預防胰島素抗拒的技巧
胰島素是由胰島β細胞分泌的一種由51個氨基酸組成的蛋白質，分子量5734，由A、B兩條肽鏈通過二硫鍵連接而成，主要由胰島β細胞分泌。接下來小編爲大家整理了預防胰島素抗拒的技巧，希望對你有幫助哦!
—— A healthy diet and lifestyle can go a long way in preventing insulin resistance, diabetes and heart disease in overweight people. Some tips:
健康的飲食習慣和生活習慣對於預防超重人羣的胰島素抵抗、糖尿病和心臟病十分重要。這裏提供一些竅門：
_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.
每週五次運動量適中的、每次至少30分鐘的鍛鍊。這些鍛鍊只要能夠提高心率，不至於造成氣短就夠了。 鍛鍊肌肉可以使胰島素更容易吸收，同時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、水果和全麥製品，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製品、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化脂肪。這些物質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、甜點和其他糖類物質的攝入量。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，因爲這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.
喝牛奶或者食用奶製品。它們含有的蛋白質和酶可以延緩葡萄糖轉化爲血糖，這樣就可以降低胰島素抵抗發病的風險。
_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小時的睡眠時間。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、吐納和其他放鬆的方法。一項研究表明，這些活動能夠降低血糖。
