1. Kia mau tonu te taumaha hauora: Ko te taumaha nui, te momona ranei te take nui mo te whanaketanga o te mate huka momo 2.
Ko te whakaheke taumaha mena he taumaha koe ka tino whakaiti i to tupono.
2. Kai i te kai hauora: Whiriwhiria he kai e whai kiko ana i nga purapura katoa, hua, huawhenua, pūmua kore, me nga hua miraka iti-ngako.
Whakaitihia te kai i ngā kai tukatuka, ngā inu huka, me ngā ngako pūngoi.
3. Whakamahia te mahi tinana: Whakauru atu ki te 30 meneti o te mahi tinana kaha-kaha, penei i te hikoi tere, i te nuinga o nga ra o te wiki.
Ka taea e te mahi tinana auau te āwhina i a koe ki te pupuri i te taumaha hauora me te whakapai ake i te rongoā o te insulin.
4. Arotakehia ō taumata huka toto: Mēnā he mate huka koe, he mōrearea nui rānei kia pāngia e te mate huka, mā te arotake auau i te huka toto ka āwhina koe ki te kite wawe i ngā huringa me te whakatika i tō āhua noho.
5. Kia nui te moe: Ko nga tikanga moe kino ka piki ake to tupono ki te mate huka.
Kia whāinga kia 7-8 haora te roa o te moe i ia pō.
6. Whakahaerehia te ahotea: Ka taea e te ahotea roa te whakanui ake i to tupono ki te mate huka.
Kimihia ngā huarahi hauora hei whakahaere i te ahotea, pēnei i te whakaaroaro, yoga, te mahi rānei.
7. Whakaitihia te inu waipiro: Ma te nui o te inu waipiro ka nui ake te mate huka.
Mēnā ka inu koe, kia whakaiti.
8. Kati te kai paipa: Ma te kai paipa ka nui ake te mate huka me etahi atu mate hauora.
Mā te whakamutu i te kai paipa e āwhina ki te whakaiti i tō mōrearea.
9. Tirohia nga tirotiro auau: Ko nga tirotiro auau me to kaiwhakarato hauora ka awhina i a koe ki te tirotiro i o take morearea me te whakarereke i nga ahuatanga o te oranga kia kore ai e mate huka.
10. Tangohia te rongoa e kiia ana: Mena kua tohua he rongoa ki a koe hei awhina i te aukati i te mate huka, penei i te metformin, kia mahara ki te tango i nga tohutohu a to kaiwhakarato hauora.
11. Whakaarohia nga taapiri: Ko etahi taapiri, penei i te chromium, te konupora, me te waikawa alpha-lipoic, ka awhina pea ki te whakapai ake i te ngoikore o te insulin me te whakaiti i to tupono ki te mate huka.
Kōrero ki tō kaiwhakarato hauora i mua i te tīmatanga o ngā tāpiringa.
12. Kia noho wai: Ma te inu i te nui o te wai ka awhina koe ki te pupuri i te taumaha pai me te whakaiti i to tupono ki te mate huka.
13. A ape i te noho mo te wa roa: Ma te noho roa ka piki ake to tupono ki te mate huka.
Kia mahara ki te whakatika me te neke haere i te roanga o te ra.
14. Kia nui te huaora D: Ko nga taumata iti o te huaora D kua honoa ki te piki ake o te mate huka.
Kia tino mohio ki te whiwhi nui o te whakamarama o te ra, te tango ranei i te huaora D mehemea e hiahiatia ana.
15. Whakamahia te kai tupato: Ko te kai puhoi me te aro ki o tohu hiakai me te makona ka awhina i a koe ki te pupuri i te taumaha hauora me te whakaiti i to tupono ki te mate huka.
16. Whakaitihia nga kai tukatuka: Ko nga kai tukatuka he nui te nui o nga ngako kino, te huka, me te konutai, ka nui ake te mate o te mate huka.
Whiriwhiria nga kai katoa, nga kai kaore i te tukatuka i nga wa katoa ka taea.
17. Kai i te muka nui ake: Ka taea e te kai nui-kakariki te awhina i te whakapai ake i te mana huka toto me te whakaiti i to tupono ki te mate huka.
Whakaurua he nui o ngā hua, huawhenua, me ngā kānga i roto i tō kai.
18. Whakaitihia nga kai whero me nga kai kua tukatukahia: Ko te nui o te kai o nga kai whero me nga kai kua tukatukahia kua honoa ki te piki ake o te mate huka.
Kōwhiria ngā pūmua māmā, pēnei i te heihei, te ika, te tofu rānei.
19. Inu tea matomato: Kei roto i te tea matomato nga antioxidants ka awhina i te whakapai ake i te ngoikore o te insulin me te whakaiti i to tupono ki te mate huka.
20. Whakaarohia nga rongoa otaota: Ko etahi otaota, penei i te gymnema, fenugreek, me te merengi kawa, ka awhina pea ki te whakapai ake i te whakahaere huka toto me te whakaiti i to tupono ki te mate huka.
Kōrero ki tō kaiwhakarato hauora i mua i te tango i ngā rongoā otaota.
21. Whakamahia te mana whakahaere: Ko te kai i nga waahanga nui ka arahi ki te taumaha ka piki ake to tupono ki te mate huka.
Whakamahia te whakahaere i te waahanga ma te whakamahi i nga rihi iti me te ine i to kai.
222. Whakaitihia ngā inu huka: Ngā inu huka, pēnei i te wai inu me te wai hua
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.
['Whakakahoretanga: hauora']
['Ko tenei paetukutuku e whakaratohia ana mo nga kaupapa ako me nga korero anake, kaore hoki e whakarato i nga tohutohu hauora, i nga ratonga ngaio ranei.']
['Kaua e whakamahia ngā mōhiohio e whakaratohia ana hei tātaritanga, hei whakaora rānei i tētahi raruraru hauora, mate rānei, ā, ko te hunga e rapu ana i te tohutohu hauora whaiaro me kōrero ki tētahi tākuta whai raihana.']
['Kia mōhio mai koe ko te whatunga pūtau e whakaputa ana i ngā whakautu ki ngā pātai, he tino hē ina tae mai ki te ihirangi tau. Hei tauira, ko te tokomaha o ngā tāngata kua tohua he mate tauwhāiti.']
['Me rapu tonu i te tohutohu a tō tākuta, i tētahi atu kaiwhakarato hauora whai tohu rānei e pā ana ki tētahi mate hauora. Kaua rawa e whakahawea ki te tohutohu hauora ngaio, te whakaroa rānei ki te rapu i te mea nā tētahi mea i pānuihia e koe i tēnei paetukutuku. Ki te whakaaro koe he mate hauora ohorere pea koe, waea atu ki te 911 ka haere ki te rūma ohorere tata tonu. Kāore he hononga tākuta-tūroro i hangaia e tēnei paetukutuku, i tōna whakamahinga rānei. Kāore a BioMedLib, ōna kaimahi rānei, tētahi kaitohutohu rānei ki tēnei paetukutuku, e whakaatu ana, e tohu ana rānei, e pā ana ki ngā mōhiohio e whakaratohia ana i konei, ki tōna whakamahinga rānei.']
['Whakakahoretanga: mana pupuri']
['Ko te Ture Mana pupuri Mamati Mamati o te tau 1998, 17 U.S.C. § 512 (te DMCA) e whakarato ana i te whakahoki mo nga rangatira mana pupuri e whakapono ana ko nga rauemi e puta ana i runga i te Ipurangi e takahi ana i o raatau mana i raro i te ture mana pupuri a US. ']
['Mēnā e whakapono pono ana koe e takahi ana tētahi ihirangi, rauemi rānei e wātea ana i runga i tō mātou paetukutuku, ratonga rānei i tō mana pupuri, ka taea e koe (tō māngai rānei) te tuku pānui ki a mātou e tono ana kia tangohia te ihirangi, rauemi rānei, kia āraia rānei te uru atu ki a ia. ']
["Me tuku ngā whakamōhiotanga ā-tuhi mā te īmēra (tirohia te wāhanga 'Whakapā' mō te wāhitau īmēra). "]
['E hiahiatia ana e te DMCA kia whakaurua ki tō whakamōhiotanga mō te whakawātea mana pupuri i ngā mōhiohio e whai ake nei: (1) whakaahuatanga o te mahi mana pupuri e pā ana ki te whakawātea e whakapaetia ana; (2) whakaahuatanga o te ihirangi e whakapaetia ana e takahi ana me ngā mōhiohio e tika ana kia taea ai e mātou te kimi i te ihirangi; (3) mōhiohio whakapā mōu, tae atu ki tō wāhitau, tau waea me tō wāhitau īmēra; (4) he tauākī nāu e whakapono pono ana koe kāore te ihirangi i te āhua e amuamutia ana i whakamanahia e te kaipupuri mana pupuri, e tana māngai rānei, e te whakahaerenga rānei o tētahi ture; ']
['(5) he tauākī nāu i haina, i raro i te whiu o te whakapae teka, e tika ana ngā mōhiohio i roto i te whakamōhiotanga, ā, kei a koe te mana ki te whakatinana i ngā mana pupuri e kīia ana kua takahia;']
['me te (6) he waitohu ā-tinana, ā-rorohiko rānei a te kaipupuri mana pupuri, a tētahi tangata rānei kua whakamanahia ki te mahi mō te kaipupuri mana pupuri. ']
['Ki te kore e whakaurua ngā mōhiohio katoa i runga ake nei, ka whakaroa pea te tukatuka o tō amuamu.']
['Whakapā']
['Tena koa tukuna mai he imeera ki a maatau me tetahi patai / whakaaro.']
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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['Mō te']
['Ka whakamahi a BioMedLib i nga rorohiko aunoa (nga hātepe ako-mīhini) hei whakaputa takirua pātai-me-whakautu.']
['Ka tīmata mātou ki te 35 miriona ngā tānga rongoā koiora o PubMed/Medline.']
['Tirohia te "Whakaputanga" hoki "Whakakahoretanga".']
