1. manjago barek badan nan sehat: Barek badan talalu atau taba adolah faktor risiko utamo untuak mangambangan diabetes tipe 2.
Kahilangan barek badan kok awak baralek dapek maningkekan risiko nyo sacaro signifikan.
2. Makan makanan nan sehat: Piliah makanan nan kayo jo biji-bijian, buah-buahan, sayua-sayua, protein randah, jo produk susu nan randah lemak.
Batasi makan makanan nan lah diproses, minuman nan manih, jo lemak takuruang.
3. Latihan taruih: Lakukan aktivitas fisik nan intensitasnyo rato-rato, sarupo bajalan capek, saindaknyo 30 minik, kabanyakan hari dalam saminggu.
Latihan taruih dapek mambantu manjago barek badan nan sehat jo maningkekan sensitivitas insulin.
4. Pareso kadar gulo darah: Jikok awak alah punyo prediabetes atau berisiko tinggi untuak manggunoan diabetes, pamantauan gulo darah nan taruih dapek mambantu awak manamuan parubahan awal jo mambuek parubahan gaya hiduik nan paralu.
Pastikan untuak jago dan bajalan sacaro rutin sapanjang ari.
14. Dapek vitamin D nan cukuik: Tingkek vitamin D nan randah alah dikaikan jo paningkekan risiko tajadinyo diabetes.
Pastikan untuak mandapekan sinar matoari nan cukuik atau makan suplemen vitamin D kok paralu.
15.Bilajari makan sacaro sadar: Makan sacaro lambek jo mamparatikan raso lapar jo puaso dapek mambantu awak manjago barek badan nan sehat jo mangurangi risiko panyakik diabetes.
16. Batasi makanan nan lah diproses: Makanan nan lah diproses acok tinggi lemak, gula, jo natrium nan indak sehat, nan dapek maningkekan risiko panyakik diabetes.
Piliah makanan nan indak diolah.
17. Makan labiah banyak serat: Diet nan tinggi serat dapek mambantu mangambangkan kontrol gulo darah jo manurunkan risiko panyakik diabetes.
Mamakan banyak buah-buahan, sayua, jo biji-bijian dalam makanan awak.
18. Batasi dagiang sirah jo nan alah diproses: Makan dagiang sirah jo nan alah diproses nan banyak alah dikaikan jo paningkekan risiko tajadinyo diabetes.
Piliah protein nan indak banyak lemak, sarupo ayam, ikan, atau tahu.
19. Minum teh ijau: Teh ijau manganduang antioksidan nan dapek mambantu maningkekan sensitivitas insulin jo maningkekan risiko panyakik diabetes.
20. Paratikan ubek-ubek herbal: Babarapo herbal, sarupo gymnema, fenugreek, jo melon pahit, dapek mambantu mangambangkan kontrol gulo darah jo manurunkan risiko tajadinyo diabetes.
Batanyolah ka dotor sabalun mamakan ubek herbal.
21.Bilauang bagian makanan: Makan porsi gadang dapek manyababan paningkekan barek badan jo maningkekan risiko panyakik diabetes.
Latihlah mangandalikan porsi jo manggunokan talam ketek jo mangukua makanan.
222. Batasi minum-minuman nan manih: Minuman manih, sarupo soda jo jus buah
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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