1. Mante un pézu saudavel: Abuzu di peso ô abuzu di algen grandi é un di kes kuza ki ta poi algen ta ten más xansi di ten duénsa di diabétiku di tipu 2.
Si bu tene txeu pézu dimás, diminui pézu pamodi kel-li pode djuda-u.
2. Kumida ki ta da saúdi: skodje kumida ki ten txeu fruta, verdura, proteína i laiti.
Ka bu kume txeu kumida, bebida ki ten txeu asukar i kes kuza ki sta ligadu ku séksu.
Faze izersísiu di manera regular. Na kuazi tudu dia di simana, faze 30 minutu di izersísiu fíziku.
Faze izersísiu di manera regular pode djuda-u mante bu pézu i djuda bu fíziku fika más kalmu.
4. Monitoriza bu asukra na sangi: Si bu tene prublémas di asukra na sangi ô bu sta na risku di panha más txeu di es, faze kel-li sénpri ta djuda-u diskubri kalker mudansa i muda bu manera di vive.
Durmi dretu: Si bu ka ta durmi dretu, bu pode panha más duénsa di diabétiku.
Tra ténpu pa bu durmi 7 ti 8 óra tudu dia.
6. kontrola stres: stres kroniku pode omenta risku di ten duénsa di diabeti.
Djobe maneras di kontrola strés sima medita, ioga ô izersísiu.
Limita bebida: Bebida txeu pode poi algen ta ten más prubléma di ten duénsa di diabétiku.
Si bu ta bebe, faze-l ku moderason.
8. Para di fuma: Fuma ta poi algen ta ten más xansi di ten duénsa di diabétiku i di otus prubléma di saúdi.
Si bu dexa di fuma, bu pode midjora bu saúdi.
Faze izamis di saúdi sénpri. Pa bu ka ten diabeti, faze izamis di saúdi sénpri.
10. Toma bu medikamentu sima el manda-u: Si dotor manda-u toma algun medikamentu pa djuda-u, toma-l sima el manda-u.
11. Toma otus suplementu: Alguns suplementu sima krómiu, magnésiu i ásiidu alfa-lipóiku pode djuda-u xinti más faxi pa insulina entra na korpu i tanbê pode djuda-u fika ménus duenti.
Pâpia ku bu prestador di kuidadu di saúdi antis di bu kumesa kualker tipu di suplementu.
12. Ka bu dexa di bebe txeu agu: Bebe txeu agu ta djuda-u ka perde más dinheru i ta diminui risku di ten duénsa di diabétiku.
13. ivita xinta txeu ténpu: Xinta txeu ténpu pode omenta risku di ten duénsa di diabétiku.
Tra ténpu pa bu bai runion tudu dia.
14. Toma txeu vitamina D. Si bu tene poku vitamina D, kel-li pode djuda-u ten más prubléma di ten duénsa di diabétiku.
Fika sénpri na sól ô toma algun suplementu di vitamina D.
15. Obi ku bu kabésa óras ki bu ta kume: Kumida más poku i presta atenson óras ki bu sta ku fómi pode djuda-u mante bu pézu i ka panha más duénsa di diabétiku.
Ka bu kume txeu kumida ki sta na prosesamentu: Kumida ki sta na prosesamentu txeu bês ten txeu asukra, sódiu i txeu grasa ki ka ta djuda pa saúdi.
Skodje kumida ki sta linpu i ki ka sta inbrudjadu.
17. Kumida ki ten txeu fibra: Kumida ki ten txeu fibra pode djuda kontrola asukra na sangi i diminui risku di ten duénsa di diabétiku.
Tanbê nu debe kume txeu fruta, verdura i animal.
18. Ka bu kume txeu karni i karni finu: Sabe ma kume txeu karni finu i karni finu ta poi algen ta ten más xansi di ten duénsa di diabétiku.
Tanbê, skodje karni di galinha, pexi ô tofu.
19. bebe te verdi: té verdi ten txeu antioxidanti ki ta djuda-u xinti más faxi pa insulina entra na korpu i ta djuda-u fika ménus duenti.
20. Uza remédios di herba: Alguns herba sima gimnema, fénix i melon amargu pode djuda kontrola asukra na sangi i diminui risku di ten duénsa di diabétiku.
Pâpia ku bu asistenti susial antis di bu toma kalker ramedi di planta.
21. Obi ku kel ki bu ta fla: kume txeu kumida pode poi algen bira más txeu i el pode panha más duénsa di diabétiku.
Pur isu, uza pratu más pikinoti i midi kantu bu ta kume.
222. Ka bu bebe txeu bebida ki ten txeu asukar: Bebidas ki ten txeu asukar sima limonada i sumu di fruta
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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