1. Sa yaram di na am wàññi gu baax: Sa yaram di na ëpp wala nga diis mooy li gën a jur jàngoroy sukkandikoo ci wàññi gi.
Su fekkee ne dafa ëpp solo, wàññi wàññi yaram mën na wàññi sa gaawu.
2. lekk lu baax: tànn lu bari ay dugub, ay meññeef, ay mbëjfeppal, ay proteen yu amul xob ak ay ñam yu ñu defare der yu amul xob.
Buleen lekk lu bare, naan lu bare suukër ak lu bare xiif.
3. Jëfekaay bu sawar: Def ci lu tollu ci 30i waxtu ci lu néew doole, niki dox bu gaaw, ci lu ëpp fan yi ci ayu-bés bi.
Jëfekaay bu safaanu mën na la dimbali nga am wàññi gu baax te yokk sa mën-mën ci insulin.
4. Seetal sa tolluwaayu suukar ci deret: Soo amee suukar bu am njariñ walla nga nekk ci biir nit ñu baree-bare ñu mën a am suukar, seetal sa tolluwaayu suukar ci deret mën na la dimbali nga xam balaa muy wàññiku te soppi say dund.
5. Nelaw bu doy: Nelaw bu ñàkk mën na yokk sa feebar ci jàngoroy sukk.
Bëgg nga nelaw 7-8 waxtu guddi gu nekk.
6. Jàppal sa bopp: Jàpp bu yàgg mën na yokk sa feebar ci jàngoroy suukar.
Seet ay yoon yu baax ngir mën a xeex metit wi, mel ni xalaat, yoga, walla jëflante.
7. Delloo ci naan gu ëpp: naan gu ëpp mën na yokk sa feebar ci jàngoroy sukk.
Boo bëggee naan, naan ci lu yem.
8. bàyyi saxar: Saxar dafay yokk sa feebar ci jàngoroy sukk ak yeneen feebar yuy yàgg.
Tànnal sa sigarett mën na la dimbali nga wàññi sa gaañu-gaañu.
9. Seetal sa yaram saa su nekk: Seetal sa yaram saa su nekk ci say fajkat mën na la dimbali nga saytu say feebar te soppi say dund ngir bañ a am jàngoroy suukar.
10. Jël sa dawaan ni ñu la ko sante: Suñu la jox dawaan bu lay dimbali nga bañ a am jàngoroy sukk, niki metformin, fexeel ba nga jël ko ni ko sa fajkat di la sant.
11. Seetal ci lu ñu la yokk: Am na lu ñu la yokk, niki chromium, magnesium, ak alpha-lipoic acid, mën na la dimbali nga gën a nangu insulin te wàññi sa jafe-jafey am jàngoroy sukk.
Waxtaanal ak sa fajkat bala ngay tàmbali lenn ci ay supplément.
12. Buleen xëpp ndox: Di naan ndox mu bare dina tax ba seen yaram di gën a tuut te dina tax ba seen jàngoroy sukk wàññiku.
13. Buñ toog lu yàgg: toog lu yàgg mën na yokk sa feebar ci jàngoroy sukk.
Fexeel ba nga jóg di dox diiru bés bi.
14. Jël vitamin D bu doy: Dañu ne nit ñi amul vitamin D bu doy dafa gën a gaaw a am jàngoroy sukk.
Seetal bu baax ndax danga am ay leeral yu doy ngir jant bi, walla nga jël ay vitamin D su la neexee.
15. Jëfandikoo lekk bu neex: lekk lu gaaw te topptoo say yëg-yëg yuy wone xiif ak fees mën na la dimbali nga am wàññi gu baax te wàññi sa jafe-jafey am jàngoroy sukk.
16. wàññi lekk gu ñu defare: lekk gu ñu defare dafa bare ay duuf yu bon, suukar ak sodium, loolu mën na yokk sa feebar ci jàngoroy sukk.
Jëndal lu ñu lekkul.
17. lekk lu ëpp ay fib: lekk lu ëpp ay fib mën na la dimbali nga gën a saytu suukar ci deret te wàññi sa jafe-jafey am jàngoroy sukkër.
Na nga lekk lu bari ci meññeef yi, ci mbay yi ak ci dugub yi.
18. wàññi yàpp wu xonq wi ak yàpp wu ñu defare: lekk yàpp wu xonq wu bare ak yàpp wu ñu defare dafay yokk wàññi-wàññi yiy jur jàngoroy sukk.
Jël lu amul ay poroteyn, niki poq, jën, walla tofu.
19. naan ceeb: ceeb dafa am ay antioxydants yu mën a dimbali nit ñi ba ñu gën a mën a nangu insulin te wàññi li ñu mën a am jàngoroy suukar.
20. Seetal ay fajukaay yu ñu defare ay garab: Ay garab yu mel ni gymnema, fenugreek, ak melon bu wex, mën nañ la dimbali nga gën a saytu suukar bi nekk ci sa der te wàññi sa jafe-jafey am jàngoroy sukk.
Waxtaanal ak sa fajkat bala ngay jël benn garab.
21. Jëfandikoo ay poros: lekk lu bari mën na tax nga yokk sa yaram te yokk sa feebar ci jàngoroy sukk.
Jëfandikoo ay ndab yu ndaw te natt say ñam.
222. Buleen naan lu baree-bare ay naan yu neex: Di naan yu neex ay naan yu mel ni soda ak ndoxum meññeef
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.
['Waxtaan: wér-gu-yaram']
['Web bii dañu koy defar ngir jàngal ak a xamle rekk te du ngir jox ay digal ci wàllu wér-gu-yaram walla ay liggéey yu ñu mën a def.']
['Xam-xam bi ñu leen di jox waruñu koo jëfandikoo ngir seet walla faj wér-gi-yaram walla jàngoro, te ñi bëgg a laaj ay leeral ci wàllu wér-gi-yaram war nañu seeti doktoor bu ñu nangu.']
['Seetal ne jàmbaar gii di sàkk tontu yi ci laaj yi, dafa ñàkk solo lool ci lu jëm ci limu limu nit ñi, niki limub ñi ñu jàngal ab jàngoro.']
['Danga war a wutal sa doktoor walla beneen fajkat bu am xam-xam ci lu jëm ci wér-gu-yaram. Bul sàggane walla nga gaaw a wutal sa doktoor ndax dara lu nga jàng ci dal bii. Soo xalaatee ne am nga lu la soxla ci wér-gu-yaram, wool 911 walla nga dem ci fajukaay bu la gën a jege ci saa si. Dal bii walla jëfandikoo ko taxul nga nekk ak ab doktoor walla ab jarag. BioMedLib walla ay liggéeykatam, walla kenn ci ñi koy jëfandikoo, duñu wax dara, muy lu leer mbaa lu leeradi, ci lu jëm ci xibaar yi ñu leen di jox fii walla ci ni ñu koy jëfandikoo.']
['Séddo: sañ-sañu jëfandikoo']
['Sàrtu sàmm-sañu-xët yi ñu bind ci Internet ci atum 1998 (Digital Millennium Copyright Act of 1998), 17 U.S.C. § 512 (ci angale mooy DMCA) dafay may boroom-sañu-xët yi ñu jàpp ne ay mbind yu feeñ ci Internet dañuy yàq seen sañ-sañ ci yoon wi ñu bind ci Amerig. ']
['Sudee gëm nga ci lu wér ne lenn ci li nekk ci sunu dal bi walla ci sunuy liggéey dafa moy say sañ-sañ, yaw (mbaa sa jawriñ) mën nga nu yónnee ab bataaxal di laaj ñu dindi li nekk ci dal bi walla ci liggéey bi, walla ñu téye sa jàll ci moom. ']
['Bind nañu ay yëgle ci mbind, ci ab bataaxal (Xoolal "Contact" ngir xam màkkaanu bataaxal bi).']
['DMCA dafa digle ne sa bataaxal bu jëm ci jàddug sañ-sañ bu ñu sos war na ëmb li ci topp: (1) xët wu jëm ci liggéey bi ñu sos ne jàdd nañ ko; (2) xët wu jëm ci li ñu sos ne jàdd nañ ko ak ay xibaar yu doy ngir may nu nu nu man a gis li mu ëmb; (3) ay xibaar yu jëm ci yaw, boole ci sa màkkaanu dal, sa limu telefóni ak sa màkkaanu imeel; (4) ab kàddu bu jóge ci yaw bu lay xamal ne am nga yaakaar bu wér ne li nga sos ci anam wi ñu la ko sosu, moom boroom sañ-sañ bi, walla ki ko dénk, walla benn yoon, nanguwu ko; ']
['(5) ab bataaxal bu ñu la jox, nga dëggal ci sa loxo ne li nga bind dëgg la te am nga sañ-sañu sàmm sañ-sañu jëfandikoo sañ-sañu bind bi ñu la sosal ne yàqu na;']
['ak (6) benn màndarga buy firndeel walla buy wone ay màndarga yuy wone ne moom la sañ-sañu jëfandikoo walla mu ngi koy jëfandikoo ci turu moom. ']
['Suñ la ci dugalul lépp lu ñu wax ci kaw, mën na tax ba say tawat di gaaw a jàppale.']
['Waxtaan']
['Yónneel nu ab imeel bu la laaj walla nga am ay xalaat.']
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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