How to prevent Diabetes?

Qandli diabetning oldini olish uchun nima qilish kerak?

1. Sog'lom vaznni saqlab turing: ortiqcha vazn yoki semizlik 2-tur diabet kasalligiga chalinish uchun asosiy xavf omilidir.

Agar siz ortiqcha vaznli bo'lsangiz, vazn yo'qotish sizning xavfingizni sezilarli darajada kamaytirishi mumkin.

2. Sogʻlom ovqatlaning: Toʻliq donli mahsulotlar, meva-sabzavotlar, yogʻsiz oqsillar va yogʻsiz sut mahsulotlari koʻp boʻlgan ovqatlaning.

Ishlatilgan oziq-ovqatlar, shakarli ichimliklar va to'yingan yog'larni kamroq iste'mol qiling.

3. Muntazam mashq qiling: Haftaning ko'p kunlarida kamida 30 daqiqa o'rtacha intensivlikdagi jismoniy mashqlarni, masalan, tez yurishni bajaring.

Muntazam jismoniy mashqlar sizga sog'lom vaznni saqlab qolishga va insulin sezgirligini yaxshilashga yordam beradi.

4. Qon shakarining darajasini kuzatib boring: Agar siz diabet kasalligiga chalingan bo'lsangiz yoki diabet kasalligiga chalinish xavfi yuqori bo'lsa, qon shakarini muntazam ravishda kuzatib borish har qanday o'zgarishlarni erta aniqlashga va zarur hayot tarzini o'zgartirishga yordam beradi.

5. Yetarlicha uxlang: Yomon uyqu odatlari diabet kasalligiga chalinish xavfini oshirishi mumkin.

Har kecha 7-8 soat sifatli uxlashni maqsad qiling.

6. Stressni nazorat qilish: Surunkali stress diabet kasalligiga chalinish xavfini oshirishi mumkin.

Stressni nazorat qilishning sog'lom usullarini toping, masalan, meditatsiya, yoga yoki jismoniy mashqlar.

7. Spirtli ichimliklar isteʼmolini cheklang: Spirtli ichimliklarni haddan tashqari isteʼmol qilish diabet kasalligiga chalinish xavfini oshirishi mumkin.

Agar ichayotgan boʻlsangiz, oʻrtacha iching.

8. Chekishni to'xtatish: Chekish diabet va boshqa surunkali kasalliklarga chalinish xavfini oshiradi.

Sigaret chekishni to'xtatish sizning xavfingizni kamaytirishga yordam beradi.

9. Doimiy tekshiruvlarni o'tkazing: Sog'liqni saqlash xodimingiz bilan muntazam tekshiruvlar sizning xavf omillaringizni kuzatib borishga va diabetning oldini olish uchun zarur hayot tarzini o'zgartirishga yordam beradi.

10. Dori-darmonlarni buyurilganidek qabul qiling: Agar sizga diabetni oldini olish uchun metformin kabi dori-darmonlar buyurilgan bo'lsa, ularni shifokoringiz buyurganidek qabul qilishingizga ishonch hosil qiling.

11. Oziq-ovqat qo'shimchalarini ko'rib chiqing: Xrom, magnezium va alfa-lipoik kislota kabi ba'zi qo'shimchalar insulin sezgirligini yaxshilashga va diabet kasalligiga chalinish xavfini kamaytirishga yordam berishi mumkin.

Har qanday qoʻshimchalarni qabul qilishni boshlashdan oldin sogʻliqni saqlash xodimingiz bilan gaplashing.

12. Suv bilan ta'minlaning: Ko'p suv ichish sog'lom vaznni saqlab qolishga va diabet kasalligiga chalinish xavfini kamaytirishga yordam beradi.

13. Uzoq vaqt o'tirishdan qoching: Uzoq vaqt o'tirish diabet kasalligiga chalinish xavfini oshirishi mumkin.

Kun davomida muntazam ravishda o'rnidan turing va harakatlaning.

14. D vitaminini yetarlicha isteʼmol qiling: D vitaminining past darajasi diabet kasalligiga chalinish xavfini oshiradi.

Quyosh nuriga yetarlicha ta'sir qilishiga ishonch hosil qiling yoki agar kerak bo'lsa, D vitamini qo'shimchasini oling.

15. E'tibor bilan ovqatlaning: Sekin-asta ovqatlanish va ochlik va to'yinganlik belgilariga e'tibor berish sizga sog'lom vaznni saqlab qolishga va diabet kasalligiga chalinish xavfini kamaytirishga yordam beradi.

16. Ishlab chiqarilgan oziq-ovqatlarni cheklang: Ishlab chiqarilgan oziq-ovqatlarda ko'pincha zararli yog'lar, shakarlar va natriy ko'p bo'ladi, bu esa diabet kasalligiga chalinish xavfini oshiradi.

Iloji bo'lsa, to'liq, qayta ishlanmagan oziq-ovqatlarni tanlang.

17. Ko'proq tolali oziq-ovqat iste'mol qiling: Ko'p tolali ovqatlanish qon shakarini nazorat qilishni yaxshilaydi va diabet kasalligiga chalinish xavfini kamaytiradi.

Oziq-ovqatingizga ko'plab mevalar, sabzavotlar va to'liq donli mahsulotlarni qo'shing.

18. Qizil va qayta ishlangan go'shtlarni cheklang: Qizil va qayta ishlangan go'shtlarni ko'p iste'mol qilish diabet kasalligiga chalinish xavfini oshirishi bilan bog'liq.

Buning o'rniga tovuq, baliq yoki tofu kabi semiz oqsillarni tanlang.

19. Yashil choy iching: Yashil choyda insulin sezgirligini yaxshilashga va diabet kasalligiga chalinish xavfini kamaytirishga yordam beradigan antioksidantlar mavjud.

20. O'simliklarni ko'rib chiqing: ba'zi o'simliklar, masalan, gymnema, fenugreek va achchiq qovoq qon shakarini nazorat qilishni yaxshilashga va diabet kasalligiga chalinish xavfini kamaytirishga yordam berishi mumkin.

Har qanday oʻsimlik dorilarini isteʼmol qilishdan oldin sogʻliqni saqlash xodimingiz bilan gaplashing.

21. Ko'p miqdorda ovqatlanish: Ko'p miqdorda ovqatlanish vazn ko'payishiga va diabet kasalligiga chalinish xavfini oshirishi mumkin.

Kichikroq idishlardan foydalanish va ovqatingizni o'lchash orqali qismlarni nazorat qilishni mashq qiling.

222. Shakarli ichimliklarni cheklang: Shakarli ichimliklar, masalan, soda va meva sharbatlari

Ma'lumotlar

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

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.

Mas'uliyatdan voz kechish: tibbiy

Ushbu veb-sayt faqat ta'lim va axborot maqsadlari uchun mo'ljallangan bo'lib, tibbiy maslahat yoki professional xizmatlar ko'rsatmaydi.

Ma'lumotlardan sog'liqni saqlash muammolari yoki kasalliklarni tashxislash yoki davolash uchun foydalanmaslik kerak va shaxsiy tibbiy maslahat so'raganlar litsenziyaga ega bo'lgan shifokor bilan maslahatlashishlari kerak.

Iltimos, savollarga javoblarni ishlab chiqaradigan neyron tarmog'i, ayniqsa, raqamli tarkibga kelganda noto'g'ri ekanligiga e'tibor bering. Masalan, ma'lum bir kasallik bilan kasallangan odamlar soni.

Har doim shifokoringiz yoki boshqa malakali sog'liqni saqlash provayderining maslahatini so'rang. Hech qachon professional tibbiy maslahatni e'tiborsiz qoldirmang yoki ushbu veb-saytda o'qiganingiz sababli uni so'rashni kechiktirmang. Agar siz tibbiy favqulodda vaziyatga duchor bo'lishingiz mumkin deb o'ylasangiz, darhol 911 ga qo'ng'iroq qiling yoki eng yaqin favqulodda vaziyatlar bo'limiga boring. Ushbu veb-sayt yoki uning ishlatilishi bilan hech qanday shifokor- bemor munosabatlari yaratilmaydi. BioMedLib ham, uning xodimlari ham, ushbu veb-saytga hech qanday hissa qo'shuvchi, bu erda taqdim etilgan ma'lumot yoki uning ishlatilishi bilan bog'liq hech qanday bayonot bermaydi.

Mas'uliyatdan voz kechish: mualliflik huquqi

1998-yilgi raqamli ming yillik mualliflik huquqi to'g'risidagi qonun, 17 U.S.C. 512-moddasi (DMCA) Internetda paydo bo'lgan materiallar AQSh mualliflik huquqi to'g'risidagi qonun bo'yicha o'z huquqlarini buzadi deb hisoblaydigan mualliflik huquqi egalari uchun choralar ko'rsatadi.

Agar siz bizning veb-saytimiz yoki xizmatlarimiz bilan bog'liq bo'lgan har qanday tarkib yoki material sizning mualliflik huquqingizni buzadi deb yaxshi ishonchga ega bo'lsangiz, siz (yoki sizning vakilingiz) bizga tarkib yoki materialni olib tashlashni yoki unga kirishni to'xtatishni so'rab xabar yuborishingiz mumkin.

Xabarlar yozma ravishda elektron pochta orqali yuborilishi kerak (elektron pochta manzili uchun "Muloqot" bo'limiga qarang).

DMCA sizning da'vo qilingan mualliflik huquqi buzilganligi to'g'risidagi xabarnomangizda quyidagi ma'lumotlarni o'z ichiga olishini talab qiladi: (1) da'vo qilingan mualliflik huquqi buzilgan asarning tavsifi; (2) da'vo qilingan mualliflik huquqi buzilgan tarkibning tavsifi va bizga tarkibni topishga imkon beradigan etarli ma'lumotlar; (3) siz uchun aloqa ma'lumotlari, shu jumladan sizning manzilingiz, telefon raqami va elektron pochta manzili; (4) siz tomonidan da'vo qilingan tarzda tarkib mualliflik huquqi egasi yoki uning vakili yoki har qanday qonun tomonidan ruxsat berilmaganligiga ishonchingiz borligi to'g'risidagi bayonot;

(5) siz tomonidan yolg'on guvohlik berish jazosi ostida imzolangan, bildirishnomadagi ma'lumotlar to'g'ri ekanligi va siz buzilgan deb da'vo qilingan mualliflik huquqlarini amalga oshirish vakolatiga ega ekanligingiz to'g'risidagi bayonot;

va (6) mualliflik huquqi egasining yoki mualliflik huquqi egasi nomidan harakat qilishga vakolatli shaxsning jismoniy yoki elektron imzosi.

Yuqoridagi barcha ma'lumotlarni kiritmaslik sizning shikoyatingizni ko'rib chiqishni kechiktirishi mumkin.

Aloqa qilish

Iltimos, har qanday savol / taklif bilan bizga elektron pochta xabarini yuboring.

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.

Choose whole, unprocessed foods whenever possible.

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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