1. Nna le boima jo bo siameng jwa mmele: Go nna mokima thata ke sengwe sa dilo tse di ka dirang gore motho a nne le bolwetse jwa sukiri jwa type 2.
Go fokotsa mmele fa o le mokima go ka fokotsa kotsi ya gore o tshwarwe ke bolwetse jono.
2. Ja dijo tse di nang le dikotla: Tlhopha dijo tse di nang le dijo tsa dithoro tse di feletseng, maungo, merogo, diporoteine tse di se nang mafura a mantsi le dijo tsa mashi tse di se nang mafura a mantsi.
Fokotsa dijo tse di apeilweng, dino tse di nang le sukiri le mafura a mantsi.
3. Ikatise ka metlha: Ikatise bobotlana metsotso e le 30 ka malatsi a le mantsi mo bekeng, jaaka go tsamaya ka bonako.
Go ikatisa ka metlha go ka go thusa gore o nne le boima jo bo siameng jwa mmele le go tokafatsa tsela e mmele wa gago o tsibogelang insulin ka yone.
4. Ela tlhoko selekanyo sa sukiri e e mo mading a gago: Fa o na le prediabetes kgotsa o le mo kotsing ya go tshwarwa ke bolwetse jwa sukiri, go nna o ela tlhoko sukiri e e mo mading a gago go ka go thusa go lemoga diphetogo dipe ka bonako le go dira diphetogo tse di tlhokegang mo tseleng e o tshelang ka yone.
5. Robala mo go lekaneng: Go sa robale sentle go ka dira gore o nne mo kotsing ya go tshwarwa ke bolwetse jwa sukiri.
Leka go robala diura di le 7 go ya go di le 8 bosigo bongwe le bongwe.
6. Laola go ngomoga pelo: Go ngomoga pelo go go sa foleng go ka dira gore o nne mo kotsing ya go tshwarwa ke bolwetse jwa sukiri.
Batla ditsela tse di siameng tsa go laola kgatelelo ya maikutlo tse di jaaka go tlhatlhanya, yoga kgotsa go ikatisa.
7. Fokotsa go nwa bojalwa: Go nwa bojalwa thata go ka dira gore o nne mo kotsing ya go tshwarwa ke bolwetse jwa sukiri.
Fa e le gore o nwa bojalwa, bo nwe ka tekatekano.
8. Tlogela go goga motsoko: Go goga motsoko go oketsa kotsi ya gore o tshwarwe ke bolwetse jwa sukiri le malwetse a mangwe a a sa foleng.
Go tlogela go goga motsoko go ka go thusa go fokotsa kotsi ya go tshwarwa ke bolwetse jono.
9. Itshekatsheke ka metlha: Go tlhatlhobiwa ke ngaka ka metlha go ka go thusa go lemoga dilo tse di ka dirang gore o nne le bolwetse jwa sukiri le go dira diphetogo tse di tlhokegang mo tseleng e o tshelang ka yone gore o se ka wa nna le jone.
10. Nwa melemo jaaka e laetswe: Fa o neilwe melemo e e thibelang bolwetse jwa sukiri, e e jaaka metformin, tlhomamisa gore o e nwa jaaka e laetswe ke ngaka ya gago.
11. Akanya ka go dirisa dikotla tse di oketsang: Dikotla dingwe tse di oketsang dikotla, tse di jaaka chromium, magnesium le alpha-lipoic acid, di ka thusa go tokafatsa tsela e mmele o tsibogelang insulin ka yone le go fokotsa kotsi ya go tshwarwa ke bolwetse jwa sukiri.
Bua le ngaka ya gago pele ga o simolola go nwa dipilisi dipe fela.
12. Nna o nwa metsi a mantsi: Go nwa metsi a mantsi go ka go thusa gore o nne o na le boima jo bo siameng jwa mmele le go fokotsa kotsi ya go tshwarwa ke bolwetse jwa sukiri.
13. Tila go nna o dutse lobaka lo loleele: Go nna o dutse nako e telele go ka dira gore o nne mo kotsing ya go tshwarwa ke bolwetse jwa sukiri.
Tlhomamisa gore o tsoga o bo o tsamaya ka metlha mo letsatsing.
14. Nwa bitamine D e e lekaneng: Go ile ga fitlhelwa gore selekanyo se se kwa tlase sa bitamine D se ka dira gore motho a nne le bolwetse jwa sukiri.
Tlhomamisa gore o nna mo letsatsing ka mo go lekaneng kgotsa o dirise vitamin D e e oketsegileng fa go tlhokega.
15. Itlwaetse go ja ka kelotlhoko: Go ja ka bonya le go ela tlhoko gore o tshwerwe ke tlala go ka go thusa gore o nne o na le boima jo bo siameng jwa mmele le go fokotsa kotsi ya go tshwarwa ke bolwetse jwa sukiri.
16. Fokotsa dijo tse di dirilweng ka dilo tse di tswakilweng: Gantsi dijo tse di dirilweng ka dilo tse di tswakilweng di na le mafura a mantsi a a sa siamang, sukiri le sodium, e leng dilo tse di ka dirang gore o nne mo kotsing ya go tshwarwa ke bolwetse jwa sukiri.
Fa go kgonega, ja dijo tse di sa fetolwang.
17. Ja dijo tse di nang le faeba e ntsi: Dijo tse di nang le faeba e ntsi di ka thusa go laola sukiri mo mading le go fokotsa kotsi ya go tshwarwa ke bolwetse jwa sukiri.
Ja maungo, merogo le dijo tse di nang le dikotla.
18. Fokotsa go ja nama e khibidu le e e baakantsweng: Go ja nama e khibidu le e e baakantsweng thata go amanngwa le go nna mo kotsing ya go tshwarwa ke bolwetse jwa sukiri.
Go na le moo, tlhopha diporoteine tse di se nang mafura a mantsi, tse di jaaka koko, tlhapi kgotsa tofu.
19. Nwa tee e tala: Tee e tala e na le dilo tse di lwantshang botlhole tse di ka thusang go fokotsa go tshwaediwa ke insulin le go fokotsa kotsi ya go tshwarwa ke bolwetse jwa sukiri.
20. Dirisa melemo ya ditlhatshana: Ditlhatshana dingwe tse di jaaka gymnema, fenugreek le bitter melon, di ka thusa go laola sukiri mo mading le go fokotsa kotsi ya go tshwarwa ke bolwetse jwa sukiri.
Bua le ngaka ya gago pele ga o dirisa melemo epe ya kalafi ya dimela.
21. Laola selekanyo sa dijo tse o di jang: Go ja dijo tse dintsi go ka dira gore o none le go oketsa kotsi ya gore o tshwarwe ke bolwetse jwa sukiri.
Itlwaetse go laola selekanyo sa dijo tse o di jang ka go dirisa dipoleite tse dinnye le go di lekanya.
222. Fokotsa dino tse di nang le sukiri: Dino tse di nang le sukiri, tse di jaaka dinotsididi le matute a maungo
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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['DMCA e batla gore kitsiso ya gago ya go tlolwa ga ditshwanelo tsa gago e akaretse tshedimosetso e e latelang: (1) tlhaloso ya tiro e e sireleditsweng ka ditshwanelo e go tweng e tlotswe; (2) tlhaloso ya diteng tse go tweng di tlotswe le tshedimosetso e e lekaneng go re letla go bona diteng; (3) tshedimosetso ya go ikgolaganya le wena, go akaretsa aterese ya gago, nomoro ya mogala le aterese ya imeile; (4) polelo ya gago ya gore o dumela ka pelo yotlhe gore diteng tse di tlotsweng ga di a letlelelwa ke mong wa ditshwanelo tsa gago, kgotsa moemedi wa gagwe, kgotsa ka molao ope; ']
['(5) polelo e e saenilweng ke wena, e e supang gore tshedimosetso e e mo kitsisong e boammaaruri le gore o na le thata ya go diragatsa ditshwanelo tsa botaki tse go tweng di gatakilwe;']
['le (6) saena ya mmatota kgotsa ya eleketeroniki ya mong wa tshwanelo ya go gatisa kgotsa motho yo o filweng tetla ya go dira mo boemong jwa mong wa tshwanelo ya go gatisa. ']
['Fa o sa akaretse tshedimosetso yotlhe e e fa godimo e ka nna ya diegisa go sekasekwa ga ngongorego ya gago.']
['Go Ikgolaganya']
['Tsweetswee re romelele imeile ka potso/kgakololo epe fela.']
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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