1. Stap strong long skin: Sapos man i pat tumas, dispela inap mekim na em i kisim sik daiabitis.
Sapos yu pat tumas, orait yu mas lusim sampela kilogram moa bilong daunim dispela hevi.
2. Kisim gutpela kaikai: Kisim ol kaikai i gat planti gris, prut, kumu samting, protin, na ol kaikai i gat liklik gris long en.
No ken kaikai planti kaikai ol i bin wokim long ol kain kain marasin, ol dring i gat suga, na ol kaikai i gat planti gris.
3. Eksasais oltaim: Mekim eksasais inap 30 minit long klostu olgeta de bilong wik.
Pasin bilong eksasais oltaim inap helpim yu long holim stretpela skel bilong hevi bilong bodi na mekim bodi i no strong tumas long kisim insulin.
4. Skelim mak bilong suga long blut: Sapos yu gat sik prediabetes o yu inap kisim sik daiabetes, orait oltaim skelim mak bilong suga long blut bilong yu na bai yu inap luksave kwik long ol senis i kamap na mekim ol senis long sindaun bilong yu.
5. Slip gut: Sapos yu no slip gut, dispela inap mekim na yu kisim sik daiabitis.
Yu mas slip inap 7-pela o 8-pela aua long olgeta nait.
6. Daunim presa: Sapos presa i stap oltaim, dispela inap mekim na yu kisim sik daiabitis.
Painim ol gutpela rot bilong daunim presa, olsem tingim tingim long bel ol tok yu ritim, yoga, o eksasais.
7. No ken dring planti alkohol: Sapos yu dring planti tumas alkohol, dispela inap mekim na yu kisim sik daiabitis.
Sapos yu dring, orait dring liklik tasol.
8. Lusim smok: Pasin bilong smok i mekim na yu inap kisim sik daiabitis na ol narapela sik.
9. Mekim ol sekim long olgeta taim: Sapos oltaim dokta i sekim helt bilong yu, dispela inap helpim yu long luksave long ol samting inap mekim na sik daiabitis i no ken painim yu, na yu inap senisim pasin bilong yu.
10. Kisim marasin olsem dokta i tok: Sapos dokta i tok yu mas kisim marasin bilong helpim yu long daunim sik daiabitis, olsem marasin metformin, orait yu mas bihainim tok bilong dokta.
11. Kisim sampela kain marasin olsem: Sampela marasin olsem chromium, magnesium, na alpha-lipoic acid, ol inap helpim bodi long daunim sik bilong suga.
12. Kisim planti wara: Sapos yu dring planti wara, dispela bai helpim yu long holim stretpela skin na bai yu no kisim sik daiabitis.
13. No ken sindaun longpela taim: Sapos yu sindaun longpela taim, dispela inap mekim na yu kisim sik daiabitis.
Kirap na wokabaut long olgeta de.
14. Kisim inap vaitamin D: Ol i tok sapos man i no gat planti vaitamin D, dispela inap mekim na em i kisim sik daiabitis.
Kisim lait bilong san o kisim marasin bilong helpim bodi long kisim vaitamin D.
15. Tingim gut taim bilong kaikai: Sapos yu kaikai isi isi na tingim gut taim yu hangre na yu pilim olsem bel i pulap, dispela inap helpim yu long holim stretpela skel bilong hevi bilong bodi na daunim sik daiabitis.
16. No ken kisim planti kaikai ol i bin wokim long ol samting i gat marasin long en: Planti taim ol kaikai ol i wokim long marasin i gat planti gris nogut, suga, na sol long en, na dispela inap mekim na yu kisim sik daiabitis.
Sapos inap, kisim ol kaikai i no gat yis long en.
17. Kisim planti kaikai i gat planti gris long en: Sapos yu kisim planti kaikai i gat gris long en, dispela bai helpim yu long bosim gut mak bilong suga long blut na bai yu no kisim sik daiabitis.
Kaikai planti prut, kumu samting, na ol kaikai i gat planti gris.
18. No ken kaikai planti mit i gat retpela kala na ol mit ol i bin kukim pinis: Ol i tok sapos man i kaikai planti mit i gat retpela kala na ol mit ol i bin kukim pinis, dispela inap mekim na em i kisim sik daiabitis.
Mobeta yu kisim ol kaikai i no gat planti gris long en, olsem kakaruk, pis, o tofu.
19. Dringim grin ti: Grin ti i gat ol marasin i save daunim ol marasin nogut bilong bodi na dispela inap helpim bodi long daunim sik daiabitis.
20. Skelim ol lip bilong diwai samting: Sampela lip olsem gymnema, fenugreek, na bitter melon, ol inap helpim yu long daunim mak bilong suga long blut na daunim sik daiabitis.
Toktok wantaim dokta bilong yu paslain long yu kisim ol lip samting bilong stretim sik.
21. No ken kaikai planti tumas: Sapos yu kaikai planti tumas, dispela inap mekim na yu kisim hevi bilong sik daiabitis.
Traim long skelim gut kaikai na yusim ol liklik plet.
222. No ken dring planti suga: Ol dring i gat suga, olsem soda na jus bilong prut
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.
['Toksave: sik']
['Dispela Web-sait i bilong skulim na givim save tasol long ol man, na i no bilong givim tok bilong helpim ol sikman o helpim ol narapela long sait bilong helt.']
['Ol i no ken yusim ol dispela tok bilong helpim ol long save long sik bilong ol, na ol man i laik kisim helpim long ol samting bilong helt, ol i mas toktok wantaim wanpela dokta.']
['Tingim, ol kompiuta i save yusim ol kompiuta long kamapim ol bekim bilong ol askim, tasol ol i no save kolim stret ol namba, olsem namba bilong ol man i gat wanpela sik.']
['Oltaim yu mas kisim tingting bilong dokta o narapela lain i gat save long helpim yu long sait bilong helt sapos yu gat sik. No ken sakim tok bilong dokta o wet long kisim tingting bilong dokta, long wanem, yu ritim sampela tok long dispela Web-sait. Sapos yu ting yu gat sik, ringim 911 o go long haus sik i stap klostu.']
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['Sapos yu bilip olsem sampela samting i stap long dispela Web-sait o ol sevis bilong mipela i brukim lo bilong kopirait bilong yu, yu (o agent bilong yu) inap salim toksave long mipela na askim mipela long rausim o pasim rot bilong yu long kisim dispela samting.']
['Ol i mas salim ol toksave long rot bilong e-mail (lukim hap "Kontek" bilong lukim e-mail atres). ']
['Lo bilong DMCA i tok olsem toksave bilong yu long ol man i bin brukim lo bilong kopirait i mas i gat ol dispela tok: (1) stori long ol samting i gat kopirait long en, em ol man i tok ol i bin brukim; (2) stori long ol samting i gat kopirait na ol tok bilong helpim mipela long painim ol dispela samting; (3) ol tok bilong yu bilong salim pas long mipela, olsem atres, telefon namba, na e-meil atres; (4) tok yu bin mekim olsem yu bilip tru olsem man i gat kopirait o agent bilong em i no orait long ol samting i stap long dispela websait.']
['(5) Yu mas raitim wanpela pepa na putim han bilong yu bilong tokaut olsem ol tok bilong dispela pepa i stret na yu gat namba long mekim ol samting bilong lukautim ol rait bilong man i bin wokim ol samting.']
['Na (6) wanpela sain o sain bilong man i gat rait long wokim dispela samting o bilong wanpela man i gat namba long mekim wok bilong dispela man.']
['Sapos yu no raitim olgeta dispela tok, dispela inap mekim na ol i no stretim kwik komplen bilong yu.']
['Kontektim']
['Plis salim e-mail long mipela sapos yu gat sampela askim o tingting.']
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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