1. Sagdyn agramy sakla: Agyr agramlylyk ýa semizlik 2-nji görnüşli diabet keseliniň döremegine sebäp bolýar.
Eger siz agramly bolsaňyz, agramyňyzy ýeňip, bu howpy örän azaldarsyňyz.
2. Saglykly iýmit iý: Döwlet iýmitleri, miweler, gögerçinler, ýönekeý proteinler we az ýagy bar süýt önümleri bol iýmit saýlaň.
Gaty iýmitleri, süýji içgileri we doýmaly ýagy az iýiň.
3. Düýpli hereket et: hepdäniň köp günlerinde 30 minutlyk ýuwaş ýöremek ýaly orta derejeli hereket et.
Yzygiderli beden meşgullanyşy sagdyn agramy saklamaga we insuliniň täsirini gowulandyrmaga kömek edýär.
Eger sizde süýji çişmäniň öňki derejesi bar bolsa ýa - da süýji çişmäniň bolmagy mümkin bolsa, onda süýji çişmäniňiziň giňden ösýändigini anyklamak üçin, ony hemişe barlap durmaly.
5. Ýeterlikli ukla: Ýeterlikli uklamaýan adamda şeker keseliniň döremegi mümkin.
Her gün 7-8 sagat gowy uklap ýatyň.
6. Stres bilen göreş: Daýaw stres diabet keseline uçramagyň mümkinçiligini artdyrýar.
Stresi ýeňmek üçin oýlanyp, joga ýa - da beden meşgullanyşy ýaly peýdaly usullary tapyň.
7. Alkoholi az içmek: Alkoholi köp içmeklik süýji keseline uçramagyň mümkinçiligini artdyrýar.
Eger içýän bolsaň, onda çäkli iç.
8.Siqareti taşla:Siqaret çeken adamda şekerli kesel we başga-da keselçilikleriň döremegi mümkin.
Tüsseden el çekmek howply ýagdaýa düşmegiň öňüni almaga kömek edýär.
9. Düýpli barlaň: Saglyk ýagdaýyňyzy hemişe barlap durmaklyk size howply ýagdaýlaryňyzy bilmäge we şeker keseliniň öňüni almak üçin durmuşyňyzy üýtgetmäge kömek eder.
10. Däri - dermanlary lukmanyň görkezmesine görä al: Eger size şekerli keselden goramak üçin metformin ýaly dermanlary ýazan bolsalar, ony lukmanyň görkezmesine görä alyň.
11. Doly maddalary almaga seret: Hrom, magnezium we alfa-lipoik kislotasy ýaly käbir goşma maddalar insuliniň duýgudaşlygyny gowulandyrmaga we şekerli keseliniň döremegi mümkinçiligini azaltmaga kömek edip biler.
Her hili goşmaçalary başlamazdan öň saglyk hyzmatçyňyz bilen gürleşiň.
Suw içmek sagdyn agramy saklamaga we şekerli keselden ejir çekmäge kömek edýär.
13. Uzak wagtlap oturmakdan gaça duruň: Uzak wagtlap oturmaklyk siziñ diabet keseline uçramagyňyzyň mümkinçiligi artdyrýar.
Günüň dowamynda ýerinden turup ýöremegi unutmaň.
D witamini al: D witaminiň azlygy süýji keseline uçramagyň artmagy bilen baglanyşdyrylýar.
Gün şöhlesine ýeterlikli wagt sarp et ýa-da gerek bolsa D witamini al.
15. Iýmäge ünsli bol: Ýuwaş iýip, açlyk we doýmak duýgularyňa ünsli bolmak sagdyn agramy saklamaga we süýji keseline uçramagyňa kömek edýär.
16. Çagalar üçin azyk iýmitleri: Çagalar üçin azyk iýmitlerinde köplenç saglyk üçin zyýanly ýag, şeker we natrium bar, bu bolsa şeker keseline uçramagyň mümkinçiligini artdyrýar.
Mümkin boldugyndan, täzelenmedik iýmitleri saýlaň.
17. Ýagşy iýmitlenmek: Ýagşy iýmitlenmek gan şekeri kontrolini gowulandyrmaga we şeker keseline uçramagyň howplulygyny azaltmaga kömek edýär.
Iýmitiňize köp miwe, gök önümleri we bugdaýlary goşuň.
18. Gyzyl we işlenýän etleri az iýmek: Gyzyl we işlenýän etleri köp iýmeklik süýji keseline uçramagyň artmagy bilen baglanyşdyrylýar.
Gaýtam, toýun, balyk ýa-da tofu ýaly ýönekeý proteinleri saýlaň.
19. Ýagşy çägi içiň: Ýagşy çägiň terkibinde antioksidantlar bar.
20. Otlar bilen bejergi alyň: Gymnema, çüýşügiň we ajy köküriň ýaly käbir otlar, gan şekeri kontrolini gowulandyrmaga we şekerli keseline uçramagyň howplulygyny azaltmaga kömek edip biler.
Her hili bitki dermanlaryny ulanmazdan öň lukman bilen maslahatlaşyň.
21. Porsiýalary kontrol etmegi öwreniň: Köp porsiýa iýmek agramyň artmagyna we şekerli keseliniň döremegi mümkinçiligiň artmagyna eltýär.
Azyk iýmek üçin kiçijik tabaklary ulanyp, ölçegini ölçäp iý.
Şekerli içgileri az içiň: gazylmaz içgileri we miwe şirelerini içmäň
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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