(单词翻译:单击)
Watch your waistline
注意腰围
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.
体重过重极大地增加了人们患2型糖尿病的几率。但豪沃斯先生警告，腰围--或躯干肥胖，也就是以前所说的啤酒肚--才是"最大的风险因素"。男性腰围超过37英寸，女性超过34英寸则意味着腹部脂肪过多，抑制了胰岛素抵达器官（比如肝脏和胰腺）的效率。所以，他建议人们控制自己的腰围和体重。
You are what you eat
吃什么就会变成什么
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%.
不仅是吃的数量，而且吃的种类也有可能会增加你患糖尿病的风险。研究已表明："有害"脂肪、盐和糖含量高的饮食会增加人们患糖尿病的几率，而多吃纤维、水果和蔬菜则能降低风险。放弃含糖饮料就可以带来显著影响。研究员发现：每天定期喝一杯含糖软饮会使人们患2型糖尿病的风险增加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."
豪沃斯先生说道："以前人们经常说，省着吃是不会健康的，但是时候摒弃这些说法了。烹饪冷冻蔬菜等简单方法既便宜又有效--而且不会造成浪费。"
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：对于糖尿病高危人群而言，少坐多动和锻炼一样有效。试着让孩子们少玩电脑、平板和手机，多去外面玩一玩，成年人应该想方法每天多动一动。
Measures like walking while talking on the phone and climbing stairs might sound obvious but they all add up.
边走路边打电话以及爬楼梯等方法可能听起来没什么效果，但慢慢累积，就会有所成效。
Get on your bike!
骑自行车！
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.
找到自己喜欢并愿意经常去做的运动--即使只是走路。发表在PLOS Medicine杂志上的一项拓展性的丹麦研究涉及5万多位成年人，他们的年龄为50至65岁。研究发现：即使每天只是骑自行车都有助于预防糖尿病。
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