研究表明，在飲食中添加水果、蔬菜和谷物，可將2型糖尿病的風險降低25%

研究表明，在飲食中添加水果、蔬菜和谷物，可將2型糖尿病的風險降低25%

Adding about an extra third of fruit or vegetables to your daily diet could cut your risk of developing type 2 diabetes by 25%, while higher consumptions of whole grains such as brown bread and oatmeal could cut the risk by 29%, according to two new studies published Wednesday in the journal BMJ.

據《英國醫(yī)學雜志》周三發(fā)表的兩項最新研究顯示，在日常飲食中增加約三分之一的水果或蔬菜，可將患2型糖尿病的風險降低25%，而食用更多的全谷類食品，如黑面包和燕麥片，則可降低29%的風險。

The studies add to the growing database of literature that shows a healthier diet of whole grains, fruits and veggies -- along with regular physical activity, no smoking and maintaining a healthy weight -- can significantly impact your risk of developing the deadly disease.

這些研究為不斷增長的文獻數據庫增添了新的內容，這些文獻表明，更健康的飲食——全谷物、水果和蔬菜，以及定期的體育鍛煉、不吸煙和保持健康的體重，可以顯著影響你患上致命疾病的風險。

Diabetes was the seventh leading cause of death in 2016, according to the World Health Organization, and is a "major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation."

根據世界衛(wèi)生組織的數據，糖尿病是2016年第七大死亡原因，是“失明、腎衰竭、心臟病、中風和下肢截肢的主要原因”。

Some 463 million adults between the ages of 20 and 79 years were living with diabetes in 2019, according to the International Diabetes Federation. That number is expected to rise to 700 million by 2045.

根據國際糖尿病聯合會的數據，2019年，約有4.63億年齡在20歲到79歲之間的成年人患有糖尿病。到2045年，這個數字預計將上升到7億。

Most studies use questionnaires to quiz study participants about what they ate and when, which leaves most nutritional studies subject to the vagaries of human recall.

大多數研究采用問卷調查的方式來詢問研究參與者他們吃什么以及什么時候吃，這使得大多數營養(yǎng)學研究都取決于人類記憶的變化莫測。

But a group of European researchers used an objective measurement -- a composite score of blood biomarkers of vitamin C and carotenoids (the richly colored pigments of yellow, red and green on fruits and vegetables) -- to measure the amount of fruits and veggies eaten.

但一組歐洲研究人員使用了一種客觀的測量方法——維生素C和類胡蘿卜素(水果和蔬菜上的黃色、紅色和綠色的豐富色素)血液生物標記的綜合評分，來衡量水果和蔬菜的食用量。

The study compared nearly 10,000 adults with new-onset type 2 diabetes to a group of nearly 14,000 adults who remained free of diabetes. All were participating in the European Prospective Investigation into Cancer and Nutrition (EPIC)-InterAct study that took place in eight European countries.

這項研究比較了近1萬名新發(fā)2型糖尿病的成年人和近1.4萬名未患糖尿病的成年人。所有人都參與了歐洲癌癥與營養(yǎng)前瞻性調查(EPIC)互動研究，該研究在八個歐洲國家進行。

There was a 25% lower risk of developing type 2 diabetes for every 66 extra grams of fruit and vegetables eaten each day, the study found.

研究發(fā)現，每天多吃66克水果和蔬菜，患2型糖尿病的風險就會降低25%。

"The public health implication of this observation is that the consumption of even a moderately increased amount of fruit and vegetables among populations who typically consume low levels could help to prevent type 2 diabetes," the study said.

該研究稱:“這一觀察結果對公眾健康的影響是，在那些通常攝入少量水果和蔬菜的人群中，即使適度增加水果和蔬菜的攝入量，也有助于預防2型糖尿病。”

"It should be noted that these findings and other available evidence suggest that fruit and vegetable intake, rather than vitamin supplements, is potentially beneficial for the prevention of type 2 diabetes."

“值得注意的是，這些發(fā)現和其他現有證據表明，攝入水果和蔬菜，而不是維生素補充劑，對預防2型糖尿病有潛在的好處。”

Whole grains good, except popcorn

全谷物不錯，除了爆米花

The second study used questionnaires to measure the whole grain intake of more than 158,000 women and nearly 37,000 men taking part in the Nurses' Health Study, Nurses' Health Study II, and Health Professionals Follow-Up Study. All three studies have been following the health of Americans free from diabetes, heart disease and cancer over long periods of time.

第二項研究采用問卷調查法，對參與護理健康研究、護理健康研究II和衛(wèi)生專業(yè)人員隨訪研究的15.8萬名女性和近3.7萬名男性的全谷物攝入量進行了測量。這三項研究長期以來都在關注沒有糖尿病、心臟病和癌癥的美國人的健康狀況。

Foods and ingredients considered whole grains were: whole wheat and whole wheat flour, whole oats and whole oat flour, whole cornmeal and whole corn flour, whole rye and whole rye flour, whole barley, bulgur, buckwheat, brown rice and brown rice flour, popcorn, amaranth and psyllium.

被認為是全谷物的食物和成分包括:全麥和全麥面粉，全燕麥和全燕麥面粉，全麥片和全玉米粉，全黑麥和全黑麥面粉，全大麥，干小麥，蕎麥，糙米和糙米面粉，爆米花，莧菜和車前草。

On average, people who ate the most whole grains -- around four to six servings a week -- had a 29% lower rate of type 2 diabetes than those who ate none or less than one serving a month.

平均而言，吃粗糧最多的人(大約每周吃4到6次)，比那些一個月不吃或吃不到一頓粗糧的人患2型糖尿病的幾率低29%。

While popcorn, as a whole grain, has relatively high amounts of fiber and fills us up, the researchers pointed out that Americans often eat their popcorn with lots of salt and butter, and sometimes sugar or cheese, which can lessen its healthy properties.

雖然爆米花作為一種全谷物，含有相對較多的纖維，使我們飽腹，但研究人員指出，美國人經常在吃爆米花時加入大量的鹽和黃油，有時還加糖或奶酪，這會降低它的健康特性。