1. Njaga bobot sing sehat: Overweight utawa obesitas minangka faktor risiko utama kanggo ngembangake diabetes tipe 2.
Ngurangi bobot yen sampeyan kelebihan bobot bisa nyuda risiko kanthi signifikan.
2. Mangan panganan sing sehat: Pilih panganan sing akeh biji-bijian, woh-wohan, sayuran, protein tanpa lemak, lan produk susu sing kurang lemak.
Watesan asupan panganan olahan, omben-omben gula, lan lemak jenuh.
3. Latihan kanthi rutin: Paling ora 30 menit nindakake kegiatan fisik kanthi intensitas moderat, kayata mlaku-mlaku kanthi cepet, ing pirang-pirang dina seminggu.
Olahraga kanthi rutin bisa mbantu sampeyan njaga bobot sing sehat lan ningkatake sensitivitas insulin.
4. Ngawasi tingkat gula getih: Yen sampeyan duwe prediabetes utawa duwe risiko dhuwur kanggo ngembangake diabetes, ngawasi gula getih kanthi rutin bisa mbantu sampeyan nemokake owah-owahan awal lan nggawe penyesuaian gaya urip sing dibutuhake.
5. turu sing cukup: Kebiasaan turu sing kurang bisa nambah risiko ngalami diabetes.
Tujuane kanggo turu 7-8 jam saben wengi.
6. Ngontrol stres: Stres kronis bisa nambah risiko ngalami diabetes.
Golek cara sing sehat kanggo ngatasi stres, kayata meditasi, yoga, utawa olahraga.
7. Watesan asupan alkohol: Konsumsi alkohol sing berlebihan bisa nambah risiko ngalami diabetes.
Nèk ngombé, kudu sithik-sithik.
8. Mungkasi ngrokok: Ngrokok nambah risiko ngalami diabetes lan kondisi kesehatan kronis liyane.
Mungkasi ngrokok bisa mbantu nyuda risiko sampeyan.
9. Priksa kanthi rutin: Priksa kanthi rutin karo panyedhiya perawatan kesehatan bisa mbantu sampeyan ngawasi faktor risiko lan nggawe owah-owahan gaya urip sing dibutuhake kanggo nyegah diabetes.
10. Njupuk obat kaya sing diwenehake: Yen sampeyan wis diwenehake obat kanggo mbantu nyegah diabetes, kayata metformin, priksa manawa njupuk kaya sing diarahake dening panyedhiya perawatan kesehatan.
11. Pikirake suplemen: Sawetara suplemen, kayata kromium, magnesium, lan asam alpha-lipoic, bisa mbantu nambah sensitivitas insulin lan nyuda risiko ngalami diabetes.
Ngomong karo panyedhiya perawatan kesehatan sadurunge miwiti suplemen apa wae.
12. Tetep hydrated: Ngombe akeh banyu bisa mbantu sampeyan njaga bobot sing sehat lan nyuda risiko ngalami diabetes.
13. Aja lungguh suwe-suwe: Lungguh suwe-suwe bisa nambah risiko ngalami diabetes.
Priksa manawa sampeyan tangi lan pindhah-pindhah kanthi rutin sajrone dina.
14. Entuk vitamin D sing cukup: Tingkat vitamin D sing sithik wis ana gandhengane karo risiko diabetes sing luwih gedhe.
Priksa manawa entuk cahya srengenge sing cukup utawa njupuk suplemen vitamin D yen dibutuhake.
15. Mangan kanthi ati-ati: Mangan kanthi alon-alon lan nggatekake tandha-tandha keluwen lan kepenuhan bisa mbantu sampeyan njaga bobot sing sehat lan nyuda risiko ngalami diabetes.
16. Wates panganan sing diproses: Panganan sing diproses asring akeh lemak, gula, lan natrium sing ora sehat, sing bisa nambah risiko ngalami diabetes.
Milih panganan utuh sing ora diproses kapan wae bisa.
17. Mangan luwih akeh serat: Diet sing akeh serat bisa mbantu ngontrol gula getih lan nyuda risiko ngalami diabetes.
Mlebu akeh woh-wohan, sayuran, lan gandum wutuh ing panganan sampeyan.
18. Wates daging abang lan olahan: Asupan daging abang lan olahan sing akeh wis ana gandhengane karo risiko diabetes sing luwih dhuwur.
Pilih protein tanpa lemak, kayata pitik, iwak, utawa tahu, tinimbang.
19. Ngombé tèh ijo: Tèh ijo ngandhut antioksidan sing bisa mbantu ningkataké sensitivitas insulin lan ngurangi risiko ngalami diabetes.
20. Coba obat-obatan herbal: Sawetara ramuan, kayata gymnema, fenugreek, lan melon pait, bisa mbantu ngontrol gula getih lan nyuda risiko ngalami diabetes.
Ngomong karo panyedhiya perawatan kesehatan sadurunge njupuk obat herbal apa wae.
21. Ngontrol porsi: Mangan porsi gedhe bisa nyebabake nambah bobot lan nambah risiko ngalami diabetes.
Latihan ngontrol porsi kanthi nggunakake piring sing luwih cilik lan ngukur panganan sampeyan.
222. Wates omben-omben gula: Omben-omben gula, kayata soda lan jus woh-wohan
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.
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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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