1. Ma wo so ntew: Sɛ obi yɛ kɛse boro so anaa ɔyɛ kɛse boro so a, ebetumi ama wanya type 2 asikreyare.
Sɛ woayɛ kɛse boro so a, wo so a wobɛtew no betumi ama wo yare no so atew kɛse.
2. Di aduan a ahoɔden wom: Di aduan a nnuan a ahoɔden wom, nnuaba, afumduan, ahoɔdennuru pii wom, ne nufusu a srade nnim pii.
Hwɛ yiye wɔ nnuan a wɔanoa mu, anonne a asikre wom, ne srade a ɛwɔ mu ho.
3. Teɛteɛ w'apɔw mu daa: Anyɛ yiye koraa no, fa simma 30 teɛteɛ w'apɔw mu sɛnea ɛsɛ, te sɛ nantew a woyɛ no ntɛm, nnawɔtwe no mu da biara.
Apɔwmuteɛteɛ a woyɛ no daa betumi aboa wo ma woakɔ so adi kɛse na ama wo nipadua no atumi ate insulin ase yiye.
4. Hwɛ sɛ asikre a ɛwɔ wo mogya mu no nyɛ kɛse anaa ɛnnɔɔso: Sɛ wowɔ asikre a ɛwɔ wo mogya mu a, hwɛ sɛ ɛrenyɛ kɛse anaa ɛnnɔɔso.
5. Da yiye: Sɛ woada yiye a, ebetumi ama woanya asikreyare.
Fa yɛ wo botae sɛ wobɛnya nnɔnhwerew 7-8 a ɛfata de ada anadwo biara.
6. Di adwennwen so: Adwennwen a enni ano betumi ama woanya asikreyare.
Sɛ adwennwene hyɛ wo so a, hwehwɛ akwan pa a wobɛfa so adi so. Ebi ne sɛ, wubedwinnwen nneɛma ho, wobɛyɛ yoga, anaa wobɛtete w'apɔw mu.
7. Tew nsã a wonom so: Nsã pii a wonom betumi ama woanya asikreyare.
Sɛ wonom nsa a, nyɛ no pii.
8. Gyae sigaretnom: Sigaretnom ma ɛyɛ den sɛ wubenya asikreyare ne nyarewa foforo.
Sɛ wugyae sigaretnom a, ebetumi aboa wo ma woabɔ wo ho ban kakra.
9. Kɔ so hwehwɛ wo ho mu: Sɛ wokɔ so hwehwɛ wo ho mu wɔ ayaresabea a, ebetumi aboa wo ma woahu nneɛma a ebetumi ama woanya asikreyare no na woayɛ nsakrae a ehia wɔ w'asetra mu de asiw asikreyare ano.
10. Fa nnuru di dwuma sɛnea wɔaka akyerɛ wo no: Sɛ wɔaka akyerɛ wo sɛ fa nnuru bi te sɛ metformin a ɛboa ma esiw asikreyare ano a, hwɛ hu sɛ wode bedi dwuma sɛnea w'ayaresafo no aka akyerɛ wo no.
11. Susuw nnuannuru a wode ka ho ho: Nnuru bi te sɛ chromium, magnesium, ne alpha-lipoic acid betumi aboa ma wo nipadua no ate insulin ase yiye na ama woannya asikreyare.
Wo ne w'ayaresafo nka ansa na woahyɛ ase de nnuru no bi aka ho.
12. Nsu pii a wubɛnom: Nsu pii a wubɛnom betumi aboa wo ma woakɔ so adi kɛse na woannya asikreyare.
13. Kwati sɛ wobɛtra ase bere tenten: Sɛ wotra ase bere tenten a, ebetumi ama woanya asikreyare.
Hwɛ hu sɛ wobɛsɔre na woakyin bere nyinaa da no mu.
14. Nya vitamin D a ɛfata: Wɔaka sɛ vitamin D a enni ahoɔden no betumi ama obi anya asikreyare.
Hwɛ hu sɛ wubenya owia hann pii anaa sɛ ɛho hia a, fa vitamin D ka ho.
15. Di aduan a w'adwene si so: Sɛ wudi no brɛoo na wuhu bere a ɔkɔm de wo ne bere a woamee a, ebetumi aboa wo ma woakɔ so adi aduan a ahoɔden wom na woannya asikreyare.
16. Nnya nnuan a wɔadi ho dwuma pii: Mpɛn pii no, nnuan a wɔadi ho dwuma pii no, srade, asikre, ne sodium pii wom, na ebetumi ama woanya asikreyare.
Bere biara a ɛbɛyɛ yiye no, di nnuan a wɔanwene no yiye.
17. Di nnuannuru pii: Aduan a nnuannuru pii wom betumi aboa ma woahwɛ wo mogya mu asikre so yiye na ama woannya asikreyare.
Fa nnuaba, atosode, ne nnuan a wɔamfa ammɔ aduan pii ka w'aduane ho.
18. Nwe nam kɔkɔɔ ne nam a wɔadi ho dwuma kakraa bi: Wɔaka sɛ sɛ obi di nam kɔkɔɔ ne nam a wɔadi ho dwuma pii a, ɛma onya asikreyare.
Mmom no, di aduan a ahoɔden nnim te sɛ akokɔnam, nam, anaa tofu.
19. Nom tii a ani yɛ bruu: Nsu a ani yɛ bruu a ɛma nipadua no tumi ko tia ɔyare mmoawa a wɔfrɛ wɔn antioxidants no betumi aboa ma wo nipadua no ntumi nnyina insulin ano na ama woannya asikreyare.
20. Susuw nhabannuru ho: Nhabannuru bi te sɛ gymnema, fenugreek, ne melon a ɛyɛ nwene betumi aboa ma wo mogya mu asikre so atew na woannya asikreyare.
Hu w'ayaresafo ansa na woasan afa nnuru biara a wɔde nhaban ayɛ.
21. Hwɛ aduan dodow a wubedi so yiye: Sɛ wudi pii a, ebetumi ama wo so atew na woayare asikreyare.
Fa nkyɛnsee nketewa di aduan no, na susuw aduan no dodow.
222. Nnom nsu a asikre wom kakraa bi: Nnom nsu a asikre wom te sɛ soda ne nnuaba mu nsu
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.
['Nsɛm a Ɛnsɛ sɛ Wɔka:']
['Wɔayɛ wɛbsaet yi sɛ wɔmfa nkyerɛkyerɛ na wɔmfa nkyerɛkyerɛ afoforo, na ɛnyɛ sɛ wɔde rema aduruyɛ ho afotu anaa wɔde rema adwuma.']
['Ɛnsɛ sɛ wɔde nsɛm a wɔde ama no di dwuma de hwehwɛ yare bi ho yare anaa wɔde sa yare, na ɛsɛ sɛ wɔn a wɔrehwehwɛ ayaresa ho afotu no kohu oduruyɛfo a ɔwɔ tumi krataa.']
['Yɛsrɛ wo hyɛ no nsow sɛ, sɛnea wɔhwɛ nsɛmmisa no so no, sɛ ɛba sɛ wɔrekyerɛw nnipa dodow a wɔanya yare bi ho asɛm a, ɛntaa nsi yiye.']
['Hwehwɛ afotu fi wo duruyɛfo anaa ɔyaresafo foforo a ɔfata hɔ bere biara wɔ yare bi ho. Nnya adwene sɛ wo nsa bɛka oduruyɛfo afotu anaasɛ wubetwa so esiane biribi a woakenkan wɔ wɛbsaet yi so nti. Sɛ wususuw sɛ ebia wo ho behia wo wɔ ayaresa mu a, frɛ 911 anaa kɔ ayaresabea a ɛbɛn wo paa ntɛm ara.']
['Nsɛm a wɔmmɔ ho ban:']
['Digital Millennium Copyright Act a wɔhyɛe wɔ afe 1998 mu, 17 U.S.C. § 512 (DMCA) no ma wɔn a wɔwɔ hokwan sɛ wɔyɛ wɔn nneɛma no kwan sɛ wɔyɛ nea wɔpɛ biara.']
["Sɛ wugye di sɛ nsɛm anaa nneɛma a ɛwɔ yɛn wɛbsaet anaa yɛn dwumadibea no mu bi to wo mmara a wode bɔɔ nneɛma ho ban no a, wo (anaa w'ananmusifo) betumi de krataa akɔma yɛn de aka sɛ yɛnyi nsɛm anaa nneɛma no, anaa yɛmmɔ kwan mma wonnya bi."]
["Ɛsɛ sɛ wɔde krataa ne email na ɛbɔ amanneɛ (hwɛ 'Contact' afã hɔ na wubehu email address)."]
['DMCA hwehwɛ sɛ wo amanneɛbɔ a ɛfa nea wɔkyerɛ sɛ ɛyɛ mmara a wobu so ho no de nsɛm a edidi so yi ka ho: (1) adwuma a mmara bɔ ho ban a wɔkyerɛ sɛ wɔadi so no ho asɛm; (2) nsɛm a wɔkyerɛ sɛ wɔadi so no ho asɛm ne nsɛm a ɛbɛboa yɛn ma yɛahu baabi a ɛwɔ; (3) wo ho nsɛm a yɛde bedi nkitaho, a wo address, telefon nɔma ne email address ka ho; (4) wo nsɛm a ɛkyerɛ sɛ wugye di sɛ nea wɔabɔ ho sobo no nyɛ nea mmara ma ho kwan; ']
['(5) wo nsahyɛ a ɛkyerɛ sɛ nsɛm a ɛwɔ amanneɛbɔ no mu yɛ nokware, na wowɔ tumi sɛ wode nea wɔkyerɛ sɛ woadi ho dwuma no bedi dwuma; ']
['ne (6) nea ɔwɔ tumi sɛ ɔyɛ biribi ma obi a ɔwɔ tumi sɛ ɔyɛ biribi ma no no nsaano nkyerɛwee.']
['Sɛ woamfa nsɛm a yɛaka yi nyinaa anka ho a, ebetumi ama wo ka no akyɛ.']
['Nkitahodi']
['Yɛsrɛ wo, fa nsɛmmisa anaa nyansahyɛ biara a wowɔ brɛ yɛn wɔ e-mail so.']
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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