1. Two reports form Harvard Medical School say that weight control and the food choices we make can manage and even prevent type 2 diabetes.

哈佛医学院的两份报告说，体重控制和我们对食物选择可以控制,甚至是预防 2 型糖尿病。

2. Diabetes occurs when the body can not effectively make or use its own insulin.

当人体无法有效地制造或利用自身的胰岛素时，就产生了糖尿病。

3. People who are overweight or obese are at a higher risk of developing type 2 diabetes. And we know that too many calories can play a big role in this. 

体重超重或肥胖的人，发生2型糖尿病的风险较高。我们知道，卡路里太多对这种情况会起大的作用。

4. But experts say dietary factors, aside from  just a portion control, are important, because the types of food we choose may contribute to, or on a flip side, minimize the risk.

但是专家们说，除了食量份额控制以外，饮食因素是重要的，因为我们选择的食物种类可能会增加风险，或从反面来说，会减少风险。

5. The experts from Harvard list several things that have been linked to a lower risk of diabetes. 

哈佛医学院的专家列出了好几样食物与糖尿病风险有关。

6. 1. Fiber, specifically that found in cereals, breads and grains. In fact, a diet rich in whole grains may reduce the risk by up to 40%, say the experts.

一是纤维，尤其是谷类食物，面包和谷物。事实上，专家们说，富含谷物的饮食可能降低40%的风险。

7. 2. Coffee. Regular or decaf. One cup of coffee a day has been found to lower the risk of type 2 diabetes by up to 13%. Two or three cups a day, by up to 42%.

二是咖啡，一般的咖啡或是去咖啡因的咖啡。一天一杯咖啡被认为能降低 2 型糖尿病风险达13%。一天2-3杯咖啡，降低风险达42%。

8. And finally, go nuts. The expert offer that women who eat nuts for peanut butter for at least five times a week, may lower their risk for type 2 diabetes by 20% – 30%, compared to those who rarely eat them.

最后是吃干果。专家指出，每周吃花生酱至少5次的女士，比很少吃花生酱的女士，可降低2型糖尿病风险达20%-30%。

9. Confirmation that eating right can add up to significantly better health. Consider making one of these twists in your diet today.

可以肯定，吃得适当能大大增进健康。考虑一下，今天就在饮食里作一些改变吧。

责任编辑：admin