25 Hutano Hwepakati pehusiku Hwekudya zvekunonoka Husiku Munching, Maererano neNutritionist

Mazita Akanakisa Evana

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Pasinei nekuedza kwedu kwakasimba kuti tiwane kurara kwakanaka (verenga: kurova uswa na10 p.m. zvakapinza, kutora Instagram hiatus uye kuchengeta foni yedu. kure kubva patafura yepadivi pemibhedha yedu), pane chinhu chakakosha chinoita kuti tirambe tichikandwa uye kutendeuka husiku: tine nzara. Saka, pane kukanda mapfumo pasi kuti tiparadze kicheni chero zvakasara tinogona kuzviwana nekuzvidya nechiedza chefiriji (tinokuona, Buffalo huku mapapiro), takaita dive yakadzika ndokubvunza nyanzvi. Heano 25 akanakisa utano pakati pehusiku snacks izvo, kutaura chokwadi, taizodya chero nguva yezuva.

RELATED: Mubvunzo: Tiudze nezvako uye Tichakuudza Chii chaunofanira kugadzira pakati pehusiku Husiku huno

1. Hummus uye Whole Grain Crackers kana Veggies

Isu aiziva pane chikonzero chataida chickpeas . Vakazara neprotein - magiramu matatu pamapupuni maviri ega ega, anodaro Dr. Daryl Gioffre, nyanzvi yezvekudya muNew York City uye munyori we Bvisa Acid Yako . Chickpeas ane lysine yakawanda, uye tahini ipfuma yakawanda yeamino acid methionine. Pamwechete, [chickpeas ne tahini] mapuroteni asina kukwana, asi kana ukaasanganisa kugadzira hummus, anogadzira puroteni yakakwana. Sei mapuroteni akazara akakosha, iwe unobvunza? Chaizvoizvo, ivo vanokuchengeta iwe wakaguta, zvinoreva kuti hauchaite zvekukandwa uye kutendeuka nedumbu rine gumbo. Kwekudya kwehusiku hwekupedzisira, unogona kushandisa hummus sedhipi yemavheji mbishi kana chingwa chaEzekieri, anodaro Gioffre. Usanetseka kana tikadaro.

Zviedze: Sweet Potato Hummus

Tenga: Vegicopia Creamy Yekutanga Hummus

2. Oatmeal

Pamwe unoshamwaridzana oatmeal nemaawa emangwanani, asi ine zvakawanda zvehusiku mabhenefiti, zvakare. Kutanga, oats icarb yakaoma inodonha zvishoma nezvishoma, ichidzora shuga yeropa inogona kukanganisa kurara kwako. Uye kana iwe ukawana ndiro inodziya ye oatmeal inotonhorera uye inozorodza, hausi wega. Maererano ne Columbia University kudzidza , macarbs anotoshanda nehuropi hwako kuburitsa neurotransmitter serotonin , izvo zvinokukwezva kuti ugadzikane uye zvinobatsira muviri wako kugadzira melatonin kuti urare wakazorora.

Zviedze: Chamomile uye Maple Porridge

Tenga: Nzira Yakasikwa Organic Oatmeal

3. Popcorn

Iwe uri kuedza kudzima chishuwo, kwete kuzviisa mune yakazara-pakudya coma. Ndiko uko popcorn inopinda mukutamba. Chikafu chinodhaka, chine munyu chinenge chakareruka (chikapu chetatu chinopa wachi chinenge 100 makoriyumu), saka unogona kusvuta pasina kuremerwa usati warara. Ah, uye kune zvakare yakaoma carb factor zvakare-yese-zviyo nguva yekurara inonamatira kune mbabvu dzako kureba kupfuura cookie kana ndiro yeaizikirimu ... Kana uchida kuva chaizvo hutano, iwe unogona kuisa mari mumhepo popper, iyo inoputira tsanga dzechibage ne-iwe wakafungidzira-mhepo panzvimbo yemafuta kana bhotela.

Zviedze: Yakakwana Stovetop Popcorn

Tenga: Zvishoma Zvakaipa Organic Popcorn

4. Yakaderera-Fat Greek Yogurt uye Chibereko

Isu tatoziva kuti yoghurt yeGreek ndiyo yakakura sosi yeprotein, asi isu takanga tisingazive kuti inogona kutibatsira kubata mamwe maZZZ, zvakare. Iyo calcium muyoghurt inobatsira uropi hwako kushandisa tryptophan uye melatonin, uye imwe Yunivhesiti yePennsylvania kudzidza kwekurara inotoratidza kuti inogona kukubatsira kurara kwenguva refu. Panzvimbo yekurodha pa sugary sweetener (iyo inogona kukanda shuga yako yemuropa kubva pamawere), pamusoro pendiro yako nemuchero mutsva uye mhodzi dzechia dzakaomarara. (O, uye kana iwe uchiwanzoita chirungurira uye kusadya, izvo zvinogona kukonzerwa nekudya kwemafuta, namatira kune yakaderera-mafuta sarudzo.)

Zviedze: Easy Greek Yogurt Parfaits

Tenga: Stonyfield Organic Yakaderera-Fat Plain Yogurt

5. A Peanut Butter uye Jelly Sandwich

Ndiani aiziva kuti taifarira paudiki hwainyanya kuve chikafu chepakati pehusiku? Heino chikonzero: Maererano ne National Sleep Foundation , nzungu butter inzvimbo yechisikigo ye tryptophan (aka amino acid inokonzera kurara). Uye macarbohydrates anoita kuti tryptophan iwanikwe kuuropi. Iko kusanganiswa kweprotein-rakapfuma peanut butter uye yakaoma carbs mashiripiti ekurara.

Zviedze: Cinnamon Toast PB&J

Tenga: Smucker's Uncrustables Yakaderedza Shuga

6. Mbeu Dzenhanga

Ndeipi nzira ine munyu, yakaoma uye ine chokwadi yekukuisa iwe kurara? Mbeu dzenhanga , Eheka. Maererano ne American Sleep Association , vakomana ava vanopa zvakanaka zvehope-inducing mineral magnesium uye amino acid tryptophan. Iwo zvakare akazara zinc, iyo inogona kubatsira uropi kushandura iyo tryptophan kuita serotonin. Tisingarevi kuti ivo vari kugutisa zvinogutsa uye kunakidza kubhutsu.

Zviedze: Yakakangwa Mbeu Dzenhanga

Tenga: Shingairira Musika Organic Pumpkin Mbeu

7. Mabhanana uye Nzungu Ruomba

Rangarira kuti murairidzi wako wechikoro chesekondari akakuudza sei kuti udye mabhanana kudzivirira kana kunyaradza makumbo emakumbo? Imhaka yekuti mabhanana ane potassium, iyo inobatsira mukuzorodza tsandanyama. Sanganisa iyo nepeanut butter yekudya kwepakati pehusiku, sezvo isingangonaka asi izere nemafuta ane hutano kuti ugare wakagutsikana, anodaro Cleveland Clinic . Uye iwe uchigona kurova imwe PB pabhanana rakaibva uye woridaidza kuti zuva, wadii kugadzira zvine hutano-zviviri zveaizikirimu kurapa kubva mucombo? (Kana edza iyi organic bhanana inoruma pane saizi panzvimbo.)

Zviedze: Peanut Butter Banana Ice Cream

Tenga: Barnana Organic Chewy Peanut Butter Banana Bites

8. Chitsama cheNzungu

Kana iwe uri simbe sesu, haudi kuita zvakawanda kubika uye ndiro chete nekuda kwekudya. Chitsama chidiki chenzungu chinokodzera mari yekusabika, nekuda kwehuwandu hweprotein uye mafuta ane hutano. Gioffre anoti nzungu (kunyanya organic) isimba rekudya rinogona kubatsira kudzora chiyero cheshuga yeropa, kurwisa kuzvimba, kuderedza nzara, kubatsira kuderedza uremu uye kuderedza njodzi yako yechirwere chemoyo. Zvaanofarira? Maarumondi mambishi, pistachios uye macadamia. [Idzo] dzakawandisa mumafuta ane hutano, dzinodzvanya nzara, dzinoita kuti huropi hushande zvakanaka uye dzinokubatsira kupisa mafuta. Uyezve, maererano ne National Sleep Foundation , maarumondi nemawalnuts anonyatso ane hormone inodzora kurara melatonin. Ingoita shuwa kuti unonamatira kune chitsama uye kwete bhegi rose-rinoshanda kusvika kusvika mazana maviri emacalorie pakota kapu, ipa kana kutora.

Zviedze: Yakakangwa Yakasanganiswa Nuts

Tenga Izvo: Organic Raw Almonds

9. Almond Butter

Kutaura nezve nzungu, almond butter iri nyore zvakaenzana kubata-uye-kuenda (er, snooze) sarudzo. Uye tichifunga kuti chikamu chechina chemuarumondi chine 24 muzana yemazuva ese yakakurudzirwa magesium kudya, zvimwe tryptophan uye potasium, ivo havana-brainer pakati pehusiku kutambudzika kwenzara. Magnesium chicherwa chikuru chekuzorora zvakare, saka chinokubatsira kufefetera sezvo nguva yekurara yava kusvika. Almond butter zvakare ine moyo-ane hutano monounsaturated mafuta, mavhitamini uye zvicherwa, izvo zvakakunakira iwe chero nguva yezuva, sekureva. Cedars-Sinai Medical Center . Chero bedzi almond butter yaunosarudza iri mbishi uye isina shuga yakawedzerwa, ine zvese zvinobatsira zvearumondi akazara.

Zviedze: Paleo Almond Butter Granola Bars

Tenga: Justin's Almond Butter

10. A Turkey Sandwich

Haufe wakakanganwa apo Sekuru Bill vako vakarara pakati chaipo pemutambo wekutenda. Zvichida kwaiva kutenda kune Teki , iyo inozivikanwa nekupfuma mu serotonin-inogadzira tryptophan, uye ndizvo chaizvo zvinoita kuti ive sarudzo yakanaka yekudya kwepakati pehusiku. Ibatanidze nechingwa chezviyo kuti munyure mune mamwe macarbs akaoma (iwe unogona zvakare kuenda nenzira yejasmine mupunga kana mbatatisi, anodaro. Northwestern Medicine )

Zviedze: Turkey Lettuce Wrap Sandwich

Tenga: 365 by Whole Foods Market Ovheni-yakakangwa Turkey Breast Deli Slices

11. Yakaderera-Fat Cottage Cheese

Cottage cheese yakawana rap yakaipa yekuve yakapusa, inofinha-kurasikirwa nekare muzuva, asi ichinhu chakavanzika chekusagona kurara (tisingataure chinonaka kubhutsu). Iyo puroteni yakaonda (inobva kune inononoka-kugaya-casein) inobatsira kusimbisa iyo yambotaurwa serotonin, uye zvinoenderana ongororo ichangobva kuitika kubva kuYunivhesiti yeCambridge, inogona kukubatsira kurova zvinangwa zvako zvekuderedza uremu paunenge wakarara nekukubatsira kuti unzwe wakaguta uye kuwedzera mari yako yekuzorora yesimba mangwanani anotevera. Unoda kuwedzera snooze-factor? Pamusoro hafu-mukombe unoshanda nemaraspberries kune 100-calorie pakati pehusiku snack pamwe nekuwedzera kubata kwe melatonin.

Zviedze: Cottage Cheese Breakfast Bowl

Tenga: Tsika Yakanaka Organic Yakaderera-Fat Cottage Cheese

12. Yakabikwa Edamame

Nomusoro iyi equation: Protein plus fiber yakaenzana nekurara kwehusiku kwakanyanya kwehupenyu hwako. Edamame (aka soya bhinzi mumapodhi avo) ane ese ari kuenda kwavari, saka isarudzo yechisikigo kana iwe uchida kukurumidza kuruma. Uye chaiwo makomisheni mu soy (anonzi soy isoflavones) akawanikwa achigona kuwedzera nguva yekurara, maererano ne ichi chidzidzo cheJapan .

Zviedze: Yakagochwa Edamame

Tenga: 365 neWhole Foods Market Organic Shelled Edamame

13. Mazai

Parizvino, unogona kufungidzira kuti sei mazai ari chikafu chepakati pehusiku chine hutano: Iwo ane mapuroteni-akapfuma uye azere netryptophan. The American Sleep Association vanoti vanogona kukuita kuti urare nechikonzero ichocho, asi isu tinoda zvakare kuti ivo vakagovaniswa uye vakapakwa kuti vadye nyore. Uyezve, iwe zvechokwadi watove nemazai ejammy mufiriji yako yekuisa saladi uye toast, handiti?

Zviedze: Zvose Zvakasvibiswa Mazai

Tenga: Organic Valley Yemahara-Range Ekuwedzera-Mazai Makuru

14. Cheese uye Crackers

Kana zvasvika pakurara, chizi isarudzo inoshamisa inonzwika. Imhaka yekuti yakakwirira mu calcium, iyo akasungirirwa kurara zviri nani . Iyo zvakare yakatakurwa neprotein, pamwe netryptophan uye melatonin yechiyero chakanaka. Tainisa zvimedu zvishoma zvechizi nemamwe mapeki ezviyo, chingwa chamera kana apuro zvimedu zvekupedzisira protein-carb musanganiswa.

Zviedze: Ritz Crackers ane Whipped Huchi Ricotta uye Bacon

Tenga: Gusto Calabrese Snack Pack

15. Avocado Toast

Nhau dzakanaka kuzviuru zvemakore vanonamata paatari yeavo toast: Dr. Gioffre vanodana muchero (hongu, muchero) ruomba rwaMwari. Imhaka yekuti ine chiyero chakanaka chemafuta ane hutano, yakawanda potassium pane mabhanana uye yakawanda fiber kuchengetedza kugaya kwako. Unoda kuunza iyo notch? Dr. Gioffre vanokurudzira kugadzira toast yako nechingwa chamera, matomatisi, mafuta emuorivhi ekuwedzera, kumini, munyu wegungwa, mhiripiri nhema yakapwanyika uye jalapeño kwekuwedzera zvishoma. Chikamu pakati pehusiku tudyo, chikamu gourmet chikafu.

Zviedze: Vegan Avocado Toast

Tenga: Organic Hass Avocados

16. Fresh Vegetables

Iwe haugone kukanganisa nemavheji akaomeswa. Iwo manomano arikuita kuti vafadze zvakakwana zvekuti iwe chaiko kuda kudzidya. (Uyu muto wemhiripiri tsvuku wakagochwa uchaita izvozvo chaizvo, asi unogonawo kusendamira pane chero kupfeka kwawakachengetera mufiriji.) Chengetedzo chete? Regedza mavheji ane faibha yakawanda (semakarotsi nemabheti) kuti urege kuputika uye kufema usati warara, anodaro. Sleep Health Solutions. Cruciferous veggies , sezvakaita broccoli necauliflower, zvakare zviri nani kudzivirirwa pakati pehusiku nekuti zvine huwandu hukuru hweinsoluble fiber. Pane kudaro, enda kune lettuce, kare, matomatisi uye kunyange michero yakaita sekiwi uye cherries.

Zviedze: Spring Crudités neRomesco Sauce

Tenga: Earthbound Farm Organic Vegetable Tray ine Ranch Dip

17. Guacamole

Kana avocado toast iri pane-snack list, saka ndizvozvo guacamole . Sezvakataurwa naDr. Gioffre pamusoro, mafuta ane hutano ekotapeya anokuchengeta wakaguta uye zvirimo potassium zvinogona kukubatsira kurara zviri nani. Zvimwe zvinongedzo muguac zvinogonawo kuwedzera kurara kwako: Madomasi akaremerwa ne lycopene, iyo inobatsira mumoyo uye hutano hwemapfupa, pamwe nehope-indung potassium, nepo tryptophan-rich. hanyanisi batsira kuderedza kushushikana kwako uye kubatsira mukuzorora. (Ingovhenekera muto weraimu kana uine acid reflux kana indigestion.) Kuti uwane kunyoroka kutsva kunonakidza padhiphu, edza iyi inonhuhwirira avocado hummus inodada nezvokudya zviviri zvinokurudzirwa nenyanzvi mune imwe pasuru ine creamy. Dip pita chips, cherry matomatisi kana crackers, kana kunyura chipunu uye uchiti husiku.

Zviedze: Spicy Avocado Hummus

Tenga: 365 Whole Foods Market Traditional Guacamole

18. A Smoothie

Sei mangwanani achifanira kuwana mafaro ese? Smoothies inogona kunwiwa husiku zvakare, uye ine hutano sechero chaunoisa mairi. Kubatanidza zvakawanda zvekudya zvinokurudzira kurara senge tart cherry juice, pistachios kana avocado inogona kukubatsira kuti ugadzikane zvakanyanya. Kana ukashandisa kefir kana yogati mu smoothie, the probiotics inogonawo kubatsira kuburitswa kweserotonin muuropi hwako, inodaro nyanzvi yezvehutano Frances Largeman-Roth, RDN. Wedzera magnesium-rich hemp kana chia mhodzi kune imwe tsigiro yekurara. Mhodzi dzeavocado nedzechia muiyi green smoothie dzinoita kuti urambe uchinzwa wakaguta, ukuwo bhanana neapurosi raMbuya Smith richiita kutapira zvakakwana kugutsa chishuwo chako chehusiku.

Zviedze: Green Smoothie ine Avocado uye Apple

Tenga: Kukohwa Kwezuva Nezuva

19. Veggie Chips

Kryptonite yedu: Mbatata chips. Tinogona kudya miriyoni ye'em pasina kana kubwaira, asi kurara nekukurumidza mushure mezvose izvo munyu nemafuta zvinotisiya tichinzwa kuzvimba nekufuta. Sezvineiwo, idzi zucchini dzimwe nzira dzakangonaka uye dzinonaka-kubvisa frying. Asi kune mamwe marudzi akapfuma mavhitaminzi ekudya futi, senge turnip machipisi, karoti machipisi uye mbambaira machipisi. Chero bedzi ivo vakabikwa panzvimbo yekukangwa (kana mhepo-yakakangwa pasina mafuta), isarudzo yakasimba, anodaro. Sleep Advisor .

Zviedze: Easy Zucchini Chips

Tenga: Brad's Raw Organic Sweet Potato Chips

20. Sweet Potato Fries

Hatina kumbobvira tasangana neFrench fry yatisingadi, asi sezvo izvi zvakabikwa panzvimbo yekakangwa, vane nzira shoma yemafuta-uye haina kutyisa kugadzirira. Ivo zvakare vakagadzirwa ne mbatatisi , ine toni yemavhitamini nemamineral, pamwe nekamwe kapuroteni kanokuchengeta usati warara. Asi chinonyanya kukosha, ivo vari kuzara nekuzorora potassium, magnesium uye calcium (kunyanya kana ukasiya ganda ravo). Zvavo carb content zvichaita kuti zvive nyore kuti uropi hwako hutore tryptophan, iyo inozoshandurwa kuita serotonin-inogadzira niacin.

Zviedze: Yakabikwa Sweet Potato Fries

Tenga: 365 by Whole Foods Market Crinkle-Cheka Sweet Potato Fries

21. Beef Jerky

Mapuroteni ndiyo nzira yekuenda kana iwe uchinzwa kudoka kwekuda kuchiuya, chero iwe usingazvidye zvakawandisa. Kudya chikamu chikuru usati warara kunogona kuchengetedza muviri wako kuitira kugaya, pamwe neprotein yakawandisa usati warara inogona kukupa yakawandisa. simba asati arova huswa. Asi kana iwe uchishuva chimwe chinhu chinonaka uye kuzadza, zvakanaka kuti uve nechidimbu chidiki kana maviri (kunyanya kana iwe uri pakudya senge keto kana Paleo). Gadzira yako pane kuzembera pachitoro chakagadzirwa jerky. Jerky inzvimbo huru yeprotein uye iron; ingo cherechedza kuti inogona zvakare kuve yakakwira musodium, sezvo ichiwanzo rapwa mumushonga wemunyu. Saka, haufanirwe kuita nosh pairi 24/7, kunyanya kana uine high blood pressure.

Zviedze: Beef Jerky

Tenga: 365 by Whole Foods Market Yakaderedzwa Sodium Grass-Fed Beef Jerky

22. Roasted Chickpeas

Iwe unoda hummus - wadii kupemberera matombo madiki aya mune yavo yakachena, yakatsetseka chimiro? Chickpeas inozvirumbidza mapuroteni, fiber, mavitamini nemaminerari, zvichiita kuti ive sarudzo yakakurumbira ine utano. Asi ivo zvakare vane toni yekurara-inducing tryptophan, yakaoma carbs uye folate , iyo inogona kubatsira kugadzirisa maitiro ako ekurara. Odds iwe wakamboona crispy chickpeas pachitoro chegirosari parizvino, asi kugadzira yako kwakapusa sekuzvirunga sezvaunoda uye nekuibika kusvika yaoma uye yakaoma.

Zviedze: Yakakangwa Cinnamon-Shuga Chickpeas

Tenga: Saffron Road Organic Gungwa Munyu Crunchy Chickpea Snack

23. Zviyo uye Mukaka

Sezvakaita oatmeal, zviyo zvinongokunakira iwe manheru sezvazvinongoita chinhu chekutanga mangwanani. Sezvo zviyo zvakawanda-zviyo zvine high-glycemic carbs , vanogona kuderedza nguva yaunotora kuti iwe urare. Kunyange zviri nani, mukaka itsime guru re calcium, mineral yakakosha pakugadzirwa kwe melatonin. Sarudza chimwe chinhu chine shuga shoma uye shandisa mukaka wakaderera-mafuta kuti uchengetedze macalorie ako akaderera uye kuita kuti kudya kuwedzere kugaya.

Zviedze: Paleo Cinnamon Toast Crunch

Tenga: Matatu Anoshuvira Unsweetened Protein Cereal

24. Mupunga Muchena

Mupunga muchena wakakwira glycemic index zvinoreva kuti ichapa shuga yeropa rako uye insulin kuwedzera kwechisikigo, zvichizobatsira iyo tryptophan kudzoreredza uropi hwako kurara, anodaro. American Sleep Association . Tisingatauri kuti mupunga une magnesium yakawanda, iyo inobatsirawo mukurara, uye iri nyore kugaya, maererano nekudya. Samina Qureshi , RD. Unoda kuita kuti iwedzere kugutsa uye inozorodza? Chibatanidza negreen tea muto uye kunyange salmon, kana uri kunzwa nzara yakawedzerwa— hove dzine mafuta yakakwirira yevhitamini D inogona kubatsira kuvandudza kunaka kwekurara kwako zvakare.

Zviedze: Antoni Porowski's Salmon uye Spinachi Rice Bowl ine Green Tea Broth

Tenga: 365 by Whole Foods Market White Thai Jasmine Rice

25. Sorbet

Kune husiku ihwohwo apo mwoyo wako unochema 'aizikirimu,' asi uropi hwako hunoti 'tinogona kuita zviri nani pane izvozvo.' Heino kubata: Sorbet inowanzove yakaderera mumafuta kupfuura dairy ice cream, asi yakangokwira mushuga. Kutsvaga isina shuga-kana zviri nani zvakadaro, kugadzira yako-kwakakosha kuve nechokwadi kuti hauwane shuga yekumhanyisa usati warova piro. (Pamusoro peizvi, a 2014 kudzidza vakawana kuti kudya kwakawanda mushuga kwakabatana nekusarara zvakakwana.) Zviri nyore sekubatanidza muchero wakaomeswa nechando nokusaswa kwomukaka. ( Yoghurt yakaoma zvakare iri aizikirimu yakasimba.) Sarudza chero flavour yaungada, asi isu tinosarura kune iyi yakaomeswa nekaviri mavise version isingada kuti pawedzerwe shuga. Iwe uchave nenguva iri nyore kuigaya kana isina mukaka uye iri padyo nemuchero wakachena sezvinobvira.

Zviedze: Imwe-Ingredient Watermelon Sorbet

Tenga: Talenti Roman Raspberry Dairy-Yemahara Sorbet

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