If your breakfast is mostly carbs like congee, noodles, white toast, steamed buns, or even sweet potatoes or oatmeal on their own, you may experience a quick rise in blood sugar followed by a crash. That crash can leave you feeling tired, craving more food, struggling to focus, and hungry again sooner than expected.
Instead of cutting out carbs, balance them by adding protein. Aim for around 30 g of protein at breakfast whenever possible, as this can help support satiety and blood sugar management.
Adding protein may help:
Support steadier blood sugar Stay fuller for longer Reduce cravings Promote more sustained energy throughout the morningEasy protein additions:
• Eggs or egg whites
• Organic tofu
• Organic edamame
• Unsweetened organic soymilk
• Nuts or nut butter
• Chia seeds
If you want better blood sugar balance naturally, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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如果你的早餐主要以粥, 麵條, 白吐司, 包子, 甚至是單獨的紅薯或燕麥片等碳水為主, 你可能會經歷血糖快速升高後迅速下降的過程。這種血糖驟降會讓你感到疲倦, 渴望更多食物, 難以集中註意力, 並且比預期更快地再次感到飢餓。
與其完全不吃碳水, 不如添加蛋白質來平衡。盡可能在早餐中攝取約 30 克蛋白質, 有助於增強飽足感並控制血糖。
添加蛋白質可能有助於：
維持更穩定的血糖水平 延長飽足感 減少對甜食的渴望 促進整個上午更持久的能量易於添加的蛋白質：
• 雞蛋或蛋白
• 有機豆腐
• 有機毛豆
• 無糖有機豆奶
• 堅果或堅果醬
• 奇亞籽
如果你想自然地改善血糖平衡, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-