Kiebhi ki u tena ku dilanga ku uhaxi ua ku kala ni sukidi mu manhinga?
1. Kala ni mukutu ua neme: O ku kala ni mukutu ua neme kiavulu, ku bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Se uala ni uhaxi ua kikonha, ua tokala u sosola o ima i tena ku ku bhangesa ku kala ni uhaxi iú.
2. Kala ni ukexilu uambote ua kudia: Sola kudia kuavulu, kala o kudia kua masa, ibundu, kudia kua bolo, ni kudia kua tolo kua lete.
Kana kudia ima iavulu, mba kúnua uhôlua uavulu.
3. Ku tonoka: Sota kithangana phala ku bhanga 30 a ithangana a ku tonoka mu ithangana iavulu ku semana.
O ku bhanga ikalakalu ia mukutu izuua ioso, ku tena ku kuatekesa o mukutu uê ku kala ni sauidi iambote, ni ku bhangesa o manhinga ku kalakala kiambote.
4. Tonginina kiambote o sukidi mu manhinga mê: Se uala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga, mba uala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga, tonginina kiambote o sukidi mu manhinga mê, phala kuijiia se ua mu kata muene, ni ku lungulula o ukexilu ua muenhu uê.
5.Kota kilu kia soko: O ku kamba ku zeka kiambote, ku tena ku bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Sota kukala ni kithangana kia kuzeka mu 7 mba 8 dia ji ola mu usuku.
6. Sota kudilanga ku maka: O kuthandanganha kiavulu ku tena ku bhangesa o muthu kukala ni uhaxi ua diabete.
Sota ndunge iambote phala ku dibhana ni hele, kala o kuxinganeka, kubhanga yoga mba kubhanga itonokenu.
7. Kana kúnua kiavulu: O uhôlua u tena ku bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Se ua mesena kunuá, kana kunuá kiavulu.
8. Xisa o makanha: O makanha a bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga, ni mauhaxi a mukuá.
O kueha o ku buakula ku tena ku kuatekesa ku sosola o uhaxi uê.
9. Sota dotolo izuua ioso: O dotolo u tena ku ku kuatekesa kuijiia o ima i tena ku bhangesa o muthu ku kala ni uhaxi ua diabete, ni ku lungulula o ukexilu ua muenhu uê phala ku di langa.
10. Tambula o milongo kala kia ku tangela o dotolo: Se a ku bhana milongo phala ku fidisa o uhaxi ua ku kala ni sukidi iavulu mu manhinga, kála o metformina, tambula o milongo kala kia ku tangela o dotolo.
11.Kolokota mu kudia ima ia mukuá: Saí ima ia mukuá, kála o kúdia ni menha, ni ima ia mukuá, i tena ku kuatekesa o mukutu uê ku kamba ku tambula manhinga avulu, ni ku sosolola o uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Se ua mesena ku tambula milongo, dianga kuzuela ni dotolo.
12.Kota menha avulu: O kúnua menha avulu, ku tena ku kuatekesa o muthu ku kala ni sauidi iambote, ni ku sosolola o uhaxi ua ku kala ni sukidi mu manhinga.
13. Kana kuxikama ithangana iavulu: O kuxikama ithangana iavulu ku tena ku bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Mu kiki, balumuka ni uende izuua ioso.
14. Katula o vitamina D ia soko: O ku kamba o vitamina D, ku bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Sota kukala mu muanha uavulu, mba tambula milongo i bhana o vitamina D.
15.Kolokota mu kudia kiambote: O kudia ni ku tululuka, ni kuívua kiambote kioso ki ua mu divua o nzala, ni kioso ki u mona kuila, ua-nda kukuta, ku tena ku kuatekesa o muthu ku kala ni sauidi iambote, ni ku sosolola o uhaxi ua ku kala ni sukidi mu manhinga.
16. Kana kudia ima iavulu ia bolo: O kudia kua bolo kua beta ku kala ni ima iavulu ia bolo, kála o uiki, ni ima ia mukuá dingi.
Se ki bhana, dia ima ia ubhe.
17.Dya ni izwelu yavulu: O kudya ni izwelu yavulu ku tena kukuatekesa kulanga o sukidi mu manhinga ni kusosolola o uhaxi wa diabete.
Kala ni kudia kuavulu, kála ibundu, ni idima ia mukuá.
18. Kana kudia xitu ia kusuka: O kudia kiavulu o xitu ia kusuka, ku bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Mu veji dia kiki, sola kudia kua tolo o munza, kála o mbiji, mba o kudia kua bolo.
19. nua xá ia uísu: O xá iala ni milongo i fidisa o ima ia iibha ku mukutu uetu, i tena ku bhangesa o mukutu uetu ku kamba ku tambula manhinga a tokala ku mukutu uetu, phala ku fidisa o uhaxi ua ku kala ni sukidi mu manhinga.
20. Xinganeka ku tambula milongo mu iangu: Saí iangu kála o jimnema, o fenugreek, ni melão, i tena ku kuatekesa o muthu ku kala ni sukidi iambote mu manhinga, ni ku sosolola o uhaxi ua ku kala ni sukidi mu manhinga.
Se ua mesena ku kala ni maka enhá, ua tokala kuzuela ni dotolo ande dia ku tambula milongo.
21.- Sota kudia kiambote: O kudia kiavulu ku tena ku bhangesa o muthu ku kala ni uhaxi ua ku kala ni sukidi iavulu mu manhinga.
Kana kudia ima iavulu, sola malonga ofele phala ku lamba.
222. Kana kúnua kiavulu: O ima ia mukuá i bhana makanha, kála o maji a ji 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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