不要再數羊了:十種助你熟睡的食物(1)

Nonfat popcorn
脫脂爆米花
The carbohydrates in nonfat popcorn help bring the amino acid tryptophan into your brain, where it's used to make a sleep-inducing neurotransmitter called serotonin. Since eating a heavy meal within two hours of bedtime can keep you awake, low-calorie popcorn (just 93 calories in three cups popped) is a great late-night snack. Choose plain, fat-free popcorn and jazz it up with some curry powder.
脫脂爆米花中含有的碳水化合物可以將色氨酸帶入鬧鐘，合成一種稱爲血清素的神經遞質，能夠幫助睡眠。由於在睡前兩個小時以內過量飲食會讓人清醒，所以低卡路里的爆米花（三份爆米花僅含有93卡路里）是最好的深夜零食。選擇普通的脫脂爆米花，再混一些咖喱粉讓它更有風味。

Halibut
大比目魚
Halibut is packed with two building blocks for better sleep: tryptophan and vitamin B6, which has a mild flavor and meaty texture that appeals to finicky seafood eaters. Other foods high in tryptophan include poultry, beef, soybeans, milk, cheese, yogurt, nuts, and eggs.
大比目魚中有兩種物質幫助人們更好地睡眠：色氨酸以及維生素B6，而它的溫和的口味以及厚實的口感定能吸引那些挑剔的海鮮食客。其他含有高色氨酸的食物還包括家禽，牛肉，大都，牛奶，奶酪，酸奶，堅果還有蛋。

Mango Lassi
芒果優格
Packed with antioxidants, protein, and vitamins, this treat satisfies your creamy, sweet craving as well as ice cream-without the sugar bomb.
富含抗氧化物，蛋白質還有維生素的芒果優格，絕對能夠滿足你對於冰激凌那種甜奶油的追求，更重要的是它含糖量很低。
To make a mango lassi: cut up one fresh, peeled mango and put it in a blender. Add a handful of ice, a small scoop of plain Greek yogurt (go full fat, it's more satiating!), and a splash of water or milk. Add a dash of stevia for extra sweetness if desired.
要做一份芒果優格，你需要切一個新鮮去皮的芒果，把它放進攪拌機裏。加入一些冰，再來一小勺原味酸奶（選用全脂的吧，更有滿足感！），然後再放一點水或是牛奶。若想再甜一點可以加入一碟甜葉菊。
Don't like mangoes? Substitute frozen berries or watermelon!
不喜歡芒果？用冷凍的草莓或者西瓜吧！