Choose the food carefully before going to bed. First, the calories should not be too high, which will not cause obesity. Second, it is best to choose the food that can promote sleep and improve the quality of sleep. The following 2 kinds of food are recommended, which can be eaten properly if you are hungry before going to bed.
green fruit and vegetable juice
sometimes you feel that hunger is not really hunger, but because your cells are short of water, and your brain is misled and sends out the wrong signal. At this time, drinking a cup of natural green fruit and vegetable juice can not only replenish water in time, but also effectively solve hunger, and at the same time slowly release fructose, which has the effect of relaxing nerves and promoting sleep. Green apples, carrots, celery, green grapes, cucumbers, asparagus and cabbage are all good materials for making green fruit and vegetable juice. Cut them into small pieces, add some milk, honey and a little ice, and then break them with a blender to drink.
probiotic yogurt
don't think that eating dairy products before going to bed will make you fat! Yogurt is rich in probiotics, which can keep fat accumulation and promote fat decomposition, and has unexpected slimming effect, especially helping to remove lower body fat. Moreover, probiotics can also regulate the balance of intestinal flora, eliminate spoilage bacteria, promote the discharge of toxins, enhance intestinal immunity, and play the role of detoxification and beauty. If you don't need to stay up late, I suggest you add some fruits to make fresh fruit yogurt with sleeping effect. Banana, papaya, kiwi fruit, tomato, etc. are all fruits with sleeping function. Cut them into cubes and mix them with yogurt. You can also sprinkle with 8 American almonds.
Oats
Oats, like potatoes, can help you clear the acidic substances in your intestines that affect sleep, relax your nerves and have a gentle sleep effect. First of all, oats can stimulate your body to release an insulin, which can help tryptophan reach the brain and convert it into serotonin there, telling the brain that "it's time to sleep". Secondly, oats will release glucose at a uniform speed during your sleep, maintaining blood sugar balance, and preventing you from having nightmares during your sleep, because research has found that nearly 4% of nightmares are caused by hypoglycemia. Boil a small bowl of oats and add a little honey to taste, which is a delicious and healthy supper.
Coarse-grain pumpkin porridge
Traditional medicine in China believes that pumpkin is warm, can moisten the lungs and replenish qi, is a wonderful product for enriching blood, and has a special beauty effect on women. Therefore, Zhang Zhidong, a famous minister in Qing Dynasty, suggested that Empress Dowager Cixi use pumpkin as a supper to keep young and beautiful.
grapes
grapes and grape juice, like wine, contain resveratrol, which is a natural substance that can lower cholesterol. Animal experiments have also proved that it can reduce cholesterol and inhibit platelet aggregation, so grape is one of the best foods for hyperlipidemia patients.
organic tomatoes
if you can't keep your mouth shut and you can eat it, then tomatoes are your savior at night. Tomatoes are rich in dietary fiber (which can help the growth of probiotics in the intestine) and pectin, which can fill your stomach, stimulate the satiety center of the brain, and at the same time take away acidic metabolic waste in the intestine to help you complete intestinal detoxification during sleep. Moreover, the unique lycopene in tomatoes also has a powerful antioxidant function, which can repel excess free radicals and help the skin resist aging.
black bread
white bread is not healthy enough and whole wheat bread tastes bad, so try black bread. Black bread is made of wheat gluten, even if you are picky about food, you will not dislike its taste and mouthfeel, and it is also rich in anti-inflammatory factors and dietary fiber, which can also remove acidic substances that affect sleep in the intestine and is beneficial to the growth of probiotics in the intestine. Make a simple thin-slice sandwich of brown bread and cucumber, which is healthy and delicious.
corn
corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which can lower serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their staple food of corn.
potato
potato is the most nutritious natural slimming food, which contains neither fat nor cholesterol, and has low calories (only 21% of rice with the same weight), and is rich in soft dietary fiber, which can bring high satiety (satiety is three times that of white bread with the same volume and six times that of rice with the same weight). Eating potatoes before going to bed will not only make you fat, but also make you sleep sounder, because potatoes are rich in alkaline compounds. As for cooking methods, nutrition experts suggest that you steam, boil or make mashed potatoes.
spaghetti
spaghetti itself is made of wheat, which is a low-calorie healthy food, and the high-calorie part is only in the sauce. Therefore, as long as a low-calorie healthy sauce is prepared, spaghetti will become delicious without gaining weight. Gourmet experts have the secret of making low-calorie spaghetti sauce, that is, diced carrots, soybean sprouts and tomatoes, and then mixed with appropriate amount of rain and dew soy sauce and olive oil. On this basis, you can also add some boiled chicken breast minced meat.
leek
besides calcium, phosphorus, iron, sugar and protein, vitamins A and C, leek also contains carotene and a lot of fiber, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive nutrients in the intestine, including excess fat.
garlic
garlic is a mixture of sulfur-containing compounds, which can reduce blood cholesterol and prevent thrombosis, and help increase high-density lipoprotein.
Lentinus edodes
Lentinus edodes can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively when eaten frequently.
Soy paste
Soy paste is actually the bean dregs left after soybean milk is beaten, which is a good ingredient that must not be wasted, and has multiple functions of sleeping, slimming and detoxification. It is as rich in phytoestrogens as soybean milk, which can make you feel relaxed; It is also rich in oligosaccharides, which can promote the growth of probiotics in the intestine, regulate the metabolism of fat and cholesterol, reduce the deposition of acidic metabolic waste in the body and help the intestine to detoxify; There are also rich minerals such as calcium, soybean protein and soybean fiber, which are catalysts for body fat combustion.
American almond
Many nutrition experts recommend American almond as a snack at night, not only because it is convenient to eat and has obvious satiety, but also because the cell wall structure in American almond can block the body's absorption of fat and prevent you from getting fat. In addition, American almonds are rich in tryptophan, which can calm nerves, and magnesium, a mineral that relaxes muscles, which can help you improve your sleep quality. If you want to make the taste richer, you can also make "almond+raw peanut+raisin" into mixed nuts to eat.
Apple
Apple is rich in pectin, cellulose and vitamin C, which has a very good lipid-lowering effect. If you eat two apples a day for a month, most people's low-density lipoprotein cholesterol (harmful to cardiovascular system) will decrease, while the level of high-density lipoprotein cholesterol beneficial to cardiovascular system will increase. Experiments have proved that about 8% patients with hyperlipidemia will have lower cholesterol levels.
carrots
carrots are rich in calcium pectate, which is excreted from the stool after running in with bile acid. If the body wants to produce bile acid, it will inevitably use cholesterol in the blood, thus promoting the level of cholesterol in the blood to decrease.
Onion
Onion contains prostaglandin A, which has the function of relaxing blood vessels and lowering blood pressure. It also contains dilute propyl trisulfide compounds and a small amount of sulfur amino acids, which can not only reduce blood lipid, but also prevent arteriosclerosis.
wax gourd
wax gourd is often eaten, which can remove excess body fat and play a role in losing weight.
kelp
kelp is rich in taurine. Dietary fibroalginic acid can reduce blood lipid and cholesterol in bile.