1. mantegnî un peiso san: ëse tròppo gròsso ò obeso o l"é un di ciù grendi fattoî de reisego pe sviluppâ o diabete de tipo 2.
Perde o peiso se t'æ un peiso tròppo gròsso peu redue de mainea significativa o teu reisego.
2. mangiâ unna dieta sana: çerne unna dieta ricca de gran, fruta, verdua, proteiñe magre e produti da-o læte basso in grassi.
Limita o teu consumo de alimenti trasformæ, bevande zuccheræ e grassi saturi.
3. fâ de attivitæ fixiche de regola: fâ a-o manco 30 menuti de attivitæ fixiche de intensitæ moderâ, comme unna camminâ a-a lesta, inta ciù parte di giorni da settemaña.
L'esercizio fisico regolare o peu aggiuttâ à mantegnî un peiso san e megioâ a senscibilitæ à l'insulina.
4. contròlli i teu livelli de succao into sangue: se ti gh'æ di prediabete ò ti gh'æ un gran reisego de sviluppâlo, contròlli de longo o succao into sangue peuan aggiuttâte à accapî de cöse cangie a-o prinçipio e à fâ i cangiamenti neçessäi into teu stile de vitta.
5. Dòrmi à basta: E abitudini de dormî mâ peuan aumentâ o reisego de sviluppâ o diabete.
O l'é un di ciù grendi scæn de vitta.
6. gestî o stress: o stress crònico o peu fâ cresce o reisego de sviluppâ o diabete.
Trovâ di metodi boin pe gestî o stress, comme a meditaçion, o yoga ò l'esercizio.
7. Limita o consummo de alcol: o consummo eccescivo de alcol o peu aumentâ o teu riscio de sviluppâ o diabete.
Se ti beivi, fælo con moderaçion.
8. Lasciâ fummâ: o fummâ o l'aumenta o riscio de sviluppâ o diabete e atre condiçioin de sanitæ cròniche.
Lasciâ de fummâ o peu aggiuttâ à redue o teu reisego.
9. fâ de reçerche de longo: de reçerche de longo co-o teu mego peuan aggiuttâte à controllâ i teu fattoî de reisego e à fâ i cangiamenti neçessäi into stile de vitta pe prevegnî o diabete.
10. piggiâ a mëxiña comme prescrita: se ti t'é stæto prescrito unna mëxiña pe aggiuttâ à prevegnî o diabete, comme a metformina, asseguite de piggiâla comme prescrito da-o teu mego.
11. consciderâ di supplementi: çerti supplementi, comme o cròmio, o magnesio e l'acido alfa-lipoico, peuan aggiuttâ à megioâ a senscibilitæ à l'insulina e redue o risciô de sviluppâ o diabete.
Parla co-o teu mego primma de comensâ quarche supplemento.
12. tegnîse idratòu: beive ben ben de ægua o peu aggiuttâ à mantegnî un peiso san e redue o reisego de sviluppâ o diabete
13. Evite de stâ assettæ pe di longhi periodi: stâ assettæ pe di longhi periodi o peu fâ cresce o reisego de sviluppâ o diabete.
Asseguæve de levâve e de mesciâve de spesso into corso da giornâ.
14. piggiâ a dovua vitamina D: di livelli basci de vitamina D en stæti ligæ à un megio reisego de sviluppâ o diabete.
Assicurite de piggiâ a luxe do sô à basta ò piggiâ un supplemento de vitamina D se neçessäio.
15. mangiâ con consapevolessa: mangiâ a-a lesta e dâ a mente a-i segnali de famme e de saçietæ peu aggiuttâ à mantegnî un peiso san e redue o risseu de sviluppâ o diabete.
16. Limitâ i alimenti trasformæ: I alimenti trasformæ de spesso en ricchi de grassi no sani, zucheri e sodio, che peuan aumentâ o reisego de sviluppâ o diabete.
Scelta di alimenti intreghi, no trasformæ quande se peu.
17. mangiâ ciù fibra: unna dieta ricca de fibra a peu aggiuttâ à megioâ o contròllo do succao into sangue e redue o risciô de sviluppâ o diabete.
Includde tante fruta, verdua e gran inte teu diete.
18. Limitâ e carne rossa e trasformâ: Un gran consummo de carne rossa e trasformâ o l'é stæto ligou à un megio riscio de sviluppâ o diabete.
Ciù fito, çerne proteiñe magre, comme pollo, pescio ò tofu.
19. beive do te verde: o te verde o contëgne di antiossidanti che peuan aggiuttâ à megioâ a senscibilitæ à l'insulina e redue o risciô de sviluppâ o diabete.
20. consciderâ di rimedi à base de erbe: çerte erbe, comme a gimnema, o fenogreco e o melon amaro, peuan aggiuttâ à megioâ o contròllo do succao into sangue e redue o risciô de sviluppâ o diabete.
Parla co-o teu mego primma de piggiâ de remedio à base de erbe.
21. contròllo de porçioin: mangiâ de porçioin grende o peu portâ à l'aumento de peiso e aumentâ o reisego de sviluppâ o diabete.
Pratica o contròllo de porçioin deuviando di piatti ciù piccin e mesciando o teu mangiâ.
222. limitâ e bevande zuccheræ: Bevande zuccheræ, comme a soda e o succo de 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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