1. Ngbâ ti ne tongana ti so a hunda: Ti ne ahon ndo ni wala ti kono ahon ndo ni ayeke mbeni kota ye so alingbi ti sara si zo awara kobela ti diabète ti type 2.
Tongana mo kono ahon ndo ni, tongana mo kiri na peko, a lingbi ti sala si kpale ti mo akiri na peko mingi.
2. Te kobe so ayeke nzoni: Soro kobe so asi singo na alê ti kobe so a zia ye dä pëpe, alê ti keke, akugbe ti kasa, aprotéine so ayeke na mafuta mingi pëpe nga na aye so a leke ni na dulait so mafuta ayeke dä mingi pëpe.
Te pëpe akobe so a sara ni na ambeni ye nde, nyon pëpe angbenda so sucre ayeke dä mingi nga te pëpe mafuta mingi.
3. Sara sport lakue: Mingi ni na yâ ti yenga oko, sara sport teti penze-ngbonga 30.
Sarango sport lakue alingbi ti mû maboko na mo ti ngbâ ti ne na lege ni nga ti sara si mo wara ngangu mingi pëpe na yâ ti tere ti mo.
4. Bâ wala sucre ti mo ayeke na yâ ti mênë ti mo: Tongana mo yeke na kobela ti prédiabète wala tongana kobela ni alingbi ti ga na mo, bâ wala sucre ti mo ayeke na yâ ti mênë ti mo lakue.
5 Ti lango nzoni: Tongana mo lango nzoni pëpe, a lingbi ti sara si kobela ti diabète agbu mo mingi.
Lango nzoni l'heure 7 ti si na 8 lâ oko oko.
6. Hinga ti hon ndo ti gingo bê: Gingo bê lakue alingbi ti sara si mo wara kobela ti diabète mingi.
Gi ti sara ambeni nzoni ye ti hon ndo ti gingo bê ti mo, na tapande gbu li, sara yoga wala sara sport.
7. Nyongo sämba mingi pëpe: Nyongo sämba mingi alingbi ti sara si mo wara kobela ti diabète.
Tongana mo yeke nyon sämba, nyon ni kete.
8. Zia lege ti nyongo manga: Nyongo manga ayeke sala si mo wara kobela ti diabète nga na ambeni kobela nde.
Ti zia lege ti nyongo manga alingbi ti mû maboko na mo ti kiri na peko kpale ti mo.
9 Zia a bâ seni ti mo lakue: Ti bâ seni ti mo lakue alingbi ti mû maboko na mo ti bâ aye so alingbi ti sara si mo wara kobela ti diabète nga ti changé aye so mo yeke sara ti kanga lege na ni.
10 Mû yorö tongana ti so a fa na mo: Tongana a mû na mo mbeni yorö ti kanga lege na kobela ti diabète, tongana metformine, a lingbi mo mû ni tongana ti so docteur ti mo afa.
11. Bâ tënë ti mungo ambeni yorö nde: Ambeni yorö tongana chrome, magnésium, na acide alpha-lipoïque alingbi ti sala si mo kiri mo sala ye hio mingi pëpe na gbele yorö so ayeke sala na kusala ti leke kobela ti mo.
Sara tënë ni na wanganga ti mo kozoni si mo to nda ti nyon yorö ni.
12 Nyongo ngu mingi: Nyongo ngu mingi alingbi ti mû maboko na mo ti ngbâ ti ne na lege ni nga ti sala si kobela ti diabète agbu mo mingi pëpe.
13. Duti pëpe na ndo ti ngende aninga: Ti duti aninga alingbi ti sara si kobela ti diabète amû mo mingi.
Lakue na yâ ti lango ni, londo na mo tambela kete.
14. Te vitamine D mingi: A bâ so tongana zo ate vitamine D mingi pëpe, kobela ti diabète ayeke gbu lo hio mingi.
Zia si lâ asu na tere ti mo mingi wala nyon mbeni yorö so ayeke mû vitamine D na tere ti mo tongana a hunda ti sara tongaso.
15 Ti te ye na hange: Ti te ye yeke yeke nga ti dengi mê na ngoi so nzara asara mo wala na ngoi so mo si singo alingbi ti mû maboko na mo ti bata nzoni nengo ti mo nga ti sara si kobela ti diabète agbu mo mingi pëpe.
16. Te akobe so a leke ni na ambeni kode nde pëpe: Akobe so a leke ni na ambeni kode nde ayeke ka na gbâ ti mafuta, sucre nga na sodium so ayeke sara nzoni na seni ti zo pëpe.
Tongana lege ayeke dä, te akobe so a sara ni na ambeni ye nde pëpe.
17. Te alê ti kobe mingi: tengo kobe so alê ti kobe ayeke dä mingi alingbi ti sala si mo bata nzoni ahon wungo ti sucre na yâ mênë ti mo na ti sala si kobela ti diabète akiri na peko.
Te alê ti keke, akugbe ti kasa nga na ambeni kobe so a sara ni na fuku ti kobe.
18. Te mingi pëpe bengba nyama nga na nyama so a leke ni nzoni: A bâ so tengo gbâ ti bengba nyama nga na nyama so a leke ni nzoni alingbi ti sara si zo awara kobela ti diabète.
Me, soro ti te akobe so ayeke na gbâ ti protéine pëpe, na tapande kondo, susu wala tofu.
19 Nyongo thé vert: Thé vert ayeke na ambeni ye so ayeke kanga lege na ambeni ye ti ga na yâ tele ti zo, na so alingbi ti sala si mo wara ngangu mingi pëpe ti sala kusala na yorö so ayeke sala si tele ti zo ayeke sala kua nzoni pëpe na so ayeke sala si mo wara kobela ti diabète mingi pëpe.
20 Bâ tënë ti ayorö so a leke na akugbe ti kasa: Ambeni keke tongana gymnema, fenugrec, na melon so a sala ni na sengo alingbi ti mû maboko na mo ti bata nzoni wungo ti sucre na yâ mênë ti mo na ti sala si kobela ti diabète asala mo mingi pëpe.
Kozo ti tene mo nyon ayorö so a leke ni na lege ti akeke, sara tënë ni na docteur ti mo.
21. Bâ yâ ti kobe so mo yeke te nzoni: tengo gbâ ti kobe alingbi ti sara si mo kono na alingbi ti sara si mo wara kobela ti diabète.
Sara hange ti mû kobe ahon ndo ni pëpe na lege so mo yeke mû akete sembe nga mo yeke haka yâ ti kobe ni.
222. Kpe ti nyon angbenda: Angbenda tongana soda na jus ti alê ti keke
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.
['Tënë ti ziango kamene na lê: tënë ti seni']
['A zia site so gi ti fa na ye na azo na ti mû wango na ala.']
['A lingbi a sala kusala pëpe na asango so a mû ti hinga wala ti kaï na mbeni kpale ti seni wala kobela, na a lingbi ala so aye ti wara wango ti kaïngo kobela teti ala mveni ahunda mbeni wanganga so ayeke na mbeti ti hinga ye na ndo ni.']
['Bâ so tongana a hunda na zo ti fa wungo ti azo so ayeke na mbeni kobela, a yeke ngangu ti tene lo fa tâ wungo ti azo ni.']
['Gi lakue wango ti wanganga ti mo wala mbeni wanganga so ahinga kua ti lo nzoni na ndo ti kobela ti mo. Zia lâ oko pëpe ti ke wango ti wanganga wala ti ku ti wara ni ndali ti mbeni ye so mo diko na ndo ti site so. Tongana mo bâ so mo yeke na yâ ti mbeni kpale ti seni, iri 911 wala gue hio na hôpital so ayeke nduru na mo.']
['Kengo tene: droit ti lo ti sala tene']
['Ndia ti Amerika na ndo droit ti sigingo na ambeti (Digital Millennium Copyright Act) ti ngu 1998, 17 U.S.C. § 512 (so a hiri ni DMCA) amû lege na azo so ayeke na droit ti sigingo na ambeti ti bâ wala ambeti so asigigi na ndo ti Internet ni adoro droit ti ala so ndia ti Amerika amû na ndo droit ti sigingo na ambeti amû lege na ala ti sala ni. ']
['Tongana mo pensé so mbeni ye so ayeke na ndo ti site ti e wala na yâ ti ambeni ye so e yeke sara andu droit ti mo ti batango ambeti ti e, mo (wala zo so mo sara kua na iri ti lo) alingbi ti tokua na e mbeni mbeti ti hunda ti tene a zi ni wala a kanga lege na mo ti wara ni.']
['A lingbi a tokua ambeti ni na lege ti mbeni lettre so a sû na ndo ti ordinateur wala na lege ti mbeni téléphone (bâ mbage "A-adresse ti téléphone").']
['Ndia ti DMCA ahunda ti tene na yâ ti mbeti ti mo so a tene mbeni zo asara mbeni ye so ake ndia ti droit ti batango ambeti, mo zia atënë so ge: (1) fango peko ti kua so ndia ti batango ambeti ni ake ni; (2) fango peko ti aye so a tene a sara ye ti ke ndia ti batango ambeti ni nga na atënë so alingbi ti mû lege na e ti wara aye ni so; (3) asango ti mo ti wara mo, so andu adresse ti mo, numéro ti téléphone ti mo nga na adresse ti e-mail ti mo; (4) mbeni tënë so mo tene na bê ti mo kue so tënë ti aye ni so mo dema tere dä so ayeke pëpe tënë ti zo so ayeke na droit ti batango ambeti ni, wala zo so ayeke sara kua na iri ti lo, wala ndia ti kodoro ti mo.']
['(5) Mo sû maboko ti mo na gbe ti ngbanga ti mvene na mo tene so atënë so ayeke na yâ ti mbeti ni ayeke tâ tënë nga so mo yeke na ngangu ti sara si a bata droit ti mo ti sigingo na ambeti so a tene a doro ni.']
['Nga (6) mbeni maboko ti zo so ayeke na droit ti sigingo na ambeti ni wala mbeni maboko ti mbeni zo so ayeke sara kua na iri ti zo ni.']
['Tongana mo sû atënë so kue pëpe, a lingbi ti sara si a mû ngoi mingi pëpe ti bâ lege ti tënë ti mo ni.']
['Tënë ti kiri ti bâ zo']
['Tongana mo yeke na mbeni hundango tënë wala mbeni tënë ti tene, tokua ni na e na lege ti mbeni lettre.']
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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['Na ndo ni']
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['E to nda ni na ambeti ti senda-ye kutu 35 so ayeke na yâ ti ambeti-sango so a iri ni PubMed/Medline nga na ambeni site ti e so a iri ni RefinedWeb.']
