1. Khalani ndi kulemera koyenera: Kulemera kwambiri kapena kunenepa kwambiri ndi chinthu chachikulu chimene chimachititsa kuti munthu akhale ndi matenda a shuga a mtundu wa 2.
Kuchita maseŵera olimbitsa thupi nthaŵi zonse kungakuthandizeni kukhalabe ndi thupi lolemera bwino ndipo kungakuthandizeni kuti musamavutike ndi insulin.
4. Yang'anirani mlingo wa shuga m'magazi anu: Ngati muli ndi matenda a shuga kapena muli pachiwopsezo chachikulu cha matenda a shuga, kuyang'anitsitsa mlingo wa shuga m'magazi kungakuthandizeni kuzindikira kusintha kulikonse msanga ndi kusintha moyo wanu.
5. Kugona mokwanira: Kugona mokwanira kungawonjezere chiopsezo cha matenda a shuga.
Yesetsani kugona maola asanu ndi atatu kapena asanu ndi atatu usiku uliwonse.
6. Pewani kupsinjika maganizo: Kupsinjika maganizo kosatha kungawonjezere chiopsezo chanu cha matenda a shuga.
15. Muzidya mosamala: Kudya pang'onopang'ono ndi kulabadira zizindikiro za njala ndi kukhuta kungakuthandizeni kukhalabe ndi thupi lolemera komanso kuchepetsa chiopsezo cha matenda a shuga.
16. Chepetsani kudya zakudya zopangidwa ndi makina: Kaŵirikaŵiri zakudya zopangidwa ndi makina zimakhala ndi mafuta, shuga, ndi sodium ambiri, amene angakuwonjezere chiopsezo cha matenda a shuga.
Ngati n'kotheka, muzidya zakudya zopanda mafuta.
17. Idyani zakudya zokhala ndi michere yambiri: Kudya zakudya zokhala ndi michere yambiri kungakuthandizeni kuchepetsa shuga m'magazi ndi kuchepetsa chiopsezo cha matenda a shuga.
Muzidya zipatso, ndiwo zamasamba, ndi tirigu wambiri.
18. Chepetsani kudya nyama zofiira ndi zokonzedwa bwino: Kudya kwambiri nyama zofiira ndi zokonzedwa bwino kumagwirizanitsidwa ndi chiopsezo chowonjezeka cha matenda a shuga.
19. Imwani tiyi wobiriwira: Tiyi wobiriwira ali ndi mankhwala a antioxidants amene angathandize kusintha kumverera kwa insulin ndi kuchepetsa chiopsezo chanu cha matenda a shuga.
20. Taganizirani za mankhwala a zitsamba: Zitsamba zina, monga gymnema, fenugreek, ndi mandimu owawa, zingathandize kuchepetsa shuga m'magazi ndi kuchepetsa chiopsezo cha matenda a shuga.
Lankhulani ndi dokotala wanu musanagwiritse ntchito mankhwala alionse a zitsamba.
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.
Chodzikanira: zachipatala
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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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