1, hot milk
Dairy products can not only supply enough energy to supplement protein, but calcium can also relieve people's irritability caused by overtime work. Hot milk not only provides enough energy, but it is also very easy to feel full. In addition, as well as warm to room temperature yogurt is also a good choice.
2, porridge
Or, you can also eat porridge in moderation, which is easy to digest without adding too much fat and fat. It is better not to add pure white rice porridge, but to add some ingredients to delay digestion. For example, adding ingredients such as longan, lotus seeds, lily, and oats can not only reduce the blood sugar reaction, but also increase the supply of vitamins and minerals. Millet porridge is rich in B vitamins and tryptophan and is also very suitable for supper.
3, hot milk
It has a very good feeling of satiety at low energy and can alleviate hunger in time without causing excess energy. It's better if you can mix a small amount of carbohydrate-rich ingredients.
4, pasta
Hot noodles, chopped oyster soup and other high moisture noodles, you can put a little less noodles and noodles, add eggs and vegetables, etc., after cooking soft is also a good choice for supper.
5, nuts
Nuts, such as walnuts, are good for brains, and cashew nuts have the effect of replenishing physical strength, eliminating fatigue and aiding digestion. You can also eat peanuts, almonds, walnuts and other nuts rich in protein, vitamin B, vitamin E, calcium and iron.
6, paste
Pure grains and grind flour into a paste, just use hot water to stir it up, it is easy to eat, high nutritional value, rich in B vitamins, but also have a good sense of satiety. If you drink warm sesame paste not only warm the stomach, but also nutrition is comprehensive. The fragrant sesame paste floats long and savory, and the thick and fragrant spoonful of the entrance can't stop eating one spoonful until one eats.
7, quail eggs
Although the egg of a quail is small, its protein content is comparable to that of an egg, and its lecithin content is 3-4 times higher than that of an egg. It has the effects of brain and brain supplementation. In addition, the riboflavin content of quail eggs is 2.5 times that of eggs, which has a good protective effect on eyesight.
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