早餐吃对可降血糖！
近期一项研究发现，采取“早餐较丰盛、午餐正常、晚餐低醣”的饮食架构 ，尽量将淀粉安排在白天吃，早餐选择含乳制品的高蛋白饮食，4周后空腹血糖平均下降约30。营养师曾建铭也指出，糖尿病饮食是让身体在对的时间，吃到对的组合。
曾建铭日前在FB粉专发文提到，近期一篇发表于《Diabetologia》的随机交叉试验指出，第2型糖尿病患者采用“含乳制品高蛋白早餐＋白天早期限碳”的饮食模式，可能有助于改善CGM 血糖指标、饥饿感与甜食渴望，同时也影响生理时钟相关基因表现。
曾建铭表示，这项研究让受试者采用“早餐较丰盛、午餐正常、晚餐低醣”的架构，将淀粉尽量安排在白天吃；研究结果发现，早餐选择含乳制品的高蛋白饮食（如搭配牛奶、优格及起司等），4周后除了饥饿感与甜食渴望降低、生理时钟基因表现改善外，空腹血糖平均下降约30 mg/dL左右，同时糖化血色素趋势改善，且血糖稳定达标时间（TIR）增加了约9％，整天血糖的稳定度变得更好了。
会员独享好文 减少强制广告 即时派送好康 独家社群交流
SQL: Array
(
[0] => Array
(
[query] => SELECT * FROM "wp_posts" WHERE "post_name" = :MeD0_mK AND "post_type" = :MeD1_mK AND "post_status" = :MeD2_mK LIMIT 1
[params] =>
[time_ms] => 0.69499
)
[1] => Array
(
[query] => SELECT "meta_key","meta_value" FROM "wp_postmeta" WHERE "post_id" = :MeD3_mK
[params] =>
[time_ms] => 0.540972
)
)
Redis: Array
(
[0] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:4987969
[2] => info
)
[time_ms] => 0.24
)
[1] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => category_info:all
[2] => info
)
[time_ms] => 0.55
)
[2] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HSET
[1] => lockedcontent_info:4987969
[2] => info
[3] => {"locked_content":"\n\n\n\n控糖不等于砍淀粉<\/h2>\n\n\n\n
对此，曾建铭分享了几种早餐的搭配方向并说明，控糖的关键不是将淀粉全都砍掉，而是将其放在适合的时间，搭配足够的蛋白质：<\/p>\n\n\n\n
·无糖优格＋燕麦＋坚果＋水煮蛋
·鲜乳或无糖豆浆＋全麦吐司＋葱花蛋＋蔬菜
·希腊优格＋少量水果＋坚果
·起司蛋卷＋生菜沙拉＋一小份全谷主食
·鲜乳＋茶叶蛋＋半条番薯<\/strong><\/p>\n\n\n\n最后，曾建铭也提醒，千万别误解成“糖尿病一定要狂喝牛奶”、“晚餐绝对不能吃淀粉”或“高蛋白早餐就可以不管总热量”，该篇研究有严格控制总热量与营养比例，倘若本身就是慢性肾脏病患者、乳糖不耐症或乳制品过敏、高血脂控制不佳，以及正在使用胰岛素或磺醯？类（Sulfonylurea）降血糖药物，则不建议大幅改变饮食，以免造成低血糖或营养不均。<\/p>\n\n\n\n\n![\"\"](\"https:\/\/www.chinapress.com.my\/wp-content\/uploads\/2026\/06\/Breakfast-Combo-260618-a1-noresize.jpg\")
研究发现，早餐选择含乳制品的高蛋白饮食，4周后空腹血糖平均下降约30。<\/figcaption><\/figure>\n<\/figure>\n\n\n\n文 综合报导
图 互联网<\/p>\n<\/html>\n<\/p>"}
)
[time_ms] => 0.23
)
[3] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => ZRANGE
[1] => termlist4733
[2] => 0
[3] => 7
)
[time_ms] => 0.24
)
[4] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5071934
[2] => info
)
[time_ms] => 0.23
)
[5] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5067326
[2] => info
)
[time_ms] => 0.2
)
[6] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5066785
[2] => info
)
[time_ms] => 0.2
)
[7] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5032089
[2] => info
)
[time_ms] => 0.19
)
[8] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5018779
[2] => info
)
[time_ms] => 0.22
)
[9] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5011316
[2] => info
)
[time_ms] => 0.21
)
[10] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5007325
[2] => info
)
[time_ms] => 0.23
)
[11] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => ZRANGE
[1] => termlist42764
[2] => 0
[3] => 7
)
[time_ms] => 0.21
)
[12] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5065102
[2] => info
)
[time_ms] => 0.2
)
[13] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075217
[2] => info
)
[time_ms] => 0.23
)
[14] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075317
[2] => info
)
[time_ms] => 0.21
)
[15] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5065216
[2] => info
)
[time_ms] => 0.47
)
[16] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075292
[2] => info
)
[time_ms] => 0.26
)
[17] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075216
[2] => info
)
[time_ms] => 0.26
)
[18] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075210
[2] => info
)
[time_ms] => 0.21
)
[19] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => ZRANGE
[1] => termlist84777
[2] => 0
[3] => 7
)
[time_ms] => 0.25
)
[20] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075217
[2] => info
)
[time_ms] => 0.28
)
[21] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075317
[2] => info
)
[time_ms] => 0.23
)
[22] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075292
[2] => info
)
[time_ms] => 0.24
)
[23] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075216
[2] => info
)
[time_ms] => 0.28
)
[24] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075210
[2] => info
)
[time_ms] => 0.22
)
[25] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075184
[2] => info
)
[time_ms] => 0.21
)
[26] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:5075173
[2] => info
)
[time_ms] => 0.19
)
[27] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => ZRANGE
[1] => termlist155221
[2] => 0
[3] => 7
)
[time_ms] => 0.18
)
[28] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => HGET
[1] => post_info:3540608
[2] => info
)
[time_ms] => 0.25
)
[29] => Array
(
[command] => RAW
[arguments] => Array
(
[0] => ZRANGE
[1] => termlist310991
[2] => 0
[3] => 7
)
[time_ms] => 0.2
)
)
