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# run/102010161.xml.gz


(src)="1"> A False Friend
(trg)="1"> Umugenzi mubi

(src)="2"> You have a “ friend ” you met in your youth .
(trg)="2"> Urafise ico twokwita umugenzi mwamenyanye igihe wari ukiri muto .

(src)="3"> He made you feel more mature and seemed to help you fit in with your peers .
(trg)="3"> Yatumye urushiriza kwumva ko ukuze kandi asa n’uwagufashije kubona ko ufise ikibanza mu runganwe rwawe .

(src)="4"> When you were stressed , you could always turn to him for some “ relief . ”
(trg)="4"> Igihe waba ufise ivyiyumviro vyinshi warashobora kwama umwitura kugira ngo atume wumva ko hari ukuntu uruhuriwe .

(src)="5"> Indeed , you have come to depend on him in many situations .
(trg)="5"> Mu vy’ukuri , wahavuye ubona ko mu bihe vyinshi ata co woshobora gukora atagufashije .

(src)="6"> But in time , you discovered his dark side .
(trg)="6"> Mugabo mu nyuma , warabonye ububi bwiwe .

(src)="7"> He demands to be with you all the time , even if this makes you unwelcome in some places .
(trg)="7"> Ashaka yuko mwama muri kumwe igihe cose , naho mbere ivyo bituma utakirwa neza ahantu hamwehamwe .

(src)="8"> And while he may have made you feel more mature , he did so at the cost of your health .
(trg)="8"> Kandi naho ashobora kuba yatumye urushiriza kwumva ko ukuze , yabigize abanje kukwononera amagara .

(src)="9"> To top it off , he has stolen a part of your wages .
(trg)="9"> Kandundura , yarakwivye amahera .

(src)="10"> In recent times , you have tried to break off the relationship , but he has not let you .
(trg)="10"> Uherutse kugerageza guhagarika imigenderanire mufitaniye , mugabo yararahiye ararengwa .

(src)="11"> In a way , he has become your master .
(trg)="11"> Mu buryo bunaka , yarabaye shobuja .

(src)="12"> You regret ever having met him .
(trg)="12"> Uricuza kuba waramenyanye na we .

(src)="13"> SUCH is the relationship that many smokers have with the cigarette .
(trg)="13"> IYO ni yo migenderanire abanywi b’itabi benshi bafitaniye na ryo .

(src)="14"> After 50 years of smoking , a woman named Earline recalls : “ The cigarette could help me more than having another person around .
(trg)="14"> Umugore umwe yitwa Earline , akaba yamaze imyaka 50 anywa itabi , avuga ivyo yibuka ati : “ Itabi ryarashobora kumfasha kuruta kuba ndi kumwe n’uwundi muntu .

(src)="15"> It was more than just an old friend ​ — sometimes it was my only friend . ”
(trg)="15"> Ntiryari umugenzi wa kera gusa , rimwe na rimwe ni ryo ryambera umugenzi rudende . ”

(src)="16"> As Earline came to realize , though , the cigarette is , in fact , both a false friend and a vicious one .
(trg)="16"> Ariko rero nk’uko Earline yahavuye abibona , mu vy’ukuri itabi ni umugenzi mubi kandi w’inkozi y’ikibi .

(src)="17"> Indeed , the opening words above could have been written about her ​ — with one exception .
(trg)="17"> Nkako , amajambo y’intangamarara avugwa aho haruguru yoshobora kuvugwa ku vyerekeye Earline , dukuyemwo ikintu kimwe gusa .

(src)="18"> When she learned that smoking is bad in God’s eyes because it pollutes our God - given bodies , she quit her habit . ​ — 2 Corinthians 7 : 1 .
(trg)="18"> Igihe yamenya ko kunywa itabi ari bibi mu nyonga z’Imana kubera ko ryonona imibiri twahawe n’Imana , yaciye ariheba . — 2 Abakorinto 7 : 1 .

(src)="19"> A man named Frank also decided to quit in order to please God .
(trg)="19"> Umugabo umwe yitwa Frank na we nyene yarafashe ingingo yo guheba itabi kugira ngo ahimbare Imana .

(src)="20"> But a day or so after he had his last cigarette , he found himself crawling under his house looking for old cigarette butts that had fallen between the floorboards .
(trg)="20"> Ariko haciye nk’umusi umwe arihevye , yasanze ariko aravura mu nzu yiwe arondera udusigazwa tw’itabi twari twarakorokeye hagati y’imbaho zishashe hasi mu nzu .

(src)="21"> “ That clinched it , ” said Frank .
(trg)="21"> Frank yavuze ati : “ Ivyo vyatumye nca mfata ingingo .

(src)="22"> “ Finding myself on my hands and knees scratching through dirt for old butts disgusted me .
(trg)="22"> Kubona ndiko ndavura nsesangura mu mukungugu ndondera udusigazwa tw’itabi , vyaransesemye .

(src)="23"> I never had another smoke . ”
(trg)="23"> Sinigeze nsubira kunywa itabi . ”

(src)="24"> Why does tobacco have such a grip ?
(trg)="24"> Ni kubera iki itabi ryizizira umuntu gushika iyo hose ?

(src)="25"> Researchers have discovered a number of reasons : ( 1 ) Tobacco products can be as addictive as illicit drugs .
(trg)="25"> Abashakashatsi baratoye imvo zitari nke zibituma : ( 1 ) Itabi rirashobora kwizizira umuntu nka kurya kw’ibiyayuramutwe .

(src)="26"> ( 2 ) Inhaled nicotine may reach the brain in just seven seconds .
(trg)="26"> ( 2 ) Ubumara bw’itabi bwitwa nikotine umuntu aba akweze bwoshobora gushika mu bwonko mu masegunda indwi gusa .

(src)="27"> ( 3 ) Smoking is often woven into a person’s life by its regular association with eating , drinking , conversing , the relief of stress , and so on .
(trg)="27"> ( 3 ) Akenshi kunywa itabi biba mu bigize ubuzima bw’umuntu biciye mu kuza ararinywa igihe ariko arafungura , ariko aranywa , ariko araganira , kugira ngo agabanye ivyiyumviro , n’ibindi n’ibindi .

(src)="28"> Yet , as Earline and Frank have shown , it is possible to quit this harmful addiction .
(trg)="28"> Ariko rero , nk’uko Earline na Frank bavyerekanye , birashoboka yuko umuntu aheba iyo ngeso mbi imwizizira .

(src)="29"> If you smoke but want to stop , reading the following articles may well be the start of a new way of life for you .
(trg)="29"> Nimba unywa itabi ariko ukaba wipfuza kuriheba , gusoma ibiganiro bikurikira vyoshobora kukubera intango y’ubuzima bushasha .

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(src)="1"> Strengthen Your Motivation
(trg)="1"> Nukomeze umwiyemezo wawe

(src)="2"> “ A deep commitment to the process of quitting is the single most important characteristic of smokers who successfully quit . ” ​ — “ Stop Smoking Now ! ”
(trg)="2"> “ Ikintu gihambaye kuruta ibindi vyose kiranga abantu banywa itabi usanga bashobora kuriheba , ni ukugira umwiyemezo ukomeye wo kuriheba . ” — Vyakuwe mu gitabu gifise umutwe uvuga ngo “ Stop Smoking Now ! ”
(trg)="3"> ( Nuhagarike kunywa itabi ubu nyene ! )

(src)="3"> SIMPLY put , if you want to stop smoking , you should , at the very least , have a strong motivation to do so .
(trg)="4"> TUBIVUZE mu buryo bworoshe , nimba wipfuza guhagarika kunywa itabi , ukwiye n’imiburiburi kuba ufise umwiyemezo ukomeye wo kubigira .

(src)="4"> How can you strengthen your motivation ?
(trg)="5"> Ushobora gute none gukomeza umwiyemezo wawe ?

(src)="5"> For one thing , consider how much better off you will be if you quit smoking .
(trg)="6"> Kimwe coco , nurimbure ukuntu worushiriza kumererwa neza uhevye kunywa itabi .

(src)="6"> You will save money .
(trg)="7"> Uzoziganya amahera .

(src)="7"> A pack - a - day habit can cost thousands of dollars a year .
(trg)="8"> Akamenyero ko kunywa ipaki imwe y’itabi ku musi karashobora gutwara amahera ibihumbi amajana ku mwaka .

(src)="8"> “ I never realized how much money I wasted on tobacco . ” ​ — Gyanu , Nepal .
(trg)="9"> “ Sinari bwigere menya ukuntu nasesagurira amahera menshi mw’itabi . ” — Vyavuzwe na Gyanu wo muri Nepal .

(src)="9"> You should get more joy out of life .
(trg)="10"> Urashobora kurushiriza kugira umunezero mu buzima .

(src)="10"> “ My life started when I gave up smoking , and it just gets better and better . ”
(trg)="11"> “ Igihe naheba kunywa itabi ni ho natangura kwumva ko mbayeho koko , kandi ubuzima bwanje buguma burushiriza kumera neza . ”

(src)="11"> ( Regina , South Africa ) When people stop smoking , their senses of taste and smell improve markedly , and they usually have more energy and an improved physical appearance .
(trg)="12"> ( Bivugwa na Regina wo muri Afirika y’Epfo ) Igihe abantu bahagaritse kunywa itabi ubushobozi bwabo bwo kwumva uburyohe bw’ikintu be n’ubwo kumoterwa burarushiriza kwongerekana bimwe biboneka , kandi akenshi usanga barushiriza kugira inguvu bakongera bakarushiriza gusa neza .

(src)="12"> Your health may improve .
(trg)="13"> Woshobora kurushiriza kugira amagara meza .

(src)="13"> “ Quitting smoking has major and immediate health benefits for men and women of all ages . ” ​ — The U.S .
(src)="14"> Centers for Disease Control and Prevention .
(trg)="14"> “ Iyo abagabo n’abagore bafise imyaka itandukanye bahevye kunywa itabi bica ubwo nyene bibagirira akamaro . ” — Bivugwa n’ikigo co muri Leta Zunze Ubumwe kijejwe ivyo gucungera indwara no kuzikinga .

(src)="15"> You will boost your self - confidence .
(trg)="15"> Uzorushiriza kwumva ko wiyizigiye .

(src)="16"> “ I quit smoking because I did not want tobacco to be my master .
(trg)="16"> “ Nahevye kunywa itabi kubera ko ntipfuza ko ringanza .

(src)="17"> I wanted to be master of my own body . ” ​ — Henning , Denmark .
(trg)="17"> Nashaka kuganza umubiri wanje bwite . ” — Bivugwa na Henning wo muri Danemarike .

(src)="18"> Your family and friends will benefit .
(trg)="18"> Umuryango wawe n’abagenzi bawe bazohungukira .

(src)="19"> “ Smoking . . . hurts the health of those around you . . . .
(trg)="19"> “ Kunywa itabi . . . bironona amagara y’abari iruhande yawe . . . .

(src)="20"> Studies have shown that secondhand smoke causes thousands of deaths each year from lung cancer and heart disease . ” ​ — American Cancer Society .
(trg)="20"> Ivyigwa vyagizwe vyerekanye yuko urya mwotsi abantu bahumekerwako n’abariko baranywa itabi utuma abantu ibihumbi n’ibihumbi bapfa ku mwaka ku mwaka biturutse kuri kanseri y’amahaha be n’indwara y’umutima . ” — Bivugwa n’Ishirahamwe ryo muri Amerika rirwanya indwara ya kanseri .

(src)="21"> You will please your Creator .
(trg)="21"> Uzohimbara Umuremyi wawe .

(src)="22"> “ Beloved ones , let us cleanse ourselves of every defilement of flesh . ”
(trg)="22"> “ Bakundwa , twiyuhagire ubuhumane bwose bw’umubiri . ”

(src)="23"> “ Present your bodies . . . holy , acceptable to God . ” ​ — Romans 12 : 1 .
(trg)="23"> “ Mushikirize imibiri yanyu nk’ikimazi . . . ceranda , cemerwa ku Mana . ” — Abaroma 12 : 1 .

(src)="24"> “ Once I understood that God disapproves of things that defile the body , I decided to quit smoking . ” ​ — Sylvia , Spain .
(trg)="24"> “ Maze gutahura ko Imana yiyamiriza ibintu bihumanya umubiri , naciye mfata ingingo yo guheba kunywa itabi . ” — Bivugwa na Sylvia wo muri Esupanye .

(src)="25"> Often , though , motivation alone is not enough .
(trg)="25"> Ariko rero , akenshi usanga kugira umwiyemezo vyonyene bidahagije .

(src)="26"> We may also need the help of others , including family and friends .
(trg)="26"> Twoshobora kandi gukenera gufashwa n’abandi , harimwo umuryango n’abagenzi .

(src)="27"> What can they do ?
(trg)="27"> None ni igiki bashobora gukora ?

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(src)="1"> Seek Out Help
(trg)="1"> Nurondere imfashanyo

(src)="2"> “ If somebody could overpower one alone , two together could make a stand against him . ” ​ — Ecclesiastes 4 : 12 .
(trg)="2"> “ Nah’umuntu yoshobora kunesha umwe , babiri bomunanira . ” — Umusiguzi 4 : 12 .

(src)="3"> WHEN we have the support of others , we have a greater chance of success against a foe ​ — whoever or whatever that foe may be .
(trg)="3"> IGIHE dushigikiwe n’abandi , biba bishoboka rwose ko dutsinda umwansi , naho uwo mwansi yoba ari nde canke iki .

(src)="4"> So if you want to conquer the smoking habit , you may be wise to look to your family and friends for help ​ — or to anyone who will be genuinely supportive and patient .
(trg)="4"> Nimba rero ushaka gutsinda ingeso yo kunywa itabi , woba ubaye inkerebutsi urondeye gufashwa n’umuryango wawe be n’abagenzi bawe , canke uwundi muntu uwo ari we wese yogushigikira vy’ukuri akongera akakwihanganira koko .

(src)="5"> Consider seeking out those who have quit the habit themselves , since they may be not only empathetic but also helpful .
(trg)="5"> Nurimbure ivyo kurondera gufashwa n’abahevye iyo ngeso , kubera yuko boshobora kugutahura bakanagufasha .

(src)="6"> “ The support of others was invaluable to me , ” says Torben , a Christian in Denmark .
(trg)="6"> Uwitwa Torben , uno akaba ari umukirisu wo muri Danemarike , avuga ati : “ Gufashwa n’abandi vyarangiriye akamaro cane . ”

(src)="7"> Abraham , who lives in India , writes : “ The genuine love shown by my family and fellow Christians helped me to quit . ”
(trg)="7"> Uwitwa Abraham , uno akaba aba mu Buhindi , yandika ati : “ Urukundo nyakuri umuryango wanje be n’abakirisu bagenzanje bangaragarije rwaramfashije guheba itabi . ”

(src)="8"> But sometimes even the support of family and friends is not enough .
(trg)="8"> Ariko rimwe na rimwe , mbere no gufashwa n’umuryango be n’abagenzi usanga bidahagije .

(src)="9"> “ I smoked for 27 years , ” says a man named Bhagwandas , “ but because of learning what the Bible says about unclean habits , I decided to quit .
(trg)="9"> Umugabo umwe yitwa Bhagwandas avuga ati : “ Namaze imyaka 27 nywa itabi , ariko kubera ko nize ivyo Bibiliya ivuga ku bijanye n’ingeso zihumanye , naciye mfata ingingo yo kuriheba .

(src)="10"> I tried cutting back .
(trg)="10"> Naragerageje kugabanya itabi nanywa .

(src)="11"> I changed my associates .
(trg)="11"> Narahinduye abagenzi .

(src)="12"> And I went for counseling .
(trg)="12"> Kandi naragiye kurondera impanuro .

(src)="13"> Nothing worked .
(trg)="13"> Vyose vyabaye impfagusa .

(src)="14"> Finally , one night I opened my heart to Jehovah God in prayer and begged him to help me quit .
(trg)="14"> Amaherezo , umusi umwe mw’ijoro narabwiye Yehova Imana mw’isengesho ibiri mu mutima wanje , ndamutakambira ngo amfashe guheba itabi .

(src)="15"> Then , at last , I succeeded ! ”
(trg)="15"> Nagiye nza nariheba ! ”

(src)="16"> Another important thing to do is prepare for the hurdles you will likely face .
(trg)="16"> Ikindi kintu gihambaye wokora ni ukwitegurira intambamyi zishobora kuzogushikira .

(src)="17"> What are these ?
(trg)="17"> Uti izo ntambamyi ni izihe ?

(src)="18"> The next article explains .
(trg)="18"> Ikiganiro gikurikira kirazisigura .

(src)="19"> [ Box on page 5 ]
(trg)="19"> [ Uruzitiro ku rup .
(trg)="20"> 5 ]

(src)="20"> SHOULD YOU USE MEDICATION ?
(trg)="21"> WOBA UKWIYE GUKORESHA IMITI ?

(src)="21"> Medications to help smokers quit , such as the nicotine patch , have become a multibillion - dollar industry .
(trg)="22"> Urudandaza rw’imiti ifasha abanywa itabi kuriheba , nka mwene twa dutambara bamadika ku mubiri kugira twinjize mu maraso ubumara bwa nikotine buba buri muri two , rusigaye rwinjiza amahera menshi cane .

(src)="22"> Before going down that road , consider the following questions :
(trg)="23"> Imbere y’uko utangura gukoresha mwene iyo miti , nurimbure ibibazo bikurikira :

(src)="23"> What are the benefits ?
(trg)="24"> Ifise akamaro akahe ?

(src)="24"> Many therapies are said to increase your chances of quitting by reducing withdrawal symptoms .
(trg)="25"> Bivugwa yuko uburyo bwinshi bwo kuvura butuma bishoboka cane ko uheba itabi mu kugabanya ingaruka zishikira umuntu yarihevye .

(src)="25"> There is some debate , though , about their long - term effectiveness .
(trg)="26"> Ariko rero , hariho ukudahuza ivyiyumviro ku bijanye n’uko iyo miti yoba igira akamaro karamba .

(src)="26"> What are the risks ?
(trg)="27"> Ni ingorane izihe ishobora guteza ?

(src)="27"> Some medications have potential side effects , such as nausea , depression , and suicidal thoughts .
(trg)="28"> Imiti imwimwe irashobora kugira ingaruka mbi , nko kugira iseseme , akabonge kadahera , be no kugira ivyiyumviro vyo kwiyahura .

(src)="28"> Keep in mind too that nicotine - replacement therapies simply provide another form of the drug , along with its health risks .
(trg)="29"> Nugume wibuka kandi yuko imiti umuntu afata igihe umubiri wumva ukeneye bwa bumara bwitwa nikotine ari ubundi buryo gusa bwo kwironsa ubwo bumara , na bwo nyene bukaba bushobora guteza ingorane z’amagara .

(src)="29"> In reality , therefore , the person using them is still in a state of addiction .
(trg)="30"> Ku bw’ivyo rero , mu bisanzwe umuntu akoresha ubwo buryo aba aciziziwe n’itabi .

(src)="30"> What alternatives exist ?
(trg)="31"> Ubundi buryo buhari umuntu ashobora gukoresha ni ubuhe ?

(src)="31"> In one survey 88 percent of successful quitters said that they went cold turkey by abruptly ceasing tobacco use without the aid of drugs .
(trg)="32"> Mw’itohoza rimwe ryagizwe , ibice 88 kw’ijana vy’abantu bashoboye guheba itabi bavuze yuko bahevye bukwi na bukwi kunywa itabi batarinze gufashwa n’imiti .

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(src)="1"> Prepare for the Hurdles
(trg)="1"> Niwitegurire gutsinda intambamyi

(src)="2"> “ I decided to quit for the sake of our newborn baby’s health .
(trg)="2"> “ Nafashe ingingo yo guheba itabi ku bw’ineza y’amagara y’akana kacu kari gaherutse kuvuka .

(src)="3"> So I posted a ‘ No Smoking ’ sign in our house .
(trg)="3"> Naciye rero manika icapa mu nzu yacu kivuga giti : ‘ Kirazira kunywera itabi ng’aha . ’

(src)="4"> Just one hour later , the craving for nicotine came over me like a tsunami , and I lit up a cigarette . ” ​ — Yoshimitsu , Japan .
(trg)="4"> Haciye isaha imwe gusa , icipfuzo gikomeye co kunywa itabi caranteye nka ca gisebuzi gikaze cataziriwe Tsunami , nca ndaridomeka . ” — Vyavuzwe na Yoshimitsu wo mu Buyapani .

(src)="5"> AS Yoshimitsu’s experience indicates , the process of quitting has its hurdles .
(trg)="5"> NK’UKO ivyo vyashikiye Yoshimitsu bivyerekana , igihe umuntu ariko ararondera guheba itabi arahura n’intambamyi .

(src)="6"> Moreover , studies show that nearly 90 percent of those who stumble stay down by resuming their habit .
(trg)="6"> Vyongeye , ivyigwa vyagizwe vyerekana ko hafi ibice 90 kw’ijana vy’abo bishika bagasubira kunywa itabi baca babandanya kurinywa .

(src)="7"> Hence , if you are trying to quit , you are more likely to succeed if you are prepared for the hurdles .
(trg)="7"> Nimba rero uriko uragerageza guheba itabi , birashoboka rwose ko ubishikako igihe witeguriye gutsinda intambamyi .

(src)="8"> What are the more common ones ?
(trg)="8"> None izikunze gushika ni izihe ?

(src)="9"> The craving for nicotine : This usually peaks within three days after your last cigarette and subsides after about two weeks .
(trg)="9"> Kwipfuza cane itabi : Akenshi wumva wipfuje cane rwose itabi haciye imisi itatu urihevye , kandi ivyo bigabanuka haciye nk’indwi zibiri .

(src)="10"> During that time “ the desire comes in waves ; it is not constant , ” says one ex - smoker .
(trg)="10"> Umuntu umwe yahoze anywa itabi avuga yuko muri ico kiringo “ ico cipfuzo kiza kirakomera congera kigabanuka ; ntikiguma ku rugero rumwe . ”

(src)="11"> Even years later , however , you may have a sudden urge to smoke .
(trg)="11"> Ariko rero , mbere n’igihe haba haciye imyaka woshobora kwumva bukwi na bukwi wipfuje kunywa itabi .

(src)="12"> If so , don’t do anything rash .
(trg)="12"> Mu gihe bigenze gutyo , ntiwihutire guca urinywa .

(src)="13"> Wait for five minutes or so , and the desire should pass .
(trg)="13"> Nurindire hace nk’iminuta itanu , ico cipfuzo kizoca gihera .

(src)="14"> Other withdrawal symptoms : Initially , people find it harder to stay awake or concentrate and may tend to gain weight more easily .
(trg)="14"> Izindi ngaruka zishikira umuntu ahevye itabi : Mu ntango , abantu babona ko bigoye kuguma bari maso canke kwitunira ku vyo baba bariko barakora kandi ibilo vyabo vyoshobora gusa n’ivyongerekana bitagoranye .