10 foods to eat at night when you’re less fattening and sleepy.
Eating late at night is not good for your health. Everybody knows that. Nevertheless, there are times when you have to eat something and sleep. What is the best choice you can make at this time? Lifehack, an American health information site, introduced 10 good foods to eat at night. 파워볼사이트팡
Chicken, duck and turkey are rich in tryptophan, a type of amino acid. In particular, roasted chicken breasts provide 123 percent of the recommended daily intake of tryptophan.
Tryptophan is a raw material for melatonin, a hormone that makes you sleepy. Therefore, eating tryptophan helps improve insomnia. Also, eating foods with a lot of tryptophan is good for fatigue and skin health.
Turkey can be a good choice, too. Twenty-eight grams of turkey contain as much as eight grams of protein, making turkey a high-protein food. Eating foods rich in protein before bed helps muscles recover and improves sleep quality. Turkey is also rich in selenium, which has a strong antioxidant effect.
Eating fish before going to bed is also a good option. Especially, it is better to eat fatty fish such as salmon, tuna, and mackerel. They contain a lot of vitamin D, which promotes calcium absorption in the body, which forms bones. It is also good for kidney, parathyroidism and skin health.
Fatty fish contain a lot of omega-3 fatty acids. Omega-3 fatty acids, which are essential to the human body by lowering blood pressure and helping brain health, are not produced enough in the body, so they should be taken through food. Omega-3 also promotes the secretion of serotonin, a hormone closely related to sleep, to help people sleep soundly.
3. White rice
White rice contains less fiber, nutrients and antioxidants than brown rice. However, it has enough nutrients such as thiamine, folic acid and manganese to make it a good night snack.
In particular, white rice is a typical hyperglycemic food with a blood sugar index (GI) of 70 or higher, which can affect sleep. According to a study published in the American Journal of Clinical Nutrition, eating high-glucose foods an hour or four before bedtime significantly shortened the sleep incubation period. If you plan to sleep before 7 p.m., you’d better eat white rice by 6 p.m.
Bananas are rich in potassium and magnesium, which relaxes muscles during the day. It also contains a lot of tryptophan, which can improve the quality of sleep. It is rich in dietary fiber, which helps smooth bowel movements.
5. Hot Cereal
Hot cereal is a cereal that is eaten like porridge by pouring warm milk or soy milk or hot water into it. It is a good choice because it gives a strong satiety but does not have high calories. However, it is recommended to eat whole grain cereal because cereal with a lot of refined sugar can burden digestion and interfere with sleep. In particular, oats contain a large amount of melatonin.
Plain yogurt is one of the best foods you can eat at night.
Yogurt, especially sugar-free plain yogurt, is one of the best foods to eat at night. This is because it is rich in calcium, an essential mineral in the body. Calcium is needed to convert tryptophan into melatonin. Therefore, if the calcium level is low, the rate of melatonin production will decrease and you will not get good sleep. Also, yogurt is rich in casein protein, which makes you feel less hungry until breakfast the next day.
Eggs are rich in tryptophan and are good for a good night’s sleep. Each 100 grams of egg contains 125μg of tryptophan, which helps to release serotonin and melatonin in the body. It is also a great source of protein and is not high in calories. It is 60 to 80 calories per boiled egg.
Pineapple is a fruit with low sodium and carbohydrates. Also, the rich potassium in pineapple is good for controlling blood pressure. This is because it releases sodium, which is the cause of the increase in blood pressure, out of the body and relieves tension in the blood vessels. It is also good for relieving stress by promoting serotonin secretion called ‘happiness hormone’.
9. Tart Cherry
Tart cherries, called fruit rubies, have anti-inflammatory effects. In addition, it contains procyanidine B-2 that protects tryptophan in the blood, which helps keep the tryptophan levels stable. It is a small amount, but it also contains melatonin, which is effective for deep sleep.
The main ingredients of honey are glucose and fructose, or healthy sugars. It becomes an immediate source of energy and reduces the burden on the intestines due to fast absorption in the body. Therefore, it is also effective in relieving fatigue after exercise when the body becomes weak or fatigued. In addition, it promotes melatonin secretion and helps ‘good sleep’.
It is likely to be high in calories at night, but the actual calories of honey are low. It is 294 calories per 100 grams of honey, much lower than 384 calories per 100 grams of sugar.