Dumuni minw dilanna ni baga ye, sukaro ka ca u la ani dumuni minw be tulu dɔɔni bɔ, kana olu dumu.
3. Farikoloɲanagwɛ kɛ tuma o tuma: N'i be taama joona, i be se ka miniti 30 kɛ o cogo la lɔgɔkun kɔnɔ.
Farikoloɲanagwɛ be se k'i dɛmɛ k'i girinya to a cogo la ani k'a to i fari tɛ sɛgɛn kojugu.
4. Sukaro hakɛ kɔrɔsi: N'i ka sukaro yɛlɛla kojugu wala n'a ka teli ka yɛlɛ, sukaro hakɛ kɔrɔsi koɲuman.
5. sinɔgɔ ka ɲɛ: N'i tɛ sinɔgɔ ka ɲɛ, o be se k'a to sukarodunbana be juguya i la.
Sɔgɔ lɛri 7 wala lɛri 8 ɲɔgɔn kɛ suu o suu.
6. I yɛrɛ tanga haminankow ma: N'i be to ka haminankow kɛ, o be se k'a to i ka bana be juguya.
I hakili sigi, ka yoga kɛ wala ka spɔr kɛ.
7. A kana dɔrɔ min kojugu: Ni mɔgɔ be dɔrɔ min kojugu, a ka teli ka kɛ sukarodunbana ye.
N'i be dɔrɔ min, kana dɔrɔ min kojugu.
8.Siga dabila: Siga ka teli ka kɛ k'i ka bana juguya.
N'i ye sigarɛtimin dabila, farati b'o la.
9. A ɲini ka to ka sɛgɛsɛgɛri kɛ: N'i be to ka taga dɔgɔtɔrɔso la walisa k'a filɛ bana min be se ka kɛ i la, o be se k'i dɛmɛ k'i ka balodɛsɛ kunbɛn.
10. Furaw ta i ko a fɔra cogo min na: N'u y'u di i ma walisa ka dɔ bɔ sukarodunbana na, i ka kan k'u ta i ko a fɔra cogo min na.
11. dumuni nafama wɛrɛw: Dumuni nafama dɔw i n'a fɔ kromɔmu, maɲeziyɔmu ani alifa-lipoyiki asidi (acide alpha-lipoïque), olu be se k'i dɛmɛ ka i fari fanga dɔgɔya ani ka dɔ bɔ sukarodunbana sɔrɔli la.
Aw ye kuma n'a ye sani aw ka furaw ta.
12. Ji caaman min: N'i be ji caaman min, o be se k'i dɛmɛ i kana kɔrɔ ani ka dɔ bɔ sukarodunbana ka farati la.
13. Kana sigi ka mɛɛn: N'i be to ka sigi ka mɛɛn, o be se ka kɛ sababu ye ka sukarodunbana sɔrɔ.
Sɔn ka wuli tuma o tuma ani ka yaala.
14. Witamini D ka kan ka sɔrɔ i farikolo la: A fɔra ko ni witamini D man ca mɔgɔ fari la, o be se k'a to a be kɛ sukarodunbanabagatɔ ye.
Tile bɔ ka ɲɛ wala ka witamini D dɔ fara a kan.
15. A ɲini ka dumuni kɛ cogo bɛnnin na: N'i be dumuni kɛ dɔɔni dɔɔni ani n'i b'i janto i ka kɔngɔ n'i ka faantanya cogo la, o be se k'i dɛmɛ k'i girinya lɔn ani ka dɔ bɔ sukarodunbana sɔrɔli la.
16. Dumuni minw dilanna ni baga ye, u kana a caya: Dumuni minw dilanna ni baga ye, u ka ca ni tulu, sukaro ani kɔkɔ ye.
Dumuni minw ma tobi ka ban ani u ma tobi ka ban, a ɲini ka dumuniw dumu n'i be se.
17.Farikisɛw ka ca dumuni min na: Farikisɛw ka ca dumuni min na, o be se ka dɔ fara sukaro hakɛ kan joli la ani ka dɔ bɔ sukarodunbana sɔrɔli farati la.
Aw ka jiridenw, nankɔfɛnw ani suman dɔw dumu.
18.Sogo nuguninw ni sogo kɛnɛw: Sogo nuguninw ni sogo kɛnɛw ka di mɔgɔ minw ye, o tigiw ka teli ka kɛ sukarodunbanabagatɔw ye.
Nka, dumuni dɔw dumu i ko sogo, jɛgɛ wala nankɔfɛnw.
19.Tayi jalan min: Tayi jalan be se ka farikolo ka basibɔn nɔgɔya.
20.Fura dɔw lajɛ: Fura dɔw be yen i n'a fɔ gymnema, fenugreek ani melɔn kumuji, olu be se ka dɔ fara sukaro hakɛ kan joli la ani ka dɔ bɔ sukarodunbana na.
Aw ye kuma n'a ye sani aw ka farafinfura ta.
21. dumuni min ka kan ka di mɔgɔ ma: N'i ka dumuni fanba ye dumuniba ye, o be se k'a to i be fa ani ka dɔ fara i ka sukarodunbana kan.
I yɛrɛ degi ka dumuni kɛ minan fitininw lo kɔnɔ ani ka sumanikɛminanw ta.
222. Minfɛn sukaromanw: Minfɛn sukaromanw i n'a fɔ gazi, minnifɛn farimanw ani jiridenjiw
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.
['Kunnafoni nafaman: furakɛli']
["O site web nin labɛnna walisa ka mɔgɔw kalan ani k'u kunnafoni dɔrɔn."]
["Mɔgɔ minw b'o gafew kalan, olu man kan k'u kɛ ka bana dɔw furakɛ."]
['Aw ye aw janto nin na: ɛntɛrinɛti min bɛ ɲiningaliw jaabiw labɛn, a tɛ se ka jatidenw fɔ ka ɲɛ. misali la, bana kɛrɛnkɛrɛnnen dɔ bɛ mɔgɔ minw na.']
["Tuma bɛɛ i ka kan ka ladili ɲini i ka dɔgɔtɔrɔ fɛ wala kɛnɛya baarakɛla dɔ fɛ bana dɔ koo la. I kana ban ka ladili ɲini dɔgɔtɔrɔ fɛ wala ka mɛɛn a ɲinili la sabu i ye koo dɔ kalan site web nin kan. N'i miirila ko bana dɔ be i kan, i ka kan ka teliya ka mɔgɔ wele 911 wala ka taga dɔgɔtɔrɔso la joona joona."]
['Kunnafoniw: sɛbɛkɔrɔ']
["Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (DMCA) ye sariya dɔ ye min b'a to mɔgɔ minw b'u ka gafew sɔrɔ ɛntɛrinɛti kan, olu ka se k'u yɛrɛ lafasa."]
["N'i lanin b'a la ko kunnafoni wala fɛɛn o fɛɛn be sɔrɔ an ka site web kan wala an ka baaraw kan, k'o be i ka sariya tiɲɛ, i (wala i ka lasigiden) be se k'o kunnafoni wala fɛɛn bɔ yen wala k'a bali k'a sɔrɔ."]
['I ka kan ka ci nin ci nin kɛ e-mail fɛ (i ka e-mail lajɛ yɔrɔ nin na)']
["DMCA b'a ɲini ko i ka kunnafoni nunu fara i ka kunnafoni kan: (1) kunnafoni min b'a yira ko i ye baara dɔ kɛ min ka kan ni sariya ye; (2) kunnafoni min b'a yira ko i ye baara dɔ kɛ min ma sariya labato ani kunnafoni wɛrɛw minw b'a to an be se k'o kunnafoni sɔrɔ; (3) i ka ladɛrɛsi, telefɔni nimɔrɔ ani e-mail; (4) i ka seereya dɔ ko i lanin b'a la ko i ye baara min kɛ, ko sariya t'o kɛ."]
["5. i ka sɛbɛ dɔ kɛ ka yira ko i ye tiɲɛn fɔ ani ko joo b'i fɛ ka joo dɔ latanga."]
["O kama, a ka ɲi i k'a ɲini k'a lɔn n'i ka ɲi k'o gafew wala videwo nunu jati k'u ye gafew ye minw labɛnna mɔgɔw ye."]
["N'i ma kunnafoni nunu bɛɛ di, a be se ka kɛ ko i ka ɲinini baara be mɛɛn."]
['Kumaɲɔgɔnya kɛ']
["N'i ka ɲiningaliw wala i ka ladiliw be yen, an ci e-mail fɛ."]
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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