Stop & Heal

Daina shan taba: jadawalin warkewar jikinka

An sabunta: 2026-09-10 · 9 minti karatu · 64 matakai

Alamun barin nikotin suna kai ƙololuwa kusan rana ta 3 sannan su ƙare galibi cikin makonni 2–4. Raƙuman sha'awa ɗaya-ɗaya suna wucewa cikin minti 3–20; bugun zuciya na fara komawa daidai minti 20 bayan sigarinka na ƙarshe, kuma zuwa rana ta 1 iskar carbon monoxide da ke jininka ta ƙare.

Minti ashirin bayan sigarinka na ƙarshe, jikinka ya riga ya fara gyara kansa. Bugun zuciyarka na kwantawa, jijiyoyin jininka na sassauta, kuma cikin kwana ɗaya iskar carbon monoxide da ke jininka ta ƙare. Yawancin mutane ba sa ganin wannan ci gaba da ba a gani — shi ya sa dainawa ke jin kamar rasa wani abu maimakon warkewa.

Jadawalin da ke ƙasa yana nuna abin da ke faruwa a cikin jikinka daga minti 20 na farko zuwa shekara 15 bayan ka daina, bisa littattafan lafiyar jama'a (CDC, WHO, Babban Jami'in Lafiya na Amurka). Kowane mataki yana ɗauke da alamar shaida don ka san ƙarfin kimiyyar da ke bayansa.

Alamun barin jaraba a taƙaice

AlamaFarawaƘololuwaSauƙi
Raƙuman sha'awaMinti 30–awa 2Rana 1–3Makonni 2–4
Fushi da rashin natsuwaRana ta 1Rana ta 3Makonni 2–4
Ƙarin sha'awar abinciRana 1–2Mako 1–2~Mako na 6
Tashin barciDare na 1Mako na 1Makonni 2–3
Tarin warkewaMako na 1Mako 1–3Wata 1–9

Kwatanta dukkan jadawalin barin jaraba 11 →

Jadawalin warkewar jikinka

Babi na 1

Tsabtace Jiki

Daidaitawa mai tsanani · Kwanaki 0–10

Tsabtace Sel da Sauƙin Jijiyoyi Sa'o'i 0–4

Ƙarfafawar nicotine na raguwa kuma jijiyoyin jini na huce.

  1. Minti 20
    Sauƙin Zuciya da Jijiyoyi

    Tasirin ƙuntata jijiyoyi na ƙarewa; bugun zuciya da hawan jini na komawa daidai kuma gaɓoɓinka na ɗumama.

    Ingantacciyar shaida
  2. Minti 30
    Raguwar Adrenaline

    Adrenaline na fara raguwa; jikinka na juyawa zuwa yanayin 'huta-da-narkarwa'.

    Shaida mai ma'ana
  3. Sa'a 1
    Samar da Oxygen ga Sel

    Carbon monoxide na fara raguwa; ƙarfin hemoglobin na ɗaukar oxygen na hauhawa.

    Shaida mai ma'ana
  4. Sa'a 2
    Kunna Ƙoda da Hanta

    Rabin rayuwar nicotine kusan sa'o'i 2 ne; adadin da ke jininka na raguwa da kusan 50%.

    Ingantacciyar shaida
  5. Sa'a 4
    Daidaita Hormones na Damuwa

    Cortisol da ACTH na canzawa; jikinka na koyon gina sinadaransa.

    Shaida mai ma'ana

Samar da Oxygen da Sauƙaƙa Nauyin Zuciya Sa'o'i 8–12

Ana share iskar gas mai guba kuma zuciya na huce.

  1. Sa'a 8
    Hauhawar Cikar Oxygen

    Carbon monoxide na ragu rabi; mitochondria naka na samar da ƙarin ATP.

    Ingantacciyar shaida
  2. Sa'a 12
    Sauƙin Tsokar Zuciya

    Carbon monoxide na sauka zuwa matakin mara shan taba; nauyin aikin zuciyarka na sauƙi.

    Ingantacciyar shaida

Cirewar Sinadari da Girgiza Sa'o'i 12–36

Yayin da nicotine ke ƙarewa, kwakwalwa na daidaitawa.

  1. Sa'a 16
    Neman Metabolic

    Hanta ta share yawancin nicotine; peptides na ci na canzawa.

    Shaida mai ma'ana
  2. Sa'a 20
    Raguwar Cotinine

    Cotinine na fara raguwa (rabin rayuwa ~16–20 sa'o'i).

    Shaida mai ma'ana
  3. Sa'a 24
    Nicotine Mai Aiki Sifili

    Nicotine mai 'yanci na sauka zuwa matakin da ba a iya awo; cilia na fara motsi.

    Ingantacciyar shaida
  4. Sa'a 30
    Raguwar Bugun Zuciya

    Bugun zuciyarka na hutu na kwantawa cikin matakin lafiya; ɗan gajiya na yiwuwa.

    Shaida mai ma'ana
  5. Sa'a 36
    Hauhawar Gudanar Jini ga Kwakwalwa

    Gudanar jini zuwa kwakwalwa na ƙaruwa; na iya haifar da ciwon kai na ɗan lokaci.

    Nuni kawai

Farkawar Hankula da Sabuntuwar Jijiya Sa'o'i 36–72

Hankula na farfaɗowa kuma sha'awa na kai ƙwanƙoli.

  1. Sa'a 42
    Maido da Barcin REM

    Yayin da acetylcholine ke sake daidaitawa, REM na tsawaita; kana iya samun mafarkai masu haske.

    Ingantacciyar shaida
  2. Sa'a 48
    Ɗanɗano da Ƙamshi

    Masu karɓar ƙamshi da ɗanɗanonka na fara sabuntuwa.

    Ingantacciyar shaida
  3. Sa'a 54
    Ɓarkewar Jijiya ta Kai

    Igiyar sha'awa tana ɗaukar, a fannin halitta, mafi yawa minti 3–5.

    Ingantacciyar shaida
  4. Sa'a 60
    Sha'awar Sukari

    Sukarin jini na ɗan sauka; sha'awar wani abu mai zaƙi na hauhawa.

    Shaida mai ma'ana
  5. Sa'a 66
    Hauhawar Glutathione

    Damuwar oxidative na raguwa; glutathione, babban antioxidant naka, na hauhawa.

    Shaida mai ma'ana
  6. Sa'a 72
    Ƙwanƙoli mai Tsanani da Hutar Bronchi

    Cirewa na kai ƙwanƙoli; bronchioles na huce kuma yawan iska na ƙaruwa.

    Ingantacciyar shaida

Gyaran Jiki da Sabuntuwar Nama Kwanaki 4–10

Warkarwa mai tsanani a matakin nama.

  1. Rana 4
    Raguwar Yawan Masu Karɓa

    Yawan masu karɓar nicotine (nAChRs) da ya hauhawa na raguwa.

    Shaida mai ma'ana
  2. Rana 5
    Gudanar Jini na Dasashi da Baki

    Ƙaramar gudanar jini na dasashi na komawa daidai; garkuwar baki na ƙarfafa.

    Shaida mai ma'ana
  3. Rana 6
    Rhythm na Hanji

    Tsarin jijiya na hanji na sake samun rhythm ɗinsa na halitta.

    Shaida mai ma'ana
  4. Rana 7
    Share Huhu

    Cilia da suka farka na share tar da majina cikin himma (tari na iya ƙaruwa).

    Shaida mai ma'ana
  5. Rana 8
    Kwantar da Amygdala

    Wuce gona da iri ga masu tunzurawa (kofi, damuwa) na raguwa.

    Shaida mai ma'ana
  6. Rana 9
    Fata da Collagen

    Gudanar jini ƙarƙashin fata na ƙaruwa; ana tunzura samar da collagen.

    Shaida mai ma'ana
  7. Rana 10
    Sabunta Huhu Mai Zurfi

    Musayar iskar gas a alveoli na ƙara sauƙi; nama na sake ginuwa.

    Shaida mai ma'ana

Sauran jadawalin yana cikin manhajar

Ƙarin matakai 39

Sauke manhajar don ka ga sauran

Abin da ke taimakawa da gaske

Tambayoyin da ake yawan yi

Har yaushe alamun barin nikotin suke ɗauka?

Alamun jiki na kai ƙololuwa kusan rana ta 3 sannan su ƙare sosai cikin makonni 2–4. Sha'awar hankali na iya dawowa har watanni, amma tana zuwa a matsayin gajerun raƙuma, ba matsin lamba na kullum ba.

Ya yi latti in daina idan na sha shekaru da yawa?

A'a. Cikin shekara ɗaya haɗarin bugun zuciya yana faɗuwa sosai; cikin shekaru 10–15 haɗura da yawa na kusa da na wanda bai taɓa sha ba. Jiki yana gyaruwa a kowane shekaru.

Shan vape yana ƙidaya a matsayin dainawa?

Vape yana ci gaba da riƙe jarabar nikotin. Wasu na amfani da shi a matsayin mataki na wucin gadi, amma wannan jadawali yana farawa lokacin da nikotin ya tsaya — daga sigarinka ko vape ɗinka na ƙarshe.

Zan yi kiba idan na daina shan taba?

Yawancin mutane na ƙara kilo 2–5, galibi cikin watanni uku na farko — nikotin yana gaggauta narkar da abinci kuma yana danne sha'awar cin abinci. Ana iya sarrafa hakan: furotin da safe, tafiya bayan cin abinci, kuma ka tuna lissafin lafiya har yanzu yana goyon bayan dainawa da nisa.

Har yaushe sha'awar sigari guda take ɗauka?

Raƙumin sha'awa ɗaya yakan wuce cikin minti 3–20 ko ka sha ko ba ka sha ba. Suna zuwa kaɗan-kaɗan: yaƙin yau da kullum a mako na 1 ya zama sauti na lokaci-lokaci a wata na 2.

Me ya sa nake ƙara tari bayan na daina?

Cilia ɗinka — ƙananan gashin da ke share hanyoyin numfashinka — suna farkawa suna share ƙwarin taba da majinar watanni. Ƙarin tari na ɗan lokaci a makonnin farko yawanci alamar gyara ce, ba lalacewa ba.

Wanne ya fi kyau: daina kwatsam ko rage a hankali?

Shaida ta ɗan fi goyon bayan sanya ranar dainawa da tsayawa gaba ɗaya, gwargwadon iko tare da tallafi (maye gurbin nikotin ko magani na ninka nasara). Rage a hankali yana aiki ga wasu, amma rage ba tare da ƙarshe ba yakan zama rashin dainawa.

Sigari guda bayan na daina yana lalata komai?

A'a — jikinka yana riƙe warkewar da ya samu. Amma guda kusan koyaushe yana kiran na biyu, don haka ka ɗauke shi a matsayin sigina mai muhimmanci: ka gano abin da ya jawo shi, ka sake farawa a ranar, ka rufe gibin da sauri.

Jagororin da suka danganta

Caffeine

Daina kafein: sake saitin da tsarin jijiyoyinka ke yi

Karanta jagorar →

Cannabis

Daina wiwi: jadawalin ɗaukewar hazo

Karanta jagorar →

Giya

Daina shan giya: abin da jikinka ke yi idan ka tsaya

Karanta jagorar →

Don mintuna masu wahala

Majiyoyi da ƙarin karatu

Yadda aka gina wannan jagora — majiyoyi da matakan shaida →

Wannan jagora bayanin ilimi ne na gaba ɗaya, an tattara shi daga littattafan lafiyar jama'a. Ba shawarar likita ba ce, ba ganewar asali ba, ba kuma magani ba. Barin giya da wasu ƙwayoyi na iya zama haɗari ga rai — ka tuntuɓi ma'aikacin lafiya kafin ka daina.