1. Ṭṭef deg taẓayt yelhan: Azuk neɣ tuzzma d yiwen seg imgan imeqqranen n umihi i d-yettmagar waṭṭan n sskeṛ n ṣṣenf wis 2.
Ma tneqseḍ deg lmizan ma tεeddaḍ deg lmizan, tzemreḍ ad tessenqeszeḍ s waṭas amihi-inek.
2. Ečč ayen yelhan i tezmert: Fren ayen yeččuren d irden, igumma, lxeḍra, iprutinen ur nesɛi ara zzit, d ifarisen n uyefki ur nesɛi ara aṭas n zzit.
Ḥader učči n wučči imsewwaṛen, n tissit yesɛan sskeṛ, d wučči yeččuṛen d zzit.
3. Lxedmet n tfekka s waṭas: Xdem ma drus 30 n ddqayeq n waddal n lǧehd ameẓyan, am tikli s zzerban, deg tuget n wussan n ddurt.
Asexdem n waddal s wudem unṣib yezmer ad k-iεiwen ad teṭṭfeḍ deg taẓayt yelhan yerna ad twenneεḍ asedhu n insulin.
4. Ẓer ma yella tesεiḍ sskeṛ deg idammen: Ma yella tesεiḍ liḥala n sskeṛ uqbel ad d-yeffeɣ neɣ ma yella tzemreḍ ad t-tesεuḍ, ẓer ma yella tesεiḍ sskeṛ deg idammen akken ilaq.
5. Ṭṭes ddeqs: yir tanumi n yiḍes tezmer ad ternu amihi-inek n waṭṭan n sskeṛ.
Sεu iswi n 7-8 n tsaεtin n yiḍes yelhan yal iḍ.
6. Ssenqed asnezgem: Asnezgem arurad yezmer ad yesnerni amihi-inek n waṭṭan n sskeṛ.
Af-d ttawilat yelhan akken ad tṣebreḍ i uḥebber ɣef uεetteb, am usefhem, yoga neɣ addal.
7. Ḥader tissit n larkul: Tissit n larkul s waṭas tezmer ad ternu amihi-inek n waṭṭan n ssker.
Ma teswamt, ssemt s ttawil kan.
8. Ḥbes akeyyef: Akeyyef yettnerni amihi-inek n waṭṭan n sskeṛ d waṭṭanen-nniḍen n tezmert ur nḥellu ara.
Aḥbas n ukeyyef yezmer ad k-iεawen ad tessenqes amihi-inek.
9. Ẓer-d iman-ik yal tikkelt: Imuḍan n ssker i d-yettmagar umejjay-ik zemren ad k-εiwnen ad tεasseḍ ayen i d-yettawin amihi-inek u ad tgeḍ ibeddilen ilaqen deg wamek tettidireḍ akken ad tḥadreḍ ɣef ssker.
10. Sseqdec ddwa akken i k-t-id-yenna umejjay: Ma yettunefk-ak-d ddwa i wakken ad tεawneḍ ad teḥbseḍ sskeṛ, am metformin, ẓer ma tesseḍ-it akken i k-t-id-yenna umejjay.
11. Xemmem ɣef isufar: Kra n isufar, am ukrumi, amagnisi, d ummid alfa-lipoic, zemren ad εiwnen ad snernin asedhu n insulin u ad ssneqsen amihi-inek n waṭṭan n sskeṛ.
Mmeslay akked umejjay-ik uqbel ad tebduḍ kra n ussumer.
12. Qqim akken teččureḍ d aman: Tissit n waṭas n waman tezmer ad k-tεiwen ad teṭṭfeḍ deg lmizan yelhan yerna ad tessenqes deg umihi n waṭṭan n sskeṛ.
13. Ur ttɣimi ara aṭas: Ma teqqimeḍ aṭas, tzemreḍ ad ternuḍ amihi n waṭṭan n sskeṛ.
Ԑreḍ ad tekkreḍ u ad tbeṭṭuḍ s waṭas deg wass.
14. Awi ddeqs n tvitamin D: Iḥricen n tvitamin D ur nqewwa ara ttwasduklen d umihi meqqren n waṭṭan n sskeṛ.
Ẓer ma tettekkseḍ ddeqs n tafat n yiṭij neɣ ma teḥwaǧeḍ, awi-d taṛbut n tvitamin D.
15. Ssexdem učči s leḥder: Ma tettetteḍ s ttawil yerna tettarraḍ ddhen i lexṣaṣ d uεebbuḍ yeččuren, d ayen ara k-iεiwnen ad teṭṭfeḍ deg lmizan yelhan yerna ad tessenqes tegnit ideg ara tḍurrḍ sskeṛ.
16. Ssenqes seg učči imsewwaṛen: učči imsewwaṛen yezga yeččur d tiẓidanin ur nelhi, sskeṛ, d sodyum, ayen izemren ad yesnerni amihi-inek n waṭṭan n sskeṛ.
Xtir učči ur nemmugger ara, ur nemmugger ara melmi i tzemreḍ.
17. Ečč ugar n uẓeṭṭa: učči yeččuren d uẓeṭṭa yezmer ad d-yefk afus i usnerni n uḥader n ssekker deg yidammen u ad yessenqes amihi-inek n waṭṭan n sskeṛ.
Ssečč aṭas n yigumma, n lxeḍra, d yirden deg tiremt-ik.
18. Ssenqes seg uksum azeggaɣ d uksum imseddayen: Asseqdec ameqqran n uksum azeggaɣ d uksum imseddayen yettwasdukkel d umihi meqqren n waṭṭan n ssker.
Xtir deg umkan-is iprutinen ur nesɛi ara aksum, am uyaziḍ, lḥut, neɣ tofu.
19. Swemt atay azegzaw: Atay azegzaw deg-s antioksidanen izemren ad εiwnen ad twenneε tuḥsibt n insulin u ad yenqes umihi n waṭṭan n sskeṛ.
20. Xemmem ɣef ddwawi n yemɣan: Kra n yimɣan, am gymnema, fenugreek, d melun aqerḥan, zemren ad k-εiwnen ad twenneḍ akayad n ssekker deg idammen u ad tessenqes deg umihi n waṭṭan n sskeṛ.
Mmeslay akked umejjay-ik uqbel ad tesqedceḍ kra n usafar n yimɣan.
21. Ssenqed amek ara tḥekmeḍ amur: učči n tneqqiḍin timeqqranin yezmer ad d-yawi ɣer tuget n taẓayt yerna ad yesnerni amihi-inek n waṭṭan n sskeṛ.
Ssexdem tiqbac timecṭuḥin yerna ssenqed lqut-ik.
222. Ssenqes tissit yesεan sskeṛ: Isitmen yesεan sskeṛ, am soda d waman n yigumma
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.
['Anfafad: amejjay']
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['Ttxil-k ẓer belli azeṭṭa amseddayan i d-yettaken tiririyin i tuttriwin, ur iṣeḥḥa ara mliḥ ma yella d ayen yerzan uḍḍun. D amedya, amḍan n yimdanen yettwaḍḍfen s kra n waṭṭan.']
['Ssutur dima ṛṛay n ṭṭbib-ik neɣ n kra n umejjay-nniḍen ara iwalmen ɣef waṭṭan-ik. Ɣur-k ad tḥeqreḍ ṛṛay n ṭṭbib amsadur neɣ ad tεeṭṭleḍ deg usuter-is ɣef lǧal n kra i teɣriḍ deg usmel-a. Ma tɣileḍ ahat tesεiḍ liḥala n tεeǧlanit deg tezmert, siwel 911 neɣ ṛuḥ ɣer texxamt n tεeǧlanit i d-iqerben. Ulac assaɣ gar ṭṭbib d umuḍin i d-yettnulfun s usmel-a neɣ aseqdec-is. BioMedLib neɣ ixeddamen-is, neɣ kra n win yettekkiyen deg usmel-a, ur d-ttaken ara yakk kra n yisumren, s wawal neɣ s usemres, ɣef ayen yerzan isallen i d-yettunefken dagi neɣ aseqdec-is.']
['Anekcum: azref n uḍfar']
['Asaḍuf n umeskar n yizerfan n wemdan n alfin (Digital Millennium Copyright Act) n 1998, 17 U.S.C. § 512 (DMCA) yettak-d ttawil i yimeskaren n yizerfan n wemdan i yumnen belli ayen i d-yettbanen deg Internet yettḍurru izerfan-nsen ddaw usaḍuf n umeskar n yizerfan n wemdan n Marikan. ']
['Ma tumneḍ s wul yelhan belli kra n taɣult neɣ taɣawsa yettwafken deg unermes-nneɣ neɣ deg yiqeddacen-nneɣ tegzem azref-ik n uḥraz, tzemreḍ (neɣ amsedday-ik) ad aɣ-d-tazneḍ izen akken ad nessuter asuffeɣ n taɣult neɣ n taɣawsa-nni, neɣ ad nessader tuqqna ɣer-s. ']
['Isental yessefk ad ttwazen s tira s yimayl (ẓer asebter "Contact" i tansa n yimayl).']
['DMCA teḥwaǧ isalli-inek n tukksa n yizerfan yettwanekṛen ad d-yeglu s yisallen-a: (1) asegzi n umahil yettwaḥerzen s yizerfan yettwanekṛen i d-yettwanekren; (2) asegzi n uḍris yettwanekren d yisallen ara aɣ-yeǧǧen ad d-naf uḍris-nni; (3) isallen n usiwel inek, ladɣa tansa-inek, uṭṭun n tilifun d tansa imayl; (4) awal sɣur-k d akken tumneḍ s wayen yelhan belli aḍris-nni s wamek i d-tettcetkiḍ ur yettwasemres ara sɣur bab n yizerfan, neɣ amesten-is, neɣ s useqdec n kra n usaḍuf; ']
['(5) yiwet n tseddi sɣur-k, yettwatten s uḥasef n lekdeb, d akken isallen yellan deg uzenzi d iṣeḥḥan u tesεiḍ azref ad tesseḍruḍ izerfan umeskar i d-yeqqaren ttwarẓen; ']
['akked (6) azmul n tfekka neɣ n tuqqna tagensit n bab n yizerfan neɣ n umdan yettwafernen ad yexdem s yisem n bab n yizerfan. ']
['Ma ur d-terriḍ ara isallen-agi akk, yezmer ad d-yeglu s uεeṭṭel deg usefrek n ucetki-inek.']
['Assaɣ']
['Ttxil-k azen-aɣ-d imayl ma tesεiḍ asteqsi / asumer.']
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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