健康專家建議的深夜最佳零食

Dinner is over and you're getting ready for bed—but your stomach is wide awake.

晚飯吃完了，你正要準備上牀睡覺，但你的胃卻異常清醒。

While health experts often advise avoiding late night snacking entirely, if you're genuinely hungry late in the evening you shouldn't feel like your only option is to tough it out until morning. Choosing a light and nutritious snack can satisfy your appetite and keep you from overdoing it on the box of cookies when you tell yourself you'll eat just one. Next time your stomach growls before bed, try one of these healthy and satisfying snacks to take the edge off your hunger.

雖然健康專家建議避免深夜吃零食，但如果你真的在深夜餓了，也不要覺得你只能忍飢挨餓到天明。選擇有營養的小零食，既能滿足你的胃口，又可以避免你對着一盒餅乾告訴自己只吃一塊最後卻吃了好多。下次當你睡覺前肚子咕咕叫時，試試下面這些能夠緩解飢餓感的小零食吧。

Cottage cheese or yogurt: If you're craving something cool and creamy before bed, try to resist the ice cream and have a cup of yogurt or cottage cheese. Both of these foods are high in protein and calcium, a mineral shown to produce a more restful sleep. And be sure to choose ones with live active cultures to help improve your digestive health and strengthen your immune system.

白乾酪或酸奶：如果入睡前你特別想吃些涼爽的奶油食品，儘量拒絕冰淇淋，用一杯酸奶或白乾酪取而代之。這些食物都富含蛋白質和鈣，這種礦物質有助於睡眠。要確認選擇那些富含活躍益生菌的食品，它能提高消化系統的健康狀況，增強免疫系統。

Grapes: If you're looking for a finger food to snack on late at night, grapes are a healthy and hydrating option. Made of 82 percent water, a serving of grapes provides 1/3 cup of water – which is why they work great as a frozen treat as well. A heart-healthy snack, grapes are a natural source of beneficial antioxidants and other polyphenols (beneficial plant compounds). The fact that they are good for you, in addition to being a highly enjoyable late night snack, is a bonus.

葡萄：如果深夜你想要尋找些小點心，葡萄不失爲一個健康和保溼的選擇。葡萄的82%由水構成，一串葡萄相當於1/3杯水-這也是爲什麼它們作爲冰凍點心也很棒的原因。作爲一種對心臟有益的零食，葡萄是有益抗氧化劑和其他多酚（有益植物羣落）的天然來源。葡萄有益健康，而作爲深夜零食，它的口感甚佳更是錦上添花。

Popcorn: Instead of reaching for a bag of greasy chips, try popcorn – it's the only snack food that's 100 percent unprocessed whole grain. In fact, a study published in the Journal of the American Dietetic Association found that popcorn eaters get 250 percent more whole grains in their diet than people who don't eat popcorn. Plus for a 100-calorie snack you can have three cups of air-popped popcorn or 10 greasy potato chips, and who eats just 10?

爆米花：丟掉大袋油膩的薯條，試試爆米花-這是唯一一種百分百未經加工的全穀類零食。實際上，一份發表在《美國飲食協會雜誌》上的研究發現，愛吃爆米花的人相較於不吃爆米花的人而言，多獲得了250%的全穀類營養。況且，同樣含100卡路里熱量，你可以選擇三杯爆米花或10顆油膩的薯片，誰會選10顆薯片呢？

Pistachios: If you like your snacks on the savory side, try reaching for some pistachios before bed. If you're hungry, snacking on pistachios gives you an advantage over other nuts, as you get more nuts per ounce. You get 49 pistachios in a one-ounce serving, which has 160 calories. Plus research shows that snacking on pistachios compared to other common snack foods like pretzels leads to more weight loss and greater reductions in cardiovascular disease risk factors. For a more mindful snack, choose in-shell pistachios as the shells can help slow you down so you don't overdo it before bed.

開心果：如果你喜歡可口的零食，不妨試試睡前吃點開心果。如果你餓了，吃開心果比吃其他堅果類零食有一個優勢-每盎司你能夠吃到更多堅果。每盎司能吃到49顆開心果，包含160卡路里。研究表明相比於吃普通零食如椒鹽脆餅乾，吃開心果能夠減肥，且大幅降低心血管疾病風險。如果你想更謹慎一點，選擇帶殼的開心果，這樣能減慢你的速度，確保你入睡前不會吃太多。

Fried egg sandwich: If you want something comforting and a bit more substantial before bed, a fried egg sandwich fits the bill. Use just a little bit of olive oil for your egg, and serve on one piece of whole-grain toast for a quick snack with more than 10 grams protein and only about 200 calories. Plus, studies suggest that eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more.

煎蛋三明治：如果你睡前想吃些令人安慰又能夠果腹的東西，一份煎蛋三明治再好不過。用雞蛋加一點點橄欖油，加一份全麥土司做一個快速簡單的零食，它包含10g蛋白質，而只含有200卡路里熱量。另外，研究表明雞蛋在體重管理、肌肉增強、孕期保健、腦功能、眼部健康等方面起到重要作用。

Herbal Teas: If you're feeling peckish before bed but don't want to eat much, try having a mug of herbal tea to see if it hits the spot. Chamomile is a classic choice, but there are also dessert-like flavors -- such chocolate mint, coconut cake, or caramel vanilla -- that might help you quiet your late-night cravings. Since herbal teas are caffeine-free they are ideal for sipping before bed, but there are also decaf versions of most black and green teas available. Take your time at your grocery store or specialty tea shop to find some interesting options to keep on hand.

草藥茶：如果你入睡前趕到飢餓難耐又不想吃太多東西，嘗試喝一杯草藥茶，看看它是否能夠滿足你的需要。甘菊是比較常見的，但也有一些甜點口味的茶-比如巧克力薄荷紅茶、椰茸酥、香草焦糖-這些能幫你平息深夜食慾。由於草藥茶不含咖啡因，它們是睡前小啜的理想飲品，但有很多紅茶和綠茶也有脫咖啡因的種類。慢慢花時間在雜貨店或者專業茶店挑選些適合你的飲品儲存起來吧。