1. Ĩkalaa wĩ na ũito mũseo: Mũndũ ũla wĩ na ũito mwingĩ kana wĩ na ũwau mwingĩ wa ĩvu (diabetes) ethĩawa na ũwau ũsu mavinda maingĩ.
Ũkakwata ũwau ũsu no ũoleke mũno ethĩwa nũnasya na ũiveta.
2. Ĩsaa lĩu mũseo: Ĩsaa lĩu wĩ na lĩu mwingĩ wa mbaa ngetha, matunda, mboka, na syĩndũ ingĩ ite na kĩlo mũno.
Ndũkatũmĩe mũno syĩndũ ila iseũvĩtw'e na syĩndũ ingĩ ta lĩu, ũkĩ, na syĩndũ ingĩ syĩ na sukalĩ.
3. Ĩka masoesi ũte kũtĩĩa: Ĩka masoesi ta ma kũthi na maaũ kwa ndatĩka ta 30 kĩla kyumwa.
Kwĩka masoesi ũteũtĩĩa no kũũtetheesye wĩthĩwe na ũito wa mwĩĩ waĩle na ũyĩthĩwa na vinya wa kũveta insulin ĩla yĩ mwĩĩnĩ waku.
4. Ĩkalaa ũisisya ũndũ ũendeee kwĩthĩwa na ũnyivu wa kĩkoonĩ kya sukalĩ: Ethĩwa wĩ na ũnyivu wa kĩkoonĩ kya sukalĩ kana ethĩwa nĩvatonyeka ũkesa kũkwatwa nĩ ũnyivu wa kĩkoonĩ kya sukalĩ, nũseo ũkasisya ũnyivu wa kĩkoonĩ kya sukalĩ kĩla wĩ nakyo nĩ kana ũmanye ethĩwa ve moalyũku ũkwona mwĩĩnĩ waku na ũyĩka moalyũku ala maĩlĩte.
5. Komaa ũkeany'a too: Mũndũ ũkomete too mũnini nũtonya kũkwatwa nĩ ũwau wa sukalĩ.
Tata ũkome masaa nyanya nginya nyanya kĩla ũtukũ.
6. Ĩkalaa wĩ metho ndũkemakĩe mũno: Kwĩmakĩa mũno no kũtume ũwa wa sukalĩ wĩthĩwa wĩ mũisyo mũnene.
Mantha nzĩa nzeo sya kũmĩanĩsya na mawĩmakĩo ta kũsũanĩa, kwĩka yoga, kana masoesi.
Ĩkalaa wĩsĩ kana ndwĩsa kũũngama ũsukumwe nĩ kĩndũ mũthenya w'onthe.
14. Ĩthĩwa na vithamini D yĩanĩtye: Andũ ala methĩawa na vithamini D ĩnini nĩmatonya kwĩthĩwa na ũwau wa sukalĩ.
Ĩkalaa ũtheeetye syũanĩ kana ũyosa ndawa sya kwaka mwĩĩ na sya kwaka mwĩĩ.
15. Ĩkalaa wĩ metho ĩla ũũya: Kũya kavola na kwĩthukĩĩsya nesa ĩla ũkwĩw'a wĩ na nzaa na wĩ mwĩanĩe no kũũtetheesye ndũkese kũya mũno na kũituma ũolanga mũisyo wa kũkwatwa nĩ ũwau wa sukalĩ.
16. Ndũkatũmĩe mũno syĩndũ ila iseũvĩtw'e na syĩndũ ingĩ ta lĩu: Syĩndũ ila iseũvĩtw'e na syĩndũ ingĩ ta lĩu nitonya kwĩthĩwa syĩ na mafuta maingĩ, sukalĩ mwingĩ, na sodium mbingĩ. Syĩndũ isu nitonya kũtuma ũwa wa sukalĩ wĩthĩwa wĩ mũisyo mũnene.
Tũmĩa nesa lĩu ũte mũuke mwingĩ.
17. Ĩya lĩu wĩ na mĩnyungo mingĩ: Kũya lĩu wĩ na mĩnyungo mingĩ no kũũtetheesye ndũkakwatwe nĩ ũwau wa sukalĩ na ũituma ũwau wa sukalĩ ũoleka.
Syĩa lĩu nesa. Waĩle kũya matunda maingĩ, mboka, na lĩu wĩ na lĩu mwingĩ wa mbaa ngetha.
18. Ndũkatũmĩe mũno nyama ndune na ila syatũmĩawa kũseũvya nyama ingĩ.
Vandũ va ũu, ĩsaa lĩu wĩ na proteini mbingĩ ta ĩkũyũ, kana ngũkũ.
19.Nyw'a kyai kyeũ: Kĩnyw'a kyai kyeũ nĩkĩthĩawa na syĩndũ ila itonya kũtuma mwĩĩ wĩthĩwa na vinya wa kũsiĩĩa mowau ta sukalĩ.
20. Tũmĩa mĩtĩ: mĩtĩ ĩmwe ta gymnema, fenugreek, na bitter melon, no ĩtetheesye mũndũ ndakakwatwe nĩ ũwau wa sukalĩ.
Neena na ndakĩtalĩ waku ũtambĩte kwosa ndawa sya mĩtĩ.
21. Ĩkalaa wĩsĩ kana ndwĩsaa kũya lĩu mwingĩ mũno.
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.
['Ũtao:']
["Kĩsese kĩĩ kĩseũvĩtw'e kwondũ wa kũmanyĩsya na kũtetheesya andũ, ĩndĩ ti kũnengane motao ma ũiiti kana ũtethyo ũngĩ."]
['Ũvoo ũla wĩ vo ndwaĩle kũtũmĩwa kũĩkĩĩthya kana mũndũ e na ũwau mũna, na ala mekwenda ũtao wa ũiiti maĩle kũneena na ndakĩtalĩ.']
["Kwa ngelekany'o, ĩla mũndũ wakũlya ĩkũlyo yĩ na namba, no amanye kana mũndũ ũsu e na ũwau mũna."]
['Kĩla ĩvinda neena na ndakĩtalĩ waku kana mũndũ ũngĩ ũsomeete maũndũ ma ũiiti. Ndũkaatate kũlea kana kũkua ĩvinda ũimũkũlya ũtao aĩ nũndũ wa maũndũ amwe wasoma Kĩsesenĩ kĩĩ. Ethĩwa wĩona ta wĩ na thĩna wa mĩtũkĩ, neena na namba ya 911 kana ũthi sivitalĩ ya mĩtũkĩ ĩla yĩ vakuvĩ.']
['Ũtao:']
['The Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (the DMCA) nĩyaĩtye kana ala me na ũthasyo wa kumĩthya syĩndũ ila syĩ Indanetinĩ nĩmaĩle kũtata ũndũ matonya nĩ kana maĩkĩĩthye kana syĩndũ ila mekumĩthya nĩsyavĩnga mĩao ya nthĩ ya Amelika.']
['Ethĩwa wĩ na mũĩkĩĩo kana ũvoo ũla wĩ kĩsesenĩ kitũ kana nthĩnĩ wa syĩndũ ila tumasya nũvĩtĩsye mĩao yaku, no ũtũtũmĩe valũa ũũtwĩĩte kana no ũtũsiĩĩe tũikamĩsome.']
["Mĩao ya DMCA yaĩtye kana no nginya ũvoo ũla ũũtũmĩa kũtũtavya kana ve kĩndũ kĩna kĩnavĩnga mĩao ya kumĩthya syĩndũ wĩthĩwe na ũvoo ũũ: (1) ũvoo ĩũlũ wa syĩndũ ila iwetetwe kana nĩsyo ivĩngĩĩsiwe nĩ mĩao ĩsu; (2) ũvoo ĩũlũ wa syĩndũ ila iwetetwe kana nĩsyo ivĩngĩĩsiwe nĩ mĩao ĩsu na ũvoo ũtonya kũtũtetheesya kũmanya vala syĩndũ isu syĩ; (3) ũndũ ũtonya kũtũtavya ũndũ ũtonya kũtũtavya ũndũ ũtonya kũũkũlya, ta vala wĩkalaa, namba yaku ya simũ, na valũa waku wa simũ; (4) ũĩkĩĩthyo ũkwonany'a kana wĩ na mũĩkĩĩo kana syĩndũ ila iwetetwe vau iyĩtĩkĩlĩtw'e nĩ ũla wĩ na ũthasyo wa kũseũvya syĩndũ, kana nĩ mũũngamĩi wasyo, kana nĩ mĩao ĩngĩ."]
["(5) ũĩkĩĩthyo kuma kwaku, ũla ũandĩkĩte ũikĩa ũkũsĩ ũte wa w'o, kana ũvoo ũla wĩ nthĩnĩ wa livoti nĩ wa w'o na kana wĩ na ũkũmũ wa kũũngamĩa maũndũ ala mawetwa nĩ ũla ũkũũmĩw'a;"]
['Na (6) saii ya mwene syĩndũ kana mũndũ ũla ũnengetwe ũkũmũ wa kwĩka maũndũ kwondũ wake.']
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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