Whether it is preparing students or working overtime, there is a common annoyance - what the nightingale should eat.
In my opinion, a reasonable night snack should meet the following requirements. First of all, to be low-fat, low-energy, high in nutritional value; second, to be easily digestible, not to increase the burden on gastrointestinal, does not affect the post-meal work; third, to have enough size and enough satiety; Fourth, do not cause excitement, it is best to fall asleep, and it is pleasant to eat.
What foods are included in the supper that meets these requirements?
Hot milk, as well as yoghurt warm to room temperature, have a certain degree of satiety and provide a variety of nutrients.
The porridge type, preferably not pure white rice porridge, is supplemented with ingredients that delay digestion. For example, adding ingredients such as oats and lily can reduce the blood sugar response and increase the supply of vitamins and minerals. Millet porridge is rich in B vitamins and tryptophan and is also very suitable for supper.
Hot soymilk has a very good satiety at low energy and can relieve hunger promptly without causing excess energy. It's better if you can mix a small amount of carbohydrate-rich ingredients.
Hot noodles, chopped oyster soup and other high moisture noodles, you can put a little less noodles and noodles, add eggs and vegetables, etc., after cooking is also a good choice for supper.
Pure grains and grind flour into a paste, just use hot water to stir it up, it is easy to eat, high nutritional value, rich in B vitamins, but also have a good sense of fullness.
Other powdered paste-like foods such as milk powder, loquat powder, almond powder, sesame aleurone powder, etc., can be eaten as snacks. The effect of these products is related to their formulas. It is recommended to buy products that are low in sugar content, not fast-dissolving products. Otherwise, the content of dextrins, syrups, or sugars is too high. Not only is the nutritional value low, blood sugar rises rapidly, and satiety is poor.
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