2. Liya ni kulia yize muyihasa kukwasa mujimba: Linga kulia chize chili ni yifwo yinji, mihuko, yifwo, proteina ni ma leche waze keshi ni ulela unji.
Kanda kulia kulia chinji yifwo, yikola ni mavele.
3. Kuzachisa mashimbu eswe: Chiza mashimbu akwete 30 a minite ha kukoka mujimba, ngwe kwendesa kwasa-kwasa ha matangwa anji a poso.
Kuzachisa yikola mu mujimba muyihasa kukukwasa hanga upwe ni mujimba upema ni kukwasa mujimba kukwasa insulin.
4. Kuzachisa kanawa manyinga je: Nyi uli ni yikola ya shuga hanji uli ha ponde yakusoloka ni yikola yacho, kuzachisa kanawa manyinga je mu mwono che muchikukwasa hanga unyingike ni kwalumuna yitanga ye.
5. Kuzeka kanawa: Kuhona kusavala kanawa muchihasa kukulingisa upwe ni yikola ya shuga.
Unahase kusavala hajola 7 chipwe 8 ufuku hiufuku.
6. Kuhwima kapinda: Kapinda munji mahasa kutohwesa yikola ya shuga.
11. Shindakenyo ha yikuma yize akuzachisa: Yikuma yize akuzachisa ngwe chromium, magnesium, ni alpha-lipoic acid, muyihasa kukwasa hanga mujikize kanawa insulin ni kutohwesa yikola ya shuga.
Shimutwina ni ndotolo che muze kanda uchiputuka kunwa yuma yacho.
12. Kanda kunwa chinji meya: Kunwa meya anji muchihasa kukukwasa hanga upwe ni mujimba upema ni kuhona kupwa ni yikola ya shuga.
13. Kanda kutwama ha shimbu liali: Kutwama ha shimbu liali chakuneha yikola ya chimbulukila.
Shindakenyo ngwe unakatuka ni kwendakana matangwa eswe.
14. Pwako ni vitamina D yinji: Vitamina D yikehe yakukwasa chinji atu kupwa ni yikola ya shuga.
Pwako ni mwalwa unji hanji kunwa vitamina D nyi muchilita.
15. Kulilongesa kulihulikila ha chize wakulia: Kulya ni uhashi ni kunyingika kanawa chize uli ni zala ni chize uli ni shindakenyo muuhasa kukukwasa hanga upwe ni mujimba upema ni kuhona kupwa ni yikola ya shuga.
16. Kanda kulia chinji kulia chize chafuma ku yikanda: kulia chize chafuma ku yikanda chili ni mafwo anji, shuga, ni sodium, chino muchihasa kutohwesa yikola ya musongo wa shuga.
Sakula kulia chize kuchalite ni kulia cheswacho.
17. Kudya chinji yuma yize yakukwasa mujimba: kulia chinji yuma yize yakukwasa mujimba muyihasa kukukwasa kukwasa kuzuka chinji manyinga ni kutohwesa yikola ya musongo wa shuga.
Kashika, kanda nulia yuma yize yili ni sumu.
18. Kanda kulia chinji yifwo ni yifwo yize akufwika ni ndundu: Kulya chinji yifwo ni yifwo yize akufwika ni ndundu chakuneha yikola ya shuga.
19. Nwa chinyu cha mbundu: Chinyu cha mbundu chili ni yitumbo yize yakukwasa kukwasa mujimba hanga unyingike kanawa insulina ni kuhona kupwa ni yikola ya musongo wa shuga.
20. Shindakanya ha yitumbo yize akuzachisa: Yimwe yitumbo, ngwe gymnema, fenugreek, ni melon, muyihasa kukukwasa kukwasa kuzuka shuga mu manyinga ni kutohwesa yikola ya shuga.
Shimutwina ni ndotolo che muze kanda uchiza yitumbo.
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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['Site yino kayitela hanga atu anyingike hakutwala ku yikola ni yikuma yikwo, kuyishi ni yiyulo ya mandotolo.']
['Tala ha makina yize yakukwasa hanga uwane kumbululo lia yihula, hi yikalu ko muze anavuluka unji wa atu waze ali ni yikola.']
['Teta mashimbu eswe kuwana yiyulo ya ndotolo we hanji umwe mukwa-kuhana yiyulo ya uhayele ha chikuma cha yikola. Kanda ulionga yiyulo ya ndotolo hanji kutohwesa kuyitanga ha mukunda wa yimwe yuma yize watanga ha site yino. Nyi wanyonga ngwo uli ni mulonga wa uhayele, shinga 911 hanji yako ha chipatulo cha usopeso chize chili hakamwihi. Kukushi usepa wa ndotolo ni ndotolo uze wakunjila ha site yino hanji ha kuzachisa site yino. Chipwe BioMedLib hanji akwa-kukalakala nayo, hanji yoze wakukwasa ha site yino, keshi kulinga nichimwe, chipwe kusolola, hakutwala ku sango jize jili ha site yino hanji ha kuzachisa site yino.']
['Uhashi wa akwa-kusoneka']
['Shimbi ya Digital Millennium Copyright Act ya 1998, 17 U.S.C. § 512 (DMCA) yinambe ngwo, waze ali ni shimbi ja akwa-kusoneka waze anafuliela ngwo yuma yize yili ha Internet yinapinjisa shimbi ja akwa-kusoneka ja mu Estados Unidos. ']
['Nyi unafuliela ni mbunge yeswe ngwo yikuma yeswe yize akuzachisa ha site yino yinapinjisa shimbi ja akwa-kusoneka, yena (mba yoze wakuzachisa) muhasa kututumina mukanda hanga ututuhwise yikuma yacho hanji kuhona kuyimona.']
['Sango jacho katamba kujituma ha mukanda ha email (tala ha chihanda cha "Contact" ha email).']
['Shimbi ya DMCA yinambe ngwo, sango je ha yize akuhanjika ngwo yapinjisa shimbi ja akwa-kusoneka yili ni sango jacho: (1) kulumbununa mulimo uze uli ni shimbi ja akwa-kusoneka uze anazangamisa; (2) kulumbununa yikuma yize anazangamisa ni sango jize jinahase kutukwasa hanga tuwane yikuma yacho; (3) kulweza yoze mutuhasa kumuheta, ngwe adresi, numero ya telefone ni email; (4) maliji waze yena musolola ngwo, yuma yize anazangamisa kuyishi ni utayizo wa mwene wa shimbi ja akwa-kusoneka, hanji yoze akuzachisa, hanji ni shimbi jize anazangamisa; ']
['(5) Sango jize yena musoneka, ni shimbi jize makahana, ngwo sango jize jili ha mukanda jili ja umwenemwene nawa uli ni ulite wakukwasa hanga akwa-kusoneka afunge shimbi jize anakwambulula ngwo jinalitepulula;']
['nawa (6) chijimbikilo cha mwata wa shindakenyo ya ulite wa yuma hanji cha muthu yoze uli ni ulite wa kulinga yuma ha jina lia mwata wa shindakenyo ya yuma.']
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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