研究表明，在饮食中添加水果、蔬菜和谷物，可将2型糖尿病的风险降低25%

研究表明，在饮食中添加水果、蔬菜和谷物，可将2型糖尿病的风险降低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.

据《英国医学杂志》周三发表的两项最新研究显示，在日常饮食中增加约三分之一的水果或蔬菜，可将患2型糖尿病的风险降低25%，而食用更多的全谷类食品，如黑面包和燕麦片，则可降低29%的风险。

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.

这些研究为不断增长的文献数据库增添了新的内容，这些文献表明，更健康的饮食——全谷物、水果和蔬菜，以及定期的体育锻炼、不吸烟和保持健康的体重，可以显著影响你患上致命疾病的风险。

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."

根据世界卫生组织的数据，糖尿病是2016年第七大死亡原因，是“失明、肾衰竭、心脏病、中风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.

根据国际糖尿病联合会的数据，2019年，约有4.63亿年龄在20岁到79岁之间的成年人患有糖尿病。到2045年，这个数字预计将上升到7亿。

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.

大多数研究采用问卷调查的方式来询问研究参与者他们吃什么以及什么时候吃，这使得大多数营养学研究都取决于人类记忆的变化莫测。

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.

但一组欧洲研究人员使用了一种客观的测量方法——维生素C和类胡萝卜素(水果和蔬菜上的黄色、红色和绿色的丰富色素)血液生物标记的综合评分，来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.

这项研究比较了近1万名新发2型糖尿病的成年人和近1.4万名未患糖尿病的成年人。所有人都参与了欧洲癌症与营养前瞻性调查(EPIC)互动研究，该研究在八个欧洲国家进行。

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.

研究发现，每天多吃66克水果和蔬菜，患2型糖尿病的风险就会降低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.

该研究称:“这一观察结果对公众健康的影响是，在那些通常摄入少量水果和蔬菜的人群中，即使适度增加水果和蔬菜的摄入量，也有助于预防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，这些发现和其他现有证据表明，摄入水果和蔬菜，而不是维生素补充剂，对预防2型糖尿病有潜在的好处。”

Whole grains good, except popcorn

全谷物不错，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.

第二项研究采用问卷调查法，对参与护理健康研究、护理健康研究II和卫生专业人员随访研究的15.8万名女性和近3.7万名男性的全谷物摄入量进行了测量。这三项研究长期以来都在关注没有糖尿病、心脏病和癌症的美国人的健康状况。

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.

被认为是全谷物的食物和成分包括:全麦和全麦面粉，全燕麦和全燕麦面粉，全麦片和全玉米粉，全黑麦和全黑麦面粉，全大麦，干小麦，荞麦，糙米和糙米面粉，爆米花，苋菜和车前草。

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，吃粗粮最多的人(大约每周吃4到6次)，比那些一个月不吃或吃不到一顿粗粮的人患2型糖尿病的几率低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.

虽然爆米花作为一种全谷物，含有相对较多的纤维，使我们饱腹，但研究人员指出，美国人经常在吃爆米花时加入大量的盐和黄油，有时还加糖或奶酪，这会降低它的健康特性。