- Best Diet for smokers and who quit
- Increased importance of antioxidants
- How to increase your antioxidant intake
- Special sign of vitamin C increase
- The best food sources of vitamin C
- Protective carotenoids
- How to increase the interaction of carotenoids
- Protective Bras
- Garlic and onion
- More dietary advice for smokers
- Regular aerobic cardiovascular exercise
Best Diet for smokers and who quit
Three common questions smokers ask me about food and smoking are:
(1) As a dietitian, can food compensate for the health damage caused by smoking?
(2) What should I eat if we smoke?
(3) If I stop, what type of Best Diet for smokers and who quit is most beneficial in stopping fat growth?
Can diet compensate for smoking?
So even before considering the appropriate type for cigarette smokers, my main advice is: quit smoking today!
What should I eat if I smoke?
Increased importance of antioxidants
Tobacco smoke increases the levels of free radicals (carcinogens) in the human anatomy and requires protective antioxidants that can neutralize them. The main antioxidants are the antioxidants of vitamin C and vitamin E (which combine well with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (for example, beta carotene) are rich in antioxidants. Best Diet for smokers and who quit
How to increase your antioxidant intake
The following tips are helpful tips for a minimal diet.
– Eat 3-5 servings daily of dark green, dark red, yellow, and orange vegetables.
– Eat 3-5 daily servings of red, yellow, orange, or green fruit.
– Change from coffee to tea, ideally green tea.
– Take 2 teaspoons of wheat oil (rich in vitamin E) and 6 Brazil nuts (selenium) per day.
[Note: Serve about 1 medium fresh fruit or 1/2 cup chopped]
Special sign of vitamin C increase
It is estimated that a tobacco cigarette robs the body of 25 mg of vitamin C. Therefore, smokers really need a large amount of this vitamin to keep the minimum levels high in antioxidants. In practice, this requirement can only be met by taking supplements. As a general guideline, I recommend taking 1 gram of supplement C supplements per day. Choose a “wait time” brand that contains at least 100 mg of bioflavonoids. Best Diet for smokers and who quit
The best food sources of vitamin C
Fruits, such as: black currants, papaya, guava, melon, elderberry, kiwi, mango, orange, strawberry.
Fruit juices: blueberry, grapefruit, lemon, orange.
For example, vegetables: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.
Carotenoids are pigments found in plants. All carotenoids are antioxidants; simple beta carotene is a perfect example of this. It is found in green plants (for example, spinach), as well as orange and yellow plants such as carrots, sweet potatoes, and watermelons. Clinical trials suggest that beta carotene may reduce certain symptoms when ingested in the diet, not supplements.
[Warning: For reasons that are not yet clear, beta-carotene drugs actually increase the risk of disease (for example, lung cancer lung tumors). Therefore, you should take beta-carotene only from the diet.]
How to increase the interaction of carotenoids
Use the following instructions to guide the minimum diet.
Eat 4 servings of dark green, yellow, or red vegetables daily, including: carrots, sweet corn, zucchini, spinach, and sweet potatoes.
Eat 4 ounces of tomatoes daily in sauce or chopped.
Eat 3 servings of colorful fruits daily, including: watermelon, orange, strawberry, mango, cherries.
Based on diagnostic data, smokers are less likely to develop cancer (eg, breast, colorectal, lung, lung, pancreas, stomach, and prostate). Since all of these cancers are free radical-initiated, it follows that bras can help prevent other problems that can be triggered by free radicals accelerated by cigarette smoking, for example: cataracts, emphysema, asthma, and age spots.
Brassicas include: broccoli, Brussels sprouts, cabbage (all kinds), cauliflower, watercress, horseradish, kale, kohlrabi, mustard, radish, chamois, turnip, watercress.
Garlic and onion
Garlic is a good source of antioxidants and has antibacterial and antiviral properties. Its anti-tumor properties are well documented. Onions, a member of vegetables, have properties similar to garlic.
More dietary advice for smokers
Reduce total fat in your diet. Reduce your intake of saturated fat and trans fatty acids at the same time. Eat regular servings of fish that are high in omega-3s (for example, it’s fatty. Salmon, mackerel, sardines).
Eat healthy carbohydrates. Avoid refined white flours, choose only roasted grains like oatmeal, brown rice, roasted wheat pasta. Also, choose foods that are high in soluble fiber (for example, oranges, oat bran).
Eat fish, lean chicken / turkey, or healthy low-fat protein and egg whites. Include soy foods (for example, soy) and other plant proteins along with lean meats that are red in your daily diet.
Reduce sodium in your daily diet. Check food labels and choose low sodium or sodium free foods. Also avoid cooking or eating salt.
Regular aerobic cardiovascular exercise
Tobacco smokers cannot complete a diet plan without physical exercise. To improve your physical ability, gradually increase the intensity and duration of your workouts over several days to 30-45 minutes. Choose aerobic exercise for best results in cardiovascular capacity and cardiovascular performance: brisk walking, jogging, jumping rope, swimming, and many other activities. Best Diet for smokers and who quit