Tips for Preventing Insulin Resistance
預(yù)防胰島素抗拒的技巧

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

　　健康的飲食習(xí)慣和生活習(xí)慣對于預(yù)防超重人群的胰島素抵抗、糖尿病和心臟病十分重要。這里提供一些竅門：

　　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 glucose.

　　每周五次運(yùn)動量適中的、每次至少30分鐘的鍛煉。這些鍛煉只要能夠提高心率，不至于造成氣短就夠了。 鍛煉肌肉可以使胰島素更容易吸收，同時(shí)還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，而不是一天就幾次的暴飲暴食，一次避免血糖起伏太大。

　　Eat more fruits， vegetables and whole grains， particularly oats， beans and legumes； the fiber slows digestion， limiting spikes and drops in blood insulin and sugar levels.

　　多吃蔬菜、水果和全麥制品，尤其是燕麥、大豆和豆莢；這些食物中的植物纖維可以延緩消化，減少血液中胰島素和血糖水平的巨大起伏。

　　Eat fewer processed meats and other animal products， butter and other saturated 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.

　　少吃加工好的肉類或其他動物制品、黃油以及很多加工過的食品中含有的其他的飽和脂肪酸和轉(zhuǎn)化脂肪。醫(yī).學(xué)教.育網(wǎng)搜.集整理這些物質(zhì)能夠限制胰島素平衡血糖的能力。使用健康的烹飪用油，比如芥花籽油，葵花子油或橄欖油。

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

　　減少含糖飲料、甜點(diǎn)和其他糖類物質(zhì)的攝入量。身邊放上健康的零食。

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

　　避免食用高鹽的食物，因?yàn)檫@些食物可能提高血壓。

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

　　喝牛奶或者食用奶制品。它們含有的蛋白質(zhì)和酶可以延緩葡萄糖轉(zhuǎn)化為血糖，這樣就可以降低胰島素抵抗發(fā)病的風(fēng)險(xiǎn)。

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

　　每天晚上保持6-8小時(shí)的睡眠時(shí)間。休息不足會干擾血糖水平，提高胰島素抵抗。

　　Try meditation， deep breathing or other relaxation methods. One study showed they can reduce high blood sugar levels.

　　嘗試靜坐、吐納和其他放松的方法。一項(xiàng)研究表明，這些活動能夠降低血糖。