Ne èlolo akpa la, wò lolome dzi ɖeɖe akpɔtɔ ate ŋu aɖe afɔku sia dzi akpɔtɔ.
2. Ðu nu siwo me nunyiame le: Ðu nuɖuɖu siwo me nukuwo, atikutsetsewo, amagbewo, protein siwo me ami mesɔ gbɔ ɖo o, kple nyinotsi siwo me ami mesɔ gbɔ ɖo o.
Mègaɖu nuɖuɖu siwo ŋu wotrɔ asi le fũu akpa, aha viviwo kple nuɖuɖu siwo me ami sɔ gbɔ ɖo fũu akpa o.
3. Kamedede edziedzi: Zã miniti 30 ya teti nàtsɔ anɔ kame dem vie, abe azɔlizɔzɔ kabakaba ene, le kwasiɖa bliboa ƒe ŋkeke akpa gãtɔ me.
4. Lé ŋku ɖe sukli si le wò ʋu me ŋu: Ne suklidɔ si nu sẽ alo esi nu ate ŋu asẽ le ŋuwò le fu ɖem na wò la, sukli si le wò ʋu me la me léle ŋku ɖe eŋu edziedzi ate ŋu akpe ɖe ŋuwò nàde dzesi tɔtrɔ siwo ava le suklidɔ me kaba ahawɔ tɔtrɔ siwo hiã le wò agbenɔnɔ me.
5. Dɔ alɔ̃ nyuie: Alɔ̃madɔmadɔ ate ŋu ana be suklidɔ nadze dziwò bɔbɔe.
Dze agbagba nàdɔ alɔ̃ gaƒoƒo adre va se ɖe enyi zã sia zã.
6. Nɔ te ɖe nuteɖeamedzi nu: Nuteɖeamedzi atraɖii ate ŋu ana be suklidɔ nadze dziwò bɔbɔe.
Di mɔ siwo dzi nàto anɔ te ɖe nuteɖeamedzi nu, abe ŋugbledede, yoga alo kamedede ene.
7. Ðe aha muame nono dzi: Aha muame nono fũu akpa ate ŋu ana nàdze suklidɔ bɔbɔe.
Ne ènoa aha la, ke wɔe le ŋuɖɔɖo me.
8. Dzudzɔ atamanono: Atamanono naa be suklidɔ kple dɔléle bubu siwo nɔa anyi ɣeyiɣi didi la tea ŋu dzea ame dzi bɔbɔe.
Asiɖeɖe le atamanono ŋu ate ŋu ana be afɔku si le eŋu la dzi naɖe akpɔtɔ.
9. Yi kɔdzi edziedzi: Ne èyi kɔdzi edziedzi la, ate ŋu akpe ɖe ŋuwò nànya nu siwo ate ŋu ana nàdze suklidɔ eye nàtrɔ asi le wò agbenɔnɔ ŋu be nàƒo asa nɛ.
10. No atikeawo abe alesi ɖɔkta gblɔ ene: Ne ɖɔkta gblɔ be nàno atike aɖe si akpe ɖe ŋuwò nàƒo asa na suklidɔ, abe metformin ene la, kpɔ egbɔ be nènoe abe alesi wò ɖɔkta gblɔ ene.
11. Bu nunyiame bubuwo zazã ŋu: Nunyiame aɖewo abe chromium, magnesium, kple alpha-lipoic acid ene ate ŋu ana insulin naɖe fu na wò eye wòana be suklidɔ madze dziwò o.
Dzro nu me kple wò atikewɔla hafi nàdze nuɖuɖu bubuwo zazã gɔme.
12. No tsi geɖe: Tsi geɖe nono ate ŋu akpe ɖe ŋuwò nàda asɔ eye wòana be suklidɔ madze dziwò o.
13. Ƒo asa na anyinɔnɔ ɣeyiɣi didi: Anyinɔnɔ ɣeyiɣi didi ate ŋu ana be suklidɔ nadze dziwò bɔbɔe.
Kpɔ egbɔ be yefɔna le aba dzi heʋãa ɖokuiwò edziedzi le ŋkekea me.
14. Na vitamin D nasu asiwò: Wode dzesii be ne vitamin D mesɔ gbɔ ɖe lãme na ame o la, ate ŋu ana suklidɔ nadze edzi bɔbɔe.
Kpɔ egbɔ be ɣe ƒe keklẽ sɔ gbɔ ɖe lãme na wò alo nàzã vitamin D nunyiame bubuwo ne ehiã.
15. Ðu nu le ŋuɖɔɖo me: Nuɖuɖu blewu kple ŋkuléle ɖe wò dɔwuame kple ƒoƒo ŋu ate ŋu akpe ɖe ŋuwò nàda asɔ eye wòana be suklidɔ madze dziwò o.
16. Mègaɖu nuɖuɖu siwo ŋu wotrɔ asi le fũu akpa o: Zi geɖe la, ami, sukli kple sodium geɖe nɔa nuɖuɖu siwo ŋu wotrɔ asi le fũu akpa me, eye esia ate ŋu ana suklidɔ nadze dziwò bɔbɔe.
Ne anya wɔ la, ɖu nuɖuɖu siwo womeɖa o.
17. Ðu nu siwo me nunyiame le geɖe wu: Nuɖuɖu siwo me nunyiame le ate ŋu ana nàɖu sukli si le wò ʋu me dzi nyuie eye wòana be suklidɔ madze dziwò o.
18. Mègaɖu lã dzĩ kple esiwo ŋu wotrɔ asi le fũu o: Wode dzesii be lã dzĩ kple esiwo ŋu wotrɔ asi le fũu ɖuɖu nana suklidɔ tea ŋu dzea ame dzi bɔbɔe.
Ke boŋ zã nunyiame siwo me ami mesɔ gbɔ ɖo o, abe koklolã, tɔmelã, alo tofu ene.
19. No tii mumu: Nu siwo naa ŋusẽ ɖoa lãme na ame siwo noa tii mumu la le eme, eye woate ŋu ana insulin naɖe lãme na ame eye wòana be suklidɔ madze ame dzi o.
20. De ŋugble le gbetikewo ŋu: Gbetike aɖewo abe gymnema, fenugreek, kple dzogbenyitsi ene ate ŋu akpe ɖe ŋuwò nàɖu sukli ƒe agbɔsɔsɔ si le wò ʋu me dzi eye wòana be màdze suklidɔ o.
Dzro nu me kple wò atikewɔla hafi nàzã gbetikewo.
21. Ðu nu agbɔsɔsɔme si sɔ: Nuɖuɖu agbɔsɔsɔme si sɔ gbɔ ate ŋu ana nàva lolo wu eye wòana nàdze suklidɔ bɔbɔe.
Zã agba suewo nàtsɔ aɖu nu le agbɔsɔsɔme si sɔ me.
222. Ðe aha viviwo nono dzi kpɔtɔ: Aha viviwo, abe soda kple atikutsetse me tsi ene
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.
['Mɔxeɖenu: atikewɔwɔ']
['Taɖodzinu siwo nye nufiafia kple nyatakaka koe le nyatakakadzraɖoƒe sia ŋu eye menye atikewɔwɔ ŋuti ɖaŋuɖoɖo alo dɔwɔnawo ƒe nya gblɔm wole o.']
['Mele be woazã nyatakaka siwo wona la atsɔ ada dɔléle alo dɔ aɖe o, eye ele be amesiwo di be yewoakpɔ atikewɔwɔ ŋuti ɖaŋuɖoɖo na yewo la nabia ɖɔkta si xɔ mɔɖegbalẽ.']
['De dzesii be neural network si wɔa nyabiabiawo ƒe ŋuɖoɖowo la meɖia o vevietɔ ne wotsɔ xexlẽdzesiwo wɔe. Le kpɔɖeŋu me, ne wotsɔ ame siwo ŋu dɔléle aɖe le ƒe xexlẽme wɔ dɔe.']
['Bia wò ɖɔkta alo lãmesẽdɔwɔla bubu si dze ƒe aɖaŋuɖoɖo ɣesiaɣi le lãmesẽkuxi aɖe ŋu. Mègaŋe aɖaba ƒu aɖaŋuɖoɖo si ɖɔktawo ɖo na wò alo gbɔ dzi ɖi le exexlẽ me le nyatakakadzraɖoƒe sia ta o. Ne èsusu be ɖewohĩ lãmesẽkuxi aɖe le fu ɖem na ye la, ke yɔ 911 alo yi ɖe afisi wokpɔa nɔnɔme kpatawo gbɔ le.']
['Copyright: Copyright']
['Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (the DMCA) na mɔ siwo dzi copyright ƒe nunɔlawo ate ŋu ato awɔ nu ɖe nu siwo wo xɔ se be wo le Internet dzi la ŋu.']
['Ne èxɔe se kple kakaɖedzi be nyatakakadzraɖoƒe alo dɔwɔnu aɖe si míetsɔ wɔ míaƒe nyatakakadzraɖoƒea alo dɔwɔnawo la nye dada le wò gome la, wò ŋutɔ (alo wò dɔtɔ) ate ŋu aŋlɔ agbalẽ aɖo ɖe mí abia be míaɖe nyatakakadzraɖoƒea alo dɔwɔnua ɖa alo axe mɔ ɖe ezazã nu.']
['Ele be woana nyatakakawo to e-mail dzi (kpɔ "Kpekpeɖeŋunaƒe" ƒe akpa si nye e-mail adrɛs). ']
['DMCA bia be nàŋlɔ nyatakaka siwo gbɔna ɖe wò nyatakaka si nèŋlɔ be woada le copyright dzi la me: (1) nuŋɔŋlɔ si fia be copyright le dɔ si ŋu wole nu ƒom le la ŋu; (2) nyatakaka si fia be nuŋɔŋlɔa le eme eye wòade mía nu be míake ɖe eŋu; (3) nyatakaka siwo ana míake ɖe ŋuwò, siwo dometɔ aɖewoe nye wò adrɛs, kaƒodzesi kple e-mail adrɛs; (4) wò nya si fia be èxɔe se kple kakaɖedzi be copyright ƒe ame si tɔe nyatakakaa nye, alo eƒe dɔtɔ, alo se aɖeke meɖe mɔ ɖe eŋu o; ']
['(5) Wò ŋutɔ nàŋlɔ agbalẽ si dzi nàde asii, si me nàde se be ne mèwɔe o la, àda alakpa, atsɔ aɖo kpe edzi be nyatakaka siwo le nyatakakaa me la de pɛpɛpɛ eye be ŋusẽ le asiwò be nàʋli agbalẽ siwo ŋu wogblɔ le be woda le la ta.']
['Eye (6) ame si tɔe agbalẽa nye alo ame si wona ŋusẽe be wòawɔ dɔ le ame si tɔ ŋkɔ me la ƒe asinuŋɔŋlɔ alo eƒe asinuŋɔŋlɔ si le mɔ̃ dzi. ']
['Ne mèŋlɔ nyatakaka siwo katã le etame ɖe agbalẽa me o la, ate ŋu ana be wò nyatoƒoe me dzodzro natsi megbe.']
['Kadodo']
['Taflatse ɖo email ɖe mí ne nyabiabia alo aɖaŋuɖoɖo aɖe le asiwò.']
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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Disclaimer: copyright
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['Le Eŋu']
['BioMedLib zãa kɔmpiuta siwo wɔa dɔ le wo ɖokui si (mɔ̃ siwo zãa mɔ̃ɖaŋunuwo tsɔ srɔ̃a nu) tsɔ wɔa nyabiabia kple ŋuɖoɖowo.']
