How to prevent Diabetes?

Ni gute wakwirinda diyabete?

1.Komeza kugira ibiro byiza: Kugira ibiro birenze cyangwa umubyibuho ukabije ni kimwe mu bintu bishobora gutuma umuntu arwara diyabete y'ubwoko bwa 2.

Kugabanya ibiro niba ufite umubyibuho ukabije bishobora kugabanya cyane ibyago byo kurwara iyo ndwara.

2. Kurya indyo yuzuye: Hitamo indyo irimo ibinyampeke, imbuto, imboga, poroteyine zidafite ibinure byinshi n'amata adafite ibinure byinshi.

Jya ugabanya ibyokurya bidafashije, ibinyobwa birimo isukari nyinshi n'amavuta menshi.

3. Gukora siporo buri gihe: Kora siporo yo kugenda n'amaguru byibuze iminota 30 hafi buri munsi mu cyumweru.

Gukora siporo buri gihe bishobora gutuma ukomeza kugira ibiro byiza kandi bigatuma umubiri utabura umusemburo wa insuline.

4. Genzura igipimo cy'isukari yo mu maraso: Niba ufite isukari iri hejuru cyangwa ushobora kurwara diyabete, kugenzura buri gihe igipimo cy'isukari yo mu maraso bishobora kugufasha gutahura hakiri kare ko hari aho ihindutse, kandi bigatuma ugira icyo uhindura ku mibereho yawe.

5.Jya uruhuka bihagije: Kudasinzira neza bishobora gutuma urwara diyabete.

Jya usinzira amasaha 7 kugeza ku 8 buri joro.

6.Kwirinda guhangayika: Guhangayika cyane bishobora gutuma urushaho kurwara diyabete.

Jya ushaka uko wagabanya imihangayiko wifashishije uburyo bwiza bwo gutekereza, yoga cyangwa siporo.

7.Kugabanya inzoga unywa: Kunywa inzoga nyinshi bishobora gutuma urushaho kurwara diyabete.

Niba unywa inzoga, ujye uzinywa mu rugero.

8. Kureka itabi: Kunywa itabi byongera ibyago byo kurwara diyabete n'izindi ndwara zidakira.

Kureka itabi bishobora kugufasha kugabanya ibyago byo kurwara iyo ndwara.

9. Jya wisuzumisha buri gihe: Kwisuzumisha buri gihe kwa muganga bishobora kugufasha kumenya ibintu bishobora gutuma urwara diyabete, kandi bigatuma uhindura uko wari usanzwe ubaho kugira ngo wirinde iyo ndwara.

10. Jya ufata imiti ukurikije amabwiriza wahawe: Niba hari imiti uhawe kugira ngo wirinde diyabete, urugero nka metformin, jya uyinywa ukurikije amabwiriza wahawe n'abaganga.

11.Koresha imiti y'inyongera: Imiti imwe n'imwe y'inyongera, urugero nka chromium, magnesium na alpha-lipoic acid, ishobora gutuma umubiri utabura isukari mu mubiri, bityo bikagabanya ibyago byo kurwara diyabete.

Vugana n'umuganga wawe mbere yo gutangira gufata imiti y'inyongera.

12.Kunywa amazi menshi: Kunywa amazi menshi bishobora gutuma ukomeza kugira ibiro byiza kandi bikagabanya ibyago byo kurwara diyabete.

13. Kwirinda kwicara igihe kirekire: Kwicara igihe kirekire bishobora kongera ibyago byo kurwara diyabete.

Jya ubyuka buri gihe kandi ukore siporo buri munsi.

14. Fata vitamine D ihagije: Vitamine D nke ifitanye isano no kwiyongera kw'ibyago byo kurwara diyabete.

Jya ureba niba ufite umwanya uhagije wo kujya ku zuba cyangwa se niba ukeneye gufata vitamini D.

15.Jya wita ku mirire yawe: Kurya gahoro gahoro no kwitondera ibimenyetso by'inzara n'uko wumva uhaze, bishobora kugufasha kugira ibiro byiza no kugabanya ibyago byo kurwara diyabete.

16.Kugabanya ibiryo bitunganyirijwe mu nganda: Ibiryo bitunganyirijwe mu nganda akenshi biba birimo ibinure byinshi, isukari na sodiyumu, bishobora gutuma urushaho kurwara diyabete.

Mu gihe bishoboka, jya urya ibyokurya bitetse kandi bitogosheje.

17. Kurya imboga nyinshi: Kurya ibiryo bikungahaye ku ntungamubiri bishobora gutuma isukari mu maraso itaguma mu mubiri kandi bikagabanya ibyago byo kurwara diyabete.

Mu byo urya ujye urya imbuto, imboga n'ibinyampeke byinshi.

18.Kugabanya inyama zitukura n'inyama zokeje: Kurya inyama zitukura n'inyama zokeje cyane bishobora gutuma umuntu arwara diyabete.

Ahubwo jya urya ibintu birimo poroteyine nke, urugero nk'inkoko, amafi cyangwa tofu.

19.Nywa icyayi cy'icyatsi: icyayi cy'icyatsi kirimo imisemburo ituma umubiri utabura isukari mu mubiri, kandi kikanagabanya ibyago byo kurwara diyabete.

20.Koresha imiti y'ibyatsi: Ibyatsi bimwe na bimwe, urugero nk'ibyatsi byitwa gymnema, fenugreek na bitter melon, bishobora gutuma isukari mu maraso itaguma mu mubiri wawe kandi bikagabanya ibyago byo kurwara diyabete.

Vugana n'umuganga wawe mbere yo gufata imiti iyo ari yo yose ikomoka ku bimera.

21.Kwirinda kurya ibiryo byinshi: Kurya ibiryo byinshi bishobora gutuma wiyongera ibiro kandi bikongera ibyago byo kurwara diyabete.

Jya wihatira kugabanya ibyo urya, ukoreshe amasahani mato kandi ugire aho upimira.

222. Kwirinda ibinyobwa birimo isukari nyinshi: ibinyobwa birimo isukari nyinshi, urugero nka za soda n'umutobe w'imbuto

['Ibitabo']

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

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.

['Icyitonderwa: ubuvuzi']

["Uru rubuga rwashyiriweho kwigisha abantu no kubaha amakuru gusa, ntirutanga inama ku birebana n'ubuvuzi cyangwa ngo rukore nk'ikigo gitanga serivisi z'ubuvuzi."]

["Amakuru atangwa n'iyi porogaramu ntagomba gukoreshwa mu gusuzuma cyangwa kuvura ikibazo cy'uburwayi cyangwa indwara runaka, kandi abashaka inama z'ubuvuzi bagombye kugisha inama umuganga ubifitiye uburenganzira."]

['Nyamuneka menya ko imbuga nkoranyambaga zitanga ibisubizo kubibazo, ntabwo zifite ukuri mugihe kijyanye numubare. Kurugero, umubare wabantu basanzwemo indwara runaka.']

["Buri gihe ujye usaba inama umuganga wawe cyangwa undi muntu wemewe mu bijyanye n'ubuzima ku bijyanye n'uburwayi. Ntuzigere wirengagiza inama z'abaganga cyangwa ngo utinde kuzisaba bitewe n'ikintu wasomye kuri uru rubuga. Niba utekereza ko ufite ikibazo cyihutirwa, hamagara 911 cyangwa ujye ku ivuriro rikwegereye. Nta mubano hagati y'umuganga n'umurwayi ukorwa n'uru rubuga cyangwa ikoreshwa ryarwo. Yaba BioMedLib cyangwa abakozi bayo, cyangwa undi muntu wese wagize uruhare kuri uru rubuga, nta gihamya batanga, yaba igaragara cyangwa itagaragara, ku bijyanye n'amakuru atangwa hano cyangwa ikoreshwa ryayo."]

["Ibirego: uburenganzira bw'umuhanzi"]

["Itegeko ryo mu 1998 ryerekeye uburenganzira bw'ibihumbi by'ibihumbi by'ibihumbi by'ibihumbi, 17 U.S.C. § 512 (DMCA) ritanga ubujurire ku bafite uburenganzira bw'umuhanzi bemera ko ibintu bigaragara kuri interineti bibangamira uburenganzira bwabo hakurikijwe amategeko y'uburenganzira bw'umuhanzi muri Amerika. "]

['Niba wemera ko ibintu cyangwa ibikoresho byashyizwe ku rubuga rwacu cyangwa serivisi bitubahiriza uburenganzira bwawe, wowe (cyangwa umuhagarariye) ushobora kutwoherereza ubutumwa udusaba ko ibyo bintu cyangwa ibikoresho bikurwaho, cyangwa ko utabikoresha.']

['Itangazo rigomba koherezwa mu nyandiko kuri interineti (reba ahanditse "Kwitaba" kugira ngo ubone aderesi ya interineti). ']

["DMCA isaba ko imenyesha ryawe ry'ikirego cyo kuvutswa uburenganzira rikubiyemo amakuru akurikira: (1) ibisobanuro by'igikorwa kirengera uburenganzira bw'umuhanzi kivugwaho kuvutswa uburenganzira; (2) ibisobanuro by'ibikubiyemo bivugwa ko ari ukurenga ku mategeko n'amakuru ahagije atuma dushobora kubona ibikubiyemo; (3) amakuru yo kuguhamagaraho, harimo aderesi yawe, nomero ya terefone na aderesi imeyiri; (4) inyandiko yawe ivuga ko ufite icyizere ko ibikubiyemo mu buryo bwatanzwe nta burenganzira bifite na nyiri uburenganzira bw'umuhanzi, cyangwa umukozi we, cyangwa mu mategeko ayo ari yo yose; "]

["(5) inyandiko yawe isinyweho, uhanishwa kubeshya, yemeza ko amakuru ari mu itangazo ari ukuri kandi ko ufite ububasha bwo kurengera uburenganzira bw'umuhanzi uvugwaho kubwamburwa; "]

["kandi (6) umukono usanzwe cyangwa wa elegitoroniki w'ufite uburenganzira ku nyandiko cyangwa uw'umuntu wabiherewe uburenganzira bwo gukora mu izina ry'ufite uburenganzira ku nyandiko. "]

['Kudatanga amakuru yose yavuzwe haruguru bishobora gutuma ikibazo cyawe gitinda gukemurwa.']

['Uko twavugana na we']

['Ohereza imeri ikibazo / igitekerezo.']

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.

Choose whole, unprocessed foods whenever possible.

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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