1. Máa sanra dáadáa: Tó o bá sanra ju bó ṣe yẹ lọ tàbí tó o bá sanra ju bó ṣe yẹ lọ, ó lè jẹ́ kó o ní àrùn àtọ̀gbẹ oríṣi kejì.
Bí o bá sanra ju bó ṣe yẹ lọ, ó lè dín ewu tó o ní kù gan-an.
2. Máa jẹun bó ṣe yẹ: Máa jẹun oúnjẹ tó ní ọ̀pọ̀lọpọ̀ ọkà, èso, ewébẹ̀, èròjà protein tí kò ní èròjà olóró nínú, kó o sì máa jẹ àwọn oúnjẹ tí kò ní èròjà olóró nínú.
Má ṣe jẹ àwọn oúnjẹ tí wọ́n ti ṣe àtúnṣe sí, àwọn ohun mímu tí wọ́n fi ṣúgà ṣe, àti àwọn ọ̀gẹ̀dẹ̀ tí wọ́n fi òróró ṣe.
3. Máa máa ṣe eré ìmárale déédéé: Máa ṣe eré ìmárale tí kò fi bẹ́ẹ̀ le, irú bí rírìn kánkán, fún nǹkan bí ọgbọ̀n ìṣẹ́jú lọ́sọ̀ọ̀ọ̀sẹ̀.
Ṣíṣe eré ìmárale déédéé lè ràn ẹ́ lọ́wọ́ láti máa sanra dáadáa kó o sì lè túbọ̀ máa lo èròjà insulin dáadáa.
4. Ṣàkíyèsí ìwọ̀n ṣúgà tó wà nínú ẹ̀jẹ̀ rẹ: Tó o bá ní àrùn àtọ̀gbẹ tàbí tó o lè ní àrùn àtọ̀gbẹ, ṣíṣàkíyèsí ìwọ̀n ṣúgà tó wà nínú ẹ̀jẹ̀ déédéé lè ràn ẹ́ lọ́wọ́ láti tètè ṣàwárí ìyípadà èyíkéyìí tó bá wáyé, kó o sì ṣe àwọn àtúnṣe tó yẹ nínú ìgbésí ayé rẹ.
5. Máa sùn dáadáa: Bí o kò bá sùn dáadáa, ó lè mú kó o ní àrùn àtọ̀gbẹ.
Máa sùn fún wákàtí mẹ́jọ sí mẹ́jọ lọ́sàn-án lóru.
6. Ṣàkóso ìdààmú ọkàn: ìdààmú ọkàn tí kò lópin lè mú kó o ní àrùn àtọ̀gbẹ.
Wá àwọn ọ̀nà tó dára láti yanjú wàhálà, irú bí ṣíṣàṣàrò, yoga, tàbí ṣíṣe eré ìmárale.
7. Má ṣe mu ọtí líle jù: Mímú ọtí líle ju bó ṣe yẹ lọ lè mú kó o ní àrùn àtọ̀gbẹ.
Tó o bá ń mu ọtí, máa mu ọtí lọ́nà tó tọ́.
8. Yẹra fún sìgá mímu: Tó o bá ń mu sìgá, ó máa ń mú kó o ní àrùn àtọ̀gbẹ àtàwọn àìsàn mìíràn.
Bí o bá jáwọ́ nínú sìgá mímu, o lè dín ewu tó o ní kù.
9. Máa ṣe àyẹ̀wò déédéé: Ìyẹ̀wò déédéé pẹ̀lú oníṣègùn rẹ lè ràn ẹ́ lọ́wọ́ láti ṣàyẹ̀wò àwọn nǹkan tó lè mú kó o ní àrùn àtọ̀gbẹ, kó o sì ṣe àwọn ìyípadà tó yẹ nínú ìgbésí ayé rẹ kó o má bàa ní àrùn àtọ̀gbẹ.
10. Mu oògùn bó ṣe sọ fún ọ: Tó o bá ti gba oògùn tó máa ń dènà àrùn àtọ̀gbẹ, irú bí metformin, rí i dájú pé o máa ń mu oògùn náà bó ṣe sọ fún ọ.
11. Rò nípa àwọn èròjà àfikún: Àwọn èròjà àfikún kan, irú bí chromium, magnesium, àti alpha-lipoic acid, lè ràn ẹ́ lọ́wọ́ láti mú kí èròjà insulin túbọ̀ rọrùn fún ọ, kí wọ́n sì dín ewu tó o ní láti ní àrùn àtọ̀gbẹ kù.
Sọ fún olùtọ́jú ìlera rẹ kí o tó bẹ̀rẹ̀ sí í lo àwọn oògùn àfikún.
12. Máa mu omi dáadáa: Tó o bá ń mu omi tó pọ̀ gan-an, ó lè ràn ẹ́ lọ́wọ́ láti máa sanra dáadáa, kó o sì dín ewu tó o ní láti ní àrùn àtọ̀gbẹ kù.
13. Má ṣe jókòó fún àkókò gígùn: Jókòó fún àkókò gígùn lè mú kí ewu àrùn àtọ̀gbẹ pọ̀ sí i.
Rí i dájú pé o máa ń dìde kó o sì máa rìn káàkiri déédéé jálẹ̀ ọjọ́.
14. Máa gba fítámì D tó pọ̀ tó: Wọ́n ti sọ pé téèyàn bá ní fítámì D tó kéré gan-an, ó máa ń mú kí àrùn àtọ̀gbẹ pọ̀ sí i.
Rí i dájú pé o máa ń gba ìmọ́lẹ̀ oòrùn tó pọ̀ tó tàbí kó o máa mu èròjà vitamin D tó bá pọn dandan.
15. Máa ronú nípa bó o ṣe máa jẹun: Tó o bá ń jẹun díẹ̀díẹ̀, tó o sì máa ń kíyè sí bí ebi ṣe ń pa ẹ́ àti bí ara rẹ ṣe kún tó, ó lè ràn ẹ́ lọ́wọ́ láti máa sanra dáadáa, kó o sì dín ewu tó o ní láti ní àrùn àtọ̀gbẹ kù.
16. Má ṣe jẹ àwọn oúnjẹ tí wọ́n ti ṣe àdàkọ: Àwọn oúnjẹ tí wọ́n ti ṣe àdàkọ sábà máa ń ní ọ̀pọ̀lọpọ̀ ọ̀rá, ṣúgà, àti sódì tí kò dára fún ìlera, èyí tó lè mú kó o ní àrùn àtọ̀gbẹ.
Nígbàkigbà tó bá ṣeé ṣe, máa yan àwọn oúnjẹ tí wọn ò fi nǹkan ṣe.
17. Máa jẹ oúnjẹ tó ní ọ̀pọ̀lọpọ̀ èròjà inú ara: Oúnjẹ tó ní ọ̀pọ̀lọpọ̀ èròjà inú ara lè mú kí ọtí inú ẹ̀jẹ̀ túbọ̀ máa pọ̀ sí i, kó sì dín ewu àrùn àtọ̀gbẹ kù.
Máa jẹ ọ̀pọ̀lọpọ̀ èso, ewébẹ̀, àti ọkà kíkún nínú oúnjẹ rẹ.
18. Ṣe ààlà nínú jíjẹ ẹran pupa àti ẹran tí wọ́n ti ṣe. Wọ́n ti rí i pé jíjẹ ẹran pupa àti ẹran tí wọ́n ti ṣe ààlà máa ń mú kéèyàn ní àrùn àtọ̀gbẹ.
Kàkà bẹ́ẹ̀, yan àwọn oúnjẹ tí kò ní èròjà protein, irú bí ẹran adìyẹ, ẹja, tàbí tofu.
19. Mu tii alawọ ewe: Tea alawọ ewe ni awọn antioxidants ti o le ṣe iranlọwọ lati mu ifarabalẹ insulin dara si ati dinku eewu rẹ ti idagbasoke àtọgbẹ.
20. Ẹ ronú nípa àwọn oògùn tí wọ́n fi ewéko ṣe: Àwọn ewéko kan, irú bí gymnema, fenugreek, àti bitter melon, lè ràn yín lọ́wọ́ láti ṣàkóso èròjà sugar tó wà nínú ẹ̀jẹ̀, kí wọ́n sì dín ewu àrùn àtọ̀gbẹ kù.
Sọ fún oníṣègùn rẹ kí o tó lo àwọn oògùn ewéko èyíkéyìí.
21. Máa ṣọ́ oúnjẹ tó o máa jẹ: Tó o bá jẹ oúnjẹ tó pọ̀ gan-an, ó lè mú kó o sanra, ó sì lè mú kó o ní àrùn àtọ̀gbẹ.
Máa kọ́ bí o ṣe lè dín oúnjẹ tó o ń jẹ kù nípa lílo àwọn tábìlì kéékèèké, kó o sì máa díwọ̀n oúnjẹ tó o ń jẹ.
222. Ṣe ààlà àwọn ohun mímu tí ó ní ṣúgà: Àwọn ohun mímu tí ó ní ṣúgà, irú bí soda àti omi èso
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.
Ìyàsímímọ́: ìtọ́jú ìlera
Oju opo wẹẹbu yii ni a pese fun eto-ẹkọ ati awọn idi alaye nikan ati pe ko ṣe agbekalẹ pese imọran iṣoogun tabi awọn iṣẹ ọjọgbọn.
A ò gbọ́dọ̀ lo ìsọfúnni tó wà nínú ìwé náà láti ṣe àyẹ̀wò tàbí láti wo àìsàn tàbí àìsàn kan wò, àwọn tó bá sì ń wá ìmọ̀ràn nípa ìṣègùn fúnra wọn gbọ́dọ̀ bá dókítà tó ní ìwé àṣẹ sọ̀rọ̀.
Jọwọ ṣe akiyesi nẹtiwọọki neural ti o ṣe agbejade awọn idahun si awọn ibeere, jẹ pataki ti ko tọ nigbati o ba de si akoonu nọmba. Fun apẹẹrẹ, nọmba awọn eniyan ti a ṣe ayẹwo pẹlu aisan kan pato.
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Ìyàsímímọ́: ẹ̀tọ́ ọmọnìyàn
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Ti o ba gbagbọ ni igbagbọ to dara pe eyikeyi akoonu tabi ohun elo ti o wa ni asopọ pẹlu oju opo wẹẹbu wa tabi awọn iṣẹ ṣe ilokulo aṣẹ-aṣẹ rẹ, iwọ (tabi aṣoju rẹ) le firanṣẹ akiyesi kan si wa ti o beere pe a yọ akoonu tabi ohun elo naa kuro, tabi idilọwọ iraye si rẹ.
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(5) ìpolongo kan láti ọ̀dọ̀ rẹ, tí o fìdí rẹ̀ múlẹ̀ lábẹ́ ìjìyà ẹ̀rí èké, pé ìsọfúnni tó wà nínú ìkéde náà tọ̀nà àti pé o ní àṣẹ láti mú kí àwọn ẹ̀tọ́ ọmọnìyàn tí wọ́n sọ pé wọ́n ti rú ṣẹ ṣẹ;
ati (6) ibuwọlu ti ara tabi itanna ti ẹni ti o ni aṣẹ tabi eniyan ti o ni aṣẹ lati ṣiṣẹ ni orukọ ẹni ti o ni aṣẹ.
Ti o ko ba ṣafikun gbogbo alaye ti o wa loke le ja si idaduro ti ṣiṣe ẹdun rẹ.
Ìfọ̀rọ̀wérọ̀
Jọwọ fi imeeli ranṣẹ si wa pẹlu eyikeyi ibeere / imọran.
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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