【睡前小食食咩好?】- 營養生Negimen




【睡前小食食咩好?】 之前和大家分享了餓醒的原因,那麼如果要改善,或者平日晚餐後想吃宵夜,有什麼食物可以選擇呢?


無糖低脂乳酪配搭莓果如奇異果、藍莓、士多啤梨既可提供豐富蛋白質,增加飽肚感,又含有多種抗氧化物及血清素,有助製造褪黑激素放鬆心情及改善睡眠質素。


原味乾烤果仁或毛豆小食可以大大減低油炸食物的飽和脂肪攝取,同時增加不飽和脂肪及蛋白質攝取,穩定血糖。另外,果仁當中含有天然褪黑激素及鎂,改善睡眠質素。


雖然黑朱古力含有豐富的鎂,但當中的咖啡因有機會影響睡眠。如果想選擇帶有甜味的零食,含有豐富纖維的即食栗子升醣指數較低,提供飽肚感亦避免血糖升跌過快,改善餓醒情況。


如大家睡前兩至三小時實在太肚餓,想選擇熱食,可嘗試以升醣指數較低的粉絲或牛奶麥皮代替高脂且加工較多的杯麵,但留意不宜進食過多,建議大約正餐一半份量,以免過飽。


想了解更多飲食資訊健康飲食及養生資訊,記得追蹤我們的專頁,快點click入我們的網站了解更多!如有任何疑問,歡迎留言給我們。

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【Bedtime Snacks Selection】The reasons behind wake-up hunger have been introduced in the previous post. So are there any suggested bedtime snacks that can help improve this situation?


No sugar and low-fat yogurt with berries like kiwis, blueberries and strawberries can provide satiety, as sources of proteins with multiple antioxidants and high levels of serotonin which then turns into melatonin for relaxation and sleep quality improvement.


Choosing roasted nuts or edamame not only greatly reduces the saturated fat intake from deep-fried snacks, but also provides unsaturated fats and proteins to stabilize blood sugar level.

Natural melatonin and magnesium from nuts can also improve your sleep quality.


Although dark chocolate is rich in magnesium, caffeine may adversely affect your sleep. If you want to choose some sweet snacks, chestnuts with high fiber content are lower in Glycemic Index (GI), providing you satiety and preventing blood sugar fluctuation to improve wake-up hunger.


If you want some hot food 2 to 3 hours before sleep due to over hunger, lower GI food such as bean noodles or oatmeal with low-fat milk are suggested to replace highly processed cup noodles. Having half an amount of your normal meal should be enough to avoid overstuffing.


Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.


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