Nonfat popcorn
脱脂爆米花
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.
脱脂爆米花中含有的碳水化合物可以将色氨酸带入闹钟，合成一种称为血清素的神经递质，能够帮助睡眠。由于在睡前两个小时以内过量饮食会让人清醒，所以低卡路里的爆米花（三份爆米花仅含有93卡路里）是最好的深夜零食。选择普通的脱脂爆米花，再混一些咖喱粉让它更有风味。

Halibut
大比目鱼
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.
大比目鱼中有两种物质帮助人们更好地睡眠：色氨酸以及维生素B6，而它的温和的口味以及厚实的口感定能吸引那些挑剔的海鲜食客。其他含有高色氨酸的食物还包括家禽，牛肉，大都，牛奶，奶酪，酸奶，坚果还有蛋。

Mango Lassi
芒果优格
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，蛋白质还有维生素的芒果优格，绝对能够满足你对于冰激凌那种甜奶油的追求，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.
要做一份芒果优格，你需要切一个新鲜去皮的芒果，把它放进搅拌机里。加入一些冰，再来一小勺原味酸奶（选用全脂的吧，更有满足感！），然后再放一点水或是牛奶。若想再甜一点可以加入一碟甜叶菊。
Don't like mangoes? Substitute frozen berries or watermelon!
不喜欢芒果？用冷冻的草莓或者西瓜吧！