1, steamed brown rice

Wash brown rice and whole grains, soak them in clear water, and then cook them in an electric cooker. Salty porridge or sweet porridge can be made by adding sea salt or brown sugar.

2. Baked sweet potato

A small baked sweet potato weighing 100 kg has a heat of about 100 calories. Eating while drinking can not only increase psychological satisfaction, but also increase satiety.

3. Soy milk and bean products

Soymilk and all kinds of bean products are relatively low in calories, so it is a good choice as a snack. And the rich calcium in beans also helps to lose weight and sleep. People who are used to staying up late may wish to squeeze themselves a cup of soybean milk and warm their stomachs when they are full.

4. tomatoes

Tomatoes are also the first choice for dinner. After experimental research, it is found that the calories contained in tomatoes are very low. Every100g of tomato contains only 19 calories, so some people who have the habit of eating midnight snack and are afraid of obesity may wish to eat more tomatoes at this time. There are many ways to eat it, but it is best to eat it raw or make a salad to avoid nutrient loss.

5. Natural dried fruit

Natural fruits with multiple vitamins and rich nutrition can be made into dried fruits, which can be said to be a natural and convenient snack. Pay special attention not to choose extra oil and sugar or pickled dried fruits, otherwise it will not only be unhealthy, but also increase calories.

6. Yogurt

Yogurt is rich in protein and calcium, which can not only promote gastrointestinal peristalsis, improve constipation, but also help improve immunity. People who are lactose intolerant can also eat it. But when choosing, be careful not to choose yogurt drinks or flavored drinks by mistake, which have different effects from yogurt!

7. Vitamin B food

B vitamins can regulate metabolism, stabilize people's spirit and relieve people's impetuous feeling. Whole wheat food is rich in B vitamins. Who wants to work overtime and burn the midnight oil at night, so working overtime at night will make people feel very annoyed. Therefore, Nightingale Bian Xiao recommended oats, barley, brown rice, whole wheat bread, graham crackers and other whole wheat foods.

8. Calcium and magnesium foods

Nutrition experts believe that the combination of calcium and magnesium can be a natural relaxant and sedative. Milk is rich in calcium and is also a well-known diet food. Nuts contain more magnesium. For example, walnuts are often used to treat neurasthenia, insomnia, forgetfulness and dreaminess. Therefore, if you want to relax your nerves and stabilize your mood at night, you might as well have some milk and walnuts.

Extended data lysine

Function introduction

1, lysine is one of the essential amino acids for human body, which can enhance human immunity, promote development and strengthen our physique. It can also help us to concentrate in peacetime and not be easily distracted in work and life; Stimulate appetite, improve malnutrition, and prevent cardiovascular and cerebrovascular diseases.

2. Reference food:

1) Meat: fish.

2) Fruits and vegetables: carrots, cucumbers, celery, spinach, pears, papaya, etc.

3) Beverage: skim milk.

4) Snacks: peanuts, pumpkin seeds and sesame seeds.

References:

People's Network-Get out of the five misunderstandings of losing weight. What won't make you fat after midnight snack?

References:

People's Network-You will get thinner when you sleep! What to eat in the middle of the night to lose weight and not gain weight?