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， diabetes 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 glucose.

　　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 fiber slows digestion， limiting spikes 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 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。医.学教.育网搜.集整理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 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 inadequate 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 meditation， deep breathing or other relaxation 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。