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 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
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.
Step 6 paste
The paste made by grinding pure grain into powder only needs to be stirred with hot water, which is convenient to eat, has high nutritional value, is rich in B vitamins and feels full. For example, drinking warm sesame paste not only warms the stomach, but also has comprehensive nutrition. Fragrant sesame sauce, a spoonful of thick and smooth, can't stop when you are full.
7.quail eggs
Quail eggs are small in size, but the content of protein is equivalent to that of eggs, and the content of lecithin is 3-4 times higher than that of eggs, which has the function of nourishing the brain. In addition, the riboflavin content of quail eggs is 2.5 times that of eggs, which has a good protective effect on eyesight.