1. Dula o na le boima bjo bo swanetšego: Go nona kudu goba go nona ke lebaka le legolo la kotsi ya go ba le bolwetši bja swikiri bja mohuta wa 2.
Go fokotša boima bja mmele ge e ba o nonne go feta tekano go ka fokotša kotsi ya gago kudu.
2. Eja dijo tše di nago le phepo: Kgetha dijo tše di humilego ka mabele a a feletšego, dienywa, merogo, diproteine tše di se nago makhura le ditšweletšwa tša maswi tšeo di se nago makhura a mantši.
Fokotša dijo tšeo di dirilwego ka dilo tše di nago le swikiri, dino tše di nago le swikiri le makhura a mantši.
3. Itšhidulle ka mehla: Dira bonyenyane metsotso e 30 ya boithobollo bjo bo lekanetšego, bjo bo swanago le go sepela ka lebelo, matšatši a mantši a beke.
Go itšhidulla ka mehla go ka go thuša go boloka boima bja mmele bjo bo swanetšego le go kaonefatša go kwa ga gago insulin.
4. Hlahloba tekanyo ya swikiri ya madi a gago: Ge e ba o na le prediabetes goba o le kotsing e kgolo ya go ba le bolwetši bja swikiri, go hlahloba swikiri ya madi ka mehla go ka go thuša go lemoga diphetogo le ge e le dife e sa le ka pela gomme wa dira diphetogo tše di nyakegago tseleng yeo o phelago ka yona.
5. Robala ka mo go lekanego: Mekgwa e mebe ya go robala e ka oketša kotsi ya go ba le bolwetši bja swikiri.
Leka go robala diiri tše 7-8 bošego bjo bongwe le bjo bongwe.
6. Laola kgateletšego: Kgateletšego e sa felego e ka oketša kotsi ya go ba le bolwetši bja swikiri.
Hwetša ditsela tše di holago tša go laola kgateletšego, tše bjalo ka go naganišiša, yoga goba go itšhidulla.
7. Fokotša go nwa bjala: Go nwa bjala ka mo go feteletšego go ka oketša kotsi ya go ba le bolwetši bja swikiri.
Ge e ba o nwa, dira bjalo ka go lekanyetša.
8. Tlogela go kgoga: Go kgoga go oketša kotsi ya gago ya go ba le bolwetši bja swikiri le malwetši a mangwe a sa alafegego.
Go tlogela go kgoga go ka thuša go fokotša kotsi ya gago.
9. Dira ditlhahlobo tša ka mehla: Go dira ditlhahlobo tša ka mehla le ngaka ya gago go ka go thuša go hlokomela dilo tšeo di ka go beago kotsing le go dira diphetogo tše di nyakegago tseleng ya gago ya go phela e le gore o thibele bolwetši bja swikiri.
10. Tšea dihlare ka mo di laeditšwego ka gona: Ge e ba o laetšwe dihlare tša go thuša go thibela bolwetši bja swikiri, tše bjalo ka metformin, kgonthišetša gore o di nwa ka mo di laeditšwego ka gona ke moabi wa gago wa tlhokomelo ya tša maphelo.
11. Nagana ka go diriša ditlaleletšo: Ditlaleletšo tše dingwe tše bjalo ka chromium, magnesium le alpha-lipoic acid, di ka thuša go kaonefatša go kwa ga gago insulin le go fokotša kotsi ya go ba le bolwetši bja swikiri.
Boledišana le moabi wa gago wa tlhokomelo ya tša maphelo pele o thoma go diriša ditlaleletšo.
12. Dula o na le meetse a lekanego: Go nwa meetse a mantši go ka go thuša go boloka boima bja mmele bjo bo swanetšego le go fokotša kotsi ya go ba le bolwetši bja swikiri.
13. Phema go dula nako e telele: Go dula nako e telele go ka oketša kotsi ya gago ya go ba le bolwetši bja swikiri.
Kgonthišetša gore o tsoga le go sepela ka mehla letšatši ka moka.
14. E-ba le tekanyo e lekanego ya bitamine D: Ditekanyo tše di fokolago tša bitamine D di tswalanywa le kotsi e oketšegago ya go ba le bolwetši bja swikiri.
Kgonthišetša gore o ba letšatšing ka mo go lekanego goba o tšee di-vitamin D tše di oketšegilego ge go nyakega.
15. Itlwaetše go ja ka go ela hloko: Go ja ka go nanya le go ela hloko ge o swerwe ke tlala le ge o khore go ka go thuša go boloka boima bja mmele bjo bo swanetšego le go fokotša kotsi ya go ba le bolwetši bja swikiri.
16. Fokotša dijo tše di šetšego di dirilwe: Gantši dijo tše di šetšego di dirilwe di na le makhura a mantši a sa hlwekago, swikiri le sodiamo, tšeo di ka oketšago kotsi ya go ba le bolwetši bja swikiri.
Ge go kgonega, kgetha dijo tše di sa šongwago.
17. Eja difaeba tše dintši: Dijo tše di nago le difaeba tše dintši di ka thuša go laola swikiri ya madi le go fokotša kotsi ya go ba le bolwetši bja swikiri.
E-ja dienywa tše dintši, merogo le mabele a mantši.
18. Fokotša go ja nama e khwibidu le e šetšego e apeilwe: Go ja nama e khwibidu le e šetšego e apeilwe ka bontši go tswalanywa le kotsi e oketšegilego ya go ba le bolwetši bja swikiri.
Go e na le moo, kgetha diproteine tše di se nago mafura, tše bjalo ka kgogo, hlapi goba tofu.
19. Nwa teye e tala: Teye e tala e na le dilo tšeo di thibelago go bola tšeo di ka thušago go kaonefatša go kwa ga motho insulin le go fokotša kotsi ya go ba le bolwetši bja swikiri.
20. Nagana ka dihlare tša setšo: Ditlhare tše dingwe tše bjalo ka gymnema, fenugreek le bitter melon, di ka thuša go laola swikiri ya madi le go fokotša kotsi ya go ba le bolwetši bja swikiri.
Bolela le moabi wa gago wa tlhokomelo ya tša maphelo pele o ka diriša dihlare tša setšo.
21. Laola bogolo bja dijo: Go ja dijo tše dintši go ka dira gore o none kudu gomme gwa oketša kotsi ya go ba le bolwetši bja swikiri.
Itlwaetše go laola dijo ka go diriša dipoleiti tše dinyenyane le go ela dijo tša gago.
Fokotša dino tše di nago le swikiri: Dino tše di nago le swikiri, tše bjalo ka soda le matutu a dienywa
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.
['Boikano: bja tša kalafo']
['Wepesaete ye e neetšwe feela bakeng sa go ruta le go nea tsebišo gomme ga e nee keletšo ya tša kalafo goba ditirelo tša tša kalafo.']
['Tsebišo yeo e neilwego ga se ya swanela go dirišwa bakeng sa go hlahloba goba go alafa bothata bja tša maphelo goba bolwetši, gomme bao ba nyakago keletšo ya tša kalafo ya motho ka noši ba swanetše go boledišana le ngaka yeo e nago le tumelelo.']
['Ka kgopelo lemoga gore netweke ya methapo yeo e tšweletšago dikarabo tša dipotšišo, ga e nepagale kudu ge go tliwa go diteng tša dinomoro. Ka mohlala, palo ya batho bao ba hweditšwego ba na le bolwetši bjo bo itšego.']
['Ka mehla nyaka keletšo ya ngaka ya gago goba mofani yo mongwe wa tlhokomelo ya tša maphelo yo a nago le bokgoni mabapi le boemo bja tša kalafo. Le ka mohla o se ke wa hlokomologa keletšo ya tša kalafo goba wa diega go e nyaka ka baka la selo seo o se badilego wepesaeteng ye. Ge e ba o nagana gore o ka ba o le boemong bja tšhoganetšo bja tša kalafo, leletša 911 goba o ye phapošing ya tšhoganetšo ya kgauswi le wena kapejana. Ga go na tswalano ya ngaka le molwetši yeo e bopšago ke wepesaete ye goba go e diriša. BioMedLib goba bašomi ba yona, goba motho le ge e le ofe yo a tsenyago letsogo wepesaeteng ye, ga ba dire ditshepišo le ge e le dife, e ka ba tše di boletšwego ka go lebanya goba tše di sa hlaloswago gabotse, mabapi le tsebišo yeo e neilwego mo goba go e diriša.']
['Go se tšee karolo: tokelo ya ngwalollo']
['Molao wa Digital Millennium Copyright wa 1998, 17 U.S.C. § 512 (DMCA) o nea baamogedi ba tokelo ya ngwalollo bao ba dumelago gore dilo tšeo di tšwelelago ka go Inthanete di tshwenyana le ditokelo tša bona ka tlase ga molao wa U.S. wa tokelo ya ngwalollo. ']
['Ge e ba o dumela ka potego gore diteng goba dilo tšeo di lego mabapi le wepesaete ya rena goba ditirelo di tshwenyana le tokelo ya gago ya go gatiša, wena (goba moemedi wa gago) o ka re romela tsebišo ya gore o kgopele gore diteng goba dilo tšeo di tlošwe goba gore o thibelwe go di fihlelela. ']
["Ditsebišo di swanetše go romelwa ka go ngwala ka emeile (lebelela karolo ya 'Kgokagano' go hwetša aterese ya emeile). "]
['DMCA e nyaka gore tsebišo ya gago ya go pharwa ga molao wa tokelo ya ngwalollo e akaretše tshedimošo ye e latelago: (1) tlhaloso ya mošomo wa tokelo ya ngwalollo wo o pharwago ka molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa go pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao.']
['(5) setatamente sa gago, seo se saennwego ka tlase ga kotlo ya go bolela maaka, gore tshedimošo yeo e lego tsebišong e nepagetše le gore o na le maatla a go phethagatša ditokelo tša mongwadi tšeo go thwego di a gatakelwa; ']
['le (6) tshaeno ya kgonthe goba ya elektroniki ya mong wa tokelo ya ngwalollo goba motho yo a dumeletšwego go dira legatong la mong wa tokelo ya ngwalollo. ']
['Go palelwa ke go akaretša tshedimošo ka moka ya ka godimo go ka dira gore go šongwa ga ngongorego ya gago go diege.']
['Go Ikgokaganya']
['Re romele imeile ka kgopelo le ge e le efe goba tšhišinyo.']
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
Disclaimer: medical
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The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.
Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this web site or its use. Neither BioMedLib nor its employees, nor any contributor to this web site, makes any representations, express or implied, with respect to the information provided herein or to its use.
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['Re thoma ka dikgatišo tša tša kalafo ya diphedi tše dimilione tše 35 tša PubMed/Medline. Le gona, matlakala a wepesaete a RefinedWeb.']
