When quitting smoking, smokers often face symptoms such as restlessness, irritability, nicotine cravings, digestive disorders and increased appetite.
However, some dishes can help reduce cravings for medicine, support detoxification of the lungs and balance the nervous system.
Here are 5 dishes recommended by health experts to help smokers control cravings and restore lung and nerve health.
Oatmeal: Is a whole grain rich in beta-glucan soluble fiber, which helps regulate blood sugar - an important factor in controlling mood and cravings for nicotine.
According to research from the Journal of Substance Abuse Treatment, a diet rich in complex carbohydrates such as oats helps reduce anxiety levels and increase the ability to curb cravings.
Eat congee with nut milk in the morning or mix with fruit to make overnight oats.
Spinach and green leafy vegetables: Green leafy vegetables such as spinach, kale, and Malabar spinach are rich in folate, iron, vitamin C, and antioxidants. In particular, they help the liver and lungs eliminate toxins accumulated from cigarettes.
A diet rich in green vegetables helps reduce the risk of chronic pneumonia in ex-smokers by up to 40%.
How to use: transform into soup, boil, or make olive oil salad.
Ginger: Has the ability to increase blood circulation, fight inflammation and support the cleansing of the lung lining. It also helps relieve nausea and discomfort in the stomach - a common symptom of withdrawal.
According to the American Lung Association, ginger can help remove toxins from the smoke accumulated in the lungs and respiratory tract.
How to use: Drink fresh ginger tea, cook ginger soup or add it to daily stir-fries.
Citrus fruits: Fruits such as oranges, lemons, grapefruits are rich in vitamin C and flavonoids, which help repair cell damage and reduce interest in the taste of tobacco.
Sour and fresh foods such as oranges and lemons can reduce the feeling of "delight" when smoking, making the host feel more uncomfortable with the medicine.
How to use: Drink fresh unsweetened orange juice, eat grapefruit, or drink warm water mixed with lemon honey in the morning.
Nuts: Almonds, walnuts, chia seeds, flax seeds are rich in omega-3 fatty acids, magnesium and protein, which help regulate the nervous system and relieve anxiety - the main cause of relapse in many people.
According to the Journal of Clinical Nutrition, adding nuts to the diet can reduce the relapse rate by up to 23% in people who have stopped smoking for more than 3 months.
How to use: Eat unsalted dried nuts, use with yogurt or make granola with fruit.
