Tips for Preventing Insulin Resistance

预防胰岛素抗拒的技巧

　　—— A healthy diet and lifestyle can go a long way in preventing insulin resistance, diabetes¹ and heart disease in overweight people. Some tips:

　　健康的饮食习惯和生活习惯对于预防超重人群的胰岛素抵抗、糖尿病和心脏病十分重要。这里提供一些窍门：

　　_Get at least 30 minutes of moderate exercise, enough to raise your heart rate but not leave you short of breath, five times a week. Exercising muscles makes them more receptive to insulin and helps them burn more glucose².

　　每周五次运动量适中的、每次至少30分钟的锻炼。这些锻炼只要能够提高心率，不至于造成气短就够了。 锻炼肌肉可以使胰岛素更容易吸收，同时还可以消耗更多的葡萄糖。

　　_Have several small meals each day, rather than a few large ones, to avoid ups and downs in blood sugar.

　　每天少吃多餐，而不是一天就几次的暴饮暴食，一次避免血糖起伏太大。

　　_Eat more fruits, vegetables and whole grains, particularly oats, beans and legumes; the fiber³ slows digestion⁴, limiting spikes⁵ and drops in blood insulin and sugar levels.

　　多吃蔬菜、水果和全麦制品，尤其是燕麦、大豆和豆荚；这些食物中的植物纤维可以延缓消化，减少血液中胰岛素和血糖水平的巨大起伏。

　　_Eat fewer processed meats and other animal products, butter and other saturated⁶ fats, and trans fats, which are in many processed foods; they can limit the ability of insulin to regulate blood sugar. Use healthy cooking oils, such as canola, sunflower or olive oil.

　　少吃加工好的肉类或其他动物制品、黄油以及很多加工过的食品中含有的其他的饱和脂肪酸和转化脂肪。这些物质能够限制胰岛素平衡血糖的能力。使用健康的烹饪用油，比如芥花籽油，葵花子油或橄榄油。

　　_Limit consumption of sugary drinks, desserts and other sweets. Keep healthy snacks handy.

　　减少含糖饮料、甜点和其他糖类物质的摄入量。身边放上健康的零食。

　　_Avoid high-sodium prepared foods, which can push up blood pressure.

　　避免食用高盐的食物，因为这些食物可能提高血压。

　　_Drink milk or eat dairy products; the proteins and enzymes⁷ in them slow conversion⁸ of glucose to blood sugar, which can reduce risk of insulin resistance developing.

　　喝牛奶或者食用奶制品。它们含有的蛋白质和酶可以延缓葡萄糖转化为血糖，这样就可以降低胰岛素抵抗发病的风险。

　　_Get six to eight hours sleep a night, as inadequate⁹ rest can disrupt blood sugar levels and raise insulin resistance.

　　每天晚上保持6-8小时的睡眠时间。休息不足会干扰血糖水平，提高胰岛素抵抗。

　　_Try meditation¹⁰, deep breathing or other relaxation¹¹ methods. One study showed they can reduce high blood sugar levels.

　　尝试静坐、吐纳和其他放松的方法。一项研究表明，这些活动能够降低血糖。