Dairy products can not only supply enough energy to supplement protein, but also reduce people's irritability caused by overtime work. Hot milk can not only provide enough energy, but also make you feel full easily. In addition, yogurt warmed to room temperature is also a good choice.

2, porridge

Or, you can drink some porridge in moderation, which is easy to digest without adding too much fat and grease. It is better to add some ingredients that delay digestion instead of pure white rice porridge, such as longan, lotus seeds, lilies and oats, which can not only reduce the "hypoglycemia" reaction, but also increase the supply of "life-sustaining" elements and minerals. Millet porridge is rich in B vitamins and tryptophan, and it is also very suitable for supper.

3. Hot soybean milk

Have a very good feeling of fullness at low energy, which can relieve hunger in time and will not cause excess energy. It would be better if it could be paired with a small amount of carbohydrate-rich ingredients.

4. spaghetti

For pasta with high water content such as hot noodle soup and broken noodle soup, you can put less noodles and pimples, and add eggs and vegetables. It is also a good choice for supper after soft cooking.

Step 5: nuts

Nuts, such as walnuts, can strengthen the brain, and cashews can supplement physical strength, eliminate "fatigue" and help digestion. You can also eat peanuts, almonds, walnuts and other nuts rich in minerals such as protein, vitamin B, vitamin E, calcium and iron.