1. Meáchan sláintiúil a chothabháil: Is fachtóir riosca mór é ró-mheáchan nó ró-mheáchan chun diaibéiteas cineál 2 a fhorbairt.
Is féidir le meáchan a chailleadh má tá tú róthrom do riosca a laghdú go suntasach.
2. ithe aiste bia sláintiúil: Roghnaigh aiste bia saibhir i gráin iomlána, torthaí, glasraí, próitéiní caol, agus táirgí déiríochta íseal-saille.
Ceadaigh do iontógáil bia próiseáilte, deochanna siúcra, agus saill sháithithe.
3. Feidhmiú go rialta: Déan gníomhaíocht fhisiciúil measartha dian ar feadh 30 nóiméad ar a laghad, mar shampla siúl go tapa, ar an chuid is mó de na laethanta sa tseachtain.
Is féidir le cleachtadh rialta cabhrú leat meáchan sláintiúil a chothabháil agus íogaireacht inslin a fheabhsú.
4. Monatóireacht a dhéanamh ar do leibhéil siúcra fola: Má tá réamh-siúcra agat nó má tá riosca ard agat go dtiocfaidh siúcra fola ort, is féidir le monatóireacht rialta siúcra fola cabhrú leat aon athruithe a ghabháil go luath agus na coigeartuithe riachtanacha a dhéanamh ar do stíl mhaireachtála.
5. Faigh go leor codlata: D'fhéadfadh droch-chleachtas codlata an baol a bheith agat diaibéiteas a fhorbairt a mhéadú.
Tá sé mar aidhm agat 7-8 uair an chloig codlata cáilíochta a fháil gach oíche.
6. Strus a bhainistiú: Is féidir le strus ainsealach an baol a mhéadú go dtiocfaidh diaibéiteas ort.
Faigh bealaí sláintiúla chun strus a bhainistiú, mar shampla machnamh, yoga, nó aclaíocht.
7. Glacadh alcóil a theorannú: Is féidir le iomarca alcóil an baol a mhéadú go dtiocfaidh diaibéiteas ort.
Má ólann tú, déan é sin go measartha.
8. Stopadh le caitheamh tobac: Méadaíonn caitheamh tobac do riosca diaibéiteas agus coinníollacha sláinte ainsealacha eile a fhorbairt.
Is féidir le stop a chur le caitheamh tobac cabhrú le do riosca a laghdú.
9. Déan seiceálacha rialta: Is féidir le seiceálacha rialta le do sholáthraí cúraim sláinte cabhrú leat monatóireacht a dhéanamh ar do fhachtóirí riosca agus na hathruithe riachtanacha a dhéanamh ar do stíl mhaireachtála chun diaibéiteas a chosc.
10. Tóg an leigheas mar a forordaíodh: Má tá leigheas forordaithe agat chun cabhrú le diaibéiteas a chosc, mar shampla metformin, déan cinnte é a ghlacadh mar a d'ordaigh do sholáthraí cúraim sláinte.
11. Smaoinigh ar fhorlíontaí: D'fhéadfadh roinnt forlíontaí, mar chróm, maignéisiam, agus aigéad alfa-lipoic, cabhrú le íogaireacht inslin a fheabhsú agus do riosca diaibéiteas a laghdú.
Labhair le do sholáthraí cúraim sláinte sula dtosaíonn tú le haon fhorlíontaí.
12. Fan hidreáilte: Is féidir le go leor uisce a ól cabhrú leat meáchan sláintiúil a choinneáil agus do riosca diaibéiteas a laghdú.
13. Ná suí ar feadh tréimhsí fada: Is féidir le suí ar feadh tréimhsí fada an baol a mhéadú go dtiocfaidh diaibéiteas ort.
Bí cinnte go dtéann tú suas agus go n-aistríonn tú timpeall go rialta i rith an lae.
14. Faigh go leor vitimín D: Tá baint ag leibhéil ísle vitimín D le riosca méadaithe diaibéiteas a fhorbairt.
Bí cinnte go bhfaigheann tú go leor solas na gréine nó go nglacann tú forlíonadh vitimín D más gá.
15. Bí ag ithe go ciallmhar: Is féidir le ithe go mall agus aird a thabhairt ar do chomharthaí ocras agus lánúine cabhrú leat meáchan sláintiúil a chothabháil agus do riosca diaibéiteas a laghdú.
16. Beagán ar bhia phróiseáilte: Is minic a bhíonn saibhreas neamhshláintiúil, siúcra agus sóidiam i mbia próiseáilte, rud a d'fhéadfadh do riosca diaibéiteas a mhéadú.
Roghnaigh bia iomlán, neamhphróiseáilte cibé uair is féidir.
17. Bí ag ithe níos mó snáithín: Is féidir le aiste bia ard-snáithín cabhrú le rialú siúcra fola a fheabhsú agus do riosca diaibéiteas a laghdú.
Cuimsigh go leor torthaí, glasraí, agus gráin iomlána i do aiste bia.
18. teorainn a chur le feola dearg agus próiseáilte: Tá baint ag iontógáil ard feola dearg agus próiseáilte le riosca méadaithe diaibéiteas a fhorbairt.
Roghnaigh próitéiní caol, mar shampla sicín, iasc, nó tofu, ina ionad sin.
19. Te glas a ól: Cuimsíonn tae glas frithsheasmhaithe a d'fhéadfadh cabhrú le íogaireacht inslin a fheabhsú agus do riosca diaibéiteas a laghdú.
20. Smaoinigh ar leigheasanna luibhe: D'fhéadfadh roinnt luibheanna, mar shampla gymnema, fenugreek, agus melon searbh, cabhrú le rialú siúcra fola a fheabhsú agus do riosca diaibéiteas a laghdú.
Labhair le do sholáthraí cúraim sláinte sula nglacann tú aon leigheasanna luibhe.
21. Rialú a dhéanamh ar na codanna: Is féidir le codanna móra a ithe meáchan a fháil agus an baol a bheith agat diaibéiteas a fhorbairt a mhéadú.
Déan cleachtadh ar rialú na gcodanna trí phlátaí níos lú a úsáid agus do bhia a thomhas.
222. Laghdaigh deochanna siúcra: deochanna siúcra, mar shampla soda agus sú torthaí
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.
Diúltú freagrachta: leighis
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Níor cheart an t-eolas a chuirtear ar fáil a úsáid chun fadhb sláinte nó galar a dhiagnóisiú nó a chóireáil, agus ba cheart dóibh siúd atá ag lorg comhairle leighis phearsanta dul i gcomhairle le dochtúir ceadúnaithe.
Tabhair faoi deara le do thoil go bhfuil an líonra néarónach a ghineann freagraí ar na ceisteanna, míchruinn go háirithe nuair a bhaineann sé le hábhar uimhriúil. Mar shampla, líon na ndaoine a ndearnadh diagnóis orthu le galar ar leith.
Déan comhairle do dhochtúir nó do sholáthraí sláinte cáilithe eile i gcónaí maidir le riocht leighis. Ná déan neamhaird ar chomhairle leighis ghairmiúil ná déileáil leis mar gheall ar rud éigin a léigh tú ar an suíomh Gréasáin seo. Má cheapann tú go bhféadfadh éigeandáil leighis a bheith agat, glaoigh ar 911 nó téigh go dtí an seomra éigeandála is gaire láithreach. Ní chruthaíonn an suíomh Gréasáin seo ná a úsáid aon chaidreamh dochtúir-othar. Ní dhéanann BioMedLib ná a chuid fostaithe, ná aon ranníocóir leis an suíomh Gréasáin seo aon ionadaíochtaí, sainráite nó intuigthe, maidir leis an bhfaisnéis a sholáthraítear anseo ná a úsáid.
Diúltú freagrachta: cóipchirt
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(5) ráiteas uait, arna shíniú faoi phionós perjury, go bhfuil an t-eolas sa fhógra cruinn agus go bhfuil an t-údarás agat na cóipchearta a éilítear a shárú a fhorfheidhmiú;
agus (6) síntiús fisiciúil nó leictreonach úinéir an chóipchirt nó duine údaraithe chun gníomhú thar ceann úinéir an chóipchirt.
D'fhéadfadh moill a bheith ar phróiseáil do ghearán mura gcuirfidh tú an t-eolas thuas go léir san áireamh.
Cumarsáid
Seol ríomhphost dúinn le haon cheist / moladh le do thoil.
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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