1. Żomm piż b'saħħtu: Il- piż żejjed jew l- obesità huma fattur taʼ riskju ewlieni għall- iżvilupp tad- dijabete tat- tip 2.
It- telf ta ' piż jekk għandek piż żejjed jista ' jnaqqas b' mod sinifikanti r- riskju tiegħek.
2. Ikel dieta b'saħħitha: Agħżel dieta rikka f'ħbub sħaħ, frott, ħxejjex, proteini dgħif, u prodotti tal- ħalib b'inqas xaħam.
Limitja l- konsum tiegħek taʼ ikel ipproċessat, xarbiet li fihom iz- zokkor, u xaħmijiet saturati.
3. Eżerċita regolarment: Ħu sehem f'mill- inqas 30 minuta taʼ attività fiżika taʼ intensità moderata, bħal mixi malajr, fil- biċċa l- kbira tal- ġranet tal- ġimgħa.
L- eżerċizzju regolari jista ' jgħinek iżżomm piż b' saħħtek u jtejjeb is- sensittività għall- insulina.
4. Iċċekkja l- livelli taʼ zokkor fid- demm tiegħek: Jekk għandek pre- dijabete jew għandek riskju għoli li tiżviluppa d- dijabete, il- monitoraġġ regolari taʼ zokkor fid- demm jistaʼ jgħinek issib xi bidliet kmieni u tagħmel l- aġġustamenti meħtieġa fl- istil taʼ ħajja.
5. torqod biżżejjed: Id- drawwiet ħżiena taʼ l- irqad jistgħu jżidu r- riskju li tikber id- dijabete.
Ippruvaw torqdu 7-8 siegħa taʼ rqad taʼ kwalità kull lejl.
8. Tieqaf it- tipjip: It- tipjip iżid ir- riskju li tiżviluppa d- dijabete u kundizzjonijiet oħra taʼ saħħa kroniċi.
Li tieqaf it- tipjip jistaʼ jgħin biex tnaqqas ir- riskju tiegħek.
Ikseb eżamijiet regolari: Eżamijiet regolari mal- fornitur tal- kura tas- saħħa tiegħek jistgħu jgħinuk timmonitorja l- fatturi taʼ riskju tiegħek u tagħmel il- bidliet meħtieġa fl- istil taʼ ħajja biex tipprevjeni d- dijabete.
Ħu l- mediċina kif preskritt: Jekk int ġiet preskritta mediċina biex tgħin fil- prevenzjoni tad- dijabete, bħal metformin, kun żgur li tieħuha kif indikat mill- fornitur tal- kura tas- saħħa tiegħek.
11. Ikkunsidra supplimenti: Xi supplimenti, bħal kromju, manjesju, u aċidu alfa-lipoiku, jistgħu jgħinu jtejbu s- sensittività għall- insulina u jnaqqsu r- riskju li tiżviluppa d- dijabete.
Tkellem mal- fornitur tal- kura tas- saħħa tiegħek qabel ma tibda xi supplimenti.
12- Ibqaʼ idratat: Li tixrob ħafna ilma jistaʼ jgħinek iżżomm piż tajjeb u jnaqqas ir- riskju li tiżviluppa d- dijabete.
13. Evita li toqgħod bilqiegħda għal perjodi twal: Li toqgħod bilqiegħda għal perjodi twal jistaʼ jżid ir- riskju li tikber id- dijabete.
Kun żgur li tqum u timxi regolarment matul il- ġurnata.
14. Ikseb biżżejjed vitamina D: Livelli baxxi taʼ vitamina D ġew marbuta maʼ riskju akbar li tiżviluppa d- dijabete.
Kun żgur li jkollok biżżejjed espożizzjoni għad- dawl tax- xemx jew tieħu suppliment taʼ vitamina D jekk ikun hemm bżonn.
15. Ipprattika l- ikel b'attenzjoni: Li tiekol bil- mod u tagħti attenzjoni lill- sinjali tal- ġuħ u s- saħħa tiegħek jistaʼ jgħinek iżżomm piż tajjeb u tnaqqas ir- riskju li tiżviluppa d- dijabete.
16. Limitja l- ikel ipproċessat: L- ikel ipproċessat spiss ikun għoli f'xaħmijiet mhux b'saħħithom, zokkor, u sodju, li jistgħu jżidu r- riskju li tikber id- dijabete.
Agħżel ikel sħiħ u mhux ipproċessat kull meta jkun possibbli.
17. Ikel iktar fibra: Dieta b'ħafna fibra tistaʼ tgħin biex tikkontrolla l- zokkor fid- demm u tnaqqas ir- riskju li tiżviluppa d- dijabete.
Inkludi ħafna frott, ħxejjex, u ħbub sħaħ fid- dieta tiegħek.
18. Limitja l-laħam aħmar u pproċessat: Il-konsum għoli tal-laħam aħmar u pproċessat ġie marbut ma' żieda fir-riskju li tiżviluppa d-dijabete.
Agħżel proteini dgħajfa, bħal tiġieġ, ħut, jew tofu, minflok.
19. Ixrob te aħdar: It- te aħdar fih antiossidanti li jistgħu jgħinu jtejbu s- sensittività għall- insulina u jnaqqsu r- riskju li tiżviluppa d- dijabete.
20. Ikkunsidra rimedji bil- ħxejjex: Xi ħxejjex, bħal gymnema, fenugreek, u melon morr, jistgħu jgħinu biex itejbu l- kontroll taz- zokkor fid- demm u jnaqqsu r- riskju li tiżviluppa d- dijabete.
Tkellem mal- fornitur tal- kura tas- saħħa tiegħek qabel ma tieħu kwalunkwe rimedju bil- ħxejjex.
21. Ikkontrolla l- porzjonijiet: Li tiekol porzjonijiet kbar jistaʼ jwassal għal żieda fil- piż u jżid ir- riskju li tiżviluppa d- dijabete.
Ipprattika l- kontroll tal- porzjonijiet billi tuża platti iżgħar u tkejjel l- ikel tiegħek.
222. Limitja x-xorb taz-zokkor: Xorb taz-zokkor, bħal soda u meraq tal-frott
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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Id-DMCA teħtieġ li n-notifika tiegħek ta' ksur allegat tad-drittijiet tal-awtur tinkludi l-informazzjoni li ġejja: (1) deskrizzjoni tax-xogħol protett bid-drittijiet tal-awtur li huwa s-suġġett ta' ksur allegat; (2) deskrizzjoni tal-kontenut allegatament li jikser id-drittijiet tal-awtur u informazzjoni suffiċjenti biex inkunu nistgħu nsibu l-kontenut; (3) informazzjoni ta' kuntatt għalik, inkluż l-indirizz tiegħek, in-numru tat-telefon u l-indirizz tal-email; (4) dikjarazzjoni minnek li għandek twemmin ta' fidi tajba li l-kontenut bil-mod li dwaru l-ilment ġie ppreżentat mhuwiex awtorizzat mid-detentur tad-drittijiet tal-awtur, jew mill-aġent tiegħu, jew mill-operazzjoni ta' kwalunkwe liġi;
(5) stqarrija minnek, iffirmata taħt il-piena ta' perjuri, li l-informazzjoni fin-notifika hija preċiża u li għandek l-awtorità li tinforza d-drittijiet tal-awtur li huma ddikjarati li ġew miksura;
u (6) firma fiżika jew elettronika tas-sid tad-drittijiet tal-awtur jew ta' persuna awtorizzata li taġixxi f'isem is-sid tad-drittijiet tal-awtur.
In-nuqqas li tinkludi l-informazzjoni kollha ta' hawn fuq jista' jwassal għal dewmien fit-trattament tal-ilment tiegħek.
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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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