1. Tshama u ri ni ntiko lowu ringaneke: Ku nyuhela ngopfu swi nga endla leswaku munhu a khomiwa hi vuvabyi bya chukele bya type 2.
Ku hunguta miri loko u nyuhele ngopfu swi nga hunguta khombo ra wena swinene.
2. Dyana swakudya leswi nga ni rihanyo: Dyana swakudya leswi nga ni tindzoho, mihandzu, matsavu, tiphroteyini ni masi lama nga riki na mafurha yo tala.
U nga dyi ngopfu swakudya leswi endliweke hi tikhemikhali, swakunwa leswi nga ni chukele ni mafurha yo tala.
3. Endla vutiolori nkarhi ni nkarhi: Endla vutiolori byo karhi ku ringana timinete ta 30, masiku yo tala evhikini.
Vutiolori lebyi endliwaka nkarhi na nkarhi byi nga ku pfuna leswaku u tshama u ri ni ntiko lowunene ni ku endla leswaku miri wa wena wu kota ku endla insulin.
4. Kambisisa mpimo wa chukele engatini ya wena: Loko u ri ni vuvabyi bya chukele kumbe u ri ekhombyeni ro khomiwa hi vuvabyi lebyi, ku kambela mpimo wa chukele engatini ya wena nkarhi ni nkarhi swi nga ku pfuna leswaku u hatla u vona ku cinca loku nga ha vaka kona kutani u endla mindzulamiso leyi lavekaka evuton'wini bya wena.
5. Etlela nkarhi lowu ringaneke: Ku etlela nkarhi lowu nga ringaniki swi nga endla leswaku u khomiwa hi vuvabyi bya chukele.
Tikarhatele ku etlela tiawara ta nkombo ku ya eka nhungu vusiku byin'wana ni byin'wana.
6. Lawula ntshikilelo: Ntshikilelo lowu nga heriki wu nga ha endla leswaku u khomiwa hi vuvabyi bya chukele.
Kuma tindlela leti pfunaka to langutana ni ntshikilelo, to tanihi ku anakanyisisa, yoga kumbe vutiolori.
7. U nga nwi ngopfu byala: Ku nwa byala ku tlula mpimo swi nga ku vangela vuvabyi bya chukele.
Loko u nwa, u nga nwi ku tlula mpimo.
8. Tshika ku dzaha: Ku dzaha swi endla leswaku u va ekhombyeni ro khomiwa hi vuvabyi bya chukele ni mavabyi man'wana lama nga tshungulekiki.
Ku tshika ku dzaha swi nga ku pfuna leswaku u hunguta khombo ra wena.
9. Kamberiwa nkarhi na nkarhi: Ku kamberiwa nkarhi na nkarhi hi dokodela swi nga ku pfuna leswaku u tiva swilo leswi nga ha ku hoxaka ekhombyeni ro khomiwa hi vuvabyi bya chukele ni ku endla ku cinca loku lavekaka evuton'wini bya wena leswaku u byi papalata.
10. Tirhisa mirhi hilaha yi lerisiweke hakona: Loko u nyikiwe murhi wo sivela vuvabyi bya chukele, wo tanihi metformin, tiyiseka leswaku u wu tirhisa hilaha dokodela a vuleke hakona.
11. Anakanyisisa hi ku tirhisa mirhi yo engetela: Mirhi yin'wana yo engetela, yo tanihi chromium, magnesium na alpha-lipoic acid, yi nga ha ku pfuna leswaku u nga twi ngopfu insulin ni ku hunguta khombo ra leswaku u khomiwa hi vuvabyi bya chukele.
Vulavula ni dokodela wa wena u nga si sungula ku tirhisa mirhi yo engetela.
12. Tshama u ri karhi u nwa mati yo tala: Ku nwa mati yo tala swi nga ku pfuna leswaku u tshama u ri ni ntiko lowunene naswona swi nga hunguta khombo ra leswaku u khomiwa hi vuvabyi bya chukele.
13. Papalata ku tshama nkarhi wo leha: Ku tshama nkarhi wo leha swi nga ha ku vangela vuvabyi bya chukele.
Tiyiseka leswaku u pfuka u famba-famba nkarhi na nkarhi siku hinkwaro.
14. Kuma vhitamini D leyi ringaneke: Ku va ni mpimo wutsongo wa vhitamini D swi fambisana ni ku va ni vuvabyi bya chukele.
Tiyiseka leswaku u kuma dyambu leri ringaneke kumbe u dya swakudya leswi nga ni vhitamini D loko swi laveka.
15. Dyana hi ku ringanisela: Ku dya hi ku nonoka ni ku xiya leswaku u ni ndlala ni leswaku u xurhe swi nga ku pfuna leswaku u tshama u ri ni ntiko lowunene ni ku hunguta khombo ro khomiwa hi vuvabyi bya chukele.
16. U nga dyi ngopfu swakudya leswi endliweke hi ku tirhisa tikhemikhali: Hakanyingi swakudya leswi endliweke hi ku tirhisa tikhemikhali swi ni mafurha yo tala lama nga riki manene, chukele ni sodium, leswi nga endlaka leswaku u khomiwa hi vuvabyi bya chukele.
Loko swi koteka, dya swakudya leswi nga swekiwangiki.
17. Dyana swakudya leswi nga ni fiber yo tala: Swakudya leswi nga ni fiber yo tala swi nga ku pfuna leswaku u lawula chukele engatini ni ku hunguta khombo ra ku khomiwa hi vuvabyi bya chukele.
Dyana mihandzu yo tala, matsavu ni tindzoho.
18. U nga dyi ngopfu nyama yo tshwuka ni leyi endliweke hi ku tirhisa tikhemikhali: Ku dya ngopfu nyama yo tshwuka ni leyi endliweke hi ku tirhisa tikhemikhali swi nga endla leswaku munhu a khomiwa hi vuvabyi bya chukele.
Ematshan'weni ya sweswo, dya tiphrotheyini leti nga riki na mafurha yo tala, to tanihi huku, nhlampfi kumbe tofu.
19. Nwana tiya ya rihlaza: Tiya ya rihlaza yi ni swiaki leswi hungutaka ku hisa ka miri leswi nga ha endlaka leswaku miri wu nga ha twi insulin ngopfu naswona swi nga hunguta khombo ra leswaku u khomiwa hi vuvabyi bya chukele.
20. Tirhisa mintsembyana: Mirhi yin'wana yo tanihi gymnema, fenugreek ni bitter melon, yi nga ha ku pfuna leswaku u lawula chukele engatini ni ku hunguta khombo ra ku khomiwa hi vuvabyi bya chukele.
Vulavula ni dokodela wa wena u nga si tirhisa mirhi ya xintu.
21. U nga dyi ngopfu: Ku dya ngopfu swi nga endla leswaku u nyuhela naswona swi nga ha ku vangela vuvabyi bya chukele.
Titolovete ku pima swakudya leswi u swi dyaka hi ku tirhisa swibye leswitsongo ni ku pima swakudya swa wena.
222. U nga nwi ngopfu swakunwa leswi nga ni chukele: Swakunwa leswi nga ni chukele swo tanihi soda ni juzi ya mihandzu
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.
['Xihlambanyo xa vutihlamuleri: swa vutshunguri']
['Website leyi yi endleriwe ku dyondzisa ni ku nyika rungula ntsena naswona a yi nyiki switsundzuxo swa vutshunguri kumbe mintirho ya vativi va swa vutshunguri.']
['Rungula leri nyikeriweke a ri fanelanga ri tirhisiwa ku kambela kumbe ku tshungula xiphiqo xa rihanyo kumbe vuvabyi, naswona lava lavaka xitsundzuxo xa vutshunguri va fanele va vonana ni dokodela la nga ni mpfumelelo.']
['Xiya leswaku ndlela leyi ti-neural net ti hlamulaka swivutiso ha yona a yi pakanisi ngopfu loko ku vulavuriwa hi tinomboro, to tanihi nhlayo ya vanhu lava khomiweke hi vuvabyi byo karhi.']
["Minkarhi hinkwayo kombela xitsundzuxo eka dokodela wa wena kumbe eka muongori la fanelekaka malunghana ni xiyimo xa rihanyo ra wena. U nga tshuki u honisa xitsundzuxo xa dokodela kumbe u hlwela ku xi lava hikwalaho ka leswi u swi hlayeke eka website leyi. Loko u ehleketa leswaku u le xiyin'weni xa xihatla xa rihanyo, bela riqingho eka 911 kumbe u ya ekamareni ra xihatla leri nga ekusuhi na wena hi ku hatlisa. A ku na vuxaka bya dokodela ni muvabyi lebyi tumbuluxiweke hi website leyi kumbe ku tirhisiwa ka yona. BioMedLib kumbe vatirhi va yona, kumbe un'wana ni un'wana la hoxaka xandla eka website leyi, a nga endli switiyisekiso, leswi nga erivaleni kumbe leswi nga erivaleni, malunghana ni rungula leri nga laha kumbe ku tirhisiwa ka rona."]
['Ku ala ku byarha vutihlamuleri: mfanelo yo tsala']
['Nawu wa Digital Millennium Copyright Act wa 1998, 17 U.S.C. § 512 (DMCA) wu nyika tindlela ta ku tihlanganisa na vini va timfanelo ta vuhleri lava va tshembaka leswaku swilo leswi humelelaka eka Internet swi tlula timfanelo ta vona ehansi ka nawu wa vuhleri wa U.S.']
['Loko u tshemba leswaku rungula kumbe swilo leswi kumekaka eka website ya hina kumbe eka mintirho ya hina swi tlula mfanelo ya wena yo endla swilo, wena (kumbe muyimeri wa wena) u nga hi rhumela xitiviso u kombela leswaku rungula kumbe swilo leswi swi susiwa kumbe swi siveriwa.']
['Switiviso swi fanele ku rhumeriwa hi ku tsala hi imeyili (languta eka xiyenge xa "Vuxaka" eka adirese ya imeyili).']
["DMCA yi lava leswaku xitiviso xa wena xa ku tlula nawu wa mfanelo ya ku tsala xi katsa mahungu lawa landzelaka: (1) nhlamuselo ya ntirho lowu nga na mfanelo ya ku tsala lowu ku vuriwaka leswaku wu tluriwile; (2) nhlamuselo ya leswi ku vuriwaka leswaku swi tlula nawu wa ku tsala ni mahungu lama ringaneke ku hi pfumelela ku kuma leswi nga endzeni; (3) mahungu ya ku tihlanganisa na wena, ku katsa ni adirese ya wena, nomboro ya riqingho na adirese ya imeyili; (4) xitiviso xa wena xa leswaku u ni ripfumelo ra leswaku leswi nga endzeni hi ndlela leyi ku vilelaka ha yona a swi pfumeleriwanga hi n'wini wa mfanelo ya ku tsala, kumbe muyimeri wa yena, kumbe hi ku tirha ka nawu wihi na wihi; "]
['(5) xitiyisiso xa wena, lexi sayiniweke ehansi ka nxupulo wa ku hemba, xa leswaku mahungu lama nga eka xitiviso i ntiyiso ni leswaku u na matimba yo tirhisa timfanelo ta vuqambi leti ku vuriwaka leswaku ti tluriwile;']
["na (6) ku sayina ka xiviri kumbe ka elektroniki ka n'wini wa mfanelo ya vuqambi kumbe munhu la pfumeleriweke ku endla hi vito ra n'wini wa mfanelo ya vuqambi. "]
['Loko u nga nghenisi vuxokoxoko hinkwabyo lebyi nga laha henhla swi nga endla leswaku ku tirhana ni xivilelo xa wena swi hlwela.']
['Ku Tihlanganisa']
['Hi kombela u hi rhumela imeyili hi xivutiso/xiringanyeto xihi na xihi.']
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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['Hi ku komisa']
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