whether students preparing for exams or office workers who often work overtime, have a common worry – what to eat for supper. In my opinion, a reasonable night snack should meet the following requirements. First of all, to low fat, less energy, higher nutritional value; second, to be easy to digest, not to increase the burden on the gastrointestinal tract, does not affect the work after meals; third, to have enough volume and enough satiety; fourth, do not cause excitement, it is best to sleep, and eat pleasant. What kind of food does

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include?

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hot milk, as well as yogurt warm to room temperature, have a certain sense of satiety and provide a variety of nutrients. For

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porridge, it is better not to use pure rice porridge, but to add some delayed digestion ingredients, such as oats, lilies and other food materials, which can not only reduce blood glucose reaction, but also increase the supply of vitamins and minerals. Millet porridge is rich in B vitamins and tryptophan, which is also very suitable for supper.

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hot soybean milk has a very good sense of satiety under low energy, which can relieve hunger in time without causing excess energy. If it can be combined with a small amount of carbohydrate rich ingredients is better.

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hot soup noodles, broken pimple soup and other high moisture pasta food, you can put a little less noodles and dough lumps, add eggs and vegetables, etc., soft boiled is also a good choice for supper at night.

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are pure flour paste of Cereals, which can be easily eaten, high nutritional value, rich in B vitamins and good satiety.

other bagged powder paste food, such as milk powder, lotus root powder, almond powder, sesame paste, etc., can be eaten as night snack paste. The effect of these products is related to their formula. It is recommended to buy products with low sugar content, which are not instant. Otherwise, the content of dextrin, syrup or white sugar is too high, which not only has low nutritional value, but also increases blood glucose rapidly, and has poor satiety. ▲

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