1. Na-ebu ezigbo ibu: Ibu ibu ma ọ bụ ibu oké ibu bụ ihe bụ́ isi na-eme ka mmadụ nwee ọrịa shuga nke ụdị nke abụọ.
Ịkwụsị ibu ma ọ bụrụ na ị buru oke ibu pụrụ ibelata ihe ize ndụ gị n'ụzọ dị ịrịba ama.
2. Na-eri nri na-edozi ahụ: Họrọ nri nwere ọtụtụ ọka, mkpụrụ osisi, akwụkwọ nri, protein na-enweghị abụba, na ngwaahịa mmiri ara ehi na-enweghị abụba.
Belata ihe oriri ndị a na-esi ísì ụtọ, ihe ọṅụṅụ ndị nwere shuga, na abụba ndị na-edozi ahụ.
3. Na-emega ahụ mgbe nile: Na-emega ahụ ruo ihe na-erughị nkeji iri atọ, dị ka ịga ije ngwa ngwa, n'ọtụtụ ụbọchị n'izu.
Imega ahụ mgbe nile pụrụ inyere gị aka ịnọgide na-enwe ịdị arọ kwesịrị ekwesị ma mee ka insulin dịkwuo nkọ.
4. Na-enyocha ọkwa shuga gị n'ọbara: Ọ bụrụ na ị na-arịa ọrịa shuga ma ọ bụ na ị nọ n'ihe ize ndụ dị elu nke ịrịa ọrịa shuga, ịlele shuga n'ọbara mgbe nile pụrụ inyere gị aka ịchọpụta mgbanwe ọ bụla n'oge ma mee mgbanwe ndị dị mkpa n'ụzọ ndụ gị.
5. Na-ehi ụra nke ọma: Ịghara ihi ụra nke ọma pụrụ ime ka i nwekwuo ihe ize ndụ nke ịrịa ọrịa shuga.
Gbalịa na-ehi ụra nke ọma awa asaa ma ọ bụ asatọ n'abalị ọ bụla.
6. Na-achịkwa nchekasị: Nchekasị na-adịgide adịgide pụrụ ime ka ihe ize ndụ nke ịrịa ọrịa shuga dịkwuo elu.
Chọta ụzọ ndị dị mma isi nagide nrụgide, dị ka ịtụgharị uche, yoga, ma ọ bụ mmega ahụ.
7. Kwụsị ịṅụ mmanya na-aba n'anya: Ịṅụbiga mmanya na-aba n'anya ókè pụrụ ime ka ị na-arịa ọrịa shuga.
Ọ bụrụ na ị na-aṅụ mmanya, na-eme ya n'ụzọ kwesịrị ekwesị.
8. Kwụsị ịṅụ sịga: Ịṅụ sịga na-eme ka ihe ize ndụ nke ịrịa ọrịa shuga na ọrịa ndị ọzọ na-adịghị ala ala bawanye.
Na-enyocha onwe gị mgbe nile: Onye na-ahụ maka ahụ ike gị na-enyocha gị mgbe nile pụrụ inyere gị aka nyochaa ihe ndị na-akpata ihe ize ndụ gị ma mee mgbanwe ndị dị mkpa n'otú i si ebi ndụ iji gbochie ọrịa shuga.
Na- aṅụ ọgwụ dị ka e nyere gị iwu: Ọ bụrụ na e nyere gị ọgwụ iji gbochie ọrịa shuga, dị ka metformin, jide n'aka na ị na- aṅụ ya dị ka onye nlekọta ahụ ike gị gwara gị mee.
11. Tụlee ihe ndị na-edozi ahụ: Ụfọdụ ihe ndị na-edozi ahụ, dị ka chromium, magnesium, na alpha-lipoic acid, pụrụ inye aka mee ka insulin dịkwuo nro ma belata ihe ize ndụ nke ịrịa ọrịa shuga.
Gwa onye na- enye gị nlekọta ahụ ike tupu ị malite ịṅụ ọgwụ ọ bụla.
12. Na-aṅụ mmiri nke ọma: Ịṅụ ọtụtụ mmiri pụrụ inyere gị aka ịnọgide na-enwe ịdị arọ dị mma ma belata ihe ize ndụ nke ịrịa ọrịa shuga.
13. Zere ịnọ ọdụ ruo ogologo oge: Ịnọ ọdụ ruo ogologo oge pụrụ ime ka ihe ize ndụ nke ịrịa ọrịa shuga dịkwuo elu.
Jide n'aka na ị na-ebili ma na-agagharị mgbe nile n'ụbọchị.
14. Nweta vitamin D zuru ezu: E jikọtawo obere vitamin D na ihe ize ndụ dị ukwuu nke ịrịa ọrịa shuga.
Jide n'aka na ị na-enweta ìhè anyanwụ zuru ezu ma ọ bụ na-aṅụ vitamin D ma ọ bụrụ na ọ dị mkpa.
Na-eri nri n'echeghị echiche: Iri nri nwayọọ nwayọọ ma na-aṅa ntị n'ihe ndị na-egosi na agụụ na-agụ gị nakwa na afọ juru gị pụrụ inyere gị aka ịnọgide na-enwe ịdị arọ kwesịrị ekwesị ma belata ihe ize ndụ nke ịrịa ọrịa shuga.
16. Kwụsị iri nri ndị a kwadebere nke ọma: Nri ndị a kwadebere nke ọma na-enwekarị abụba ndị na-adịghị mma, shuga, na sodium, bụ́ ndị pụrụ ime ka ị na-arịa ọrịa shuga.
Mgbe ọ bụla o kwere mee, na-ahọrọ nri ndị a na-emebeghị ka ha sie ike.
17. Na-eri nri nwere ọtụtụ eriri: Nri nwere ọtụtụ eriri pụrụ inyere gị aka ịchịkwa shuga dị n'ọbara ma belata ihe ize ndụ nke ịrịa ọrịa shuga.
18. Kwụsị iri anụ na-acha ọbara ọbara na nke a na-arụ ọrụ nke ọma: E jikọtawo iri anụ na-acha ọbara ọbara na nke a na-arụ ọrụ nke ọma na ịbawanye ihe ize ndụ nke ịrịa ọrịa shuga.
Họrọ protein ndị na-adịghị abụba, dị ka ọkụkọ, azụ, ma ọ bụ tofu, kama nke ahụ.
Na-aṅụ tii na-acha akwụkwọ ndụ akwụkwọ ndụ: Tea na-acha akwụkwọ ndụ akwụkwọ ndụ nwere antioxidants ndị pụrụ inye aka mee ka insulin dịkwuo nro ma belata ihe ize ndụ nke ịrịa ọrịa shuga.
20. Tụlee ọgwụ ndị e ji ahịhịa eme: Ụfọdụ ahịhịa, dị ka gymnema, fenugreek, na melon na-egbu mgbu, pụrụ inyere gị aka ịchịkwa shuga dị n'ọbara ma belata ihe ize ndụ nke ịrịa ọrịa shuga.
Gwa onye na- enye gị nlekọta ahụ ike tupu i were ọgwụ ọ bụla e ji ahịhịa mee.
21. Na-achịkwa ihe ị na-eri: Iri ihe buru ibu pụrụ ime ka ị dị arọ ma mee ka ihe ize ndụ nke inwe ọrịa shuga dịkwuo elu.
Na-emega ahụ site n'iji obere efere na-eri nri ma na-atụle ihe ị na-eri.
222. Belata ihe ọ drinksụ drinksụ na-atọ ụtọ: Ihe ọ drinksụ drinksụ na-atọ ụtọ, dị ka soda na mkpụrụ osisi
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.
Nkwupụta: ọgwụgwọ
A na-enye weebụsaịtị a maka ebumnuche agụmakwụkwọ na ozi naanị ma ọ bụghị inye ndụmọdụ ahụike ma ọ bụ ọrụ ọkachamara.
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Biko rịba ama na netwọkụ akwara nke na-emepụta azịza nye ajụjụ ndị ahụ, bụ ihe na-ezighi ezi mgbe ọ na-abịa na ọnụọgụ ọnụọgụ. Dịka ọmụmaatụ, ọnụọgụ ndị mmadụ chọpụtara na ọrịa akọwapụtara.
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Mkparịta ụka
Biko zitere anyị email na ajụjụ ọ bụla / aro.
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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