8 HEALTHY SUPPER FOODS

In fact, some people eat supper is not because of hungry, but because of an unhealthy behaviour into a bad habit. As long-term for eating supper can lead to several health hazards including bad digestion, disturb sleep quality and obese. Let me tell you what kind of foods as supper is healthy and help in lose weight?

#1 Roasted Sweet Potato
Red, white and purple sweet potatoes have high nutritional value. Among all the sweet potatoes, purple potatoes have relatively low calories and carbohydrates but higher anthocyanins act as strong antioxidant. Sweet potato also contains high fibre which can increases the feeling of satiety.

#2 Brown Rice Porridge
Eating brown rice is beneficial for diabetics and obese. Because its carbohydrates are wrapped in crude fibre which slow down the digestion and absorption, and improve the sensitivity of insulin, so it helps to control blood sugar. Eating brown rice porridge gives a feeling of fullness, thereby helping in lose weight.

#3 Tomato
Tomatoes are one of the best choices for supper. Studies have found that tomatoes contain very low calories. Each 100 grams of tomatoes contain only 19 calories. There are many benefits of eating tomatoes. Tomatoes are rich in lycopene with powerful antioxidant effect, which can fight the free radicals and anti-aging. Lycopene also has weight-loss effect by inhibiting the increase of fat cells, thereby helping to lose weight.

#4 Soy Milk and Soy Products
Soy milk and all kinds of soy products have low calories that are suitable for supper. Soybeans have high nutritional value to help in lose weight and promote sleep quality. Drink a cup of hot soy milk can satisfy hunger, warm the stomach and provide nutrients that your body needs.

#5 Natural Dried Fruits
The dried fruits will contain a high concentration of natural sugar, protein, fat, minerals, dietary fibre and some heat-resistant antioxidant and vitamins in the fruits. Therefore, raisins, dried mangoes, dried guava, dried apricots and other dried fruits can help our body to replenish dietary fibre and minerals such as potassium and calcium which are important for people who living in a hot climate or tend to sweat.

#6 Yogurts
Yogurt contains natural probiotics which can promote gastrointestinal motility, improve constipation and also help boost immunity. The calcium in low-fat yogurt can help speed up fat burning and avoid excessive intake of fat which is beneficial for promoting healthy weight loss.

#7 Calcium and Magnesium Foods
Nutrition experts believe that calcium and magnesium have relaxing and calming effect. Milk with high calcium may help in weight loss and improve sleep quality that resulted in a better daytime activity. Nuts such as walnuts contain high magnesium and used to treat symptoms such as neurasthenia, insomnia, forgetfulness and dreaminess. Therefore, a cup of hot milk pair with some walnuts is great supper choices to stay relax and good mood at night.

#8 Vitamin B Group Foods
B vitamins are important to help regulate metabolism, stabilize mood and relieve fatigue. Staying up late at night for working, homework or studying can make people tend to angry and irritable easily. Eat more foods with high B vitamins such as oats, barley, brown rice, whole-wheat bread and whole-wheat biscuits are good choices for supper.

Although eating supper brings psychological and emotional comfort at the same time, but eating supper also may have many negative impacts toward our health. It is important to maintain a good lifestyle in order to keep our body fit and healthy.

Reference:

99饮食。8种食物当宵夜还算健康熬夜必备。Viewed on 19 July 2021, from < https://ys.99.com.cn/zhinan/750221.htm>.