Many people have the habit of eating late night snacks and go to bed late at night. Eating late night snacks can relieve hunger, but many people eat late night snacks that are unhealthy and too greasy and spicy. , is not conducive to sleep, and can also be harmful to physical health. So what is a healthy and nutritious snack to eat at night? What are the principles for healthy late-night snacking?

1. Key points for healthy late-night snacks

1. Choose easy-to-digest, light foods

The foods chosen for late-night snacks should be easy to digest. Generally, food choices should be light, avoid greasy, and mainly semi-liquid, such as soup, wontons, noodles, dumplings, milk, cakes, etc. You may want to be more delicate when cooking. For example, vegetables and meat can be chopped finely, and soup balls can be changed into delicate "small" ones, which are easy to chew and help digestion.

2. Pay attention to the time when eating late-night snacks

It is best to calculate the time between late-night snacks and sleep. The two should not be too close to each other. It should be 3 days before going to bed. ~It is better to eat within 4 hours.

3. Appropriate vitamin supplements

Vitamin A can regulate the synthesis of rhodopsin, a photosensitive substance in the retina, and can improve the adaptability of night workers to dim light and prevent visual fatigue. Improve work ability. Vitamin A is found in animal livers, milk, eggs and colored vegetables, so eat more lean meat, fish, pork liver, carrots, bell peppers, mangoes, pineapples and other foods rich in vitamin A. Vitamin C can relieve physical fatigue of night shift workers and enhance the body's resistance, so eat more fresh fruits and vegetables. Night shift workers are prone to lack of sunshine and should also supplement vitamin D. Foods rich in vitamin D include eggs, fish and milk.

4. Avoid fatty foods

Foods with excessive fat content or fried foods are difficult to digest. Eating such foods before going to bed not only increases the load on the stomach, but also increases the load on the stomach. And it’s hard to sleep well. At the same time, it is not recommended to consume too much meat as a late-night snack. Some people often eat a lot of meat to eliminate fatigue and replenish their physical strength. However, consuming too much meat before going to bed can easily exceed the standard of calories, increase the burden on the gastrointestinal tract, affect the quality of sleep, and make it difficult to recover physical strength. Over time, obesity and gallbladder disease will occur. Diseases such as stones.

5. The portion should be appropriate

The late-night snack is a meal other than the "three-meal system". The portion and calories are different from those of the next meal, so it needs to be reduced as much as possible. Generally speaking, late-night snacks are eaten when you are not too hungry, so you should not eat too much at the same time. In addition, food that is too large will not easily arouse appetite.

2. How to eat late-night snacks without getting fat

(1) Choose the right time

In addition to digestion, the human stomach also needs one or two hours to complete Cleaning work, the reason why many people feel indigestion and swelling the next day after eating late night snacks is because they did not do a good job in cleaning. Therefore, if you will sleep until 8 a.m. the next day, push forward 7 hours of digestion time and 2 hours of cleanup work, so it is best not to eat late-night snacks beyond 11 a.m. Of course, if you choose foods that are easy to digest and shorten the digestion time, you can eat late-night snacks later.

After eating a late-night snack, you cannot go to bed immediately. It is recommended to go to bed one hour after the late-night snack.

(2) Eat the right things

When you are hungry late at night, but don’t want to go to the trouble of making food, many people order takeout, eat barbecue, or simply make instant noodles. These foods are high in calories and can easily make you gain weight. To lose weight, you must avoid greasy, heavy-flavored, and sweet foods for late-night snacks.

(3) The portion should not be large

Whether it is soup or porridge, it is limited to 1 bowl at a time. The size of the bowl is the same as a regular rice bowl at home. Don’t be too greedy. Or self-deception. The calories in a bowl of porridge are generally less than 100 calories, so the calories should not be exceeded even if you eat other foods.