1. Gũtũũria ũritũ ũrĩa wagĩrĩire: Gũkorũo na ũritũ wa mwĩrĩ kana kũneneha mũno nĩ ũndũ ũmwe mũnene ũrĩa ũngĩtũma mũndũ agĩe na mũrimũ wa cukari wa mũthemba wa 2.
Ũngĩnyihia ũritũ wa mwĩrĩ angĩkorũo ũrĩ na ũritũ wa igũrũ, no ũnyihie ũgwati ũcio na njĩra nene.
2. Rĩaga irio njega: Rĩaga irio irĩ na indo nyingĩ ta mbegũ, matunda, mboga, proteini, na indo ingĩ ta iria.
Ndũkarĩe irio nyingĩ iria ithondeketwo na macini, indo irĩ cukari, na maguta maingĩ.
3. Ĩkaga maũndũ ma kũnogora mwĩrĩ kaingĩ: Thiaga kahinda ka ndagĩka 30 o mũthenya o kiumia ũgĩĩka maũndũ mangĩ ta gũthiĩ na magũrũ.
Kwĩmenyeria kaingĩ no gũgũteithie kũgĩa na ũritũ mwega na kũgũteithie kũhiũrania na insulin.
4. Rora ũrĩa cukari ũingĩraga thĩinĩ wa thakame: Angĩkorũo ũrĩ na mũrimũ wa cukari kana ũrĩ ũgwati-inĩ wa kũgĩa naguo, gũthima cukari ũrĩa ũrĩ thĩinĩ wa thakame kaingĩ no gũgũteithie kũmenya mogarũrũku marĩa mangĩoneka na ihenya na ũgarũrĩre mũtũũrĩre waku.
5. Komera toro wa kũigana: kwaga toro mwega no gũtũme ũingĩhĩrũo nĩ mũrimũ wa cukari.
Geragia gũkoma mathaa mũgwanja nginya manana o ũtukũ.
6. Kũhiũrania na mĩtangĩko: Mĩtangĩko ya ihinda iraya no yongerere ũgwati wa kũgĩa na mũrimũ wa cukari.
Caria njĩra njega cia kũhiũrania na mĩtangĩko ta gwĩcũrania, yoga, kana gwĩkaga maũndũ ma kũnogora mwĩrĩ.
7. Kũnyua njohi na gĩthimi: Kũnyua njohi gũkĩria gĩthimi no gũtũme ũnyite mũrimũ wa cukari.
Angĩkorũo nĩ ũnyuaga, wĩke ũguo na gĩthimi.
8. Tiga kũnyua thigara: Kũnyua thigara nĩ kũingĩhaga ũgwati wa kũgĩa na mũrimũ wa cukari na mathĩna mangĩ ma mwĩrĩ.
Gũtiga thigara no gũgũteithie kũnyiihia ũgwati ũcio.
9. Thiĩ ũrigitagwo kaingĩ: Gũthiĩ ũrigitagwo kaingĩ nĩ ndagĩtarĩ no gũgũteithie kũmenya maũndũ marĩa mangĩtũma ũkorũo ũgwati-inĩ na ũgarũrĩre mũtũũrĩre waku nĩguo ũgirĩrĩrie mũrimũ wa cukari.
10. Hũthĩra ndawa ũrĩa wagĩrĩirũo: Angĩkorũo nĩ ũheetwo ndawa ya kũrigĩrĩria mũrimũ wa cukari, ta metformin, tigĩrĩra nĩ ũramĩhũthĩra o ta ũrĩa ndagĩtarĩ agwĩrĩte.
11. Wĩcirie ũhoro wa indo cia kuongerera ũhoti wa mwĩrĩ: Indo imwe cia kuongerera ũhoti wa mwĩrĩ ta chromium, magnesium, na alpha-lipoic acid, no iteithie mũndũ kũigua wega makĩria rĩrĩa arathimwo insulin na kũnyihanyihia ũgwati wa kũgĩa na mũrimũ wa cukari.
Arĩria na ndagĩtarĩ waku mbere ya kwambĩrĩria kũhũthĩra ndawa o yothe.
12. Hũthĩra maĩ wega: Kũnyua maĩ maingĩ no gũgũteithie ũkorũo na ũritũ mwega na ũnyihie ũgwati wa kũgĩa na mũrimũ wa cukari.
13. Gwĩthema gũikara thĩ ihinda iraya: Gũikara thĩ ihinda iraya no kuongerere ũgwati wa kũgĩa na mũrimũ wa cukari.
14. Kũrũo na vitamini D: Vitamini D ĩtarĩ nyingĩ nĩ ĩnyitanagĩra na ũgwati wa kũgĩa na mũrimũ wa cukari.
Rora kana nĩ ũrona ũtheri wa riũa wa kũigana kana ũngĩbatara, no ũnyue ndawa cia kuongerera vitamini D.
15. Wĩmenyerere kũrĩa na njĩra ya gwĩciria: Kũrĩa kahora kahora na kũrora ng'aragu yaku na kũigua ũiganĩire no gũgũteithie ũkorũo na ũritũ mwega na ũnyihie ũgwati wa kũgĩa na mũrimũ wa cukari.
16. Ndũkarĩe irio nyingĩ iria ithondeketwo na njĩra ya kũruga: Irio iria ithondeketwo na njĩra ya kũruga kaingĩ ikoragwo na maguta maingĩ matarĩ mega, cukari, na sodium, na ũndũ ũcio no ũtũme ũnyite mũrimũ wa cukari.
Hũthagĩra irio itarĩ ngũrũwe na itarĩ ndũrũ kũngĩhoteka.
17. Rĩaga irio irĩ na mĩmera mĩingĩ: Rĩaga irio irĩ na mĩmera mĩingĩ no rĩteithie kũgirĩrĩria cukari thĩinĩ wa thakame na kũnyihanyihia ũgwati wa kũgĩa na mũrimũ wa cukari.
Rĩaga matunda maingĩ, mboga, na irio ingĩ cia mũthemba o wothe.
18. Kũnyihanyihia kũrĩa nyama ndune na iria ciĩkĩirũo mĩri: Kũrĩa nyama nyingĩ ndune na iria ciĩkĩirũo mĩri nĩ kũhutanĩtie na kuongerereka kwa mũrimũ wa cukari.
Handũ ha ũguo, thuura kũrĩa irio irĩ na proteini nyingĩ ta ngũkũ, thamaki, kana tofu.
19.Nyua macani: Macani makoragwo na indo cia gũgũteithia kũhiũrania na maguta marĩa makoragwo na ũrugarĩ na kũnyihia mũrimũ wa cukari.
20. Wĩcirie ũhoro wa ndawa cia mĩmera: Mĩmera ĩmwe ta gymnema, fenugreek, na bitter melon, no ĩgũteithie kũiga cukari thĩinĩ wa thakame na kũnyihanyihia mũrimũ wa cukari.
Arĩria na ndagĩtarĩ waku mbere ya kũhũthĩra ndawa o ciothe cia mĩmera.
21. Kũmenya kũrĩa irio nini: Kũrĩa irio nyingĩ no gũtũme ũingĩhe na kwongerere ũgwati wa kũgĩa na mũrimũ wa cukari.
Wĩmenyerie kũiga irio nyingĩ na njĩra ya kũhũthĩra thani nini na gũthima.
222. Kũnyua njohi na cukari mũnini: Njohi na soda na matunda
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.
['Ũkaana: thibitarĩ']
['Website ĩno ĩkoragwo ĩrĩ ya kũrutana na kũheana ũhoro tu na ti ya kũheana ũtaaro wa ũrigitani kana ũtungata wa kĩĩmwĩrĩ.']
['Ũhoro ũrĩa ũrĩ thĩinĩ wa broshua ĩyo ndwagĩrĩirũo kũhũthĩrũo gũthima kana kũrigita mũrimũ mũna, na arĩa marenda ũtaaro wa ũrigitani magĩrĩirũo gũcaria ũteithio wa ndagĩtarĩ.']
['No wone atĩ netiwaki ya neuron ĩrĩa ĩheanaga macokio ma ciũria icio, ndĩkoragwo na ũkinyanĩru mũno ũhoro-inĩ wĩgiĩ namba. Kwa ngerekano, mũigana wa andũ arĩa magwatĩtio mũrimũ mũna.']
['Hingo ciothe caria ũtaaro wa ndagĩtarĩ kana mũndũ ũngĩ wagĩrĩire ũgima-inĩ waku wa mwĩrĩ igũrũ rĩgiĩ mũrimũ. Ndũkaanahũthie ũtaaro wa ndagĩtarĩ kana ũcererũo kũũcaria nĩ ũndũ wa ũndũ ũthomete thĩinĩ wa website ĩno. Ũngĩkorũo ũrona ta wacemania na ũndũ mũhiũ, hũra thimũ 911 kana ũthiĩ thibitarĩ ya hakuhĩ na harĩa ũrĩ. Gũtirĩ ũrata wa ndagĩtarĩ na mũrwaru wonekaga nĩ ũndũ wa website ĩno kana kũhũthĩrũo kwayo. BioMedLib kana aruti ayo a wĩra, kana mũndũ ũngĩ wothe ũrutĩte wĩra thĩinĩ wa website ĩno, ndarĩ na ũira, wa ĩmwe kwa ĩmwe kana wa ĩmwe kwa ĩmwe, wĩgiĩ ũhoro ũrĩa ũheanĩtwo ho kana ũrĩa ũhũthĩrĩtwo.']
['Ũregani: wĩyathi wa kwandĩka']
['Watho wa Digital Millennium Copyright Act wa 1998, 17 U.S.C. § 512 (the DMCA) ũheanaga ũhoti wa ene a ihoto cia wandĩki arĩa metĩkĩtie atĩ ũhoro ũrĩa ũroneka intanetiinĩ nĩ ũtharĩtie ihooto ciao kũringana na watho wa U.S. wa ihoto cia wandĩki.']
['Ũngĩkorũo na wĩtĩkio atĩ ũhoro kana kĩndũ kĩna gĩtahingũrĩtwo ũhoro-inĩ wĩgiĩ website kana ũtungata witũ nĩ gĩgũthũkia ihooto ciaku, wee (kana mũndũ ũrĩa ũgũgũthondekera) no ũtũtũmĩre notithi ũkĩũria ũhoro kana kĩndũ kĩu kĩeherio, kana ũrigĩrĩrio ndũgacihũthĩre.']
["Marũa macio magĩrĩire gũtũmwo na njĩra ya kwandĩkwo na e-mail (rora ũhoro wa andirethi gĩcunjĩinĩ kĩa 'Maũndũ ma kwaranĩria')."]
['DMCA ĩbataraga atĩ notithi yaku ya kuuna ihooto cia wandĩki ĩkorwo na ũhoro ũyũ: (1) ũtaarĩria wa wĩra ũrĩa ũrĩ na ihooto cia wandĩki ũrĩa ũrarumwo; (2) ũtaarĩria wa ũhoro ũrĩa ũrarumwo na ũhoro mũiganu wa gũtũhotithia kũmenya kũrĩa ũhoro ũcio ũrĩ; (3) ũhoro waku wa kwaranĩria, hamwe na andirethi, namba ya thimũ na andirethi ya e-mail; (4) ndũmĩrĩri yaku atĩ wĩ na wĩtĩkio mwega atĩ ũhoro ũcio ũramenererio ndũrĩ na rũtha rwa mwene wa watho, kana mũrũgamĩrĩri, kana rwa watho o wothe; ']
['(5) nĩ mwandĩkanĩire, na nĩ mũkũheo mũkaana wa kũheenania, atĩ ũhoro ũrĩa ũrĩ kĩmenyithiainĩ kĩu nĩ wa ma na atĩ mũrĩ na ũhoti wa kũhingia ihooto iria mũreganĩte nacio;']
['na (6) kĩrore kĩa mwene kĩhoto kana kĩa mũndũ wĩtĩkĩritio gwĩtongoria handũ ha mwene kĩhoto.']
['Kwaga kwandĩka ũhoro ũcio wothe no gũtũme gũtangĩka gwaku kũhĩtũke.']
['Ũhoro wa Kwaranĩria']
['Tũma ndũmĩrĩri ya kũbucia kũgerera thimũ kana thimũ ya mohoro.']
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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