To be honest, do you often give yourself a “supper” in the middle of the night, and you are distress by the increase in your weight , so click in to see if you have any good ideas?
Maybe you are a busy office worker working late into the night every day and want to drive away the stress with your appetite; maybe you are a student preparing for the exam until the wee hours of the morning and need comfort on the tip of your tongue to help you; or maybe you just have a bland mouth and can’t bear it I want something to eat. Regardless of the reason, we must admit that the abundant food choices around us and the elongated lifestyle will inevitably cause the need to eat in the middle of the night.
To eat healthy, we must first understand why we are so hungry in the middle of the night? Why is supper unhealthy? And how do we achieve a balance?
Eat supper Why unhealthy?
After a busy day at night, we tired and need to rest urgently. If we have to stay awake at this time and continue to work overtime or study, our body will emit hormones that control appetite, which will make us hungry. At this time, we are more inclined to choose high-oil, high-sugar, and high-calorie foods (such as French fries, fried chicken, instant noodles , potato chips, etc.) , whether it is due to lack of sleep or being reward .
In addition, a 2012 survey showed that our bodies have different digestion speeds at different times, and the digestion speed at night is much slower than during the day. Only 1-2 hours before going to bed, the body converts the food ingested into fat instead of digesting it. , Therefore, regardless of the type of food or the digestion pattern of the body, eating late at night will make it easier to gain weight than eating during the day, and it will affect the quality of sleep, cause memory loss, abdominal distension and indigestion.
To eat or not to eat? This is a question worth considering
Therefore, if you want to eat in the middle of the night, you first need to distinguish whether you are really hungry or just a habit? If it is just habit, it may be driven by a desire. You can drink water and pressure, and then write down what you want to eat on a piece of paper, and tell yourself: “Forbearance, I can eat tomorrow morning!” Then when I wake up, I probably don’t want to eat anymore.
If you are really hungry, then we can choose the following healthy, delicious, convenient and satisfying snacks :
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Oatmeal: the warmth in the dead of night
Who said oatmeal can only be use for breakfast? Eating a small bowl of sweet and warm oatmeal in the middle of the night can really dissolve the happiness of a tired day! First, try to avoid high-sugar, fragmented ready-to-eat bagged oats, and choose traditional rolled oats (rolled oats) with full grains, which are healthier and have a better taste.
Pour half a cup of oat into the cup, add milk (no oats can be use), stir a little, and heat in the microwave for one and a half to two minute. The amount of milk can be adjust according to your preferences. Oatmeal will perfectly absorb the sweetness of milk during the heating process. It will taste soft and chewy. It is thick and smooth between porridge and drinks, and it is very full. If you want to increase the sweetness, you can also add a few blueberries to heat and stir. The blueberry juice and the pulp are mix with the oatmeal, the sweetness will be more vivid!
Natural Nuts: The little guardian of nourishing brain and strengthening spleen
Scientist have conduct an eight-year survey of more than 50,000 women and found that long-term use of nuts is associate with weight loss and weight control. Almonds, walnuts, cashews, pistachios… These nuts are rich in vitamins, which can improve the body’s healthy fat, and the digestion speed is slower, which can extend the feeling of fullness. ,, If the stomach is protesting in the middle of the night, instead of eating a bag of potato chips in one go, it is better to replace it with nuts! If you feel that eating nuts alone is a bit dry, you can also sprinkle them on sugar-free yogurt with more calcium and protein.(healthy)
It should be note that there are many special flavore nuts on the market, such as honey, mustard, barbecue, butter, spicy… Most of these flavore nuts are process with additional flavors, high in sugar, high oil and high calories. Be careful not to choose this kind of nuts. Nuts, eat less!
Apple peanut butter: refreshing and thick double taste
A 2018 study showed that long-term use of nuts (including peanuts) reduces the probability of consumers gaining weight. Peanut butter usually contains high-quality fats, proteins and vitamins, which can enhance satiety without taking too much. However, if it is eaten with high-sugar and high-carbon bread before going to bed, blood sugar will rise, and the body will not have time to digest it, and it will be converted into excess fat in the long run. Therefore, substituting cold and crisp apple slices for bread will not only neutralize the rich peanut butter, but also a healthier choice. Just cut the apple into slices and spread peanut butter, and a simple and delicious night snack is ready!(healthy)
Hard-boiled eggs: regulars for breakfast, lunch and dinner
oiled eggs are really high-protein and low-saturated fat foods that are suitable for both morning and evening. Moreover, boiled eggs contain melatonin, which can promote sleep. Boil the eggs in a pot under cold water (to prevent the eggs from swelling due to heat in the middle of the boil), boil them for 6 to 10 minutes according to your preference, then peel them for consumption. If the taste of pure boiled eggs is too weak, you can also use black pepper or chili powder to enhance the flavor, but it is not recommended to use high-calorie sauces such as mayonnaise!(healthy)
Banana cup muffins: do it yourself healthier
If you have five minutes, a ripe banana, some flour and milk, you might as well try to make a convenient and delicious cup muffin! Cut a ripe banana in half, crush it into a paste with a fork, and pour it into the bottom of the cup. Pour in one spoonful of milk, one spoonful of oil, one spoonful of honey, three spoons of flour, one teaspoon of baking soda, stir well, and then heat in the microwave for 45 seconds to one minute, and a cup of soft and delicious banana muffin is ready ! You can also add some dark chocolate or raisins according to your preference. You can make two of a banana, share it with your family or roommates, or treat your belly completely!
Look, there are so many healthy and delicious late-night snacks. Next time you want to eat something tonight, take back the sinful little hand that reaches for potato chips!