如何预防糖尿病?

Diabetes affects millions of people around the world. You probably know someone with the disease. The condition, when carefully managed - as is usually the case in the UK - has a limited impact. However, if uncontrolled, diabetes can cause blindness, kidney failure, heart disease, and other serious health problems.

全球的糖尿病患者有数百万人。也许你也认识一些糖尿病患者。在仔细照管的情况下（英国就是这么做的），该疾病的影响则会受到控制。然而，如果不加以控制，糖尿病会导致失明、肾功能衰竭、心脏病和其它严重的健康问题。

Before diabetes is diagnosed, there is a period of time called prediabetes. This is when blood sugar levels are high, but not high even to be considered by medical professionals as diabetes.

糖尿病被确诊之前的一段时间被称为前驱糖尿病。也就是血糖水平很高，但却没有高到被医学专业人员视为糖尿病的时候。

Sugar and refined carbs

糖和精制碳水化合物

Sugar and refined carbs are high on the list of foods that can heighten the risk of diabetes. Your body rapidly breaks them down, and small sugar molecules are absorbed into your bloodstream. Simply, the rise in blood sugar as a result stimulates your pancreas to produce insulin, the hormone that helps sugar move into your body's cells.

糖和精制碳水化合物在可能增加糖尿病风险的食物清单中名列前茅。你的身体会迅速分解糖和精制碳水化合物，而小的糖分子会被吸收至血液。简言之，由于胰腺刺激导致的血糖升高会分泌胰岛素，这种激素会帮助糖进入人体细胞。

In people with prediabetes, the body's cells are resistant to insulin's action, so sugar remains high in the blood. To compensate, the pancreas produces more insulin as it attempts to bring blood sugar down to a healthy level.

对于前驱糖尿病患者而言，他们的身体细胞对胰岛素作用会产生抵抗，所以血液中的糖分很高。为了弥补这种情况，胰腺会分泌更多的胰岛素，因为它试图将血糖水平降低至健康等级。

If this happens a lot, the higher blood sugar and insulin levels become commonplace and it gets progressively worse. Eventually, type 2 diabetes arrives.

如果经常发生这种情况，更高的血糖和胰岛素水平会变得普遍，情况也会越来越糟糕。最终，你就会患2型糖尿病。

Exercise

锻炼

It won't come as a surprise to learn that regular exercise helps fend off the disease. Working out and aerobic and cardio training increases the insulin sensitivity of your cells, so your body doesn't need as much to keep everything in working order.

经常锻炼有助于抵御糖尿病，这一点并不令人惊讶。锻炼、有氧运动和有氧训练会提高细胞对胰岛素的敏感性，所以你的身体并不需要尽可能的确保一切处于工作状况。

Studies have shown that people at risk of developing the disease have upped their insulin sensitivity by exercising.

研究表明：可能患有糖尿病的人可以通过锻炼提高胰岛素敏感性。

Water

水

Drinking water is good for all manner of things - it's the best thing you can feed your body. Sugary beverages are well-known to be poor nutritionally, and people who consume soda, juice and squash are putting themselves at greater risk of diabetes.

喝水有各种各样的好处--喝水是你能给予身体的最佳物质。众所周知，含糖饮料没什么营养，而喝苏打水、果汁和果汁汽水的人更有可能患糖尿病。

Healthline reports: "One large observational study looked at the diabetes risk of 2,800 people. Those who consumed more than two servings of sugar-sweetened beverages per day had a 99% increased risk of developing LADA and a 20% increased risk of developing type 2 diabetes."

Healthline报道："一项大型的观察研究查看了2800人患糖尿病的风险。每天摄入2份以上含糖饮料的人患LADA的风险增加了99%，患2型糖尿病的风险增加了20%。"