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(duì)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(dòng)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(dòng)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。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(huì)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(dòng)能夠降低血糖。