14/03/2026
同样是吃米饭，血糖反应可以差这么多？
来自 Laksamana Pharmacy 药剂师 Patrick 邓伟权 Patrick 的 CGM 观察分享
最近，我们的药剂师 Patrick 戴上了 连续血糖监测仪（CGM），记录自己一天的饮食和血糖变化，想更了解不同食物对身体血糖的影响。
透过 CGM，我们可以看到 身体对食物、饮料、运动和生活习惯的真实反应。
Patrick 也把自己那一天的生活和饮食简单记录下来，并配合 CGM 的血糖图表一起观察。
早上
在还没有运动之前，Patrick 先喝了一杯 protein shake。
由于 protein shake 的 含糖量比较低，所以 CGM 图表显示血糖只是 轻微上升一点点，并没有明显的波动。
之后 Patrick 进行了 大约一个小时的慢跑。
透过 CGM 也可以看到运动期间血糖的一些变化，这也是 CGM 很有趣的地方——可以观察身体在运动时如何调节血糖。
早餐
早餐 Patrick 吃的是
红米 Basmati 饭，配上 鸡蛋、虾和一些生菜。
整体来说是一份包含 碳水化合物、蛋白质和蔬菜 的均衡早餐。
午餐
午餐就比较简单，
主要是 Basmati 米饭，配上一些菜和 蒸蛋豆腐。
吃完午餐之后，Patrick 还喝了一杯 Kopi C kosong，再加上一点点 teh（奶茶）。
从 CGM 图表可以看到，血糖 出现了一个小小的上升，虽然幅度不算很大，但还是可以观察得到。
晚餐
晚餐 Patrick 吃的是 普通白米饭的鸡肉饭，再加上一些配料和饺子。
从 CGM 图表观察到，当吃 普通白米饭 时，血糖上升的幅度会 比较明显。
晚上
晚上 Patrick 还吃了 半个橘子。
由于晚餐已经摄取了白米饭，再加上水果的糖分，所以 CGM 图表显示血糖 下降的速度没有那么快，会稍微维持在比较高的位置一段时间。
这些都是 Patrick 在佩戴 CGM 时的一些真实观察。
CGM 的一个好处，就是可以让我们 看到身体对食物的真实反应，而不是只凭感觉判断。
很多时候，当我们看到图表时才会发现，不同类型的米饭、饮料或食物，其实会产生不同的血糖变化。
透过这些数据，我们可以 更了解自己的身体，也可以慢慢调整饮食和生活习惯，让身体维持在更健康的状态。
The Same Rice, But Such Different Blood Sugar Responses?
A CGM observation shared by Laksamana Pharmacy pharmacist Patrick 邓伟权 Patrick
Recently, our pharmacist Patrick wore a Continuous Glucose Monitoring (CGM) sensor to record a full day of his meals and blood glucose changes, with the aim of understanding how different foods affect the body’s blood sugar levels.
With CGM, we are able to see the real-time response of our body to food, drinks, exercise, and lifestyle habits.
Patrick documented his daily routine and meals, and compared them with his CGM glucose graph.
Morning
Before going for exercise, Patrick had a protein shake.
Since the protein shake contained very little sugar, the CGM graph showed that his blood glucose only rose slightly, without any significant spike.
After that, Patrick went for a one-hour run.
Through CGM monitoring, it was also interesting to observe how blood sugar levels changed during exercise, showing how the body regulates glucose while being physically active.
Breakfast
For breakfast, Patrick had
red rice basmati rice, together with eggs, prawns, and some lettuce.
Overall, it was a balanced meal consisting of carbohydrates, protein, and vegetables.
Lunch
Lunch was quite simple:
mainly basmati rice, accompanied by some vegetables and steamed egg tofu.
After lunch, Patrick also had a Kopi C kosong and a small amount of teh (milk tea).
From the CGM graph, a small rise in blood glucose could be observed. The increase was not large, but it was clearly visible.
Dinner
For dinner, Patrick had chicken rice with regular white rice, together with some side dishes and dumplings.
From the CGM graph, Patrick noticed that when consuming regular white rice, the rise in blood glucose was more noticeable.
Evening
Later in the evening, Patrick had half an orange.
Since dinner already included white rice, the additional natural sugar from the fruit meant that the blood glucose level did not come down as quickly, and stayed slightly elevated for a longer period.
These are some of Patrick’s real observations while wearing the CGM.
One of the key benefits of CGM is that it allows us to see how our body actually reacts to food, rather than relying only on how we feel.
Many times, when we look at the graph, we realize that different types of rice, drinks, and foods can produce very different blood sugar responses.
Through this kind of data, we can better understand our own bodies and gradually adjust our diet and lifestyle habits to support better health.
#连续血糖监测
#血糖观察
#健康生活
