How to prevent Diabetes?

Nzira yokudzivisa nayo chirwere cheshuga?

1. Chengetedza uremu hwakanaka: Kurema kana kuti kufutisa chinhu chikuru chinokonzera chirwere cheshuga chorudzi rwechipiri.

Kuderedza uremu kana uine uremu hwakawandisa kunogona kuderedza zvikuru ngozi yako.

2. Idya zvokudya zvine utano: Sarudza zvokudya zvine zviyo zvizere, michero, miriwo, mapuroteni asina mafuta, uye zvigadzirwa zvemukaka zvisina mafuta.

Deredza kudya kwako zvokudya zvakagadzirwa, zvinwiwa zvine shuga, uye mafuta akawandisa.

3. Rovedza muviri nguva dzose: Rovedza muviri kwemaminitsi anenge 30 zvishoma nezvishoma, zvakadai sokufamba nokukurumidza, mazuva akawanda pavhiki.

Kurovedza muviri nguva dzose kunogona kukubatsira kuramba uine uremu hwakanaka uye kunatsiridza insulin.

4. Cherechedza uwandu hweshuga muropa rako: Kana uine prediabetes kana kuti uri mungozi huru yokuva nechirwere cheshuga, kugara uchiongorora shuga muropa kunogona kukubatsira kuziva kuchinja kupi nokupi nokukurumidza uye kugadzirisa mararamiro ako.

5. Rara zvakakwana: Kurara zvisina kunaka kunogona kuwedzera ngozi yako yokuva nechirwere cheshuga.

Iva nechinangwa chokurara kwemaawa 7-8 usiku humwe nohumwe.

6. Kudzora kushushikana: Kushushikana kusingaperi kunogona kuwedzera ngozi yokuva nechirwere cheshuga.

Tsvaka nzira dzakanaka dzokudzora nadzo kushushikana, dzakadai sokufungisisa, yoga, kana kuti kurovedza muviri.

7. Deredza kunwa doro: Kunwa doro zvakawandisa kunogona kuwedzera ngozi yokuva nechirwere cheshuga.

Kana uchinwa, ita izvozvo zvine mwero.

8. Rega kusvuta: Kusvuta kunowedzera ngozi yokuva nechirwere cheshuga nezvimwe zvirwere zvisingaperi.

Kurega kusvuta kunogona kubatsira kuderedza ngozi yako.

9. Kuongororwa nguva dzose: Kuongororwa nguva dzose nomurapi wako kunogona kukubatsira kuongorora zvinhu zvinokonzera chirwere cheshuga uye kuchinja mararamiro aunofanira kuita kuti udzivise chirwere cheshuga.

Tora mushonga sezvawakarairwa: Kana wakarairwa mushonga unobatsira kudzivirira chirwere cheshuga, wakadai semetformin, iva nechokwadi chokuti unotora mushonga wacho sezvawakarairwa nachiremba wako.

11. Funga nezvezvinowedzera: Zvimwe zvinowedzera, zvakadai sechromium, magnesium, uye alpha-lipoic acid, zvinogona kubatsira kuvandudza insulin uye kuderedza ngozi yokuva nechirwere cheshuga.

Taura nemupi wako wezvokurapa usati watanga chero zvinowedzera.

12. Ramba uine mvura yakawanda: Kunwa mvura yakawanda kunogona kukubatsira kuti urambe uine uremu hwakanaka uye kuderedza ngozi yokuva nechirwere cheshuga.

13. Dzivisa kugara pasi kwenguva refu: Kugara pasi kwenguva refu kunogona kuwedzera ngozi yako yokuva nechirwere cheshuga.

Iva nechokwadi chokuti unomuka uye unofamba-famba nguva dzose mukati mezuva rose.

14. Tora vhitamini D yakakwana: Nhamba yakaderera yevhitamini D yakabatanidzwa nenjodzi yakawedzera yokuva nechirwere cheshuga.

Iva nechokwadi chokuti unowana chiedza chezuva chakakwana kana kuti tora vhitamini D kana zvichidikanwa.

15. Rangarira kudya: Kudya zvishoma nezvishoma uye kuteerera zvinoratidza kuti une nzara uye wazara kunogona kukubatsira kuti urambe uine uremu hwakanaka uye kuderedza ngozi yokuva nechirwere cheshuga.

16. Deredza zvokudya zvakagadzirwa: Zvokudya zvakagadzirwa zvinowanzova nemafuta asina kunaka, shuga, uye sodium, izvo zvinogona kuwedzera ngozi yako yokuva nechirwere cheshuga.

Sarudza zvokudya zvizere, zvisina kugadziriswa pose pazvinobvira.

17. Idya faibha yakawanda: Zvokudya zvine faibha yakawanda zvinogona kubatsira kudzora shuga muropa uye kuderedza ngozi yokuva nechirwere cheshuga.

Isa michero yakawanda, miriwo, uye zviyo zvizere muzvokudya zvako.

18. Deredza nyama tsvuku uye yakagadziriswa: Kudya kwakawanda nyama tsvuku uye yakagadziriswa kwave kuchibatanidzwa nenjodzi yakawedzera yokuva nechirwere cheshuga.

Sarudza mapuroteni asina mafuta, akadai sehuku, hove, kana kuti tofu, panzvimbo pezvo.

19. Inwa tii yakasvibirira: Tea yakasvibirira ine antioxidants inogona kubatsira kuvandudza insulin sensitivity uye kuderedza ngozi yako yokuva nechirwere cheshuga.

20. Funga nezvemishonga yemakwenzi: Mamwe miriwo, akadai seGymnema, fenugreek, uye melon inosuruvarisa, angabatsira kudzora shuga yeropa uye kuderedza ngozi yokuva nechirwere cheshuga.

Taura nachiremba wako usati watora mishonga yemakwenzi.

21. Dzidzira kudzora migove: Kudya migove mikuru kunogona kutungamirira kukuwedzera uremu uye kuwedzera ngozi yako yokuva nechirwere cheshuga.

Dzidzira kudzora zvikamu nokushandisa mahwendefa maduku uye kuyera zvokudya zvako.

222. Deredza zvinwiwa zvine shuga: Zvinwiwa zvine shuga, zvakadai sesoda uye muto wemichero

Mashoko okufananidzira

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

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.

Kurambidzwa kwebasa: zvokurapa

Nzvimbo iyi yepaIndaneti inopiwa nokuda kwezvinangwa zvedzidzo uye zvemashoko chete uye haisi kupa mazano ezvokurapa kana kuti mabasa ehunyanzvi.

Mashoko anopiwa haafaniri kushandiswa kuongorora kana kuti kurapa chinetso cheutano kana kuti chirwere, uye avo vanotsvaka mazano ezvokurapa vanofanira kubvunza chiremba ane rezinesi.

Ndapota cherechedzai kuti neural net iyo inogadzira mhinduro dzemibvunzo, haina kururama zvikuru kana iri nyaya yenhamba. Somuenzaniso, nhamba yevanhu vanoonekwa vaine chirwere chakati.

Nguva dzose tsvaka zano rachiremba wako kana mumwe mupi wezvoutano akakodzera pamusoro pemamiriro ezvinhu ezvokurapa. Usambofa wakaregeredza zano rezvokurapa rehunyanzvi kana kunonoka kuritsvaka nemhaka yechinhu chipi nechipi chawakaverenga pawebsite ino. Kana uchifunga kuti unogona kuva nenjodzi yezvokurapa, fonera 911 kana kuenda kukamuri rokukurumidzira riri pedyo nokukurumidza. Hapana ukama hwechiremba nemurwere hunogadzirwa newebhusaiti ino kana kushandiswa kwayo. NeBioMedLib kana vashandi vayo, kana chero mupiro kune iyi webhusaiti, haitauri chero zvirevo, zvakataurwa kana kuti zvataurwa, maererano neruzivo rwunopihwa pano kana kushandiswa kwayo.

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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.

Choose whole, unprocessed foods whenever possible.

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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