1. Vanda ti kilo ya mbote: Kuvanda ti kilo mingi to nene mingi kele kigonsa ya nene ya kubasisa diabete ya mutindu ya 2.
Kuvidisa kilo kana nge kele nene kuluta lenda sadisa nge na kukonda kubela.
2. Kudia madya ya mbote: Pona madya yina kele ti bambuma mingi, bandunda, bandunda ya kukonda mafuta, mpi bima yina kele ti mafuta mingi ve.
Kudia ve madia mingi, kunwa ve malafu mingi mpi kunwa ve bima yina kele ti mafuta mingi.
3. Salaka ngalasisi mbala na mbala: Sala ngalasisi ya ngolo ve, mu mbandu kutambula nswalu, na bilumbu mingi ya mposo, na nsungi ya minuta 30.
Kusala bangalasisi mbala na mbala lenda sadisa nge na kuvanda ti nitu ya bukatikati mpi na kukuma ti ngolo ya kusala insulin.
4. Tala mbote kiteso ya sukadi na menga na nge: Kana nge kele ti maladi ya diabete to nge ke zola kukuma ti yo, kutala mbote sukadi na menga na nge lenda sadisa nge na kuzaba nswalu bansoba yina lenda monana mpi kusala bansoba yina kele mfunu.
5. Kulala mingi: Kana nge ke lala ve mbote, yo lenda sala nde nge kuma ti maladi ya diabete.
Sala ngolo na kulala bangunga 7 to 8 konso mpimpa.
6. Yidika basusi: Basusi ya ngolo lenda sala nde nge kuma ti maladi ya diabete.
Sosa mitindu ya mbote ya kunwana ti basusi, mu mbandu kuyindulula, yoga, to kusala bangalasisi.
7. Kunwa ve malafu mingi: Kunwa malafu mingi lenda sala nde nge kuma ti maladi ya diabete.
Kana nge kenwa malafu, sala yo na bukatikati.
8. Yambula kunwa makaya: Kunwa makaya ke salaka nde nge kuma ti maladi ya diabete mpi maladi ya nkaka ya ngolo.
Kuyambula kunwa makaya lenda sadisa nge na kufyotuna kigonsa ya kubela.
9. Sala ekzame mbala na mbala: Kana nge ke sala ekzame mbala na mbala ti munganga, yo lenda sadisa nge na kuzaba mambu yina lenda sala nde nge kuma ti maladi ya diabete mpi kusala bansoba yina kele mfunu sambu na kuditanina na yo.
10. Sadila nkisi mutindu munganga me songa nge: Kana bo me songa nge nkisi mosi bonso metformine sambu na kusadisa nge na kubuya maladi ya diabete, sadila yo mutindu munganga me songa nge.
11. Baka bima yina ke pesaka vitamine: Bima ya nkaka bonso chrome, magnésium, mpi alpha-lipoic acid lenda sadisa nge na kuwa ve insulin mingi mpi na kuvanda ve ti maladi ya diabete.
Solula ti munganga na nge na ntwala ya kuyantika kusadila bankisi ya nkaka.
12. Kunwa masa mingi: Kunwa masa mingi lenda sadisa nge na kuvanda ti nitu ya bukatikati mpi na kukonda kubela diabete.
13. Kutula ve nitu na kisika mosi ntangu mingi: Kutula nitu na kisika mosi ntangu mingi lenda sala nde nge kuma ti maladi ya diabete.
Sala ngolo na kutelama mpi kutambula mbala na mbala na kilumbu.
14. Baka vitamini D mingi: Bantu ke tubaka nde kana muntu kele ve ti vitamini D mingi, yandi lenda kuma ti maladi ya diabete.
Beno baka ntangu mingi na mwini to beno nwa vitamine D kana yo kele mfunu.
15. Kudia madya na dikebi yonso: Kudia malembe-malembe mpi kutula dikebi na nzala mpi na mutindu nge ke kudiwa lenda sadisa nge na kuvanda ti kilo ya mbote mpi na kufyotuna kigonsa ya kukuma ti diabete.
16. Kudia ve madia mingi ya bo me sala na bima ya nkaka: Madia ya mutindu yai ke vandaka ti mafuta mingi, sukadi mpi sodium mingi, mpi yo lenda sala nde nge kuma ti maladi ya diabete.
Kana mpila kele, dia madya yina bo me sala ve ata kima mosi.
17. Dia madia yina kele ti fibre mingi: Madia yina kele ti madia mingi lenda sadisa nge na kuyala mbote sukadi na menga mpi na kufyotuna kigonsa ya maladi ya diabete.
Beno dia bambuma mingi, bandunda, mpi bima yankaka ya bo kesalaka na bambuma ya ble.
18. Kudia ve mingi misuni ya mbwaki mpi ya bo me yidika: Bantu mingi ke diaka mingi misuni ya mbwaki mpi ya bo me yidika mbote sambu yo ke salaka nde bo kuma ti maladi ya diabete.
Kansi, beno pona madya yina kele ve ti proteine mingi, mu mbandu nsusu, mbisi, to fufu ya mbisi.
19. Kunwa ti ya mubisu: Ti ya mubisu kevandaka ti bima yina kekatulaka tiya na nitu yina lenda sadisa na kusala nde muntu kuwa ve ngolo insulin mpi yo lenda sala nde yandi bela ve diabete.
20. Sadila bankisi ya banti: Bankisi yankaka ya banti, mu mbandu gymnema, fenugrec, mpi melon amère, lenda sadisa nge na kuyala mbote sukadi na menga mpi na kufyotuna kigonsa ya kubaka diabete.
Solula ti munganga na nge na ntwala ya kusadila bankisi ya banti.
21. Kuyala madya yina nge kedya: Kudia madya mingi lenda sala nde nge kuma nene mpi nge kuma ti maladi ya diabete.
Sadila malonga ya fyoti mpi tesa madya na nge.
222. Kunwa ve malafu mingi: Malafu ya kele ti sukadi mingi, mu mbandu malafu ya bo kesalaka na nzo ti ya bo kesalaka ti bambuma
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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