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.

哈佛醫(yī)學(xué)院的兩份報(bào)告說(shuō)，體重控制和我們對(duì)食物選擇可以控制,甚至是預(yù)防 2 型糖尿病。

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

當(dāng)人體無(wú)法有效地制造或利用自身的胰島素時(shí)，就產(chǎn)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. 

體重超重或肥胖的人，發(fā)生2型糖尿病的風(fēng)險(xiǎn)較高。我們知道，卡路里太多對(duì)這種情況會(huì)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.

但是專家們說(shuō)，除了食量份額控制以外，飲食因素是重要的，因?yàn)槲覀冞x擇的食物種類可能會(huì)增加風(fēng)險(xiǎn)，或從反面來(lái)說(shuō)，會(huì)減少風(fēng)險(xiǎn)。

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

哈佛醫(yī)學(xué)院的專家列出了好幾樣食物與糖尿病風(fēng)險(xiǎn)有關(guān)。

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.

一是纖維，尤其是谷類食物，面包和谷物。事實(shí)上，專家們說(shuō)，富含谷物的飲食可能降低40%的風(fēng)險(xiǎn)。

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。一天一杯咖啡被認(rèn)為能降低 2 型糖尿病風(fēng)險(xiǎn)達(dá)13%。一天2-3杯咖啡，降低風(fēng)險(xiǎn)達(dá)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。專家指出，每周吃花生醬至少5次的女士，比很少吃花生醬的女士，可降低2型糖尿病風(fēng)險(xiǎn)達(dá)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，吃得適當(dāng)能大大增進(jìn)健康?？紤]一下，今天就在飲食里作一些改變吧。

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