1. Cadw pwysau iach: Mae gormod o bwysau neu fethiant yn ffactor risg mawr ar gyfer datblygu diabetes math 2.
Gall colli pwysau os ydych chi'n rhy bwysau leihau'ch risg yn sylweddol.
2. Cael diet iach: Dewiswch diet sy'n gyfoethog o gronynnau cyfan, ffrwythau, llysiau, proteinau magu, a chynhyrchion llaeth isel-friw.
Cyfyngwch eich incwm o fwydydd wedi'u prosesu, diodydd siwgr, a brasterau sychedig.
3. Gyrru'n rheolaidd: Cymerwch ran o leiaf 30 munud o weithgaredd corfforol cymedrol, fel cerdded yn gyflym, ar y rhan fwyaf o ddyddiau'r wythnos.
Gall ymarfer corff rheolaidd eich helpu i gynnal pwysau iach a gwella sensitifrwydd i inswlin.
4. Monitro eich lefelau siwgr yn y gwaed: Os oes gennych rag-siwgr neu os ydych mewn perygl uchel o ddatblygu siwgr, gall monitro siwgr yn y gwaed yn rheolaidd eich helpu i ganfod unrhyw newidiadau yn gynnar a gwneud addasiadau angenrheidiol i'ch ffordd o fyw.
5. Ceisiwch gysgu'n ddigonol: Gall arferion cysgu gwael gynyddu'ch risg o ddatblygu diabetes.
Nodwch i gael 7-8 awr o gwsg o ansawdd bob nos.
6. Rheoli straen: Gall straen cronig gynyddu'ch risg o ddatblygu diabetes.
Dewch o hyd i ffyrdd iach o reoli straen, fel myfyrdod, yoga, neu ymarfer corff.
7. Cyfyngu ar yfed alcohol: Gall yfed alcohol yn ormodol gynyddu'ch risg o ddatblygu diabetes.
Os ydych chi'n yfed, gwnewch hynny'n gymedrol.
8. Gadael ysmygu: Mae ysmygu'n cynyddu'ch risg o ddatblygu diabetes a chyflyrau iechyd cronig eraill.
Gall rhoi'r gorau i ysmygu helpu i leihau'ch risg.
9. Cael archwiliadau rheolaidd: Gall archwiliadau rheolaidd gyda'ch darparwr gofal iechyd eich helpu i fonitro'ch ffactorau risg a gwneud y newidiadau angenrheidiol i'ch ffordd o fyw i atal diabetes.
10. Cymerwch y meddyginiaeth fel y cyfarwyddwyd: Os ydych wedi cael meddyginiaeth wedi'i orchymyn i helpu i atal diabetes, fel metformin, gwnewch yn siŵr eich bod yn ei gymryd fel y cyfarwyddwyd gan eich darparwr gofal iechyd.
11. Ystyriwch atchwanegiadau: Gall rhai atchwanegiadau, fel cromiwm, magnesiwm, ac asid alpha-lipoig, helpu i wella sensitifrwydd i inswlin a lleihau'ch risg o ddatblygu diabetes.
Siaradwch â'ch darparwr gofal iechyd cyn dechrau unrhyw atchwanegiadau.
12. Arhoswch yn hydrated: Gall yfed llawer o ddŵr eich helpu i gynnal pwysau iach a lleihau'ch risg o ddatblygu diabetes.
13. Gwrthod eistedd am gyfnodau hir: Gall eistedd am gyfnodau hir gynyddu'ch risg o ddatblygu diabetes.
Gwnewch yn siŵr eich bod yn codi ac yn symud o gwmpas yn rheolaidd trwy gydol y dydd.
14. Cael digon o fitamin D: Mae lefelau isel o fitamin D wedi'u cysylltu â mwy o risg o ddatblygu diabetes.
Gwnewch yn siŵr eich bod yn cael digon o olau haul neu gymryd atchwanegiad o fitamin D os oes angen.
15. Practiwch fwyta'n ymwybodol: Gall bwyta'n araf a rhoi sylw i'ch arwyddion newyn a llawn eich helpu i gynnal pwysau iach a lleihau'ch risg o ddatblygu diabetes.
16. Cyfyngu ar fwydydd wedi'u prosesu: Mae bwydydd wedi'u prosesu yn aml yn llawn brasterau, siwgr, a sodiwm nad ydynt yn iach, a all gynyddu'ch risg o ddatblygu diabetes.
Dewiswch fwydydd cyfan, heb eu prosesu pryd bynnag y bo'n bosibl.
17. Cael mwy o ffibrau: Gall diet uchel â ffibrau helpu i wella rheolaeth siwgr yn y gwaed a lleihau'ch risg o ddatblygu diabetes.
Cynnwys digon o ffrwythau, llysiau, a grawniau cyfan yn eich diet.
18. Cyfyngu ar gig coch a phrosesedig: Mae'r incwm uchel o gig coch a phrosesedig wedi'i gysylltu â mwy o berygl o ddatblygu diabetes.
Dewiswch broteiniau mag, fel cyw iâr, pysgod, neu tofu, yn lle hynny.
19. yfed te gwyrdd: Mae te gwyrdd yn cynnwys gwrth-ocsidyddion a all helpu i wella sensitifrwydd i inswlin a lleihau'ch risg o ddatblygu diabetes.
20. Ystyriwch feddyginiaethau llysieuol: Gall rhai llysiau, fel gymnema, fenugreek, a melon chwerw, helpu i wella rheolaeth siwgr yn y gwaed a lleihau'ch risg o ddatblygu diabetes.
Siaradwch â'ch darparwr gofal iechyd cyn cymryd unrhyw feddyginiaethau llysieuol.
21. Rheoli'r rhannau: Gall bwyta rhannau mawr arwain at gynyddu pwysau ac cynyddu'ch risg o ddatblygu diabetes.
Hyfforddwch reoli'r rhannau trwy ddefnyddio plâtiau llai a mesur eich bwyd.
222. Cyfyngu ar ddiodydd siwgr: Diodydd siwgr, fel soda a sudd ffrwythau
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.
Gwaharddiad cyfrifoldeb: meddygol
Mae'r wefan hon yn cael ei ddarparu at ddibenion addysgol a gwybodaeth yn unig ac nid yw'n darparu cyngor meddygol neu wasanaethau proffesiynol.
Ni ddylid defnyddio'r wybodaeth a ddarperir i ddiagnosio neu drin broblem neu glefyd iechyd, a dylai'r rhai sy'n ceisio cyngor meddygol personol ymgynghori â meddyg trwyddedig.
Sylwch fod y rhwydwaith niwrol sy'n cynhyrchu atebion i'r cwestiynau, yn arbennig o anghywir pan ddaw i gynnwys rhifol. Er enghraifft, nifer y bobl sy'n cael diagnosis o glefyd penodol.
Ceisiwch gyngor eich meddyg neu ddarparwr iechyd cymwys arall bob amser ynghylch cyflwr meddygol. Peidiwch byth ag anwybyddu cyngor meddygol proffesiynol neu ohirio ei geisio oherwydd rhywbeth rydych chi wedi ei ddarllen ar y wefan hon. Os ydych chi'n meddwl y gallai fod gennych argyfwng meddygol, ffonwch 911 neu ewch i'r ystafell brys agosaf ar unwaith. Nid oes unrhyw berthynas meddyg-cleifion yn cael ei greu gan y wefan hon na'i ddefnydd. Nid yw BioMedLib na'i weithwyr, na unrhyw gyfrannwr i'r wefan hon, yn gwneud unrhyw gynrychiolaeth, yn glir neu'n awgrymol, mewn perthynas â'r wybodaeth a ddarperir yma na'i ddefnydd.
Gwrthod cyfrifoldeb: hawlfraint
Mae Deddf Hawlfraint y Mileniwm Digidol o 1998, 17 U.S.C. § 512 (y DMCA) yn darparu adnodd i berchnogion hawlfraint sy'n credu bod deunydd sy'n ymddangos ar y Rhyngrwyd yn torri eu hawliau o dan gyfraith hawlfraint yr Unol Daleithiau.
Os ydych chi'n credu mewn ffydd da bod unrhyw gynnwys neu ddeunydd a wnaed ar gael mewn cysylltiad â'n gwefan neu'n gwasanaethau yn torri eich hawlfraint, gallwch chi (neu'ch asiant) anfon hysbysiad atom yn gofyn i'r cynnwys neu'r ddeunydd gael ei ddileu, neu fod mynediad ato wedi'i rwystro.
Rhaid i rybuddion gael eu hanfon yn ysgrifenedig trwy e-bost (gweler adran "Cyflwyniad" am gyfeiriad e-bost).
Mae'r DMCA yn gofyn i'ch hysbysiad o dorri hawlfraint honedig gynnwys y wybodaeth ganlynol: (1) disgrifiad o'r gwaith hawlfraint sy'n destun y dorri hawlfraint honedig; (2) disgrifiad o'r cynnwys sy'n dorri hawlfraint honedig a gwybodaeth ddigonol i'n galluogi i ddod o hyd i'r cynnwys; (3) gwybodaeth gyswllt i chi, gan gynnwys eich cyfeiriad, rhif ffôn a chyfeiriad e-bost; (4) datganiad gan chi bod gennych gred ffyddlon nad yw'r cynnwys yn y ffordd sy'n cwyno amdano wedi'i awdurdodi gan berchennog yr hawlfraint, neu ei asiant, neu gan weithredu unrhyw gyfraith;
(5) datganiad gennych chi, wedi'i lofnodi o dan gosb llygredd, bod y wybodaeth yn y hysbysiad yn gywir ac bod gennych chi'r awdurdod i orfodi'r hawlfraint sy'n cael eu troseddu;
a (6) llofnod corfforol neu electronig o berchennog y hawlfraint neu berson wedi'i awdurdodi i weithredu ar ran perchennog y hawlfraint.
Gall methu â chynnwys yr holl wybodaeth uchod arwain at oedi wrth brosesu'ch cwyn.
Cysylltwch
Anfonwch e-bost i ni gyda unrhyw gwestiwn / awgrym.
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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