sigaray\u0131 b\u0131rak\u0131nca nikotin almamaya ba\u011fl\u0131 yoksunluk belirtileri, hafif veya \u015fiddetli olarak ortaya \u00e7\u0131kmaktad\u0131r.Amerikan Psikiyatri Birli\u011fi nikotin kullan\u0131m\u0131n\u0131n birden b\u0131rak\u0131lmas\u0131n\u0131n veya kullan\u0131lan nikotin miktar\u0131n\u0131n azalt\u0131lmas\u0131n\u0131n ard\u0131ndan 24 Saat i\u00e7inde \u015fu sekiz bulgudan en az d\u00f6rd\u00fcn\u00fcn ortaya \u00e7\u0131kmas\u0131n\u0131 \u00f6ng\u00f6rm\u00fc\u015ft\u00fcr:Disforik veya depresif miza\u00e7 (yani ruhsal durumda dalgalanmalar, ne\u015feli ya da h\u00fcz\u00fcnl\u00fc hal).\u0130nsomnia (uykusuzluk).\u0130rritabilite (h\u0131r\u00e7\u0131nl\u0131k), sinirlenme ya da \u00f6fkelenme.Anksiyete (endi\u015feyle kar\u0131\u015f\u0131k s\u0131k\u0131nt\u0131 hissi).D\u00fc\u015f\u00fcncelerini yo\u011funla\u015ft\u0131ramama (konsantrasyon g\u00fc\u00e7l\u00fc\u011f\u00fc). Dalg\u0131nl\u0131k ve dikkat da\u011f\u0131lmas\u0131.Huzursuzluk. Yorgunluk, bitkinlik, isteksizlik.Kalp h\u0131z\u0131nda azalma (bradikardi).\u0130\u015ftah artmas\u0131 veya kilo alma.Sigara i\u00e7en asl\u0131nda ate\u015fi a\u011fz\u0131na almaktad\u0131r.Bunlar\u0131n d\u0131\u015f\u0131nda ki\u015fide a\u011fr\u0131lar, s\u0131z\u0131lar ve kramplar ortaya \u00e7\u0131kabilir.Bu belirtilerin hepsinin her insanda olmayaca\u011f\u0131n\u0131 bilelim. Belirtilerin \u00e7o\u011fu, 3-5 G\u00fcn gibi bir s\u00fcre i\u00e7inde kendili\u011finden ge\u00e7er. Sab\u0131r burada \u00f6nemlidir. O s\u0131radaki sigara i\u00e7me iste\u011fine kap\u0131l\u0131p yakla\u015fmamak gerekir.Sigaray\u0131 b\u0131rakmaya ait \u015fikayetler, sigara kesildikten sonraki birka\u00e7 saat i\u00e7inde ba\u015flar. 1-4 g\u00fcn i\u00e7inde en y\u00fcksek seviyesine ula\u015f\u0131r, 3-4 hafta s\u00fcrer. \u0130\u015ftah art\u0131\u015f\u0131 ve kilo alma yak\u0131nmalar\u0131 6 aya kadar devam edebilir.Dikkat isteyen i\u015flerde performansta azalma yine bu d\u00f6nemde s\u00f6z konusu olabilir. 6 Ay sonra bile b\u0131rakanlar\u0131n yakla\u015f\u0131k y\u00fczde 50’si sigara i\u00e7me arzusu duyabilirler. Buna tahamm\u00fcl etmek ve sigaradan uzak durmak \u015fartt\u0131r.Bu d\u00f6nemde yine tatl\u0131 yiyeceklere kar\u015f\u0131 istek olabilir. Asr\u0131n ba\u015f\u0131nda her Amerikal\u0131, ki\u015fi ba\u015f\u0131na 15 kilo \u015feker t\u00fcketiyordu. \u015eimdi ise bu miktar 60 kiloya \u00e7\u0131km\u0131\u015ft\u0131r.Halbuki rafine edilmi\u015f \u015fekerin i\u00e7inde neredeyse hi\u00e7 Mineral ve vitamin bulunmaz. Oysa v\u00fccudumuzun, kan \u015fekerini yakabilmek i\u00e7in B1 vitaminine ihtiyac\u0131 vard\u0131r. \u0130\u015fte bu y\u00fczden \u00e7ok \u015feker t\u00fcketti\u011fimiz zaman sinir sistemimizi tutmakla g\u00f6revli B1 vitamini fazla \u015fekerin yak\u0131lmas\u0131n\u0131 \u00fczerine al\u0131r. Bu durumda sinir sistemi, insan\u0131 daha sinirli, kaprisli ve \u00f6fkelenmeye meyilli hale getirir.Bu y\u00fczden \u00f6zellikle sigaran\u0131n b\u0131rak\u0131ld\u0131\u011f\u0131 ilk haftada \u015feker ve \u015fekerli mamullerden uzak dural\u0131m.Nikotin yoksunlu\u011fu i\u00e7in bazen ila\u00e7 tavsiye edilmektedir. Ancak en uygunu, do\u011fal yolla, herhangi bir ila\u00e7 kullanmadan bu d\u00f6nemi ge\u00e7irmektir. Yap\u0131lan ara\u015ft\u0131rmalarda ba\u011f\u0131ml\u0131l\u0131k \u015fiddetinin fazla oldu\u011fu durumlarda t\u0131bbi ila\u00e7 yard\u0131mlar\u0131n\u0131n faydal\u0131 olabilece\u011fi g\u00f6sterilmi\u015ftir. Burada tiryakinin kendisini haz\u0131rlamas\u0131 ve azimli, kararl\u0131 olu\u015fu \u00f6nemlidir.Yoksunlukla nas\u0131l ba\u015fetmeli ?\u015eimdi de yoksunluk s\u0131ras\u0131nda ortaya \u00e7\u0131kabilecek problemleri nas\u0131l a\u015fabilece\u011fimizi kayDedelim:A\u011f\u0131z kurulu\u011fu ve bo\u011faz a\u011fr\u0131s\u0131na kar\u015f\u0131 \u015fi\u015fe suyu, taze s\u0131k\u0131lm\u0131\u015f meyve Suyu yudumlanmal\u0131 ve sak\u0131z \u00e7i\u011fnenmelidir.Ba\u015f a\u011fr\u0131s\u0131 i\u00e7in \u0131l\u0131k bir banyo veya du\u015f tavsiye edilir. Yine denize ve havuza girmek de uygun olur.Uyku d\u00fczeni bozuldu\u011funda \u00e7ay, kahve gibi kafeinli i\u00e7ecekleri m\u00fcmk\u00fcn oldu\u011funca azaltal\u0131m ve yatmadan 4-5 saat \u00f6nce keselim. Yine her g\u00fcn en az 1 saat kadar a\u00e7\u0131k Havada y\u00fcr\u00fcyelim. Sabah erken kalkal\u0131m ve g\u00fcnd\u00fcz uykumuz olsa bile yatmayal\u0131m.Al\u0131\u015ft\u0131\u011f\u0131m\u0131zdan daha erken bir Saatte yatal\u0131m ve yatmadan \u00f6nce \u0131l\u0131k bir du\u015f alal\u0131m.Beslenmede d\u00fczensizlik oldu\u011funda diyetimize dikkat edelim. Bol Su i\u00e7elim.Yorgunluk i\u00e7in: \u00d6\u011fle \u00fczeri yar\u0131m saat ge\u00e7meyecek tarzda \u015fekerleme yapal\u0131m. Bedenimizin giderek enerji kazanaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnerek rahatlamaya \u00e7al\u0131\u015fal\u0131m ve sabredelim.Ac\u0131kma halinde: D\u00fc\u015f\u00fck kalorili \u015fekersiz S\u0131v\u0131lar ve bol su i\u00e7elim. Beyaz Un ve \u015fekerden ka\u00e7\u0131narak karn\u0131m\u0131z\u0131 doyural\u0131m. Meyve ve sebzeye a\u011f\u0131rl\u0131k verelim. Gerginlikte y\u00fcr\u00fcy\u00fc\u015f yapal\u0131m. S\u0131cak banyonun gev\u015fetici etkisinden yararlanal\u0131m. Zaten gergin olmam\u0131z v\u00fccutta nikotinin azalmaya ba\u015flad\u0131\u011f\u0131n\u0131 g\u00f6sterir. Bir m\u00fcddet sonra kaybolur.\u00d6ks\u00fcr\u00fckte birka\u00e7 yudum \u0131l\u0131k Bitki \u00e7ay\u0131 faydal\u0131d\u0131r. Olmazsa bir bo\u011faz pastili kullanabiliriz.\u00d6ks\u00fcr\u00fck, sigaran\u0131n, akci\u011ferlerde yapm\u0131\u015f oldu\u011fu hasarlar\u0131 d\u00fczeltmek i\u00e7indir. \u00d6ks\u00fcr\u00fckle birlikte siyah renkli balgam da \u00e7\u0131kabilir. Bundan korkulmamal\u0131d\u0131r. Ev temizleniyor anlam\u0131ndad\u0131r ve birka\u00e7 g\u00fcn sonra \u00f6ks\u00fcr\u00fck ve balgam \u00e7\u0131karma biter.Konsantrasyon zorlu\u011funda, bir s\u00fcre sonra ge\u00e7ece\u011fini bilelim. Zaten sigara uzun s\u00fcre i\u00e7ildi\u011finde beyin Oksijen seviyesini azaltaca\u011f\u0131ndan zihnimize \u00e7ok daha fazla zarar verir.Kendimize \u015fu c\u00fcmleyi s\u0131k s\u0131k tekrarlayal\u0131m: Bu aksam art\u0131k kesinlikle sigaray\u0131 b\u0131rakmaya karar verdim.Sigara i\u00e7meyen ki\u015fi sabah kalkt\u0131\u011f\u0131nda kahvalt\u0131dan zevk ve lezzet ald\u0131\u011f\u0131 halde, tiryaki sigaras\u0131n\u0131 tellendirmeden rahat edemez.Sigaray\u0131 b\u0131rakt\u0131ktan sonra i\u00e7me arzusu olu\u015fursa; aya\u011fa kalkal\u0131m, dola\u015fal\u0131m, elimizi me\u015fgul edelim, sevdi\u011fimiz biriyle konu\u015fal\u0131m, meyve yiyelim, \u015fekersiz sak\u0131z \u00e7i\u011fneyelim, su veya taze s\u0131k\u0131lm\u0131\u015f meyve suyu i\u00e7elim. Ayr\u0131ca diyelim ki:”Sigaras\u0131z hayat\u0131 se\u00e7tim ve sigaray\u0131 kesinlikle b\u0131rakt\u0131m.’<\/p>\n","protected":false},"excerpt":{"rendered":"
sigaray\u0131 b\u0131rak\u0131nca nikotin almamaya ba\u011fl\u0131 yoksunluk belirtileri, hafif veya \u015fiddetli olarak ortaya \u00e7\u0131kmaktad\u0131r.Amerikan Psikiyatri Birli\u011fi nikotin kullan\u0131m\u0131n\u0131n birden b\u0131rak\u0131lmas\u0131n\u0131n veya kullan\u0131lan nikotin miktar\u0131n\u0131n azalt\u0131lmas\u0131n\u0131n ard\u0131ndan 24 Saat i\u00e7inde \u015fu sekiz bulgudan en az d\u00f6rd\u00fcn\u00fcn ortaya \u00e7\u0131kmas\u0131n\u0131 \u00f6ng\u00f6rm\u00fc\u015ft\u00fcr:Disforik veya depresif miza\u00e7 (yani ruhsal durumda dalgalanmalar, ne\u015feli ya da h\u00fcz\u00fcnl\u00fc hal).\u0130nsomnia (uykusuzluk).\u0130rritabilite (h\u0131r\u00e7\u0131nl\u0131k), sinirlenme ya da \u00f6fkelenme.Anksiyete (endi\u015feyle kar\u0131\u015f\u0131k s\u0131k\u0131nt\u0131 hissi).D\u00fc\u015f\u00fcncelerini yo\u011funla\u015ft\u0131ramama[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[22524],"tags":[23700,23698],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/13421"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=13421"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/13421\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=13421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=13421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=13421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}