Bagaimana nak cara paling simple nak kurangkan darah waktu pagi sahaja (BSP)

1) Bincang semula diet plan dengan dietitian. 2) Go extra mile ambil tahu which food is low GI. 3) Ambil tahu calorie intake. Ni apa yang gynae saya ajar untuk diet plan saya. So back to your story, cut roti dan milo. Both masih tinggi gula sebenarnya. Lagi2 roti putih. Nak makan roti, makan yang whole meal atau sourdough. Kalau nak makan untuk breakfast, lunch & dinner, ambil complete meal terus (ikut Pinggan Sihat Malaysia which is suku2 separuh). Contoh breakfast saya - Wholemeal egg sandwich & plain water Recipe Wholemeal bread Scrambled egg with black pepper only 3 slices of tomatoes 2 slice of cucumber No sauce at all - Capati & plain water. Saya tak makan roti canai sebab kalori lagi tinggi daripada capati. - 2 slices of wholemeal bread & a glass of plain full cream milk - a bowl of fruit yogurt bowl. BSP semua cantik sampai bersalin. Selain dari jaga makan. Kena exercise. Saya buat light exercise je. Tidur kena cukup. Jangan tidur lewat. Sorry kalau saya share tak bersusun sebab terlampau banyak info sebenarnya. Jadi it’s best untuk awak consult and discuss with your doctor & dietitian sebab it case to case basis. Apa yang saya share ni based on gynae’s plan untuk saya.

Aduh sayang, I totally feel your frustration, it's so discouraging when you're doing everything "right" and pagi² still mau tinggi je. A few things people around me noticed: first, timing of sahur is key, try makan closer to imsak (like 4am instead of 6pm) so your body doesn't go into a long fasting state which actually makes pagi readings shoot up; second, what you eat at sahur matters more than total calories, roti plain + air mineral okay, tapi add some protein (eggs, cheese, even deli meat) to slow down the sugar spike later.