Feel free to eat! 10 big low card nights

Stay up late
Too late to eat is not good for the stomach?
As long as you control the calorie intake throughout the day, it will not have much impact. If the four meals are separated by no more than 6 hours and eat less, it will make the blood sugar more stable. If the time of eating is too long, it will hurt the stomach. For those who need night work, it is better to eat and eat at night. Because they don’t eat at night, there will be no energy work. However, it is best to stay in the 200kcal day and night, as much as possible 2 to 3 hours before going to sleep, to avoid falling into the air when the food has not been digested, increasing the chance of acid reflux.

Does day and night affect sleep quality?
No, even eating food will help sleep. If you eat 10 to 20 grams of complex carbohydrates 2 hours before going to sleep, and a small amount of tryptophan such as peanuts, milk, etc., can help to produce melatonin, making it easier to fall asleep. If you eat too little food at night and are too hungry, it is hard to sleep!

What is the promotion of snacks?
If you are not too hungry, just pure mouthfuls, you can eat high-fiber prunes (69kcal / 3 capsules), high concentrations of sorbitol, will bring the moisture of the intestinal wall cells into the intestines, causing light diarrhea, Helps laxative. Or eat two pieces of chocolate with more than 72% concentration, which can increase endorphins and dopamine, which can improve concentration and mood and improve memory.

1. Dehydrated fruits and vegetables tablets 72kcal / package (20g)
A pack made of 1.5 bowls of fresh strawberries. Contains fiber and antioxidant nutrients, no added salt, sugar and oil, but also potassium can go edema.

2. Cheese 97kcal / cup (170g)
Low-fat, low-sugar, if you feel light, you can add fruit. In addition to potassium dehydration, there are more calcium, magnesium, tryptophan, vitamin B12, etc., can relieve stress, and help to create melatonin, which helps to sleep.

3. Cup-loaded instant fans 140kcal/cup (43g)
Calories are equal to 2/3 bowls of rice, but the salt will be higher. It is recommended to only cook the soup in half, try to avoid drinking soup. Fans have a lower glycemic index than rice, which can make blood sugar more stable and provide energy stably, supporting everyone to work at night.

4. 焗 potato chips 90kcal / bag (about 25g)
Potato chips are not necessarily taboos! Choose a healthier potato chip, the fat is half lower than the average potato chip, a package of less than one teaspoon of oil, and no artificial color and flavor enhancer.

5. Banana 90kcal / strip
Containing vitamin B6 and proper sugar, it helps to produce serotonin, which can enhance positive emotions and make people happy. It can also raise blood sugar steadily, and it has enough energy to cope with evening work. Potassium is also effective for edema.

6. Protein Cake 119kcal/50g
The cake is sweet, and in addition to being happy when eating, it will also raise blood sugar, which makes people feel spiritual. Protein cakes are made with less oil and are much lower in fat than cheesecake.

7. Sweet potato dried 160kcal/60g
Sweet and tough, you can have a mouthful of addiction, and no additional sugar and salt, the ingredients are natural. In addition to being rich in fiber, sweet potato is also a complex carbohydrate. In addition to providing stable energy, it also helps to make serotonin, which is both fun and energetic for evening work.

8. Intestine powder 78kcal / strip
Shrimp intestine powder will be thinner than bovine intestine powder, but pay attention to sodium intake. A pack of oyster sauce has 528 mg of sodium, which accounts for 1/4 of the total sodium required for the whole day. It is recommended to have less than half a pack of oyster sauce.

9. Shrimp dumplings 146kcal / bag (140g)
The fat content is half that of the beef ball, which is equivalent to 1/3 bowl of rice and one or two meats. Note that the salt is relatively high, 6 capsules already contain 616 mg of sodium, it is recommended to reduce the salt absorption for the other two meals. Otherwise it will lead to edema in the second morning.

10. Peanut Butter Bread 130kcal / piece
Apply 1 to 2 teaspoons of peanut butter to the bread. Peanut’s tryptophan and bread complex carbohydrates help to make serotonin, improve positive mood, help relieve stress, and naturally sleep at night.