Regularys fiziskys aktivitatis var paleidzēt saglobuot veseleigu svoru i uzlobuot insulina jiuteibu.
4. Puorbaudiet cukra daudzumu asūt uorā: ka jums ir prediabēts voi ir augsts cukra diabeta riska pūsmys, regulara cukra daudzuma puorbaude var paleidzēt agri nūvāruot sevkurys puormainis i izdareit napīcīšamys dzeivisveidu korekcejis.
5. Īgiut pīteikūši daudz mīga: švakys mīga īrodumi var palelynuot diabeta slimeibys rysku.
Tu vari nūdrūšynuot sev laiku - na vaira kai 7-8 stuņdis.
9. regulari puorbaudit sevi: regulari puorbauditīs pi uorsta, varātu paleidzēt nūsaceit riskus i izdareit vajadzeigys dzeivisveida puormainis, kab izavaireitu nu diabeta.
10. Uzmoniet medikamentus tai, kai saceja recepte: ka jums ir izrakstātys diabeta profilaksis zuolis, par pīmāru, metforminu, lyudzitēs tūs jimt tai, kai saceja uorsts.
11. jimt vārā papyldu produktus: daži papyldu produkti, par pīmāru, hroms, magnejs i alfa-lipoiskuo skuobe, var uzlobuot jiusu jiuteibu pret insulinu i samazynuot diabeta slimeibu.
Pyrma suoc dareit koč kaidu papyldynuojumu, konsultējieties ar uorstu.
12. Uzturēt sevi hidratātu: Dzerūt daudz iudiņa, tu vari uzturēt veseleigu svoru i samazynuot risku saslimt ar diabetu.
13. Navajag ilgi sēdēt: Garlaiceiga sēdiešona var palelynuot diabeta slimeibys rysku.
Cīš bīži ceļīs i kusteigi īt pa pasauli.
14. Sajimt pīteikūši daudz D vitamina: zamuo D vitamina leimiņa rasšonuos ir saisteita ar paaugstynuotu diabeta slimeibys rysku.
Uorstēt sevi saulis gaismā voi vajadzeibys gadīnī taiseit D vitamina papyldynuojumu.
15. Īsavuiceit ēst apzynuoti: ādūt lānai i viereigai pīgrīžūt viereibu sovam bodam i pylnveideibai, tu vari uzturēt veseleigu svoru i samazynuot risku saslimt ar diabetu.
16. Īrūbežojit puorstruoduotuos puortykys: puorstruoduotuos puortykys bīži satur daudz naveseleigu tauku, cukru i nātrija, kas var palelynuot diabeta riska rysku.
Cik viņ īspiejams, izavielejit teiru i svaigu puortyku.
17. īdzert vaira škīzlītu: dieta ar lelu škīzlītu daudzumu var lobuok kontrolēt cukra daudzumu asinis i samazynuot diabeta slimeibys rysku.
Vairuok augļu, dārzeņu i gryudu.
18. Rūsuos i apstruoduotys gaļis daudzuma samazynuošona: ir pīruodeits, ka lela sorkonuos i apstruoduotys gaļis daudzuma lītuošona ir saisteita ar diabeta rysku.
Lyudzu, izavielej taidus proteinus kai vasa, taida tipa, kai vuškys, zivi voi tofu.
19. dzer zaļu tēju: zaļajam tējam ir antioksidanti, kas var uzlobuot jiuteibu pret insulinu i samazynuot diabeta rysku.
20. apsver zuoļu preparatus: dažys zuolis, par pīmāru, gimnema, fenigreka i skorbais melons, var lobuok kontrolēt cukra daudzumu asinis i samazynuot diabeta slimeibys rysku.
Pyrma suoc dareit sevkuru augu vaļsti, konsultējieties ar uorstu.
21. Īvāroj porceju kontroli: lelys porcejis var palelynuot svoru i paaugstynuot diabeta slimeibys rysku.
Īsavuici kontrolēt porcejis, izmontojūt mozuokus traukus i mierejūt sovu bareibu.
222. Rūbežojit cukraini dzeršonys: cukraini dzeršonys, par pīmāru, limonadi i augļu sulu
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.
['Atsaceišona nu: medicinys']
['Itei interneta vītne ir dūmuota tikai izgleiteibys i informacejis īmeslim, i tei nateik skaiteita par medicinys pīduovuojumu voi profesionalu pakolpuojumu.']
['Pīduovuotū informaceju nadreikst lītuot, kab diagnosticātu voi izuorstātu kaidu slimeibu, i tim, kas meklej personeigu mediciniskū padūmu, juosazynoj ar licencātu uorstu.']
['Juopīzeist, ka neironu teikls, kas generej atbiļdis iz vaicuojumim, ir eipaši napareizs, kod runoj par skaitliskū saturu, par pīmāru, par konkretu slimeibu diagnozātūs cylvāku skaitu.']
['Vysod meklejit padumu nu sova uorsta voi cyta kvalificāta uorsta, kab saprostu jiusu slimeibu. Nikod naatsakuortojit profesionalū uorsta padumu voi aizkavejit tū mekliešonu deļtuo, ka esat koč kū izlasiejs itamā interneta vītnē. Ka jiusim ruodīs, ka jiusim var byut uorsteibys uorkuortys situaceja, zvaniet 911 voi īīt tyvuokajā uorstnīceibys centrā.']
['Atsaceišona: autortiesības']
['1998. goda Digitaluo tyukstūšgadis autoru tīseibu lykums, 17 U.S.C. § 512 (DMCA) nūdrūsynoj tīseibu aizstuoviešonu autoru tīseibu turātuojim, kuri skaita, ka materialā, kas pasaruoda iz škārsteikla, ir puorkuoptys jūs tīseibys saskaņā ar ASV autoru tīseibu lykumim. ']
['Ka jius iz lobu tycat, ka kaids saturs voi materials, kas ir pīejams saisteibā ar myusu sātom voi pakolpuojumim, puorkuop jiusu autortiesības, jius (voi jiusu aģents) jiusim var syuteit paziņuojumu, kurā lyugts svīgt itū saturu voi materialu voi bloķēt pīeju tam.']
['Paziņuojumi ir juonūsyuta e-postā (vērtīs sadaļu "Kontakti" e-posta adresei).']
['DMCA prasej, kab jiusu paziņuojumā par īspiejamu autortiesību puorkuopumu byutu īkļauta itei informaceja: (1) ar autortiesībām aizsorguotuo dorba aproksts, kas ir īspiejamuos puorkuopuma objekts; (2) īspiejamuos puorkuopuma satura aproksts i informaceja, kas ir pīteikama, kab ļautu mums atrast saturu; (3) jiusu kontaktinformaceja, tymā skaitā adrese, telefona numurs i e-posta adrese; (4) apstyprynuojums, ka jius asat puorlīcynuots, ka saturs tai, kai ir ībyldts, nav atļauts ar autortiesību eipašnīka voi juo aģenta voi kaida lykuma atbolstu; ']
['5. aplīcynuojumu, ka jiusu informaceja ir pareiza i ka jiusim ir tīseibys izmontuot autortīseibys, kuruos ir nūlīgts lītuot;']
['i 6) fizisks voi elektronisks autortīseibu turātuoja voi personas, kas ir pilnvarota dorbuotīs autortīseibu turātuoja vuordā, paraksts.']
['Lyudzu, syutiet mums e-postu ar sevkuru vaicuojumu/ieteikumu.']
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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