(单词翻译:单击)
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。
1
diabetes
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n.糖尿病 | |
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2
glucose
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n.葡萄糖 | |
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3
fiber
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n.纤维,纤维质 | |
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4
digestion
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n.消化,吸收 | |
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5
spikes
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n.穗( spike的名词复数 );跑鞋;(防滑)鞋钉;尖状物v.加烈酒于( spike的第三人称单数 );偷偷地给某人的饮料加入(更多)酒精( 或药物);把尖状物钉入;打乱某人的计划 | |
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6
saturated
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a.饱和的,充满的 | |
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7
enzymes
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n. 酶,酵素 | |
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8
conversion
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n.转化,转换,转变 | |
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9
inadequate
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adj.(for,to)不充足的,不适当的 | |
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10
meditation
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n.熟虑,(尤指宗教的)默想,沉思,(pl.)冥想录 | |
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11
relaxation
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n.松弛,放松;休息;消遣;娱乐 | |
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