Five healthy snacks 1. Choose digestible and light food.
The food chosen for dinner should be easy to digest. The choice of general food should be light and avoid greasy, mainly semi-liquid, such as sliced soup, wonton, noodles, jiaozi, milk and cakes. When cooking, you might as well do it delicately. For example, vegetables and meat can be cut very finely, and glutinous rice balls can be made very finely? Small? Yes, it's easy to chew and helps digestion.
2. Pay attention to the time to eat midnight snack.
It's best to calculate the interval between midnight snack and sleep, and don't get too close. It is better to eat 3 ~ 4 hours before going to bed.
3. Appropriate vitamin supplementation
Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of night workers to dim light, prevent visual fatigue and improve their working ability. Vitamin A exists in animal liver, milk, eggs and colored vegetables, so eat more foods rich in vitamin A, such as lean meat, fish, pig liver, carrots, sweet peppers, mangoes and pineapples. Vitamin C can relieve the physical fatigue of night shift personnel and enhance the body's resistance, so eat more fresh fruits and vegetables. Night shift personnel are prone to lack of sunshine, so vitamin D should be supplemented. Foods rich in vitamin D include eggs, fish and milk.
Step 4 avoid high-fat foods
Foods with high fat content or fried foods are difficult to digest. Eating this kind of food before going to bed will not only increase the stomach load, but also make it difficult for people to fall asleep. At the same time, it is not recommended to eat too much meat at night. Some people often eat a lot of meat to eliminate fatigue and replenish physical strength, but eating too much meat before going to bed can easily lead to excessive calories, increase the burden on the gastrointestinal tract and affect the quality of sleep, but physical strength is not easy to recover, and diseases such as obesity and gallstones will appear over time.
5, the weight should be appropriate
What is a midnight snack? Three meals? The weight and calories of a meal other than the next meal are different and need to be reduced appropriately. Generally speaking, midnight snack is eaten in a state of not being too hungry, so it is not advisable to eat too much in different periods. In addition, foods that are too large in shape are not easy to cause appetite.
Recommended recipes for healthy snack 1. Mushroom and fish porridge
Ingredients: half a bowl of rice, 4 pieces of tilapia, 3 mushrooms, 2 shallots, salt, water, cooking oil and pepper.
Exercise:
1. Soak rice in water for about 20-30 minutes. Soaking rice grains helps to cook tender porridge. At the same time, soak the mushrooms and slice them, and cut the shallots into chopped green onions for later use.
2. Put the rice into the rice cooker, add 3-4 times of water and start cooking. Don't cover the lid too tightly to prevent the porridge from overflowing. At the same time, take another frying pan, add a little oil, then add the fish fillets and fry them slightly for later use.
3. Stir every 10 minute during porridge cooking to avoid porridge bottom. When the rice grains in the pot are soft and sticky, add fish fillets and a small amount of cooking oil and salt, and continue to stir and cook;
4. When the porridge is cooked for 8 minutes, add the chopped mushrooms and a small amount of pepper, stir well and cook for another 5 minutes. Sprinkle a small amount of chopped green onion after turning off the fire and serve.
Second, banana milk oats
Ingredients: banana, milk, oatmeal.
Exercise:
1 Pour a cup of milk into the pot, and add oatmeal when the milk is warm;
2. Cook until the oats are soft and waxy (about 2 minutes);
3. Slice the banana, put it in the pot and cook for another minute and a half. Honey can be added according to personal taste.
Efficacy: Banana can clear away heat and toxic materials, moisten intestines and relieve constipation, lower blood pressure and relieve pain; Milk can whiten skin, help sleep and supplement calcium; Oats are low in sugar and high in fiber, which is easy to produce satiety and is an excellent choice for dieters.
Third, pork liver porridge
Raw materials: rice, pork liver, water, peanut oil, salt, monosodium glutamate, cooking wine, starch, chopped green onion and Jiang Mo.
Exercise:
1. Taomi; Wash the pork liver, cut it into rectangular pieces with a thickness of about 0.3 cm, put it in a bowl, add starch, chopped green onion, Jiang Mo, cooking wine and a little salt, mix well and marinate for half an hour;
2. Put oil in the pot and heat it to 50% to 60% heat. Break up the pork liver slices and cut them with chopsticks for about 1 min until the pork liver is half cooked. Take out the oil control.
Boil the water in the pot, pour in the rice, and simmer for about 30 minutes. After the rice rises, add pork liver slices, continue to cook on low heat 10-20 minutes, and add monosodium glutamate and salt.
Efficacy: Pig liver is rich in iron and is the most commonly used food in blood-enriching food; Can protect eyes, maintain normal vision, and prevent eye dryness and fatigue; Maintaining a healthy complexion is of great significance to the bodybuilding of the skin. Regular consumption of pig liver can also supplement vitamin B2, which can enhance human immune response, resist oxidation, prevent aging and inhibit the generation of tumor cells. Compared with pork, the calories of pig liver are much lower.
Fourth, millet porridge.
Ingredients: 50 grams of millet, eggs 1 piece.
Practice: first cook porridge with millet, take juice, then beat in eggs and cook slightly.
Efficacy: Soak your feet with hot water before going to bed, and fall asleep after drinking this porridge, which can nourish your heart and soothe your nerves. It can be used for guilty conscience, irritability and insomnia.
Five, ham and fresh bamboo shoots noodle soup
Ingredients: noodles, fresh bamboo shoots, green peppers, green onions, shredded ham, and alcoholic peanuts.
Exercise:
1. Shred ham sausage, bamboo shoots, green peppers and green onions; Boil the noodles with water, put a little salt in the pot when the noodles are cooked, and then pick up the noodles;
2. Pour a little oil into the pot, stir-fry the dried peppers until fragrant, add shredded bamboo shoots, shredded green and red peppers and shredded green onions, and add shredded ham when taking out of the pot;
3. Finally, add salt and chicken essence, stir-fry and mix into the noodle bowl, and then sprinkle some alcohol peanuts.
Efficacy: Bamboo shoots are low in fat, sugar and fiber, which can promote intestinal peristalsis, help digestion, eliminate food accumulation, prevent constipation and prevent colorectal cancer.
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