tag:blogger.com,1999:blog-91679967768041867042024-03-14T04:10:39.345-07:00hargai sementara masih adarasailahhttp://www.blogger.com/profile/06585065065262571593noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-9167996776804186704.post-84778112429730989612015-04-21T00:35:00.000-07:002015-04-21T00:37:49.128-07:007 benefits of regular physical activity<div class="p1">
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<b>Exercise: 7 benefits of regular physical activity</b></div>
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<b>You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.</b></div>
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<a href="http://www.mayoclinic.org/about-this-site/welcome"><span style="font-size: x-small;">By Mayo Clinic Staff</span></a></div>
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Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.</div>
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<b>No. 1: Exercise controls weight</b></div>
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Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389#"><span class="s1"><b>WORKOUT</b></span></a>, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.</div>
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<b>No. 2: Exercise combats health conditions and diseases</b></div>
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Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389#"><span class="s1"><b>DIABETES</b></span></a>, depression, certain types of cancer, arthritis and falls.</div>
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<b>No. 3: Exercise improves mood</b></div>
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Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.</div>
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<b>No. 4: Exercise boosts energy</b></div>
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<b>Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.</b><br />
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<b>No. 5: Exercise promotes better sleep</b></div>
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Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.</div>
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<b>No. 6: Exercise puts the spark back into your sex life</b></div>
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Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.</div>
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<b>No. 7: Exercise can be fun</b></div>
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Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.</div>
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<b>The bottom line on exercise</b></div>
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Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=2#"><span class="s2">DIABETES</span></a> or arthritis, or you have any concerns.</div>
rasailahhttp://www.blogger.com/profile/06585065065262571593noreply@blogger.com0tag:blogger.com,1999:blog-9167996776804186704.post-3387725719313035552015-04-19T23:49:00.001-07:002015-04-20T03:00:15.208-07:00DONT GIVE UP<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkdNuhdu04aDhJ2fPzxT7cwISKQL_npNxSZr7pZCf3PN51Ch8vhpn2_FQCk1exeyewT79zZy3ESw6rQHtvoFlDxy8H_qTNwkX890vjRTB7wdc7U0FCkF6x1nn5cKmYtSF9sOaSVsojkOk/s1600/DONT+GIVE+UP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkdNuhdu04aDhJ2fPzxT7cwISKQL_npNxSZr7pZCf3PN51Ch8vhpn2_FQCk1exeyewT79zZy3ESw6rQHtvoFlDxy8H_qTNwkX890vjRTB7wdc7U0FCkF6x1nn5cKmYtSF9sOaSVsojkOk/s1600/DONT+GIVE+UP.jpg" height="162" width="320" /></a></div>
<br />rasailahhttp://www.blogger.com/profile/06585065065262571593noreply@blogger.com0tag:blogger.com,1999:blog-9167996776804186704.post-81834123982790899202015-04-19T18:25:00.000-07:002015-04-19T18:25:38.984-07:00ONE DAY YOU WILL WAKE UP AND THERE WONT BE ANY MORE TIME TO DO THE THINGS YOU'VE ALWAYS WANTED. DO IT NOW.<div>
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PAULO COELHO</div>
rasailahhttp://www.blogger.com/profile/06585065065262571593noreply@blogger.com0tag:blogger.com,1999:blog-9167996776804186704.post-44259856303360529172015-04-09T18:36:00.002-07:002015-04-20T02:59:54.658-07:00cara pemakanan yang seimbang<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHvO8Mpp4XlLhzgfPoUJ6HQpVeQC9crUTKkdv3opZoQwQoevdEHz-D88SK2Dlri-YcEk8V0nUFVo7d060FWODTCg7zmlZ5ptuso3AlecsbK6gkOdqO19eIQhiwiAWf4ldBDlfgZlyGDJM/s1600/piramid.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHvO8Mpp4XlLhzgfPoUJ6HQpVeQC9crUTKkdv3opZoQwQoevdEHz-D88SK2Dlri-YcEk8V0nUFVo7d060FWODTCg7zmlZ5ptuso3AlecsbK6gkOdqO19eIQhiwiAWf4ldBDlfgZlyGDJM/s1600/piramid.jpg" height="320" width="294" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Kumpulan 1: Nasi, mi, roti, bijirin, hasil bijirin dan ubi-ubian</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<ul><span style="font-family: Arial, Helvetica, sans-serif;">
<li>Kumpulan makanan ini termasuk bijirin seperti nasi,
gandum, pulut, oat, barli, jagung, produk bijirin seperti mi,
roti, kuih-muih, biskut, bijirin sarapan dan ubi-ubian seperti
ubi kentang, ubi keledek, ubi kayu dan ubi keladi.</li>
<li>Makanan di dalam kumpulan ini kaya dengan sumber
karbohidrat kompleks yang merupakan sumber tenaga
yang penting.</li>
<li>Ia juga membekalkan vitamin, mineral, serat dan sedikit
protein.</li>
<li>Sajian makanan kita harus datang sebahagian besarnya
dari kumpulan ini.</li>
<li>Setiap hari kita perlukan 4-8 sajian daripada kumpulan ini.</li>
<li>Makanlah semua jenis makanan daripada kumpulan
makanan ini dan utamakan makanan tinggi serat seperti
beras perang atau roti bijirin penuh.</li>
</span></ul>
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</span><br />
<ul>
</ul>
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<ul>
</ul>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Kumpulan 2: Buah-buahan dan sayur-sayuran</span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Makanan daripada kumpulan ini adalah rendah kalori,
lemak dan tidak mengandungi kolesterol. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ia membekalkan sebahagian besar vitamin, mineral, serat
dan antioksida yang diperlukan oleh manusia untuk
meningkatkan daya ketahanan badan daripada penyakit,
menghindari sembelit, melambatkan proses penuaan dan
mengurangkan risiko penyakit jantung dan kanser.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Buah-buahan dan sayur-sayuran adalah makanan yang
amat penting dan perlu dimasukkan ke dalam perancangan
menu makanan sihat harian. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pilihlah pelbagai jenis buah-buahan dan sayur-sayuran.
Ambil sekurang-kurangnya 5 sajian setiap hari iaitu 3 sajian
sayur-sayuran dan 2 sajian buah-buahan.</span></li>
</ul>
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<ul>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">Kumpulan 3: Ikan, ayam, daging, telur dan kekacang</span></div>
</div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Makanan daripada kumpulan ini merupakan sumber
protein, vitamin B, zat besi, zink, kalsium dan magnesium. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Makanlah makanan ini secara sederhana dan pilihlah
makanan yang rendah lemak. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Kekacang merupakan makanan yang baik untuk
menggantikan sumber protein haiwan kerana ia
mempunyai kandungan lemak yang rendah. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Contoh kekacang ialah seperti kacang soya dan hasil
produknya, kacang merah serta kacang dal. Jumlah sajian
yang disyorkan ialah 2-3 sajian sehari. </span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Kumpulan 4: Susu dan produk tenusu</span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Susu dan produk tenusu terletak pada aras yang sama
dengan ikan, daging, ayam, itik dan kekacang. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ia merupakan sumber kalsium yang penting. Ia diperlukan
lebih banyak bagi golongan ibu hamil dan menyusukan
anak, remaja dan warga emas. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Individu yang kekurangan kalsium terutama wanita berisiko
mengalami osteoporosis (kerapuhan tulang). </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Jika boleh, pilihlah susu dan produk tenusu yang rendah
lemak. Jumlah sajian yang disyorkan ialah 1 hingga 3
sajian setiap hari.</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Kumpulan 5: Lemak, minyak, gula dan garam</span></div>
</div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Lemak, minyak, gula dan garam terletak pada aras 4 iaitu
aras teratas dalam Piramid Makanan Malaysia.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Kumpulan makanan ini perlu diambil dalam jumlah yang
sedikit sahaja dalam pengambilan makanan harian. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Gula adalah karbohidrat ringkas yang hanya membekal
kalori tanpa nutrien lain.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Gula yang terdapat secara semula jadi dalam buah-buahan
dan dalam susu. Mengikut saranan WHO, pengambilan
gula yang disarankan adalah 50g sehari (10 sudu teh). Ini
termasuk gula tersembunyi dalam makanan. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Garam ialah sejenis bahan yang memberi rasa masin
dalam makanan. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pengambilan yang berlebihan dikaitkan dengan risiko
tekanan darah tinggi.</span></li>
</ul>
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<i><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">sumber dari: Lembaga Promosi Kesihatan Malaysia
(MySihat)</span></i></div>
</div>
rasailahhttp://www.blogger.com/profile/06585065065262571593noreply@blogger.com0tag:blogger.com,1999:blog-9167996776804186704.post-5175237694801185932015-04-05T18:50:00.002-07:002015-04-05T18:50:29.264-07:00AMALKAN BUDAYA KITA<div class="separator" style="clear: both; text-align: center;">
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<br />rasailahhttp://www.blogger.com/profile/06585065065262571593noreply@blogger.com0tag:blogger.com,1999:blog-9167996776804186704.post-41824040647466116682015-04-02T19:15:00.001-07:002015-04-02T19:15:12.575-07:00SALAM PERKENALAN<div class="separator" style="clear: both; text-align: center;">
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