How to prevent Diabetes?

Pékkugi wedding rijagai lasah essoe?

1. Jagaiwi bobot iya makessingnge: mancaji lebbi matedde iyarega lebbie iyanaritu faktor resiko utama untu' mancaji tipe 2 diabetes.

Rilalengna makurangngi bobot, makurangngi bobot'na, narekko lebbi bobot'na.

2. Manre anre' iya madecengnge: Pili anre' iya maega gandong, buwa-buwa, taneng-taneng, protein, nenniya produk susu iya makurang gemme'na.

Kurangi anre'na anre' iya purae riproses, inungeng ma'manis, nenniya lemak jenuh.

3. Latihang secara teratur: Gaukengngi riase'na 30 menne' aktivitas fisik intensitas moderat, pappada jokka magatti, ri macahoro esso ri laleng seddi minggu.

Latihang maderri nulle natulung mupertahankang bobot iya makessing nenniya napamenceng sensitivitas insulin.

4. Pattujui tingka' gula dara: Narekko engka prediabetes iyarega engka resiko matanre nakenna diabetes, pattujui gula dara secara teratur nulle natulungngi muitai sininna perubahanna lebbi riyolo nenniya makkebbu atattambangeng gaya atuongeng iya parellu e.

5. Ampi'i sicoco'e: Ampi'na iya de'e nasicoco'e wedding napatanrei resiko nakennai lasa diabetes.

Akkuragano untu' matinro 7-8 jam tungke wenni.

6. Pattujui stres: Stres iya mallamungnge wedding napatanrei resiko nakenna diabetes.

Sappani cara-cara mabeccu untu' naatasi stres, pada padanna meditasi, yoga, iyarega olahraga.

7. Watasi konsumsi alkohol: Konsumsi alkohol iya mallebbie naullei napatanrei resiko nakenna diabetes.

Narekko muénung, pogau'i sibawa makurang.

8. Paccappui manre: Manre naperelluang manre napamenceng resiko nakennai lasa diabetes nenniya kondisi kesehatang kronik lainge.

Mappeddarang roko wedding bantu nakurangi resiko.

9. Tamai paresmiang maderri: Paresmiang maderri sibawa pabbere perawatan kesehatangnge wedding natulungngi muwasengngi faktor resiko na makkebbu perubahan gaya tuo iya parellu e untu' nahalangi diabetes.

10. Manre pabbura situru' resepna: Narekko pura riwerekko pabbura untu' bantui najagai diabetes, pappada metformin, paressai untu' nalai situru' arahanna pabbura kesehatanmu.

11. Pikkiri'i suplemen: Siare suplemen, pappada kromium, magnesium, nenniya asam alfa-lipoik, nulle bantu napamenceng sensitivitas insulin nenniya nakurangi resiko nakenna diabetes.

Bicara lao ri pabbere perawatan kesehatanmu riwettu depa nammulai siare suplemen.

12. Tette' maccolo' uwai: Ménung maéga uwai wedding natulungngi mujaga bobot iya makessing nenniya nakurangi resiko mancaji malasa es.

13. Aja' tudang maitta: tudang maitta nulle napatanrei resiko nakennai lasa diabetes.

Jagaiwi kuwammengngi naoto' sibawa makkalolo'i secara teratur sipungenna esso e.

14. Ammempongi genne vitamin D: Tingka vitamin D iya mariawa pura ripasisompung sibawa resiko mallebbangenna diabetes.

Pattujui untu' lolongeng paparan mata esso iya genne'e iyarega malai suplemen vitamin D narekko parellu.

15. Praktekkan manre sibawa matutu: Manre sibawa maderi nenniya napikkiri'i tanra-tanranna malupu nenniya penno naulle mabbantu mupertahankang bobot iya makessing nenniya nakurangi resiko mancaji diabetes.

16. Kurangi anre kanre iya riproses: Anre kanre iya riproses maderri maega lemak, gula, nenniya natrium iya de'e nasehat, iya nulle napamenceng resiko nakenna diabetes.

Pilihkan makanan utuh, tidak diolah bila memungkinkan.

17. Manre lebbi maega serat: Anreang serat-maega nulle natulung napamenceng kontrol gula dara nenniya nakurangi resiko nakenna diabetes.

Pakéi maéga buwa, sayuran, sibawa gandong ri laleng anrému.

18. Watasi juku cella nenniya juku iya purae riproses: Asilena juku cella nenniya juku iya purae riproses e pura ripasisompung sibawa resiko mallebbangenna diabetes.

Pilih protein ramping, pappada ayam, balé, iyarega tahu, sebagai gantinna.

19. Minung teh ijo: Teh ijo punnai antioksidan iya nulle bantu napamenceng sensitivitas insulin nenniya nakurangi resiko mancaji diabetes.

20. Pikkiri'i obat-obatan herbal: Siare' taneng taneng, pappada gymnema, fenugreek, nenniya melon pait, nulle bantu napamenceng kontrol gula dara nenniya nakurangi resiko nakenna diabetes.

Bicara lao ri pabbere perawatan kesehatanmu riwettu de'napa mupakkeguna pabbura taneng taneng.

21. Praktekkang kontrol porsi: Manre porsi loppo wedding nassabari tattambai bobotna nenniya natambai resiko nakenna diabetes.

Akkuragano untu' makontrol porsi anre'mu sibawa pakkegunaang piring iya lebbi beccu'e nenniya ukkurangngi anre'mu.

222. Kurangi inungeng ma'manis: Inungeng ma'manis, pappada soda sibawa jus buwana

['Rilaleng']

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

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.

Choose whole, unprocessed foods whenever possible.

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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