饭后散步通常很受欢迎，因为这样做有助于头脑清醒和帮助消化，也有助于睡眠。然而科学家们发现，饭后即使散步2分钟，也能降低血糖水平并调节血糖，这有助于预防糖尿病和心脏病。
For centuries, people would take a walk after meals. Walking is always an important part of life. What’s the reason? We don’t know. But now you can add at least one reason to a post-meal walk — a new study said it may lower your blood sugar.
几个世纪以来，人们会在饭后散步。散步永远是生活中重要的一部分。原因是什么?我们不知道。但现在你至少可以为饭后散步增加一个理由了——一项新的研究表明，散步可以降低你的血糖。
The study compared the impact of sitting, standing and walking on the body’s blood sugar levels. People were asked to either stand or walk for two to five minutes every 20 to 30 minutes over the course of a full day. “The total activity time throughout the observation was roughly 28 minutes with the standing and light walking breaks lasting between 2 to 5 minutes,” Buffey said.
这项研究比较了坐着、站着和走路对人体血糖水平的影响。参与者被要求在一整天中每隔20到30分钟站立或行走2到5分钟。巴菲说:“在整个观察过程中，总的活动时间大约是28分钟，其中站立和轻度步行休息时间为2到5分钟。”
“Intermittent (间歇的) standing breaks throughout the day and after meals reduced glucose (葡萄糖) on average by 9.51% compared to sitting for long periods. However, intermittent light-intensity walking throughout the day saw a greater reduction of glucose by an average of 17.01% compared to long-time sitting,” said study coauthor Aidan Buffey. “This suggests that breaking long sitting with standing and light-walking breaks throughout the day is beneficial for glucose levels,” he added.
“与长时间坐着相比，全天和饭后间歇性站立休息平均能减少9.51%的葡萄糖。然而，与长时间坐着相比，一天中间歇性的轻强度步行平均减少了17.01%的葡萄糖，”该研究的合著者艾丹·巴菲说。他补充说:“这表明，打破长时间的坐着，在一天中站着和轻走一会儿对血糖水平是有益的。”
If people went for a short walk after eating, their blood sugar levels rose and fell more gradually. Keeping blood sugars from spiking is good for the body as fast rises and falls can raise the risk of diabetes and heart disease, experts say. Studies have shown blood sugar levels will rise quickly within 60 to 90 minutes after eating, so it’s best to get moving soon after finishing a meal.
如果人们在饭后散步，他们的血糖水平上升和下降的速度会更慢。专家说，保持血糖不飙升对身体有益，因为血糖的快速上升和下降会增加患糖尿病和心脏病的风险。研究表明，进食后60到90分钟内血糖水平会迅速上升，所以饭后最好马上运动起来。
How does movement help? Muscles need glucose to function, so movement helps clear sugars from the bloodstream — that’s the reason why many runners rely on carbo loading before a marathon or race, for example.
运动有什么帮助?肌肉需要葡萄糖来发挥作用，所以运动有助于清除血液中的糖分——这就是为什么许多跑步者在马拉松或比赛前依赖碳水化合物负荷的原因。
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