1. A taksa rit zâwka awm: A taksa rit lutuk leh a thau lutuk chu type 2 diabetes vei theihna chhan lian tak a ni.
I rit lutuk chuan i taksa rit hniam chuan i hlauhawmna chu nasa takin a tiziaawm thei a ni.
2. Chaw ṭha ei rawh: Buhfai, thei leh thei rah, protein thau lo leh sawhthing thau lo ei rawh.
Ei tûr siam sa te, tui in tûr te, leh thau tam tak ei chu khuahkhirh rawh.
3. Infiamna: Chawlhkâr nî tam zâwkah minute 30 chhûng tal chak taka kal ang chi infiamna chu ti ṭhîn ang che.
Infiamna pangngai chuan taksa rit tak nei reng tûr leh insulin a tihchak thei ang.
4. I thisena sugar awm dân enfiah rawh: Pre-diabetes i neih emaw, diabetes vei theihna dinhmun sâng tak i neih emaw chuan, thisena sugar awm dân enfiah ziahna chuan inthlâkthlengna a awm a nih chuan a hma lama hmu chhuak thei tûr leh a ṭûl anga nun dân siamrem tûrin a ṭanpui thei che a ni.
5. Mut mu tam rawh: Mut mumal loh chuan diabetes vei theihna a tizual thei a.
Zânah dârkâr 7-8 chhûng mut ṭha tum rawh.
6. Rilru hah enkawl: Rilru hah reng reng chuan diabetes vei theihna a tizual thei a.
Rilru hah enkawl dân ṭha tak, meditation, yoga, emaw, exercise ang chi zawng rawh.
7. Zu in tam loh tûr: Zu in tam lutukna chuan diabetes vei theihna a tizual thei a.
Zu i in a nih chuan, in tâwk chauhvin in rawh.
8. Zial zûk bânsan rawh: Zial zûk chuan diabetes leh natna dang dang vei theihna a tizual a.
Zial zûk bânsanna chuan i hlauhawmna chu a tiziaawm thei a ni.
9. In enfiah ziah rawh: I hrisêlna enkawltu hnêna in enfiah ziahna chuan i hlauhawmna thlentute hriat reng nân leh diabetes pumpelh nâna nunphung siam ṭhat ngai siam tûrin a ṭanpui thei che a ni.
10. Damdawi in tûrte chu doctor-in a hrilh angin ei rawh: Diabetes natna laka inven nâna damdawi, metformin ang chi damdawi i dawn chuan, i doctor hrilh angin ei ngei ang che.
11. Chaw dang ei belh: Chaw dang ei belh, chromium, magnesium, leh alpha-lipoic acid te chuan insulin sensitivity a tihṭhat phah thei a, diabetes vei theihna a tiziaawm thei a ni.
Damdawi dang ei ṭan hmain i doctor rawn rawh.
12. Tui in tam rawh: Tui in tam chuan taksa ritna ṭha tak nei tûrin a ṭanpui thei che a, diabetes vei theihna chu a tiziaawm thei che a ni.
13. Rei tak ṭhut reng loh tûr: Rei tak ṭhut rengna chuan diabetes vei theihna a tizual thei a.
Ni tin zing thawh hma leh zîng thawh hma chu intihharh fo ang che.
14. Vitamin D a tâwk tawk la: Vitamin D a tlêm chuan diabetes vei theihna a tizual ṭhîn.
Ni êng i dawn tam lehzual nân emaw, a ṭûl chuan vitamin D supplement i ei tam zâwk nân emaw hma la ang che.
15. Rilru fim taka chaw ei: Chaw ei muang leh rilṭâm leh puar nia i inhriatna ngaihsakna chuan i taksa rit tûr ṭha tak vawng tûr leh diabetes vei theihna tûr a tiziaawm thei a ni.
16. Chaw siam sa ei tam suh: Chaw siam sa ei tamnaah chuan tha lo tak tak, sawngbawlna lama tui, leh sodium a tam hle a, chu chuan diabetes vei theihna a tizual thei a ni.
A theih phawt chuan, ei tûr siam sa, sawngbawlna hmanga siam sa ni lo ei tûr thlang rawh.
17. Fiber ei tam rawh: Fiber tamna ei chuan thisena sugar awm dân a ti ṭha theiin, diabetes vei theihna a ti hniam thei a ni.
I chaw einaah chuan thei leh thei rah leh thlai dang tam tak telh rawh.
18. Sa sen leh sa siam sa ei tam loh tûr: Sa sen leh sa siam sa ei tam chuan diabetes vei theihna a tizual tih hmuh chhuah a ni.
Chu ai chuan, vawksa, sangha, tofu ang chi protein thau lo ei zâwk rawh.
19. Green tea in rawh: Green tea-ah chuan insulin ngaihna tiṭha thei leh diabetes vei theihna tiziaawm thei antioxidant a awm a.
20. Hnim damdawi: Hnim ṭhenkhat, gymnema, fenugreek, leh bitter melon te chuan thisena sugar awm dân a ti ṭha theiin, diabetes vei theihna a ti hniam thei a ni.
Hnim damdawi engpawh i ei hmain i doctor rawn rawh.
21. Chaw ei tam dân tûr thunun: Chaw tam tak eiin taksa rit a neihtîr thei a, chu chuan diabetes vei theihna a tizual thei a ni.
Chhangphut tê zâwk hmang leh i chaw tehna hmangin ei tam dân tûr chu thunun rawh.
222. Zu tui tak in tlêm: Zu tui tak in, soda leh thingpui tui ang chi
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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