1. Kula da nauyin lafiya: Kasancewa mai kiba ko kiba babban haɗari ne ga kamuwa da ciwon sukari na 2.
Idan ka rage nauyi idan kana da kiba zai iya rage haɗarin ciwon sosai.
2. Ku ci abinci mai kyau: Ku zaɓi abinci mai wadataccen hatsi, 'ya'yan itatuwa, kayan lambu, furotin mara ƙiba, da kayan kiwo marasa ƙiba.
Ka rage cin abinci mai ɗanɗano da kuma mai.
3. Motsa jiki a kai a kai: Ka yi aƙalla minti 30 na motsa jiki mai sauƙi, kamar tafiya da sauri, a yawancin ranakun mako.
Motsa jiki a kai a kai zai taimake ka ka kasance da jiki mai kyau kuma zai sa ka riƙa shan insulin.
4. Ka lura da yawan sukarin da ke cikin jininka: Idan kana da ciwon sukari ko kuma kana cikin haɗarin kamuwa da shi, bincika yawan sukarin da ke cikin jininka zai taimaka maka ka san ko akwai wani canji da ke faruwa kuma ka yi gyara a salon rayuwarka.
5. Samun isasshen bacci: Rashin isasshen bacci na iya kara maka hadarin kamuwa da ciwon suga.
Ka yi ƙoƙari ka riƙa yin barci na awa bakwai zuwa takwas kowane dare.
6. Kula da damuwa: Damuwa na yau da kullun na iya ƙara haɗarin kamuwa da ciwon sukari.
Ka nemi hanyoyin da za su taimaka maka ka rage damuwa, kamar yin bimbini ko yoga ko kuma motsa jiki.
7. Iyakance shan giya: Yawan shan giya na iya kara maka hadarin kamuwa da ciwon suga.
Idan kana shan giya, ka yi hakan daidai wa daida.
8. Ka daina shan taba: Shan taba yana kara maka hadarin kamuwa da ciwon suga da sauran cututtukan da ba su da magani.
Barin shan taba zai iya rage haɗarin.
9. Ka riƙa duba lafiyarka a kai a kai: Bincike na kai a kai da likitanka zai iya taimaka maka ka lura da abubuwan da za su iya sa ka kamu da ciwon sukari kuma ka yi canje-canje a salon rayuwarka don ka guji ciwon.
10. Shan magani kamar yadda aka rubuta: Idan an rubuta maka magani don taimakawa hana ciwon sukari, kamar su metformin, ka tabbata ka sha shi kamar yadda likitanka ya umurta.
11. Yi la'akari da kari: Wasu kari, kamar su chromium, magnesium, da alpha-lipoic acid, na iya taimakawa wajen inganta ƙwayar insulin da rage haɗarin kamuwa da ciwon sukari.
Yi magana da mai ba da lafiyar ka kafin ka fara shan wani ƙarin.
12. Ka riƙa shan ruwa sosai: Shan ruwa sosai zai taimaka maka ka kasance da jiki mai kyau kuma zai rage haɗarin ciwon sukari.
13. Guji zama na dogon lokaci: Zama na dogon lokaci na iya kara maka hadarin kamuwa da ciwon suga.
Ka tabbata ka tashi ka motsa a kai a kai a cikin yini.
14. Samun isasshen bitamin D: An danganta ƙananan matakan bitamin D da haɗarin kamuwa da ciwon sukari.
Tabbatar samun isasshen hasken rana ko ɗaukar ƙarin bitamin D idan ya cancanta.
15. Ka riƙa cin abinci a hankali: Cin abinci a hankali da kuma mai da hankali ga yunwar da kake ji da kuma yawan abincin da kake ci zai taimaka maka ka ci gaba da kasancewa da jiki mai kyau kuma zai rage haɗarin ciwon sukari.
16. Ka rage cin abinci mai sarrafawa: Abincin da aka sarrafa yana da yawan kitse, sukari, da sodium, wanda zai iya kara maka hadarin kamuwa da ciwon suga.
Ka riƙa cin abinci marar yisti idan zai yiwu.
17. Ku ci karin fiber: Abincin mai dauke da fiber zai iya taimakawa wajen inganta sarrafa sukarin jini da rage hadarin kamuwa da ciwon suga.
Ka riƙa cin 'ya'yan itatuwa da kayan lambu da hatsi sosai.
18. Iyakance jan nama da sarrafa shi: An danganta yawan cin jan nama da sarrafa shi da karuwar haɗarin kamuwa da ciwon sukari.
Maimakon haka, ka zaɓi abinci mai gina jiki kamar kaza, kifi, ko kuma tofu.
19. Shan koren shayi: Koren shayi yana ɗauke da sinadarin antioxidants da zai iya taimaka wajen rage ciwon sukari.
20. Yi la'akari da magungunan ganye: Wasu ganye, kamar gymnema, fenugreek, da kuma barkono mai ɗaci, na iya taimakawa wajen inganta kula da sukarin jini da rage haɗarin kamuwa da ciwon sukari.
Yi magana da likitanka kafin shan kowane magani na ganye.
21. Kula da yawan abinci: Cin abinci mai yawa na iya haifar da karuwar nauyi da kara hadarin kamuwa da ciwon suga.
Ka riƙa amfani da ƙananan faranti kuma ka auna abincin da kake ci.
222. Ka rage shan abubuwan sha masu zaki: Abin sha masu zaki, kamar su soda da ruwan 'ya'yan itace
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.
['Bayanin sanarwa: likita']
['Wannan shafin yanar gizon don ilimantarwa ne kawai ba don ba da shawara ko kuma ba da shawara ta likita ba.']
['Bai kamata a yi amfani da bayanin da aka bayar don gano ko magance matsalar lafiya ko cuta ba, kuma waɗanda suke neman shawarar likita na sirri ya kamata su tuntuɓi likitan da ke da lasisi.']
['Lura cewa hanyar sadarwar jijiyoyin da ke samar da amsoshin tambayoyin, ba ta da daidaito musamman idan ya zo ga abun cikin lamba. Misali, yawan mutanen da aka gano suna da takamaiman cuta.']
["Koyaushe nemi shawarar likitanka ko wani ƙwararren mai ba da lafiya game da yanayin likita. Kada ka taɓa yin watsi da shawarar likita ko jinkiri wajen neman ta saboda wani abu da ka karanta a wannan rukunin yanar gizon. Idan kuna tsammanin kuna da matsalar gaggawa ta likita, kira 911 ko je zuwa ɗakin gaggawa mafi kusa nan da nan. Babu wata alaƙar likita da mara lafiya da aka ƙirƙira ta wannan rukunin yanar gizon ko amfaninsa. BioMedLib ko ma'aikatanta, ko kowane mai ba da gudummawa ga wannan rukunin yanar gizon, ba su yin kowane wakilci, bayyane ko a bayyane, dangane da bayanan da aka bayar a nan ko amfaninsa."]
['Bayanin haƙƙin mallaka']
['Dokar haƙƙin mallaka ta Millennium ta 1998, 17 U.S.C. § 512 (DMCA) tana ba da damar neman masu haƙƙin mallaka waɗanda suka yi imanin cewa kayan da ke bayyana a Intanet sun keta haƙƙinsu a ƙarƙashin dokar haƙƙin mallaka ta Amurka. ']
['Idan kun yi imani da gaskiya cewa duk wani abun ciki ko kayan da aka samar dangane da gidan yanar gizon mu ko ayyukanmu ya keta haƙƙin mallaka, ku (ko wakilin ku) na iya aiko mana da sanarwa don neman cire abun ciki ko kayan, ko toshe damar zuwa gare shi. ']
["Dole ne a aika da sanarwa a rubuce ta hanyar imel (duba sashin 'Saduwa' don adireshin imel). "]
['DMCA tana buƙatar sanarwar ku game da zargin keta haƙƙin mallaka ya haɗa da waɗannan bayanan: (1) bayanin aikin haƙƙin mallaka wanda shine batun zargin cin zarafin; (2) bayanin abin da ake zargi da cin zarafin abun ciki da kuma isasshen bayani don ba mu damar gano abun ciki; (3) bayanin tuntuɓar ku, gami da adireshin ku, lambar tarho da adireshin imel; (4) sanarwa daga gare ku cewa kuna da kyakkyawan imani cewa abun cikin yadda ake korafin ba shi da izinin mai haƙƙin mallaka, ko wakilinsa, ko ta aikin kowace doka; ']
['(5) sanarwa daga gare ku, wanda aka sanya hannu a ƙarƙashin hukuncin shaidar zur, cewa bayanin da ke cikin sanarwar daidai ne kuma kuna da ikon aiwatar da haƙƙin mallaka wanda ake zargin an keta shi; ']
['da (6) sa hannu na zahiri ko na lantarki na mai haƙƙin mallaka ko mutumin da aka ba shi izinin yin aiki a madadin mai haƙƙin mallaka. ']
['Rashin hada dukkan bayanan da ke sama na iya haifar da jinkiri wajen aiwatar da korafin ka.']
['Tuntuɓi']
['Da fatan za a aiko mana da imel tare da kowace tambaya / shawara.']
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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['Game da']
["BioMedLib yana amfani da kwamfutoci na atomatik (algorithms na koyon inji) don samar da nau'ikan tambaya da amsa."]
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