1. Pansiansiaen so dugan belat: Say sobran belat odino inka-obese et sakey ed saray manunan rason no akin ya nayarin nawalaan na type 2 diabetes.
No sobray belat mo, nabawasan so posibilidad ya onkapuy ka.
2. Mangan na masustansia: Manpili na masustansia iran kakanen a singa say whole grain, prutas, pising, lean protein, tan daiset ya taba na saray produkto ya nanlapud gatas.
Limitaan moy pangan na saray processed foods, sugary drinks, tan saturated fats.
3. Regular ya man-ehersisyo: Manga 30 minuto ya manakar ya maples, diad maslak ya agew ed sakey simba.
Makatulong so regular ya ehersisyo pian mansiansian mabiskeg so laman mo tan mas mainomay moy onebeng ed insulin.
4. Man-monitor na blood sugar: No wala lay prediabetes mo odino baleg so posibilidad ya nawalaan kay diabetes, makatulong so regular ya blood sugar monitoring pian naamtaan mon tampol so antokaman ya pananguman tan makapanggawa kay pananguman ed kabibilay mo.
5. Magenap so ugip mo: No kulang so ugip mo, mas baleg so posibilidad ya na-diabetes ka.
Dapat ya 7-8 oras so ugip mo kada labi.
6. Kontrolen so stress: Say graben stress et nayarin pansengegan na diabetes.
Man-exercise, mandalepdep, odino man-yoga pian nasarag moy stress.
7. Limitaan so kakainum na alak: No sobran dakel so iinumen mon alak, mas baleg so posibilidad ya na-diabetes ka.
No oniinum ka, gawaen itan ed kabkaabigan.
8. Itunda so panagsigarilyo: Say panagsigarilyo et mamapatey ed sakey a too ed diabetes tan arum nin graben sakit.
No itunda moy pansisigarilyom, nabawasan so posibilidad ya na-diabetes ka.
9. Regular ya manpa-check-up: Makatulong so regular ya pan-check-up ed doktor pian naamtaan iray posiblin pansengegan na diabetes tan napaliisan itan.
10. Mangan unong ed inrekomenda: No nirekomenda ed sika so tambal a makatulong pian naiwasan so diabetes, a singa say metformin, seguroen mon awaten itan unong ed inrekomenda na doktor.
11. Konsideraen iray suplemento: Arum a suplemento, a singa say chromium, magnesium, tan alpha-lipoic acid, so nayarin makatulong pian onkasil so insulin tan nabawasan so posibilidad ya nawalaan kay diabetes.
Mitongtong ed doktor mo antis kan onggapon mangan na antokaman ya supplement.
12. Mansiansian hydrated: Say dakel a danum so makatulong pian mansiansian mabiskeg so laman mo tan nabawasan so posibilidad ya na-diabetes ka.
13. Agka manguuley a mabayag: No andukey so panaon mon akayurong, mas baleg so posibilidad ya na-diabetes ka.
Seguroen a regular kan ombangon tan manakar-akar ed sanagew.
14. Magmaliw a masustansia ed vitamin D: Say abeban vitamin D et nayarin pansengegan na diabetes.
Seguroen a magenap so ipanengneng mo ed agew odino mangan kay vitamin D no nakaukolan.
15. Manalwar ed panangan: No mangan kan matantan tan imanoen mo no antoy pakakalikna na eras tan inkakkapuy mo, makatulong itan pian mansiansian mabiskeg so laman mo tan nabawasan so posibilidad ya na-diabetes ka.
16. Limitaan so processed foods: Saray processed foods et mabetbet ya atagey so karakel na makapuy a taba, sugar, tan sodium, kanian mas baleg so posibilidad ya na-diabetes ka.
No posible, manpili na aliwan pinalsan kakanen.
17. Mangan na mas dakel a fiber: Say mas dakel a fiber ed kakanen et makatulong pian nakontrol so blood sugar tan nabawasan so posibilidad ya na-diabetes.
Mangan na dakel a prutas, pising, tan arum nin masustansia iran kakanen.
18. Limitaan so pangan na ambalangan karne tan saray karne ya inluto: Say sobran pangan na ambalangan karne tan saray karne ya inluto et nayarin pansengegan na diabetes.
Imbes, manpili na saray protina ya anggapoy taba, a singa say manok, sira, odino tofu.
19. Inum na green tea: Say green tea so walaan na saray antioxidant a makatulong pian onkasil so insulin tan nabawasan so posibilidad a nawalaan na diabetes.
20. Konsideraen iray herbal a tambal: Arum iran herbal, a singa say gymnema, fenugreek, tan ampait a melon, so nayarin makatulong pian napaaligwas so kontrol ed blood sugar tan nabawasan so posibilidad a nawalaan kay diabetes.
Mitongtong ed doktor mo antis kan oninum na antokaman ya herbal.
21. Kontrolen so karakel na kakanen: No dakel so kanen mo, nayarin ontagey so belat mo tan mas baleg so posibilidad ya na-diabetes ka.
Ipraktis mon kontrolen so karakel na kakanen mo diad pangusar na angkelag a plato tan sukat.
222. Limitaan iray masamit ya iinumen: Saray masamit ya iinumen, a singa say soda tan juice na prutas
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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