1. Jaga bobot badan nyang sehat: Leubeh brat badan atawa leumoh nyan adalah faktor risiko utama untuk meupeukembang diabetes tipe 2.
Meukureung bobot badan meunyo ka leubèh brat jeut ji kurangi resiko jih.
2. pajoh makanan nyang sehat: pileh makanan nyang kaya akan biji-bijian, boh-boh, sayuran, protein tanpa lemak, dan produk susu yang hana leumak.
Batasi asupan makanan olahan, minuman manis, dan lemak jenuh.
3. Olahraga secara teratur: Meugabong dalam seutidak jih 30 menit aktivitas fisik intensitas moderat, lage jalan bagah, bak seubagian rayek uroe dalam seminggu.
Olahraga secara teratur jeut membantu awak jaga berat badan sehat dan meningkatkan sensitivitas insulin.
4. Monitor kadar gula darah: jika awak na prediabetes atau berisiko tinggi untuk mengembangkan diabetes, pemantauan gula darah secara teratur jeut membantu awak meutumeng perubahan seugera dan peuget peubahan gaya hidup yang diperlukan.
5. Turuek seureuta: kebiasaan teungeh yang kureung jeut meningkatkan resiko awak mengidap diabetes.
8. Tapeupiôh rukok: Rokok ji tingkatkan resiko peunyaket diabetes ngon kondisi kesehatan kronis laen jih.
Meu piyoh bak meumukah jeut membantu mengurangi resiko droeneuh.
9. Lakukan pemeriksaan rutin: Pemeriksaan rutin ngen penyedia layanan kesehatan jeut membantu awak memantau faktor resiko awak dan peuget perubahan gaya hidup yang peurle untuk mencegah diabetes.
10. Meucok ubat lage nyang ka ji resepkan: Meunyo droeneuh kaleuh ji resepkan ubat untuk membantu mencegah diabetes, lage metformin, pastikan untuk neu cok lage nyang di arahkan le penyedia layanan kesehatan droeneuh.
11. Pertimbangkan suplemen: Beberapa suplemen, lage kromium, magnesium, dan asam alpha-lipoic, jeut membantu meningkatkan sensitivitas insulin dan mengurangi resiko awak mengembangkan diabetes.
Pastikan untuk bangun dan bergerak secara teratur seulama uroe.
14. Meumiliki vitamin D nyang cukop: Tingkat vitamin D nyang rendah kaleuh ji kaitkan deungen peningkatan risiko peunyaket diabetes.
Pastikan untuk get paparan sinar mata uroe atau pajoh suplemen vitamin D jika diperlukan.
15. Praktek pajoh makanan yang sadar: Makan secara lambat dan memperhatikan isyarat lapar dan kenyang jeut membantu awak menjaga berat badan sehat dan mengurangi resiko awak mengembangkan diabetes.
16. Batasi makanan olahan: Makanan olahan seureng that meuasoe le lemak, gula, dan natrium nyang hana sehat, nyang jeut ji tingkatkan risiko peunyaket diabetes.
Pilih makanan utuh, hana diolah seulama mungken.
17. pajoh leubeh le serat: diet yang kaya serat jeut membantu meningkatkan kontrol gula darah dan mengurangi resiko mengembangkan diabetes.
Masukkan le that boh-boh, sayuran, dan biji-bijian dalam makanan awak.
18. Batasi sie mirah ngon nyang ka jiproses: Asupan le sie mirah ngon nyang ka jiproses ka jihubongkan deungen peningkatan risiko peunyaket diabetes.
Pilih protein tanpa lemak, lage manok, eungkot, atau tahu.
19. Minum teh ijo: Teh ijo mengandung antioksidan yang jeut membantu meningkatkan sensitivitas insulin dan mengurangi resiko terkena diabetes.
20. Pertimbangkan obat-obatan herbal: Na herbal, lage gymnema, fenugreek, dan pare, jeut membantu meningkatkan kontrol gula darah dan mengurangi resiko awak mengembangkan diabetes.
Schwarz PE, Li J, Lindström J, Bergmann A, Gruhl U, Saaristo T, Tuomilehto J: How should the clinician most effectively prevent type 2 diabetes in the obese person at high risk? Curr Diab Rep. 2007, 7 (5): 353-62.
Ritchie ND, Kaufmann P, Sauder KA: Comment on Ely et al. A National Effort to Prevent Type 2 Diabetes: Participant-Level Evaluation of CDC's National Diabetes Prevention Program. Diabetes Care 2017;40:1331-1341. Diabetes Care. 2017, 40 (11): e161-e162.
Kawamori R: [Clinical trials to evaluate interventions aimed to prevent or delay the development of diabetes in high risk IGT]. Nihon Rinsho. 2004, 62 (6): 1158-63.
Ely EK, Gruss SM, Luman ET, Albright AL: Response to Comment on Ely et al. A National Effort to Prevent Type 2 Diabetes: Participant-Level Evaluation of CDC's National Diabetes Prevention Program. Diabetes Care 2017;40:1331-1341. Diabetes Care. 2017, 40 (11): e163.
Han S, Luo Y, Liu B, Guo T, Qin D, Luo F: Dietary flavonoids prevent diabetes through epigenetic regulation: advance and challenge. Crit Rev Food Sci Nutr. 2022, (): 1-17.
Hoskin MA, Bray GA, Hattaway K, Khare-Ranade PA, Pomeroy J, Semler LN, Weinzierl VA, Wylie-Rosett J: Prevention of Diabetes Through the Lifestyle Intervention: Lessons Learned from the Diabetes Prevention Program and Outcomes Study and its Translation to Practice. Curr Nutr Rep. 2014, 3 (4): 364-378.
Schwarz PE: 6th World Congress on Prevention of Diabetes and its Complications. Expert Rev Endocrinol Metab. 2010, 5 (4): 517-520.
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How to prevent diabetes?
1. Maintain a healthy weight: Being overweight or obese is a major risk factor for developing type 2 diabetes.
Losing weight if you are overweight can significantly reduce your risk.
2. Eat a healthy diet: Choose a diet rich in whole grains, fruits, vegetables, lean proteins, and low-fat dairy products.
Limit your intake of processed foods, sugary drinks, and saturated fats.
3. Exercise regularly: Engage in at least 30 minutes of moderate-intensity physical activity, such as brisk walking, on most days of the week.
Regular exercise can help you maintain a healthy weight and improve insulin sensitivity.
4. Monitor your blood sugar levels: If you have prediabetes or are at high risk for developing diabetes, regular blood sugar monitoring can help you catch any changes early and make necessary lifestyle adjustments.
5. Get enough sleep: Poor sleep habits can increase your risk of developing diabetes.
Aim for 7-8 hours of quality sleep each night.
6. Manage stress: Chronic stress can increase your risk of developing diabetes.
Find healthy ways to manage stress, such as meditation, yoga, or exercise.
7. Limit alcohol intake: Excessive alcohol consumption can increase your risk of developing diabetes.
If you drink, do so in moderation.
8. Quit smoking: Smoking increases your risk of developing diabetes and other chronic health conditions.
Quitting smoking can help reduce your risk.
9. Get regular check-ups: Regular check-ups with your healthcare provider can help you monitor your risk factors and make necessary lifestyle changes to prevent diabetes.
10. Take medication as prescribed: If you have been prescribed medication to help prevent diabetes, such as metformin, make sure to take it as directed by your healthcare provider.
11. Consider supplements: Some supplements, such as chromium, magnesium, and alpha-lipoic acid, may help improve insulin sensitivity and reduce your risk of developing diabetes.
Talk to your healthcare provider before starting any supplements.
12. Stay hydrated: Drinking plenty of water can help you maintain a healthy weight and reduce your risk of developing diabetes.
13. Avoid sitting for long periods: Prolonged sitting can increase your risk of developing diabetes.
Make sure to get up and move around regularly throughout the day.
14. Get enough vitamin D: Low levels of vitamin D have been linked to an increased risk of developing diabetes.
Make sure to get enough sunlight exposure or take a vitamin D supplement if needed.
15. Practice mindful eating: Eating slowly and paying attention to your hunger and fullness cues can help you maintain a healthy weight and reduce your risk of developing diabetes.
16. Limit processed foods: Processed foods are often high in unhealthy fats, sugars, and sodium, which can increase your risk of developing diabetes.
17. Eat more fiber: A high-fiber diet can help improve blood sugar control and reduce your risk of developing diabetes.
Include plenty of fruits, vegetables, and whole grains in your diet.
18. Limit red and processed meats: High intake of red and processed meats has been linked to an increased risk of developing diabetes.
Choose lean proteins, such as chicken, fish, or tofu, instead.
19. Drink green tea: Green tea contains antioxidants that may help improve insulin sensitivity and reduce your risk of developing diabetes.
20. Consider herbal remedies: Some herbs, such as gymnema, fenugreek, and bitter melon, may help improve blood sugar control and reduce your risk of developing diabetes.
Talk to your healthcare provider before taking any herbal remedies.
21. Practice portion control: Eating large portions can lead to weight gain and increase your risk of developing diabetes.
Practice portion control by using smaller plates and measuring your food.
222. Limit sugary drinks: Sugary drinks, such as soda and fruit juice
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