Aza mihinana sakafo be siramamy sy menaka be loatra.
3. Manaova fanatanjahan-tena tsy tapaka: Manaova fanatanjahan-tena antonony, fara fahakeliny, mandritra ny 30 minitra, toy ny fandehanana haingana, amin'ny ankamaroan'ny andro amin'ny herinandro.
Mety hanampy anao hihazona lanja tsara sy hahay hifehy ny insuline ny fanatanjahan-tena tsy tapaka.
4. Manara-maso ny haavon'ny siramamy ao amin'ny ranao: Raha efa voan'ny prediabeta ianao na atahorana ho lasa diabetika, dia tsara ny manara-maso ny haavon'ny siramamy ao amin'ny ranao mba hahitanao ny fiovana eo amin'ny rainao, ary hanitsianao ny fomba fiainanao.
5. Matoria tsara: Mety ho voan'ny diabeta ianao raha tsy ampy torimaso.
Ataovy tanjona ny hatory adiny fito na adiny valo tsara, isan'alina.
6. Mitandrema amin'ny adin-tsaina: Mety ho voan'ny diabeta ianao raha miady saina foana.
Mitadiava fomba hafa tsara iatrehana an'izany, toy ny fisaintsainana, yoga, na fanatanjahan-tena.
7. Aza misotro toaka be loatra: Mety ho voan'ny diabeta ianao raha misotro be loatra.
Raha misotro ianao, dia ataovy araka ny antonony izany.
8. Ajanony ny fifohana sigara: Mampitombo ny mety ho voan'ny diabeta sy ny aretina mitaiza hafa ny fifohana sigara.
Mety tsy ho tratran'ny aretina ianao raha miala amin'ny sigara.
9. Manaova fizahana tsy tapaka: Manampy anao hijery ny antony mety hahatonga anao ho voan'ny diabeta sy hanova ny fomba fiainanao ny fizahana tsy tapaka.
10. Raiso tsara ny fanafody: Raha misy fanafody efa nomena anao mba hisorohana ny diabeta, toy ny metformin, dia ataovy tsara araka izay lazain'ny dokotera anao.
11. Diniho ny fanafody fanampiny: Mety hanampy anao tsy ho mora voan'ny diabeta ny fanafody sasany, toy ny chrome, magnesium, ary ny asidra alpha-lipoic.
12. Misotroa rano tsara: Ho salama foana ianao raha misotro rano be dia be, ary tsy ho mora voan'ny diabeta.
13. Aza mipetraka ela: Mety hampitombo ny mety ho voan'ny diabeta ny olona mipetraka ela.
Ataovy izay hifohazana sy hihetsehana matetika mandritra ny andro.
14. Ampiasao tsara ny vitamina D: Voaporofo fa mety ho voan'ny diabeta ny olona tsy ampy vitamina D.
Aza hadinoina ny mijery masoandro, na maka vitaminina D raha ilaina izany.
15. Ataovy fahazarana ny mihinana amim-pahatsorana: Ho salama tsara ianao raha mihinana tsikelikely, ary tsy ho mora voan'ny diabeta.
16. Aza mihinana sakafo be menaka: Matetika ny sakafo be menaka, siramamy, ary sodium no mampitombo ny risika hahazoanao diabeta.
Aza mihinana sakafo simba.
17. Mihinàna sakafo misy fibre betsaka kokoa: Ny sakafo misy fibre betsaka dia afaka manampy amin'ny fanatsarana ny fifehezana ny siramamy ao amin'ny ra ary mampihena ny mety ho voan'ny diabeta.
Mihinàna voankazo sy legioma ary sakafo misy varimbazaha betsaka.
18. Aza mihinana hena mena sy hena voahodina: Voaporofo fa mety ho voan'ny diabeta ny olona mihinana hena mena sy hena voahodina be loatra.
Aza mihinana hena be menaka, fa mihinana hena matavy, ohatra hoe akoho, trondro, na tofu.
19. Misotroa dite maitso: Misy antioksida ao amin'ny dite maitso, ka mety hanampy anao tsy ho mora voan'ny diabeta.
20. Diniho ny fampiasana raokandro: Mety hanampy anao hifehy tsara ny siramamy ao amin'ny ranao sy hampihena ny mety ho voan'ny diabeta ny raokandro sasany, toy ny gymnema, fenugreek, ary melon mangidy.
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.
['Fialana andraikitra: fitsaboana']
['Natao hampianarana sy hampahafantarana fotsiny ity tranonkala ity, fa tsy natao hanomezana torohevitra ara-pitsaboana na tolotra matihanina.']
['Tsy tokony hampiasaina mba hamantarana na hitsaboana olana ara-pahasalamana na aretina ny fanazavana omena, ary tokony hanatona dokotera manana fahazoan-dalana hitsabo tena ireo mitady torohevitra ara-pitsaboana.']
["Mariho tsara fa ny tambajotra neural izay mamorona ny valin'ny fanontaniana, dia tsy marina indrindra raha resaka isa no resahina. Ohatra, ny isan'ny olona voamarina fa voan'ny aretina manokana."]
["Mitadiava torohevitra avy amin'ny dokotera na mpitsabo hafa mahay momba ny toe-pahasalamanao. Aza atao tsinontsinona mihitsy ny torohevitra ara-pitsaboana matihanina na manemotra ny fikatsahana azy noho ny zavatra novakianao tao amin'ity tranonkala ity. Raha mieritreritra ianao fa mety manana vonjy taitra ara-pitsaboana, antsoy ny 911 na mandehana any amin'ny efitrano fitsaboana maika akaiky indrindra avy hatrany. Tsy misy fifandraisana mpitsabo-marary noforonin'ity tranonkala ity na ny fampiasana azy. Na ny BioMedLib na ny mpiasa ao aminy, na ny mpandray anjara amin'ity tranonkala ity, dia tsy manao fanambarana, mazava na tsy mazava, momba ny fampahalalana omena eto na ny fampiasana azy."]
["Fanamarihana: zon'ny mpamorona"]
["Ny Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (ny DMCA) dia manome vahaolana ho an'ireo tompon'ny zon'ny mpamorona izay mino fa manitsakitsaka ny zony araka ny lalàna momba ny zon'ny mpamorona ao Etazonia ny fitaovana hita ao amin'ny Internet. "]
["Raha mino ianao fa misy votoaty na fitaovana azo ampiasaina amin'ny tranonkalanay na ny tolotra ataonay manitsakitsaka ny zon'ny mpamorona anao, dia afaka mandefa filazana aminay ianao (na ny mpandraharaha anao) mangataka ny hanesorana ny votoaty na ny fitaovana, na ny fanakanana ny fidirana amin'izany. "]
['Tsy maintsy alefa an-tsoratra amin\'ny alalan\'ny mailaka ny filazana (jereo ny fizarana "Contact" raha mila adiresy mailaka). ']
["Ny DMCA dia mitaky ny fampandrenesanao ny voalaza ho fanitsakitsahana ny zon'ny mpamorona ahitana ireto fampahalalana manaraka ireto: (1) famaritana ny asa voaaro zon'ny mpamorona izay voalaza fa voahitsakitsaka; (2) famaritana ny votoaty voalaza fa manitsakitsaka sy fampahalalana ampy ahafahantsika mahita ny votoatiny; (3) fampahalalana momba anao, anisan'izany ny adiresinao, nomeraon-telefaona ary adiresy mailaka; (4) fanambarana avy aminao fa mino tsara ianao fa ny votoaty amin'ny fomba nitarainana dia tsy nomen'ny tompon'ny zon'ny mpamorona alalana, na ny mpandraharahany, na amin'ny asan'ny lalàna rehetra; "]
["(5) fanambarana nosoniavinao, eo ambany sazin'ny fianianana diso, fa marina ny vaovao ao amin'ny fampahafantarana ary manana fahefana hampihatra ny zon'ny mpamorona izay voalaza fa voahitsakitsaka ianao; "]
["Mety hiteraka fahatarana amin'ny fikarakarana ny fitarainanao ny tsy fampidirana ireo vaovao rehetra voalaza etsy ambony."]
['Fifandraisana']
['Alefaso mailaka izahay raha misy fanontaniana / sosokevitra.']
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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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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['Manodidina ny']
['Mampiasa solosaina mandeha ho azy (algoritma fianarana milina) ny BioMedLib mba hamoronana fanontaniana sy valiny.']
["Manomboka amin'ny famoahana biomedika 35 tapitrisa ao amin'ny PubMed/Medline izahay. ary koa ny pejin'ny tranonkala RefinedWeb."]
