First, low fat, less energy and high nutritional value;

Second, it should be easy to digest, without increasing the burden on the gastrointestinal tract and affecting after-dinner work;

Third, there must be enough volume and enough satiety;

Fourth, if you are not excited, it is best to help you fall asleep later; Finally, it should be pleasant to eat.

Choice of midnight snack:

1. Warm milk and yogurt at room temperature.

2. porridge, adding oatmeal, lotus seeds, lilies and other ingredients to rice can not only reduce the blood sugar reaction, but also increase the supply of vitamins and minerals. Millet porridge is rich in B vitamins and tryptophan, and it is also very suitable for supper.

3. Hot soybean milk has a very good satiety at low energy, which can relieve hunger in time and will not cause excess energy. It is better to make whole-grain soybean milk with a small amount of grain.

4. Hot noodle soup, broken soup and other high-moisture pasta, you can put less noodles and noodles, add eggs, a small amount of minced meat and vegetables. And it is also a good choice for supper after cooking.

5. The paste made by grinding pure grains only needs to be stirred with hot water, which is convenient to eat, high in nutritional value, rich in B vitamins and full of satiety. As far as bagged batter food is concerned, it is recommended to buy products that are not sweet or instant, otherwise the content of dextrin, syrup or sugar is too high and the nutritional value is low, which will accelerate the rise of blood sugar and make you feel bad.

6. All kinds of fruits. Many people think that fruits are often too hungry to stop, and they are still not satisfied after eating them. In fact, fruit is a very healthy dinner, but it is eaten at the wrong time. Eating fruit in advance when you are not obviously hungry can delay the arrival of hunger. Once you are seriously hungry, fruit can only arouse your appetite.

As far as ingredients are concerned, the food suitable for supper is obviously not fish, but fruits, grains, beans and milk. These foods are low in protein and fat, easy to digest and absorb, and bring little burden to the gastrointestinal tract.

As far as cooking and seasoning are concerned, supper is obviously not suitable for appetizing methods, such as frying and frying, nor for irritating condiments such as pepper and pepper. Seasoning should be light, and salt should be put as little as possible, because more salt will increase the excitability of the nervous system; Sugar should also be put less to avoid the ups and downs of blood sugar levels and stimulate the production of gastric acid less.

In terms of nutrients, it is advisable to supply foods with high moisture and low fat, mainly carbohydrates, and may contain a small amount of digestible protein. Increasing tryptophan in protein and calcium in food will help to calm the mood, while when B vitamins are insufficient, it is easy to suffer from depression and insomnia, so it is best to supplement them.