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在线翻译:
szdaily -> Lifestyle -> 
Snacks that help you sleep better
    2015-11-27  08:53    Shenzhen Daily

    IF you find yourself itching for a bite between dinner and bedtime, you’re not alone. A recent study suggests that your circadian rhythms are to blame for those cravings, especially the starchy, sweet and salty kinds. However, not all late-night eats equal weight gain. Some research shows that strategic snacks can help keep you satiated until morning — helping you fall asleep faster and stay asleep longer.

    Here are some health-conscious snacks to help you hit the hay at night.

    1. Greek yogurt

    According to Lauren Popeck, a dietitian at Orlando Health, Greek yogurt is perfect for bedtime, because it contains the sleep-inducing chemical tryptophan. And because it’s such a rich source of protein, Greek yogurt can also help you avoid that same glucose spike.

    2. Oatmeal

    A serving of oatmeal for breakfast is a solid tactic for weight maintenance, but you might be better off having that bowl before you go to bed. “Carbohydrates generally contain nutrients such as B-vitamins, amino acids, potassium and magnesium, which are the most effective for promoting sleep and relaxing the body,” says Lisa Moskovitz, founder of New York Nutrition Group. “Choosing whole grains like oats, however, is better for sleep. [Its] high-fiber content and low glycemic index will create a steady stream of glucose in your system throughout the night,” she adds.

    3. Bananas

    This sweet, smooth fruit is full of healthy, complex carbs and nighttime-friendly nutrients. “Muscle-relaxing potassium and magnesium, coupled with serotonin-producing tryptophan, make bananas the perfect bedtime snack,” says Moskovitz. “Keep them frozen and blend in a food processor to make a cold creamy, dairy-free, treat you can look forward to after dinner.”

    4. Hummus

    Hummus is not only revered for its high fiber content, but also for its healthful, Mediterranean ingredients like garlic and olive oil. And thanks to its tryptophan content, it can also be a part of your sleep-superfood arsenal. “Chickpeas, the foundation of any traditional hummus, are rich in vitamin B6, which is a cofactor in the sleep-inducing, tryptophan-serotonin pathway,” Moskovitz says.

    5. Edamame

    This traditional Japanese snack, which is high in fiber and protein, also contains magnesium, potassium and calcium, minerals known to help improve sleep quality, explains Popeck. They’ll also calm your muscles, easing you into dream land.

    6. Sweet potatoes

    Sweet potatoes are another good source of those same muscle-relaxing minerals, which deliver tryptophan to help you hit the sack, notes Popeck.

    7. Cherries

    If you’re going to turn to a sweeter bedtime option, choose cherries. “Especially the tart variety, these are one of the few foods that naturally contain melatonin, a sleep hormone that basically tells your body, ‘OK it’s time for bed.’”(SD-Agencies)

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