Hot milk
Many people know that a cup of hot milk is very beneficial for sleep. Milk contains tryptophan, a substance that promotes sleepiness. Drinking a cup of hot milk before bed will not make children overweight but will provide calcium for the body.
In addition, in the daily diet with an increase in milk-based products, children will be able to easily control their weight and help the body stay healthy and reduce fatigue.
Oatmeal
Oatmeal is rich in soluble and insoluble fiber, and can absorb a large amount of cholesterol in the body and excrete it to reduce constipation and excess fat in the body.
Oatmeal is also rich in vitamin B, niacin, folic acid, pantothenic acid, vitamin E, which is good for lowering blood sugar levels, effective weight loss, improving blood circulation, promoting metabolism, and reducing waste accumulation in the body for a healthy body.
If you feel hungry before going to bed, giving your child a bowl of oatmeal porridge (about 100g) is very good for the body.
Bananas
Fruit is always included in any balanced meal. One such fruit is bananas. Bananas contain tryptophan, which helps the body regulate sleep. In addition, bananas also contain magnesium and vitamin B6. These components combined in bananas help support stress reduction and reduce the risk of insomnia.
High-starch foods
High-starch foods, such as pasta, rice, contain slow sugars, which help make you fuller until breakfast. These types of starch also help produce serotonin, the necessary substance to create melatonin, the hormone that signals the body to rest.
Legumes
Legumes are rich in fiber, protein, and minerals. Peas, lentils, and other legumes have very low glycemic index. Therefore, they meet the energy needs of the body for a complete sleep and promote the production of tryptophan.
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