smoking habit? Can I do it successfully?

There are two factors that will determine your success. They are;

1. You must have the desire to give up your habit.
2. You must have the confidence to know that you can do it.

Of course its possible to get motivated to quit, yet you fail for a variety of reasons. Quitting smoking can be an uncomfortable experience, and cigarettes have given you something to do for a long time. Consequently, it is only natural to think about the ups and downs of giving them up. Most who try to quit, fail to do so and have to try several times before they succeed. Should you have any doubts about giving up smoking, put it off until you are determined to do so.
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Utafiti wa karibuni zaidi umeonesha kwamba njia bora zaidi ya kuacha uraibu wa kuvuta sigara ni kuacha mara moja. Utafiti ambao matokeo yake yamechapishwa katika jarida la kimatibabu la Annals of Internal Medicine unasema washiriki walioacha mara moja walikuwa na uwezekano mara 25% zaidi ya kutovuta sigara nusu mwaka baada ya kuachana na uraibu huo wakilinganishwa na walioacha uvutaji sigara taratibu taratibu.

Idara ya Afya ya Taifa Uingereza inasema njia bora zaidi ni kutenga siku fulani kuwa ya kuacha kuvuta sigara. Weka ahadi, tenga siku na uhakikishe umefanya hivyo siku hiyo, idara hiyo inashauri.

Utafiti huo wa karibuni uliofadhiliwa na Wakfu wa Moyo wa Uingereza ulihusisha washiriki 700 wa kujitolea. Waliwekwa kwenye makundi mawili, moja la kuacha kuvuta sigara mara moja na jingine la kuacha asteaste.

Baada ya miezi sita, ni 15.5% ya washiriki walioacha kuvuta sigara taratibu taratibu waliokuwa bado hawavuti sigara wakilinganishwa na 22% kwenye kundi la walioacha kuvuta sigara mara moja.


Kiongozi wa utafiti huo Dkt Nicola Lindson-Hawley, kutoka Chuo Kikuu cha Oxford alisema: "Tofauti inaonekana ni kama inatokana na kutatizika kwa watu katika kupunguza uvutaji sigara. Hili liliwapa jambo la ziada la kufanya, ambalo huenda liliwafanya kuacha kabisa mpango wao wa kuacha uvutaji sigara.”

Ingawa wengi wa washiriki walisema wangependelea sana kuacha uvutaji sigara, bado wale waliofanikiwa zaidi kuacha kabisa uvutaji sigara walikuwa wale walioacha Dkt Lindson-Hawley hata hivyo alisema ni heri kupunguza uvutaji sigara kuliko kutochukua hatua yoyote.

Washiriki wote walipewa ushauri pamoja na vitu vya kuwasaidia kukabiliana na makali ya kuacha uvutaji sigara.

MAONI NA USHAURI KUTOKA KWA WADAU WA JF
Toa vitu vyote vitakavyokufanya utamani sigara
Ukiashaujua kwamba kila kitu binadamu anachokifanya kinaanzia kweny mawazo yake bc ni rahisi kuacha sigara japo mwanzo arosto itakutesa. kwanza fanya hivi jaribu kila unapohisi unatamani kuvuta sigara jaribu kuyahamisha mawazo yako kufikiri vitu vingine (kujisahaulisha) au kucheki movie au kupiga story na marafiki wasiovuta sigara ili wa sikushawishi

Na kingine toa vitu vyote vitavyokufanya utamani kuvuta sigara kama viberiti ,vipisi vya sigara , vifungashio vyake na vinginevyo na kubwa zaid jitahidi kulaa pilipili nyingi kweny vyakula vyako hii itakusaidia kupunguza hamu ya kuvutaa sigara ukiwa umemaliza kulaa.

Ukijaribu kuzingatia hay naona inawez kukusaidia ndani ya wiki au wiki mbili ilaa hii ya kusema punguza kidogo watu wengi haiwasaidii .NAMALIZIA kuacha sigara ni vita kama vita vingine ila ni ni vita kati ya mawazo yako na tamaa za mwili usichukulie lelemama Amua leo na Utaacha

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Hatua za kuacha kuvuta sigara
Sigara ina nicotine, a very addictive substance. Kuiacha inahitaji mkakati maalumu.Mimi nilifanikiwa kuacha kwa kujitrain mwenyewe.Fanya yafuatayo:

1. Punguza idadi ya sigara unazovuta kwa siku.Mfano kama ulikuwa unavuta packet moja kwa siku, puguza hadi sigara 15,10 hadi 5 kwa siku.

2. Jinyime kuvuta sigara usiku ,kama ulikuwa unaamka katkati ya usingizi na kuvuta,acha.

3. Jiepushe na marafiki wavutaji.Ukiwa nao watavuruga mpango wako

4. Endelea kupunguza idadi ya sigara hadi kufika moja kwa siku.

5. Unaweza sasa kuvuka siku nzima bila kuvuta.Ukifika hatua hii, jaribu kuruka hadi siku tatu bila kuvuta,lakini endeleakuhakikisha sigara ni moja tu kwa siku.Ukiweza kufikisha wiki bila kuvuta unaweza kuacha sasa.

Mpango huu niliubuni mwenyewe na ulinisaidia sana kuacha mpaka sasa sivuti.

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Mambo ya kufanya ili kuacha sigara
Bro!kama una nia kweli kuacha sigara ni simple sana. Fanya hivi kila siku unapovuta sigara popote utakapokua majivu na kile kishungu vihifadhi sehemu safi may be kwenye mfuko au gazeti safi.Then ukirudi nyumbani andaa glass yako ya maji safi ya kunywa kisha weka vile vishungi na majivu ya sigara kisha funika.

Fanya zoezi hili kwa wiki moja,maji ni yale yale glass moja yafunike vizuri. Baada ya wiki moja chukua chujio yachuje yale maji vizuri kisha yanywe.Kitakachofuata baada ya muda utatapika sana. Baada ya kutapika hiyo ndio itakua tiba yako maana hata moshi wa sigara hutata kuipata tena ile harufu yake. Kila la heri kaka.
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Kuacha sigara kunaanzia mawazoni mwako
Ukiashaujua kwamba kila kitu binadamu anachokifanya kinaanzia kwenye mawazo yake bc ni rahisi kuacha sigara japo mwanzo arosto itakutesa. kwanza fanya hivi jaribu kila unapohisi unatamani kuvuta sigara jaribu kuyahamisha mawazo yako kufikiri vitu vingine (kujisahaulisha) au kucheki movie au kupiga story na marafiki wasiovuta sigara ili wa sikushawishi

Na kingine toa vitu vyote vitavyokufanya utamani kuvuta sigara kama viberiti ,vipisi vya sigara , vifungashio vyake na vinginevyo na kubwa zaid jitahidi kulaa pilipili nyingi kweny vyakula vyako hii itakusaidia kupunguza hamu ya kuvutaa sigara ukiwa umemaliza kulaa.

Ukijaribu kuzingatia hay naona inawez kukusaidia ndani ya wiki au wiki mbili ilaa hii ya kusema punguza kidogo watu wengi haiwasaidii .NAMALIZIA kuacha sigara ni vita kama vita vingine ila ni ni vita kati ya mawazo yako na tamaa za mwili usichukulie lelemama Amua leo na Utaacha

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Fuata hatua hizi kuacha sigara
Unavuta ngapi kwa siku?.Tuanzie hapo kwanza

-Kama unavuta 10 anza kupunguza kidogokidogo,wiki hii vuta 8,wiki unayofuata vuta 6 kwa siku,hivyo hivyo mpaka utakuta umebaki na mbili kwa siku then moja.
-Usinunue pakti la sigara,nunua moja moja,na kama umeshaamua utavuta idadi kadhaa kwa siku nunua zote kwa pamoja uwe nazo.
-Unapovuta usiingize moshi mwingi ndani.
-space muda kati ya sigara moja na nyengine,mfano masaa manne manne ukivuta saa moja,usivute tena mpaka yapite masaa manne au zaidi.

Ps.ukiwa na stress usikimbilie pombe ama sigara,kula shada.

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Kuacha Sigara ni mind set tu
Sometimes ni mindset tu, nilianza kuvuta sigara 2012 nikiwa na wazungu maeneo ya baridiiiiii wenzangu wakawa wanavuta huku wapo poa tu huku mie nakufa na baridi ndio wakanishauri nivute kupunguza baridi.

Basi hadi kuja kurudi kwenye joto letu nikawa mvutaji mzuri tu na hakuna aliyekua anajua maana nilipokua navutiaga Mungu anajua tu yaaan kama mvutaji bangi kwa mashaka.

Usiku kifua kilikua kinabana kupumua shida na kukohoa hadi mama yenu (mke wangu) akahisi nimeukwaa.. Nikasema huu ni ujinga yaani nakufa nikijiona kisa kitu cha shilling 200? Basi nikaacha ghafla tu kama masikhara nikawa nafanya mazoezi ya kukimbia uwanja wa mpira kila usiku na kunywa sana maji.

Sasa hivi ushapita muda mrefu sana yaaani najihisi kama mtoto mdogo kifua kilainiiii... Ndugu zangu sigara zinazeesha na zinaua acheni masikhara kabisa

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Ushuhuda kwa walioacha
Mimi nilikuwa mvutaji sigara tangu nikiwa shuleni miaka ya mwanzoni mwa 1960. kwa hiyo kwa karibu nusu karne, nilikuwa navuta sigara. mwaka jana mwezi juni, asubuhi nilikuwa nimebakiza sigara tatu. niliamua kwamba nikimaliza hizo tatu, basi sitavuta tena. tangu siku hiyo, baada ya kumaliza sigara zangu, sijavuta tena hadi leo.

ni kweli nilikuwa nimejaribu mara nyingi kuacha bila mafanikio. nilipatata hata kutumia patches za aina mbalimbali. na nilikuwa nawaudhi hata familia yangu nyumbani kwani nilikuwa navuta sana. lakini kusemwa hakukusaidia. sana sana iliongeza bidii yangu ya kuvuta.

kwa kuwa siku hiyo ya juni 26 niliamua bila hata kushauriana na mtu yeyote, wala sikumwambia mke wangu kwamba naacha, nimeweza kuacha. la msingi ni uamuzi wa nafsi yako bila shinikizo. inawezekana. vitabu au dawa hazisaidi kama mtu hajaamua.

macinkus

PIA UNASHAURIWA KUSOMA HAPA:
= > Sigara huharibu DNA mwilini na kuongeza hatari ya kupata kensa!
 

Kibunango

JF-Expert Member
Aug 29, 2006
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Hii ni habari nzuri sana, hata hivyo bado sijawa tayali kuacha kuvuta... hii ni baada ya kujaribu zaidi ya mara tatu kuacha sigareti bila mafanikio!
 

Kaa la Moto

JF-Expert Member
Apr 24, 2008
7,696
2,000
Hii ni habari nzuri sana, hata hivyo bado sijawa tayali kuacha kuvuta... hii ni baada ya kujaribu zaidi ya mara tatu kuacha sigareti bila mafanikio!
Sawa kama utaki kuacha kuvuta, endelea kwa hasara yako mwenyewe.

Sigara ni hatari na zaidi ya hatari kwa afya yako.

Angalia usije kuwa kama rafiki yangu mmoja ambaye kavuta kwa miaka kama 30 na kila mara nikimshawishi aache hataki.

Lakini siku za karibuni kakutwa ni HIV positive na kawekwa kwenye mpango wa kutumia dawa za kuongeza kinga.

Moja ya masharti aliyopewa ni pamoja na kutovuta na kutokunywa pombe. Na hivi ni vitu alivyovipenda kuzidi hata uhai wake mwenyewe hapo zamani.

Ajabu sasa ni kama mwaka mmoja ameacha kabisa na leo hii alikuwa ananiambia anafurahia hali hii kuliko hali aliyokuwa nayo before. Maana anasema ilikuwa ni mateso.

Sasa Kibunango ni uamuzi wako ukupe faida au hasara.

Nitashangaa ukiacha kwa shinikizo la kiafya.
 

Buswelu

JF-Expert Member
Aug 16, 2007
2,005
1,500
Hivi ukiingia kwenye mpango wa kupunguza makali ya HIV...Huruhusiwi kunywa,kuvuta,kufanya mapenzi?

Uffss....hii ni balaa sijui ni kwanini wanafanya hivyo...ndio maana wengi wao unawaondoa haraka...hii ni kwa sababu ya kunyimwa haki yako ya msingi ya kupata upendacho..at the same time ukiwa mpiga maji,ukiacha ghafla...na team nzima ya wapiga maji inaanza kuwa na mashaka that is where na wewe unashidwa ku cop na maisha...death inakukuta...

Mchukia fisadi....vipi hapo....
 

macinkus

JF-Expert Member
Sep 15, 2007
260
170
Mimi nilikuwa mvutaji sigara tangu nikiwa shuleni miaka ya mwanzoni mwa 1960. kwa hiyo kwa karibu nusu karne, nilikuwa navuta sigara. mwaka jana mwezi juni, asubuhi nilikuwa nimebakiza sigara tatu. niliamua kwamba nikimaliza hizo tatu, basi sitavuta tena. tangu siku hiyo, baada ya kumaliza sigara zangu, sijavuta tena hadi leo.

ni kweli nilikuwa nimejaribu mara nyingi kuacha bila mafanikio. nilipatata hata kutumia patches za aina mbalimbali. na nilikuwa nawaudhi hata familia yangu nyumbani kwani nilikuwa navuta sana. lakini kusemwa hakukusaidia. sana sana iliongeza bidii yangu ya kuvuta.

kwa kuwa siku hiyo ya juni 26 niliamua bila hata kushauriana na mtu yeyote, wala sikumwambia mke wangu kwamba naacha, nimeweza kuacha. la msingi ni uamuzi wa nafsi yako bila shinikizo. inawezekana. vitabu au dawa hazisaidi kama mtu hajaamua.

macinkus
 

Yo Yo

JF-Expert Member
May 31, 2008
11,238
0
Hii ni habari nzuri sana, hata hivyo bado sijawa tayali kuacha kuvuta... hii ni baada ya kujaribu zaidi ya mara tatu kuacha sigareti bila mafanikio!
Zinapunguza nguvu za kiume...angalia utasaidiwa
 

Buswelu

JF-Expert Member
Aug 16, 2007
2,005
1,500
Zinapunguza nguvu za kiume...angalia utasaidiwa

Ha ha ha hapo wataacha...sasa anything couse kukosa nguvu za kiume....ukiliweka katika mazungumzo linakuwa na mvuto na watu wako kuacha chochote ila sio kupoteza nguvu za kiume.
 

Mahmoud Qaasim

JF-Expert Member
Nov 3, 2007
922
500
Hivi ni kipi ambacho kinapelekea hadi mtu na akili zake timamu akaanza kujizowesha kuvuta hadi ifikie wakati ahitajie kuachaa?, siwezi kupima akili ya mtu anasikia hivi hivi wakitangaza kuwa Sigara ni hatari kwa afya ya mvutaji na aliyeko katika mazingira ya moshi wa mvutaji halafu bila haya wala woga anajiingiza katika hatari hiyo.

mtu angeambiwa kuvuta leo basi jua halichwi ila umeondoka/kufa basi ingewaingia woga lakini kwa kuwa madhara hutokea baada ya miaka then mtu haogopi, ndio ajili hii ukimwi unaendelea kumea kwa kasi.(madhara sio ya papo kwa papo).
 

Invisible

Robot
Feb 11, 2006
9,102
2,000
Hivi ni kipi ambacho kinapelekea hadi mtu na akili zake timamu akaanza kujizowesha kuvuta hadi ifikie wakati ahitajie kuachaa?
Mzee wangu, chochote chenye warning kina utamu wake! Nimewahi vuta, kuacha ilikuwa kazi kwelikweli. Mikwara yote wanayopigwa wavuta sigara huwa haisaidii. Mi ukiniuliza niliacha vipi hata sielewi, nilikuta nimeacha, lakini.... nikisikia harufu ya sigara huwa napata hamu ya walau kuonja, najibana tu kwakuwa natambua ni hatari kwa maisha yangu.

Ndio maana najaribu kutafuta namna ya kuwashawishi smokers kama Kibunango waache, najua nikiwaambia ni hatari kwa afya yao pekee haitoshi, lakini labda niwakumbushe kuwa ni kero kwa wasiovuta!

Nikianza kuandika ngonjera (kama wasemavyo smokers) zangu haitasaidia, ila waelewe kama ilivyo pombe kwa wasiokunywa basi na sigara ndivyo ilivyo kwa wasiovuta, tunawakera na tunafupisha maisha yetu! Tena sigara inapunguza nguvu za kiume...
 

Kibunango

JF-Expert Member
Aug 29, 2006
7,813
2,000
Naomba kuuliza, je ni rahisi kuacha sigareti wakati unatumia the lager? Ipi ni njia nyepesi kupumzika the lager kwanza kabla ya kuachana na sigara au kuacha sigara wakati unaendelea na ulabu.

Katika majaribio yangu ya kuacha sigara nilikuwa nakwama siku ambayo naingia klabu kupata bia.. hamu ya fegi ilikuwa inakuja mara mbili zaidi.
 
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Invisible

Robot
Feb 11, 2006
9,102
2,000
Naomba kuuliza, je ni rahisi kuacha sigareti wakati unatumia the lager? Ipi ni njia nyepesi kupumzika the lager kwanza kabla ya kuachana na sigara au kuacha sigara wakati unaendelea na ulabu.

Katika majaribio yangu ya kuacha sigara nilikuwa nakwama siku ambayo naingia klabu kupata bia.. hamu ya fegi ilikuwa inakuja mara mbili zaidi.
It's possible mkuu. Tena unaweza kuacha vyote at a time. Pata muda angalia movie ya walioathirika na sigara, na angalia movie ya athari za pombe. Angalia movie hiyo ukiwa na mamie pembeni, naamini ukiwa makini katika kuziangalia na kusikiliza madaktari wanachokuwa wanaongea wakati unaangalia movies hizo mbili itakuwa ndiyo kwaheri kwa wapenzi wako hawa wawili wasio na huruma kwako.

Give it a try!
 

Balantanda

JF-Expert Member
Jul 13, 2008
12,421
2,000
It's possible mkuu. Tena unaweza kuacha vyote at a time. Pata muda angalia movie ya walioathirika na sigara, na angalia movie ya athari za pombe. Angalia movie hiyo ukiwa na mamie pembeni, naamini ukiwa makini katika kuziangalia na kusikiliza madaktari wanachokuwa wanaongea wakati unaangalia movies hizo mbili itakuwa ndiyo kwaheri kwa wapenzi wako hawa wawili wasio na huruma kwako.

Give it a try!

Mkuu Kibunango yupo sahihi,binafsi navuta sigara na pia ni mtumiaji mzuri wa pombe(sijisifii),kwa miaka kadhaa nimekuwa nikipambana kuachana na vitu hivi lakini nashindwa jamani sanasana naacha for a month kisha narudia kulekule,mara nyingi nikisimama kuvuta sigara naweza kukaa hata wiki 3 bila kuvuta lakini nikishapiga fundo moja tu la 'bierre' napatwa na hamu ya kuvuta sigara na mpango wangu wa kuacha kuvuta sigara waishia hapohapo...
 

Balantanda

JF-Expert Member
Jul 13, 2008
12,421
2,000
Mzee wangu, chochote chenye warning kina utamu wake! Nimewahi vuta, kuacha ilikuwa kazi kwelikweli. Mikwara yote wanayopigwa wavuta sigara huwa haisaidii. Mi ukiniuliza niliacha vipi hata sielewi, nilikuta nimeacha, lakini.... nikisikia harufu ya sigara huwa napata hamu ya walau kuonja, najibana tu kwakuwa natambua ni hatari kwa maisha yangu. Ndio maana najaribu kutafuta namna ya kuwashawishi smokers kama Kibunango waache, najua nikiwaambia ni hatari kwa afya yao pekee haitoshi, lakini labda niwakumbushe kuwa ni kero kwa wasiovuta!

Nikianza kuandika ngonjera (kama wasemavyo smokers) zangu haitasaidia, ila waelewe kama ilivyo pombe kwa wasiokunywa basi na sigara ndivyo ilivyo kwa wasiovuta, tunawakera na tunafupisha maisha yetu! Tena sigara inapunguza nguvu za kiume...

Binafsi napigania hasa kuachana na uvutaji wa SIGARA lakini nashindwa,mpaka inafikia wakati najichukia na kujuta ni kwa nini nilianza kujihusisha na uvutaji wa sigara.Najua humu JF kuna members wengi walikuwa wavutaji wazuri na wakaacha,so naomba wanisaidie kunipa njia ambazo napaswa kuzifuata katika kuacha kuvuta SIGARA.Mkinipa njia mbadala itakuwa bora zaidi maana siwezi kuacha kwa siku moja kutokana na tabia niliyoijenga ya kuvuta kila wakati,so naombeni ndugu zangu mnipatie tiba mbadala/njia sahihi ili niweze kuachana na uvutaji huu wa sigara..Natanguliza shukrani jamani
 

Kaa la Moto

JF-Expert Member
Apr 24, 2008
7,696
2,000
Hivi ukiingia kwenye mpango wa kupunguza makali ya HIV...Huruhusiwi kunywa,kuvuta,kufanya mapenzi?

Uffss....hii ni balaa sijui ni kwanini wanafanya hivyo...ndio maana wengi wao unawaondoa haraka...hii ni kwa sababu ya kunyimwa haki yako ya msingi ya kupata upendacho..at the same time ukiwa mpiga maji,ukiacha ghafla...na team nzima ya wapiga maji inaanza kuwa na mashaka that is where na wewe unashidwa ku cop na maisha...death inakukuta...

Mchukia fisadi....vipi hapo....

Hapo mwenzangu ni kuchagua between death and life basi!
 

Kaa la Moto

JF-Expert Member
Apr 24, 2008
7,696
2,000
Binafsi napigania hasa kuachana na uvutaji wa SIGARA lakini nashindwa,mpaka inafikia wakati najichukia na kujuta ni kwa nini nilianza kujihusisha na uvutaji wa sigara.Najua humu JF kuna members wengi walikuwa wavutaji wazuri na wakaacha,so naomba wanisaidie kunipa njia ambazo napaswa kuzifuata katika kuacha kuvuta SIGARA.Mkinipa njia mbadala itakuwa bora zaidi maana siwezi kuacha kwa siku moja kutokana na tabia niliyoijenga ya kuvuta kila wakati,so naombeni ndugu zangu mnipatie tiba mbadala/njia sahihi ili niweze kuachana na uvutaji huu wa sigara..Natanguliza shukrani jamani

Balantanda,
Nilikuwa mvutaji mzuri sana wa sigara kati ya mwaka 77 na 89 lakini when I was fed up na tabia hii niliyokuwa siipendi, niliamua tu mwenyewe siku moja kuwa kuanzia leo sintavuta tena. Ilikuwa ni asubuhi. Na tangu hapo sijawahikuvuta tena mpaka leo.
Nakwambia wala hakuna dawa yoyote. Ni uamuzi tu wa kumaanisha unaotoka ndani yako mwenyewe ndio unaweza kuku free from this monster cigarates.
Hutapata msaada zaidi ya huo.
Amua na uamuzi huo sigara itauheshimu.
 

Ng'wanza Madaso

JF-Expert Member
Oct 21, 2008
2,271
1,250
Tukiwa tunajiandaa na kuadhimisha hii siku hebu tujikumbushe haya.

Effects of Smoking
Why Smoking Is Bad For You

The facts and figures we hear each day on quitting smoking are often dressed up in financial figures, government policies and medical terminology. We can simplify the effects of smoking pretty quickly without digging into our medical dictionaries:

Smoking makes your breath stink and stains your teeth.


Smoking is not glamorous or tough. It's actually totally the opposite.

Smokers are twice as likely to have a heartattack as non-smokers.

Smokers are in the highest risk bracket of dying from a heart attack.

Smoking light cigarettes is not healthier. There are no healthy cigarettes.

Smokers are more likely to develop a whole spectrum of cancers.
Smoking massively reduces your fitness level.
Smoking reduces your ability to fight disease.
Smoking does not calm you down. It's a purely psychological effect.

Smoking 20 cigarettes a day for 15 years will cost you at least $65,000.

Smoking will kill you younger. The average smoker dies 15- 20 years earlier than they should.

We are all going to die some day. Do you really want to rush that day forward? Do you not value your family or life enough to stick around for another 15 - 20 years?
You Can't Ignore The Effects Of Smoking

You can take the facts and figures, medical reports and Surgeon General warnings and ignore them. They say ignorance is bliss and smokers generally live in their own little world where they're safe. They'll never get sick. It can never happen to them.

They'll quit next week. Next month. Next year. Ignoring the fact that you're slowly killing yourself by poisoning your body with cigarettes is not going to make it go away.

Sit down and decide today. Get control of your life again. Quit smoking.
 

Ng'wanza Madaso

JF-Expert Member
Oct 21, 2008
2,271
1,250
Why are cigarettes bad for you?



Cigarettes are filled with poison that goes into the lungs when you inhale. Coughing, dizziness, and burning of the eyes, nose, and throat are early signs that smoking is harming you. Smoking increases your health risks if you have diabetes, high blood pressure, or high blood cholesterol. The long-term problems of smoking cigarettes are the following:

  • Cancer: Smoking increases your chances of getting cancer. Cigarette smoking may play a role in developing many kinds of cancer. Lung cancer is the most common kind of cancer caused by smoking. A smoker is at greater risk of getting cancer of the lips, mouth, throat, or voice box. Smokers also have a higher risk of getting esophagus, stomach, kidney, pancreas, cervix, bladder, and skin cancer.
  • Heart and blood vessel disease:
    • If you already have heart or blood vessel problems and smoke, you are at even greater risk of having continued or worse health problems. The nicotine in the tobacco causes an increase in your heart rate and blood pressure. The arteries (blood vessels) in your arms and legs tighten and narrow because of the nicotine in cigarette smoke. Cigarette smoke increases blood clotting, and may damage the lining of your heart's arteries and other blood vessels.
    • Carbon monoxide is a harmful gas that gets into the blood and decreases oxygen going to the heart and the body. Cigarette smoke contains this gas. Hardening of the arteries happens more often in smokers than in nonsmokers. This may make it more likely for you to have a stroke (blood clot in your brain). The more cigarettes you smoke, the greater your risk of a heart attack.
  • Lung disease:
    • The younger you are when you start smoking, the greater your risk of getting lung diseases. Many smokers have a cough which is caused by the chemicals in smoke. These chemicals harm the cilia (tiny hairs) that line the lungs and help remove dirt and waste products. Depending upon how much you smoke, your lungs become gray and "dirty" (they look like charcoal). Healthy lungs are pink.
    • Chronic bronchitis is a serious lung infection which is often caused by smoking. Emphysema is a long-term lung disease that may be caused by smoking cigarettes. Cigarette smoking also makes asthma worse. You are at a higher risk of getting colds, pneumonia, and other lung infections if you smoke.
  • Gastrointestinal disease: Cigarette smoking increases the amount of acid that is made by your stomach, and may cause a peptic ulcer. A peptic ulcer is an open sore in the stomach or duodenum (part of the intestine). You may also get gastroesophageal reflux from smoking. This is when you have a backflow of stomach acid into your esophagus (food tube).
  • Other problems: The following are other problems that smoking may cause:
    • Bad breath.
    • Bad smell in your clothes, hair, and skin.
    • Decreased ability to play sports or do physical activities because of breathing problems.
    • Earlier than normal wrinkling of the skin, usually the face.
    • Higher risk of bone fractures, such as hip, wrist, or spine.
    • Higher risk of starting a fire. This may happen if you fall asleep with a lit cigarette.
    • Men may have problems having an erection.
    • Sleeping problems.
    • Smoking is an expensive (costly) habit. You will save money if you choose to stop smoking.
    • Sore throat.
    • Staining of teeth.
 

Ng'wanza Madaso

JF-Expert Member
Oct 21, 2008
2,271
1,250
Women and smoking:
You may have a higher risk of having a heart attack or stroke if you smoke and use birth control pills. This risk is more serious if you are 35 years or older. The risk of losing your unborn baby or having a stillborn baby is higher if you are pregnant and smoke. Babies born to smoking mothers often weigh less, and are at a higher risk of sudden infant death syndrome (SIDS). You may have a harder time getting pregnant if you are a smoker. Women who smoke may have a higher risk of osteoporosis (also known as "brittle bones"). Women who smoke also have a higher risk of incontinence, which is when you are unable to control when you urinate.
 

Ng'wanza Madaso

JF-Expert Member
Oct 21, 2008
2,271
1,250
What is "passive smoking"?

Tobacco smoke is dangerous to others. The effect that smoking has on nonsmokers is called "passive smoking". Nonsmokers who breathe tobacco smoke have the same health risks as smokers. Children who are around tobacco smoke may have more colds, ear infections, or other breathing problems.
 

Ng'wanza Madaso

JF-Expert Member
Oct 21, 2008
2,271
1,250
What is the best way to stop smoking?

  • A large percentage of people have tried to quit smoking at least once. Most people who try to quit smoking go through a series of stages. Following are the stages you may go through to stop smoking:
    • Thinking about quitting.
    • Deciding to quit on a certain day.
    • Quitting smoking.
    • Successfully staying an ex-smoker.
  • You must be strong in order to quit smoking. When you decide to quit, you can get help from your caregiver or others. You will learn that there are many ways to stop smoking. Talk to your caregiver about the best method for you when you are ready to quit smoking. Ask your caregiver for more information about how to stop smoking.
 

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