1. Lula u le boima bo lekaneng: Ho ba motenya kapa ho nona haholo ke sesosa se ka sehloohong sa ho tšoaroa ke lefu la tsoekere la mofuta oa 2.
Ho theola boima ba'mele haeba u nonne ho ka fokotsa kotsi ea hore u be le lefu lena haholo.
2. Ja lijo tse nang le phepo e nepahetseng: Khetha lijo tse nang le lijo-thollo tse ngata, litholoana, meroho, liprotheine tse se nang mafura le lihlahisoa tsa lebese tse se nang mafura a mangata.
Fokotsa lijo tseo u li jang, lino tse tsoekere le mafura a mangata.
3. Etsa boikoetliso ba'mele kamehla: Etsa bonyane metsotso e 30 ea ho ikoetlisa ka matla a itekanetseng, joaloka ho tsamaea ka lebelo, boholo ba matsatsi a beke.
Ho ikoetlisa kamehla ho ka u thusa hore u lule u le boima bo lekaneng'meleng le ho ntlafatsa tsela eo insulin e sebetsang ka eona.
4. Hlahloba tsoekere e maling: Haeba u se u e - na le lefu la tsoekere kapa u kotsing e khōlō ea ho tšoaroa ke lefu la tsoekere, ho hlahloba tsoekere e maling kamehla ho ka u thusa hore u lemohe liphetoho tse ka 'nang tsa hlaha kapele'me u etse liphetoho tse hlokahalang bophelong ba hao.
5. Robala ka ho lekaneng: Ho se robale ka ho lekaneng ho ka eketsa kotsi ea hore u tšoaroe ke lefu la tsoekere.
Leka ho robala lihora tse 7 ho isa ho tse 8 bosiu bo bong le bo bong.
6. Laola khatello ea kelello: Ho imeloa kelellong ho sa foleng ho ka eketsa kotsi ea hore u tšoaroe ke lefu la tsoekere.
Batla litsela tse molemo tsa ho laola khatello ea maikutlo, tse kang ho thuisa, yoga kapa ho ikoetlisa.
7. Fokotsa ho noa joala: Ho noa joala ka tsela e feteletseng ho ka eketsa kotsi ea hore u tšoaroe ke lefu la tsoekere.
Haeba u noa, e noe ka teka-tekano.
8. Khaotsa ho tsuba: Ho tsuba ho eketsa kotsi ea hore u be le lefu la tsoekere le mafu a mang a sa foleng.
Ho khaotsa ho tsuba ho ka thusa ho fokotsa kotsi ea hao.
9. E-ba le litlhahlobo tse tloaelehileng: Ho hlahloba kamehla le ngaka ea hao ho ka u thusa hore u hlokomele lintho tse ka u behang kotsing ea ho tšoaroa ke lefu la tsoekere le ho etsa liphetoho tse hlokahalang bophelong ba hao e le hore u thibele lefu la tsoekere.
10. Noa meriana kamoo ngaka e laetseng kateng: Haeba u fuoe meriana e thibelang lefu la tsoekere, e kang metformin, etsa bonnete ba hore ua e noa kamoo ngaka e laetseng kateng.
11. Nahana ka ho noa li-supplement: Li-supplement tse ling tse kang chromium, magnesium le alpha-lipoic acid, li ka thusa ho ntlafatsa kutloisiso ea hao ea insulin le ho fokotsa kotsi ea hore u be le lefu la tsoekere.
Buisana le mofani oa hao oa tlhokomelo ea bophelo pele u qala ho sebelisa litlatsetso leha e le life.
12. Lula u e - na le metsi a lekaneng: Ho noa metsi a mangata ho ka u thusa hore u lule u le boima bo lekaneng'meleng le ho fokotsa kotsi ea hore u tšoaroe ke lefu la tsoekere.
13. Qoba ho lula u lutse nako e telele: Ho lula u lutse nako e telele ho ka eketsa kotsi ea hore u tšoaroe ke lefu la tsoekere.
Etsa bonnete ba hore u tsoha'me u tsamaea ka linako tse itseng letsatsi lohle.
14. Fumana vithamine D e lekaneng: Ho fumanoe hore vithamine D e tlaase e ka baka lefu la tsoekere.
Etsa bonnete ba hore u fumana khanya ea letsatsi e lekaneng kapa u nke vithamine D e tlatsetsang haeba ho hlokahala.
15. Itloaetse ho ja ka hloko: Ho ja butle le ho ela hloko matšoao a tlala le ho khora ho ka u thusa hore u lule u le boima bo lekaneng'meleng le ho fokotsa kotsi ea ho tšoaroa ke lefu la tsoekere.
16. Fokotsa lijo tse entsoeng ka lintho tse ngata: Hangata lijo tse entsoeng ka lintho tse ngata li na le mafura a mangata a kotsi, tsoekere le sodium, e leng lintho tse ka eketsang kotsi ea hore u tšoaroe ke lefu la tsoekere.
Khetha lijo tse sa tsoakoang le tse sa sebetsoang ha ho khoneha.
17. Ja fiber e ngata: Lijo tse nang le fiber e ngata li ka thusa ho laola tsoekere maling le ho fokotsa kotsi ea ho tšoaroa ke lefu la tsoekere.
E-ja litholoana, meroho le lijo-thollo tse nang le lijo-thollo tse ngata.
18. Fokotsa nama e khubelu le e entsoeng ka nama: Ho 'nile ha fumanoa hore ho ja nama e khubelu le e entsoeng ka nama e ngata ho ka etsa hore motho a be le lefu la tsoekere.
Ho e - na le hoo, khetha liprotheine tse se nang mafura a mangata, tse kang khoho, tlhapi kapa tofu.
19. Noa tee e tala: Tee e tala e na le li-antioxidant tse ka thusang ho ntlafatsa kutloisiso ea insulin le ho fokotsa kotsi ea ho tšoaroa ke lefu la tsoekere.
20. Nahana ka litlhare tsa litlama: Litlama tse ling tse kang gymnema, fenugreek le bitter melon, li ka thusa ho laola tsoekere maling le ho fokotsa kotsi ea ho tšoaroa ke lefu la tsoekere.
Buisana le mofani oa hao oa tlhokomelo ea bophelo pele u noa meriana leha e le efe ea litlama.
21. Laola boholo ba lijo tseo u li jang: Ho ja lijo tse ngata ho ka etsa hore u be boima'me ha eketsa kotsi ea hore u be le lefu la tsoekere.
Itloaetse ho laola lijo tseo u li jang ka ho sebelisa lipoleiti tse nyenyane le ho lekanya lijo tsa hao.
222. Fokotsa lino tse tsoekere: Lino tse tsoekere, tse kang soda le lero la litholoana
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.
['Tlhokomeliso: tsa bongaka']
["Websaete ena e etselitsoe ho ruta le ho fana ka boitsebiso feela'me ha e fane ka keletso ea bongaka kapa litšebeletso tsa litsebi."]
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['Ka kōpo hlokomela hore neural net e hlahisang likarabo lipotsong, ha e nepahale haholo-holo ha ho tluoa linomorong.']
["Kamehla batla keletso ea ngaka ea hao kapa mofani e mong ea tšoanelehang oa tlhokomelo ea bophelo mabapi le boemo ba bongaka. Le ka mohla u se ke ua hlokomoloha keletso ea setsebi sa bongaka kapa ua lieha ho e batla ka lebaka la ntho eo u e balileng websaeteng ena. Haeba u nahana hore u ka 'na ua ba le boemo ba tšohanyetso ba bongaka, letsetsa 911 kapa u ee kamoreng ea tšohanyetso e haufi hang-hang. Ha ho kamano ea ngaka le mokuli e bōptjoang ke websaeteng ena kapa tšebeliso ea eona. BioMedLib kapa basebetsi ba eona, kapa motho leha e le ofe ea tlatsetsang ho websaeteng ena, ha a etse litemoso, tse hlakileng kapa tse sa hlakang, mabapi le boitsebiso bo fanoeng mona kapa tšebeliso ea eona."]
['Tlhokomeliso: litokelo tsa bangoli']
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['Haeba u lumela ka tumelo e ntle hore litaba leha e le life kapa thepa e fumanehang mabapi le websaeteng kapa litšebeletso tsa rona e tlōla litokelo tsa hau tsa molao, uena (kapa moemeli oa hau) a ka re romella tsebiso e kōpang hore litaba kapa thepa e tlosoe, kapa ho fihlella ho eona ho thibeloe. ']
['Ditsebiso di tlameha ho romelwa ka lengolo ka imeile (bona karolo ya "Ho iteanya" bakeng sa aterese ya imeile). ']
["DMCA e hloka hore tsebiso ea hao ea ho tlōla ha molao ho boleloang hore e na le boitsebiso bo latelang: (1) tlhaloso ea mosebetsi o sirelelitsoeng ka molao o boleloang hore o tlōloa; (2) tlhaloso ea litaba tse boleloang hore li tlōla molao le boitsebiso bo lekaneng ho re lumella ho fumana litaba; (3) boitsebiso ba ho ikopanya le uena, ho akarelletsa aterese ea hau, nomoro ea fono le aterese ea imeile; (4) polelo ea hau ea hore u na le tumelo e ntle ea hore litaba ka tsela e belaelloang ha e lumelloe ke mong'a litokelo tsa molao, kapa moemeli oa eona, kapa ka ts'ebetso ea molao leha e le ofe; "]
['(5) polelo e saennweng ke wena, tlasa kotlo ya ho hlapanya leshano, ya hore tlhahisoleseding e tsebisong e nepahetse le hore o na le matla a ho tiisa ditokelo tsa mongodi tseo ho thweng di a tlolwa; ']
["le (6) ho saena ka letsoho kapa ka elektronike ha mong'a litokelo tsa bangoli kapa motho ea lumeletsoeng ho nka khato lebitsong la mong'a litokelo tsa bangoli. "]
['Ho hloleha ho kenyelletsa tlhahisoleseding yohle e ka hodimo ho ka baka ho dieha ha ho sebetswa tletlebo ya hao.']
['Ho Iteanya']
['Ka kōpo re romelle imeile ka potso / tlhahiso leha e le efe.']
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
Disclaimer: medical
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The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.
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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['Hoo e ka bang']
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['Re qala ka lingoliloeng tse limilione tse 35 tsa biomedical tsa PubMed/Medline. Hape, maqephe a websaete a RefinedWeb.']
