You might be a busy worker at work and want to relieve stress by eating. Perhaps you are a student studying until the early hours of the morning and need some comfort to ease your nerves. Maybe you have a dull mouth and just want to eat. No matter what the reason, there will always be a need for food in the middle of the night.

To eat well, it is important to understand why we get hungry in the middle night. Why is supper so unhealthy for us? What can we do to achieve balance?

Supper, why is that so unhealthy?

After a hard day, our bodies are exhausted and we need to rest. If we need to be awake during the night and study or work overtime, our bodies will release hormones that control hunger. We are more likely to choose high calorie, high-oil, and high-sugar food (such a French fry, fried chicken or instant noodles, etc.) at this time. It could be because we are deprived of sleep, or it could be because we want to be rewarded.

Another finding was that the speed of digestion at night is slower than at daytime. This was revealed by a 2012 survey. Within 1-2 hours of ingesting food, the body converts it into fat rather than digesting it. No matter the type of food or your digestive system, it’s easier to gain weight late at night than during the day. It will also affect quality of sleep and cause memory loss, abdominal pain, and indigestion.

To eat, or not to eat? This is a good question.

You must first decide if your hunger is real or a habit. If it’s just a habit, it could be motivated by a desire. It is possible to drink water and pressurize, and then write down the things you would like to eat.

You can have a satisfying snack if you’re really hungry.

Also, read: Japanese farmers use owls for vole capture and are environmentally-friendly

Oatmeal – The warmth you need in the middle of the night

Who said oatmeal was only for breakfast? It can be a great way to forget about a tiring day by enjoying a bowl of sweet, warm oatmeal at night. First, avoid pre-made, high-sugar, easily digestible bagged oatmeal. Instead, opt for traditional rolled oats. These are more nutritious and taste better.

Put half a cup oats into a cup. Next, add milk. Your preference can be adjusted to adjust the amount you use. Oatmeal will absorb the sweetness from milk throughout heating. It will be soft, chewy and delicious. It tastes like porridge but is smoother than other cereals and is full of nutrients. To increase the sweetness, add a few blueberries. Heat and stir. When the blueberry juice and pulp are mixed with the oatmeal, the sweetness is more vibrant!

Natural nuts: The little guardian that feeds the brain and strengthens the spleen

A study that surveyed more than 50,000 women over eight years found that long term use of nuts was associated with weight loss. These nuts include walnuts, cashews and pistachios. They are high in vitamins which can increase the body’s healthy fat. The digestion speed is slower, which can increase the feeling of fullness. You can replace chips with nuts if your stomach protests. Sprinkle nuts on sugar-free yogurt to get more calcium or protein if you don’t feel like eating nuts. (healthy)

You should also be aware that there are many specialty flavore nuts, such as honey and mustard, butter, and spicy… These flavores nuts are high in sugar, oil, and calories. This type of nuts should not be chosen. Nuts are better if you eat less.

Apple peanut Butter: Rich and creamy double-spice

A 2018 study revealed that long-term consumption of nuts, including peanuts, reduces the chance of consumers gaining weight. Peanut butter contains high-quality fats and vitamins. This can help increase satisfaction without eating too much. It is best to eat peanut butter with high-sugar or high-carbon bread before you go to bed. This will cause blood sugar to rise and make it difficult for the body to digest. The body will then convert it into fat. Substituting for bread with cold, crisp apple slices will not only negate the rich peanut butter but also make it a healthier option. Simply cut the apple in slices and spread peanut butter. You have a tasty and simple night snack! (healthy)

Hardboiled eggs: Regulars for breakfast and lunch

Oiled eggs can be used in both the morning and evening. They are rich in protein and low in saturated fat. Boiling eggs can also promote sleep because they contain melatonin. Boil the eggs in a saucepan of cold water to prevent them from overheating. After boiling the eggs, let them cool down for about 6 to 10 minutes. Peel them when you are ready to eat. To enhance the flavor of boiled eggs, you can use chili powder or black pepper. It is not recommended to use mayonnaise, which is high in calories. (healthy)

Banana cup muffins: do it yourself healthier

A ripe banana, flour, and milk are all you need to make a quick and delicious cup muffin. Take a half of a banana and crush it with a fork to make a paste. Pour it into the bottom cup. One spoonful milk, one teaspoon honey, three tablespoons flour, one spoonful oil, one teaspoon baking soda and one spoonful water into the cup. Once it is mixed well, heat the muffin in the microwave for 45 to 1 minute. You can add dark chocolate or raisins to make it even more delicious. You can make more than one banana and share it with family members or roommates. Or you can treat yourself to a whole banana!

You have so many options for healthy, delicious snacks that you can enjoy late at night. If you’re looking for something to eat tonight, stop reaching for the potato chips.


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