降低糖尿病風險的小妙招

Watch your waistline

注意腰圍

Being overweight significantly increases the chances of developing Type 2 diabetes. But Mr Howarth warns it is waist size - or trunk obesity, what used to be called a beer belly - that is "the greatest risk factor". A waist measurement of more than 37 inches for a man and 34 inches for a woman means there's an excess of fat in the abdominal area that inhibits the effectiveness of insulin reaching organs, such as the liver and pancreas. So, monitor your waist as well as your weight, he advises.

體重過重極大地增加了人們患2型糖尿病的機率。但豪沃斯先生警告，腰圍--或軀幹肥胖，也就是以前所說的啤酒肚--纔是"最大的風險因素"。男性腰圍超過37英寸，女性超過34英寸則意味着腹部脂肪過多，抑制了胰島素抵達器官（比如肝臟和胰腺）的效率。所以，他建議人們控制自己的腰圍和體重。

You are what you eat

吃什麼就會變成什麼

It's not only the amount, but the type of food you eat, that can play a big part in increasing your diabetes risk. Research has shown that a diet high in "bad" fat, salt and sugar increases risk, while eating more fibre and fruit and veg will reduce your risk. Just ditching sugary drinks can have a big impact. Researchers found that regularly drinking just one sugary soft drink a day increased the risk of developing Type 2 diabetes by 22%.

不僅是吃的數量，而且吃的種類也有可能會增加你患糖尿病的風險。研究已表明："有害"脂肪、鹽和糖含量高的飲食會增加人們患糖尿病的機率，而多吃纖維、水果和蔬菜則能降低風險。放棄含糖飲料就可以帶來顯著影響。研究員發現：每天定期喝一杯含糖軟飲會使人們患2型糖尿病的風險增加22%。

Mr Howarth says: "We need to dispel the myth that you can't eat healthily on a budget. Simple measures, such as cooking with frozen vegetables, are cheap but effective - and there is no waste."

豪沃斯先生說道："以前人們經常說，省着吃是不會健康的，但是時候摒棄這些說法了。烹飪冷凍蔬菜等簡單方法既便宜又有效--而且不會造成浪費。"

Sit down less

少坐

Studies show that having less sedentary time - that is sitting down less, and moving a bit more - is just as effective for those at risk of diabetes as embarking on an exercise programme. Try to get children off their computers, tablets and phones and outside playing, while adults also need to think of ways to be more active, every day.

研究表明：對於糖尿病高危人羣而言，少坐多動和鍛鍊一樣有效。試着讓孩子們少玩電腦、平板和手機，多去外面玩一玩，成年人應該想方法每天多動一動。

Measures like walking while talking on the phone and climbing stairs might sound obvious but they all add up.

邊走路邊打電話以及爬樓梯等方法可能聽起來沒什麼效果，但慢慢累積，就會有所成效。

Get on your bike!

騎自行車！

Find an activity you enjoy and do it regularly - even if it's walking. An extensive Danish study, published in the journal PLOS Medicine, involving more than 50,000 adults aged between 50 and 65 found even a simple daily commitment such as cycling can help prevent diabetes.

找到自己喜歡並願意經常去做的運動--即使只是走路。發表在PLOS Medicine雜誌上的一項拓展性的丹麥研究涉及5萬多位成年人，他們的年齡爲50至65歲。研究發現：即使每天只是騎自行車都有助於預防糖尿病。