Ndenge nini okoki komibatela na maladi ya diabɛti?
1. Kozala na kilo ya malamu: Kozala monene mingi to monene mingi koleka ekoki kosala ete moto akóma na diabɛti ya lolenge ya mibale.
Soki ozali monene mingi, kokitisa kilo ekoki kosalisa yo mingi.
2. Lyáká bilei oyo etongaka nzoto: Lyáká bilei oyo ezali na mbuma mingi, ndunda, proteini mpe miliki mingi te.
Kolya te bilei oyo etyami mafuta mingi, masanga ya sukali mingi mpe mafuta ya sukali.
3. Saláká ngalasisi mbala na mbala: Saláká ngalasisi ya makasi ata moke, na ndakisa kotambola mbangumbangu, na boumeli ya miniti 30 mikolo mingi na pɔsɔ.
Kosala ngalasisi mbala na mbala ekoki kosalisa yo ozala na kilo ya malamu mpe okóma na likoki ya kobenda mai ya nzoto.
4. Taleláká sukali na makila: Soki ozali na maladi ya sukali to ozali na likama ya kokóma na maladi yango, kotala mbala na mbala soki sukali na makila na yo ezali komata ekoki kosalisa yo omona mbongwana na ebandeli mpe obongisa bomoi na yo.
5. Kolala mingi: Kolala mingi te ekoki kosala ete obɛla diabɛti.
Laláká ngonga 7 to 8 mokolo na mokolo.
6. Koyeba ndenge ya kosala mpo mitungisi elekela yo motó te: Mitungisi oyo esilaka te ekoki kosala ete obɛla diabɛti.
Luká ndenge ya kosala mpo na kolongola mitungisi, na ndakisa komanyola, kosala yoga to ngalasisi.
7. Komɛla masanga mingi te: Komɛla masanga mingi ekoki kosala ete obɛla diabɛti.
Soki omɛlaka masanga, komɛlaka na bokatikati.
8. Tiká komɛla likaya: Komɛla likaya ebakisaka likama ya kozwa maladi ya diabɛti mpe bamaladi mosusu oyo eumelaka.
9. Saláká baekzamɛ mbala na mbala: Soki ozali kokende mbala na mbala epai ya monganga, yango ekoki kosalisa yo oyeba makambo oyo ekoki kosala ete obɛla maladi ya diabɛti mpe obongola ndenge na yo ya bomoi mpo na komibatela na maladi yango.
10. Mɛláká nkisi ndenge monganga akomeli yo: Soki monganga akomeli yo nkisi moko mpo na kosalisa yo obɛlaka diabɛti te, na ndakisa metformine, osengeli komɛla yango ndenge monganga akomeli yo.
Sololá na monganga na yo liboso ya kobanda komela nkisi.
12. Komɛlaka mai mingi: Komɛla mai mingi ekoki kosalisa yo ozala nzoto kilo mpe okima maladi ya diabɛti.
13. Kofanda ntango molai na kiti te: Kofanda ntango molai na kiti ekoki kobakisela yo maladi ya diabɛti.
Omindimisa ete ozali kotɛlɛma mpe kotambola mbala na mbala na boumeli ya mokolo.
14. Zwá vitamini D mingi: Soki vitamini D ezali mingi te, ekoki kosala ete moto akóma na maladi ya diabɛti.
Salá ete ozala na moi mingi to lyáká vitamini D soki esengeli.
15. Kolya na bokɛngi: Kolya malɛmbɛmalɛmbɛ mpe kotya likebi na nzala mpe na ndenge oyo ozali koyoka ekoki kosalisa yo ozala na kilo malamu mpe okima maladi ya diabɛti.
16. Kolya bilei oyo etyami mafuta mingi te: Bilei oyo etyami mafuta mingi ezalaka na mafuta mingi, sukali mpe sodium, oyo ekoki kosala ete obɛla diabɛti mingi.
17. Lyáká bilei oyo etondi na fibres: Bilei oyo etondi na fibres ekoki kosalisa yo obatela sukali na makila mpe kokitisa likama ya kozwa maladi ya diabɛti.
Lyáká bambuma, ndunda, mpe bilei mosusu ya makasi.
18. Kolya mingi te misuni ya motane mpe misuni oyo babongisi malamu: Bato oyo balyaka mingi misuni ya motane mpe misuni oyo babongisi malamu, bazalaka na likama ya kozwa maladi ya diabɛti.
Na esika ya kolya bilei ya sukali, lyáká bilei oyo ezali na proteini mingi te, na ndakisa nsoso, mbisi, to tofu.
19. Mɛláká ti ya mobesu: Ti ya mobesu ezalaka na biloko oyo ebundisaka mikrobe oyo ekoki kosalisa moto abimisa insulin mpe kokitisa likama ya kozwa maladi ya diabɛti.
20. Tótalela bankisi ya banzete: Banzete mosusu, lokola gymnema, fenugrec, mpe melon amer, ekoki kosalisa yo obatela sukali na makila mpe okima maladi ya diabɛti.
Sololá na monganga na yo liboso ya komela nkisi ya banzete.
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.
['Koboya: makambo ya monganga']
['Site oyo ezali kaka mpo na koteya mpe koyebisa bato makambo ya monganga, kasi ezali te mpo na kopesa toli to toli ya monganga.']
['Makambo oyo ezali na site yango esengeli te kosalelama mpo na koyeba maladi to kosalisa yango, mpe baoyo balingi kozwa toli ya monganga basengeli kotuna yango epai ya monganga oyo ayebi mosala yango malamu.']
['Tosengi na yo oyeba ete réseau neuronal oyo epesaka biyano na mituna, ezalaka mpenza malamu te soki ezali na makambo ya mituya. Na ndakisa, motango ya bato oyo bazali na maladi moko boye.']
['Sololá ntango nyonso na monganga to na moto mosusu oyo ayebi kosalisa maladi na yo. Koboya toli ya monganga te to kozela te mpo otángi likambo moko na site oyo. Soki okanisi ete ozali na maladi oyo esengeli kosalisa yo nokinoki, bengá 911 to kende na lopitalo ya pene. Site oyo to ndenge oyo ozali kosalela yango ezali na boyokani te na monganga ná moto oyo azali kosalisa yo.']
["Kozanga ndingisa: droit d'auteur"]
['Mobeko ya Copyright ya Milenere ya 1998, 17 U.S.C. § 512 (DMCA) epesi nzela na bakomi ya mikanda oyo bakanisi ete biloko oyo ezali na Internet ezali kobebisa lotomo na bango na kolanda mibeko ya copyright ya Etats-Unis. ']
['Soki ondimi na motema malamu ete makambo to biloko oyo ezali na site Internet to na ba service na biso ezali kobuka mibeko na yo, yo (to moto oyo azali na mokumba ya kobatela yo) okoki kotindela biso mokanda mpo na kosɛnga ete tólongola makambo to biloko yango to tópekisa yo kokɔta na yango. ']
['Basengeli kotinda bansango na mokanda na nzela ya email (tala na "Kotindelana" mpo na adresse ya email). ']
['Mibeko ya DMCA esengi ete mokanda na yo ya kofunda mbeba ya copyright ezala na makambo oyo elandi: (1) kolimbola mosala oyo ezali na droit ya copyright oyo bazali kofunda ete ebebisami; (2) kolimbola makambo oyo bazali kofunda ete ebebisi mpe makambo oyo ekoki mpo na kosalisa biso na koyeba esika makambo yango ezali; (3) makambo ya kosolola na yo, ata mpe adrɛsi na yo, nimero ya telefone mpe adrɛsi ya e-mail; (4) mokanda oyo okomi ete ondimi na motema malamu ete makambo oyo ozali kofunda ete ebebisami epesami nzela te na nkolo ya droit ya copyright, to na agent na ye, to na mibeko nyonso; ']
['(5) mokanda oyo okomi, oyo okotya sinyatili na yango mpo na komonisa ete makambo oyo okomaki ezali solo mpe ete ozali na lotomo ya kolandela lotomo ya babimisi oyo bazali koloba ete ebebisami; ']
['mpe (6) sinyatili ya moto oyo azali na lotomo ya kosala yango to ya moto oyo azali na lotomo ya kosala na nkombo na ye. ']
['Soki otye makambo nyonso te oyo ezali awa na likolo, yango ekoki kosala ete likambo na yo eumela.']
['Ndenge ya kosolola']
['Tosengi otindela biso email na motuna to likanisi nyonso.']
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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