3. Tim exercise kinde ka kinde: Tim exercise mar dakika 30 e odiechienge mang'eny e juma, kaka wuotho mos.
Timo exercise kinde ka kinde nyalo konyi mondo ibed gi teko moromo kendo miyo ibed gi insulin e yo maber.
4. Ng'i kaka remo oting'o sukari: Kapo ni in gi tuwo mar sukari motelo kata in gi nyalo mar bedo gi tuwo mar sukari, ng'iyo kaka remo oting'o sukari kinde ka kinde nyalo konyi ng'eyo lokruok moro amora mosetimore kendo timo lokruok madwarore e kit ngimani.
5. Nindo moromo: Nindo maok kare nyalo miyo ibed gi tuwo mar sukari.
Tem yudo seche abiriyo kata aboro mag nindo maber otieno kotieno.
6. Tang' gi parruok: Parruok mang'eny nyalo miyo ibed gi tuwo mar sukari.
Yud yore mabeyo mag geng'o parruok, kaka paro matut, timo yoga, kata timo exercise.
7. Ket tong' kuom madho kong'o: Madho kong'o mokalo tong' nyalo miyo ibed gi tuwo mar sukari.
Kapo ni imadho kong'o, tim kamano e okang' mowinjore.
8. We madho ndawa: Madho ndawa miyo ng'ato bedo gi tuwo mar sukari koda tuoche mamoko.
Weyo madho ndawa nyalo konyo e dwoko chien hinyruok ma in-go.
9. Bed gi chenro mar timo nonro kinde ka kinde: Bedo gi chenro mar timo nonro kinde ka kinde gi laktar nyalo konyi ng'eyo gik makelo hinyruok ma in-go kendo timo lokruok madwarore e kit ngimani mondo igeng' tuwo mar sukari.
10. Ti gi yedhe ma inyisi: Kapo ni inyisi yedhe ma konyo e geng'o tuwo mar sukari, kaka metformin, bed gadier ni ijiwogi kaka jathiethni chiko.
11. Par kuom tiyo gi kong'o: Ng'injo moko, kaka chromium, magnesium, kod alpha-lipoic acid, nyalo konyo e miyo ng'ato obed gi insulin maber kendo duoko chien hinyruok mar bedo gi tuwo mar sukari.
Wuo gi laktar maru kapok ichako tiyo gi yedhe mamoko.
12. Bed gi pi mang'eny: Madho pi mang'eny nyalo konyi siko ka in gi del mapek kendo duoko chien hinyruok mar bedo gi tuwo mar sukari.
13. Kik ibed piny kuom kinde malach: Bedo piny kuom kinde malach nyalo miyo ibed gi tuwo mar sukari.
Bed gadier ni ichung' kendo iwuotho kinde ka kinde e odiechieng'.
14. Bed gi vitamin D moromo: Bedo gi vitamin D matin osemiyo ng'ato bedo gi tuwo mar sukari.
Bed gadier ni ineno ler mar wang' chieng' moromo, kata kaw vitamin D kapo ni dwarore.
15. Ket pachi duto e chiemo: Chiemo mos kendo ng'eyo kaka igombo chiemo kendo kaka igombo bedo gi chiemo moromo, nyalo konyi mondo ibed gi teko moromo kendo duok chien hinyruok mar bedo gi tuwo mar sukari.
16. Ket tong' kuom chiemo moyiedhi: Kinde mang'eny, chiemo moyiedhi oting'o mafuta mang'eny, sukari, kod sodium, to mano nyalo miyo ibed gi tuwo mar sukari.
Ka nyalore, yier chiemo duto ma ok otiyogo.
17. Chamo chiemo mopong' gi gik mang'eny: Chiemo chiemo mopong' gi gik mang'eny nyalo konyo e geng'o sukari e remo kendo miyo ng'ato kik bed gi tuwo mar sukari.
Chiw olembe, alode, kod cham mang'eny.
18. Ket tong' kuom chamo ring'o makwar kod ring'o molos: Chamo ring'o makwar kod ring'o molos e okang' mamalo osemiyo ji mang'eny obedo gi tuwo mar sukari.
Kar mano, yier chiemo ma nigi protein mang'eny, kaka gweno, rech, kata tofu.
19. Madho chai ma rachar: Madho chai ma rachar oting'o antioxidants manyalo konyo e miyo ng'ato obed gi insulin maber kendo duoko chien hinyruok mar bedo gi tuwo mar sukari.
20. Non ane yore mag thiedho tuoche gi yien: Yien moko kaka gymnema, fenugreek, kod bitter melon, nyalo konyo e geng'o sukari e remo kendo dwoko piny hinyruok mar bedo gi tuwo mar sukari.
Wuo gi laktar kapok ichako tiyo gi yath moro amora molos gi yien.
21. Ket tong' kuom chamo chiemo mang'eny: Chamo chiemo mang'eny nyalo miyo ibed gi del mapek kendo miyo ibed gi tuwo mar sukari.
Tem ng'eyo kaka inyalo chamo chiemo ka itiyo gi ofuko matindo tindo kendo pimo chiemo ma ichamo.
222. Geng'o madho kong'o mamit: Madho kong'o mamit, kaka soda kod juice mar olemo
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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