1. Ngajaga beurat awak nu séhat: Kabeurat awak nu kaleuwihan atawa kaleuwihan beurat téh bisa nyababkeun diabetes tipe 2.
Lamun anjeun kaleuwihan beurat, turunkeun beurat awak sangkan bisa ngurangan résiko.
2. Ngadahar kadaharan nu séhat: Pilih kadaharan nu loba ngandung gandum, buah, sayuran, protéin, jeung susu nu rendah lemak.
Ulah ngadahar kadaharan nu geus diolah, inuman nu ngandung gula, jeung lemak jenuh.
3. Latihan sacara teratur: Latihan saeutikna 30 menit dina kalolobaan poé dina saminggu.
Latihan nu rutin bisa ngabantu anjeun tetep beurat awak nu séhat jeung ningkatkeun sensitipitas insulin.
4. Pariksa kadar gula getih: Lamun Sadérék keur prediabetes atawa boga résiko tinggi jadi diabetes, pariksa kadar gula getih sacara teratur bisa ngabantu Sadérék pikeun nyaho parobahan nu aya sarta ngarobah gaya hirup.
5. Saré cukup: Lamun teu saré cukup, bisa jadi aya résiko diabetes.
Coba saré tujuh nepi ka dalapan jam unggal peuting.
6. Ngatur setrés: Setrés nu teu eureun-eureun bisa ningkatkeun résiko anjeun jadi diabetes.
Téangan cara nu séhat pikeun ngungkulan setrés, saperti tapa, yoga, atawa olahraga.
7. Ulah loba nginum alkohol: Nginum alkohol loba teuing bisa ngabalukarkeun anjeun jadi diabetes.
Lamun nginum, ulah loba teuing.
8. Eureun ngaroko: Roko bisa ngabalukarkeun anjeun jadi diabetes jeung panyakit kronis séjénna.
Lamun eureun ngaroko, bisa ngurangan résiko.
9. Regulér dipariksa: Lamun anjeun dipariksa ku dokter, éta bisa ngabantu anjeun pikeun ngawaskeun faktor résiko sarta ngarobah gaya hirup pikeun nyegah diabetes.
10. Nginum obat nurutkeun resép dokter: Lamun dokter geus nulis resep obat pikeun nyegah diabetes, misalna metformin, pastikeun nginum obat nurutkeun pituduh dokter.
11. Pertimbangkeun suplemén: Sababaraha suplemén, saperti kromium, magnésium, jeung asam alfa-lipoat, bisa ngabantu ningkatkeun sensitipitas insulin jeung ngurangan résiko diabetes.
Ngobrolkeun jeung dokter saméméh ngamimitian nginum suplemén.
12. Nginum cai nu cukup: Nginum cai loba bisa ngabantu anjeun tetep beurat awak nu normal jeung ngurangan résiko diabetes.
13. Ulah cicing lila: Lamun lila cicing, bisa jadi aya résiko diabetes.
Sadidinten kudu hudang jeung sering gerak.
14. Meunangkeun vitamin D nu cukup: Lamun kadar vitamin Dna kurang, bisa ngabalukarkeun diabetes.
Pastikeun aya sinar panonpoé nu cukup atawa nginum suplemén vitamin D lamun perlu.
15. Ngarasakeun kadaharan nu matak nyugemakeun: Lamun dahar lalaunan jeung merhatikeun rasa lapar jeung ngarasa pinuh, bisa ngabantu anjeun tetep beurat awak nu normal sarta ngurangan résiko diabetes.
16. Ulah ngadahar kadaharan nu loba lemak, gula, jeung natrium.
Lamun bisa, dahar kadaharan nu teu diolah.
17. Ngonsumsi serat leuwih loba: Kadaharan nu loba seratna bisa ngabantu ngadalikeun kadar gula getih sarta ngurangan résiko diabetes.
Pék dahar loba buah, sayuran, jeung sisikian.
18. Ulah ngadahar daging beureum jeung daging olahan: Ngonsumsi daging beureum jeung daging olahan loba téh bisa ngabalukarkeun diabetes.
Pilih protéin nu kurang lemak, saperti hayam, lauk, atawa tahu.
19. Nginum téh héjo: Téh héjo ngandung antioksidan nu bisa ngaronjatkeun sensitipitas ka insulin jeung ngurangan résiko diabetes.
20. Perhatikeun obat-obatan herbal: Sababaraha ramuan, saperti gymnema, fenugreek, jeung melon pait, bisa ngabantu ngadalikeun kadar gula getih sarta ngurangan résiko diabetes.
Sadérék kudu nyarita heula ka dokter saméméh ngagunakeun obat herbal.
21. Ngadalikeun porsi kadaharan. Lamun loba teuing kadaharan, awak bisa nambahan beurat sarta bisa jadi aya résiko diabetes.
Latih diri pikeun ngadalikeun porsi kadaharan ku cara ngagunakeun piring nu leuwih leutik sarta ngukur.
222. Ulah nginum loba inuman nu ngandung gula: Inuman nu ngandung gula, saperti soda jeung jus buah
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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