1. Kenbe yon pwa ki an sante: Lè ou twò gwo oswa ou twò gwo se yon gwo faktè risk pou devlope dyabèt tip 2.
Si ou twò gwo, lè w pèdi pwa, sa ka diminye risk ou genyen pou w gen maladi sa a anpil.
2. manje yon rejim ki an sante: Chwazi yon rejim ki rich nan grenn antye, fwi, legim, pwoteyin mèg, ak pwodwi letye ki gen anpil grès.
Limite kantite manje ou manje, bwason ki gen sik ladan yo ak grès ki gen anpil grès.
3. Fè egzèsis regilyèman: Fè omwen 30 minit aktivite fizik ki pa twò difisil, tankou mache vit, pifò jou nan semèn nan.
Egzèsis regilye ka ede w kenbe yon pwa ki an sante epi amelyore sansiblite ensilin.
4. Siveye nivo sik nan san w: Si w gen predyabet oswa w gen gwo risk pou w vin gen dyabèt, si w kontwole nivo sik nan san w regilyèman, sa ka ede w wè chanjman ki fèt nan nivo sik la byen bonè e sa ka ede w fè chanjman ki nesesè nan fason w ap viv.
5. Dòmi ase: move abitid dòmi ka ogmante risk pou ou devlope dyabèt.
Fè efò pou w dòmi ant 7 a 8 èdtan chak swa.
6. Kontwole tèt chaje: Tèt chaje ki pa sispann ka ogmante risk pou w gen dyabèt.
Chèche bon fason pou w jere strès, tankou medite, pratike yoga oswa fè egzèsis.
7. Limite konsomasyon alkòl: Konsomasyon alkòl twòp ka ogmante risk pou ou devlope dyabèt.
Si w bwè, fè sa avèk modération.
8. Sispann fimen: Fimen ogmante risk pou ou devlope dyabèt ak lòt kondisyon sante kwonik.
Si w sispann fimen, sa ka ede w diminye risk ou genyen pou w pran maladi a.
9. Fè tès regilye: Fè tès regilye ak doktè ou ka ede w kontwole faktè risk ou yo epi fè chanjman ki nesesè nan fason w ap viv pou anpeche dyabèt.
10. Pran medikaman jan doktè a di w la: Si doktè a te preskri w medikaman pou ede w anpeche maladi sik, tankou metformin, asire w ou pran medikaman an jan doktè a di w la.
11. Konsidere sipleman: Gen kèk sipleman, tankou chromium, mayezyòm, ak asid alfa-lipoik, ki ka ede amelyore sansiblite ensilin epi redwi risk pou ou devlope dyabèt.
Pale ak founisè swen sante ou anvan ou kòmanse nenpòt sipleman.
12. Pa bwè twòp dlo: Bwè anpil dlo ka ede w kenbe yon pwa ki bon pou sante w e sa ka diminye risk pou w gen dyabèt.
13. Evite chita pou anpil tan: Chita pou anpil tan kapab ogmante risk pou ou devlope dyabèt.
Asire w ou leve e fè mouvman regilyèman pandan jounen an.
14. Pran ase vitamin D: Nivo vitamin D ki ba yo te lye ak yon risk ogmante pou devlope dyabèt.
Asire w ou jwenn ase ekspoze nan limyè solèy la oswa pran yon sipleman vitamin D si sa nesesè.
15. Pran abitid manje avèk atansyon: Lè w manje dousman e lè w koute lè w santi w grangou ak lè w santi w plen, sa ka ede w kenbe yon pwa ki bon pou sante w e sa ka diminye risk pou w gen dyabèt.
16. Limite manje ki trete: Manje trete yo souvan gen anpil grès, sik ak sodyòm ki pa bon pou sante, ki ka ogmante risk pou ou devlope dyabèt.
Chwazi manje ki pa gate, ki pa trete.
17. Manje plis fib: Yon rejim alimantè ki rich nan fib ka ede amelyore kontwòl sik nan san epi redwi risk pou ou devlope dyabèt.
Mete anpil fwi, legim ak grenn nan rejim ou.
Limite vyann wouj ak vyann trete: Gwo konsomasyon vyann wouj ak vyann trete te lye ak yon risk ogmante pou devlope dyabèt.
Okontrè, chwazi manje ki gen pwoteyin ki pa gen anpil grès tankou poul, pwason oswa tofou.
19. Bwè te vèt: Te vèt gen antioksidan ki ka ede moun vin pi sansib ak ensilin e ki ka diminye risk pou yo vin gen dyabèt.
20. Konsidere remèd fèy: Gen kèk remèd fèy, tankou gymnema, fenugreek, ak melon anmè, ka ede amelyore kontwòl sik nan san epi redwi risk pou ou devlope dyabèt.
Pale ak founisè swen sante ou anvan ou pran nenpòt remèd fèy.
21. Kontwole kantite manje ou manje: Manje gwo kantite ka mennen nan ogmantasyon pwa epi ogmante risk pou ou devlope dyabèt.
Aprann kontwole kantite manje w manje lè w sèvi ak pi piti plak e lè w mezire manje w manje.
Limite bwason ki gen sik ladan yo: Bwason ki gen sik ladan yo, tankou soda ak ji fwi
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.
['Avètisman: medikal']
['Sit entènèt sa a se pou rezon edikasyonèl ak enfòmasyon sèlman e li pa bay konsèy medikal oswa sèvis pwofesyonèl.']
['Enfòmasyon yo bay la pa dwe itilize pou fè dyagnostik oswa trete yon pwoblèm sante oswa maladi, e moun k ap chèche konsèy medikal pèsonèl ta dwe konsilte yon doktè ki gen lisans.']
['Tanpri note ke rezo neural ki jenere repons pou kesyon yo, pa egzat sitou lè li rive pou kontni nimerik. pa egzanp, kantite moun ki te dyagnostike ak yon maladi espesifik.']
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['Avètisman: dwa otè']
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['Si ou kwè ak tout konfyans ke nenpòt kontni oswa materyèl ki disponib an koneksyon avèk sit entènèt nou an oswa sèvis vyole copyright ou, ou (oswa ajan ou) ka voye nou yon avi pou mande pou retire kontni an oswa materyèl la, oswa aksè a li bloke.']
['Anons yo dwe voye alekri pa imel (gade seksyon "Kontak" pou adrès imel)']
['DMCA mande pou avi ou sou vyolasyon dwa otè a genyen enfòmasyon sa yo: (1) deskripsyon travay ki gen dwa otè a ki sijè vyolasyon an; (2) deskripsyon kontni ki vyole dwa otè a ak enfòmasyon ki sifi pou pèmèt nou jwenn kontni an; (3) enfòmasyon pou kontakte ou, ki gen ladan adrès ou, nimewo telefòn ou ak adrès imel ou; (4) yon deklarasyon ou fè ki di ou gen bon lafwa ke kontni an nan fason ou pote plent la pa otorize pa mèt pwopriyete dwa otè a, oswa ajan li, oswa pa operasyon nenpòt lwa; ']
['(5) yon deklarasyon ou siyen sou penalite fo temwayaj ke enfòmasyon ki nan notifikasyon an egzat e ke ou gen otorite pou fè respekte dwa otè yo ke yo reklame ke yo vyole yo;']
['e (6) yon siyati fizik oubyen elektwonik mèt copyright la oubyen yon moun ki otorize pou aji sou non mèt copyright la. ']
['Si ou pa bay tout enfòmasyon ki anwo yo, sa ka fè ke nou pa trete plent ou a byen vit.']
['Kontak']
['Tanpri voye nou yon imèl avèk nenpòt kesyon / sijesyon.']
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
Disclaimer: medical
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