Benarkah makan di waktu malam boleh menjadi gemuk??

 Makan di waktu malam boleh menjadikan kita GEMUK. Benarkah pernyataan ini? Mungkin kita pernah mendengar tips-tips untuk diet adalah dengan tidak mengambil sebarang makanan berat selepas pukul 7 malam, kerana ini boleh menyebabkan kegemukan. Ada yang menyatakan mengambil makanan di waktu malam tidak akan memberikan sebarang manfaat kepada tubuh badan kita, sebaliknya makanan yang diambil pada waktu malam akan bertukar menjadi timbunan lemak.

Benarkah pernyataan ini? Sebenarnya pernyataan ini ada kurang benarnya. Makan di waktu malam, terutamanya sebelum masuk waktu tidur boleh menganggu sistem pencernaan yang boleh menyebabkan kita mengalami konstipasi atau sembelit di waktu pagi. Tapi makan di malam hari belum tentunya boleh menyebabkan kita menjadi gemuk.

Untuk mendapatkan bentuk badan yang ideal, adalah perlu untuk kita memahami tubuh badan kita terlebih dahulu, kerana setiap individu mempunyai keperluan tenaga yang berbeza. Contohnya, sekiranya seseorang individu, memerlukan 2000 kalori/ hari, maka ia perlulah melengkapkan pengambilan kalorinya untuk memastikan badan mendapat 2000 kalori/ hari ( ini bergantung kepada tinggi dan berat seseorang). Tapi harus kita ketahui, untuk melengkapkan 2000 kalori yang diperlukan badan, kita harus bahagikan kepada 3 iaitu pagi, tengah hari, dan malam.

Sekiranya di waktu pagi kita mengambil 500 kalori, badan kita masih memerlukan 1500 kalori yang boleh diambil pada waktu tengah hari dan petang. Tetapi, sekiranya kita tidak mengambil makanan pada waktu tengah hari atau petang, ia boleh digantikan dengan makan di waktu malam untuk melengkapkan keperluan kalori badan. Tubuh kita tidak boleh membaca waktu dan tidak tahu konsep waktu. Oleh sebab itu, tubuh juga tidak tahu pukul berapa kita makan. Jadi sekiranya kita mengambil makanan di malam hari ia tidak akan memberikan masalah kepada badan kita asalkan jumlah kalori makanan yang diambil tidak melebihi keperluan jumlah kalori badan kita.

Tetapi perlu di ingati, pemilihan makanan juga perlu dititikberatkan. Sekiranya anda ini seorang yang tidak boleh menahan godaan daripada mengambil makanan yang berkalori tinggi, maka makan di waktu malam harus dihindari. Ini bagi mengelakkan anda daripada menjadi gemuk.

copy n paste (saje share untuk pengetahuan bersama)

How to Improve Basic Physical

Sekarang ni  "final exam" di PUFS (Pusan University of Foreign Studies), dan assignment pula banyak yg kena submit..huhu..nasib baik la sempat submit jg walaupun xtaw yg di 'submit' 2 betul ke x. Besok pula kena hantar assignment "How to improve basic physical". hemm...cakap sal "how to improve basic physical" ni yg sy nk kongsi skg ni, tp x taw la betul ke x, faham2 je la bahasa inggeris sy ni pn bknnya betul sgt pun (biasalah, google translate kn ada..hehehe).. sy harap ni boleh la membantu sedikit sebanyak siapa yang memerlukannya kan..nk aplikasikan dalam kehidupan seharian pn boleh, klo nk sihat dan cergas la..hehehe..ok enjoy..

How to Improve Basic Physical

            To improve basic physical fitness, must be based on five components of physical fitness. 5 components of physical fitness is ;

·         Cardio-respiratory endurance

·         Muscular strength

·         Muscular endurance

·         Flexibility

·         Body composition

CARDIO-RESPIRATORY ENDURANCE

Cardio-respiratory endurance is the efficiency of the heart and circulatory system work with respiratory system to meet the oxygen, and needs this oxygen for the body to work for a long time to proceed. This component involves the aerobic energy system, which requires the presence of oxygen for energy production process.

This cardio-respiratory endurance can be improve by doing the right training and exercise. The suggestion training to improve this endurance is :

 Ø  Jogging 5 km

By jogging 5 km, it can improve our aerobic endurance and further develop our respiratory system. It requires a sustained and continuous effort in the aerobic training zone.

Ø  Cycling distance of 20 km

Cycling distance of 20 km also can improve our endurance, especially our aerobic endurance. These training also need a continuous effort in the aerobic training zone.

Ø  Swim as far as 600 meters

By swimming frequently, it can help to improve our cardio-respiratory endurance, because to improve cardio-respiratory endurance need a an aerobic endurance.

Ø  Aerobics for 60 minutes

Aerobic also can improve our endurance, and by doing a variety training it can avoid us from getting boring with the same training every day.

MUSCULAR STRENGTH

Muscular strength is the ability of your muscles to exert force. The ability to overcome the resistance of muscles to produce force (work).
Muscle strength can be increased through the training load and resistance
a) isotonic
b) isometric
c) isokinetic

Ø  Isotonic

Muscle shortening during exercise / training. Involving eccentric muscle contractions and kosentrik will have the effect of work able to improve performance. Loading devices such as Barbell and dumbbells can help in increase muscle strength through this process. The study found that isotonic exercise produce better quality compared to isometric.

Ø  Isometric

Maintenance of muscle length during exercise / training done. Occurred in static muscle contraction for 5-8 seconds. Training as pushing the wall or hold load on the one hand without any kind of movements are isometric exercises. The results showed that isometric exercise less to produce quality performance required

Ø  Isokinetic

Maintaining a consistent force during training. The burden will change automatically adjusted to force exerted by the muscles. This exercise can also be adjusted at any angle attractiveness and level of fatigue. The equipment can be used is CYBEX Gym Machine and Mini. The three exercises above, isotonic  is the most practical training as easy done and cheap. To produce the quality of muscle strength, training must be done with high loads and repetitions increased from slightly to many.

Muscular Endurance

Muscular endurance must be done with high loads and repetitions increased from slightly to many.  Muscular endurance is the ability of a muscle or group of produce the work force over and repeat for a certain time or muscle contraction for a period of time long.

Muscle endurance can be developed through training of physical muscle or muscle group such as:

a)      Training load (the load is less, repeat many).

b)      Training  resistance (low resistance, long)

FLEXIBILITY

The ability of a joint to allow movement occurs through a wide range or angle may be smoothly without any resistance. Revenue is determined by the ability of the movement of muscles, ligaments and tendons to lengthen.

Physical training can improve flexibility. The frequency to perform stretching exercises muscles, ligaments and tendons during the warm-up and do joint-frequency relaxation joints, will affect the performance flexibility.

BODY COMPOSITION

Body composition is the relative amount of body mass to fat. Also known as body fat percentage.

Percentage of body fat compared with the weight (muscle and bone). The percentage of fat in the body of a person, determine the level of fitness and health being active in physical activities. There are several methods that can help a person individuals to control their body fat percentage in the active physical activity - burning fat will occur through physical activities such as work and exercise. More long our  been actively involved, the more fat will
broken down into energy.

Fat Burning Exercise
• Burning fat through physical activity.
• Control calorie intake with calorie burning.
• Increase the metabolic rate.

Jom Nyanyi Lagu Korea

Hemm...kalau sebut saja lagu Korea mesti ramai yang tahu macam2 lagu Korea. K-pop ( Korean -pop) ni memang popular di Malaysia, sampai ada yang buat tagline 'annyonghaseyo' iaitu untuk mengucapkan 'selamat','hello', @ 'hai'. Tapi hari ni kita nyanyi lagu Korea dlu, lagu yang saya akan nyanyikan nanti untuk markah. Bahasa Korea saya akan ajar sikit2 next time (walaupun saya ni x terer sgt)..hee..sabar..
Lagu dia senang saja OST My Girl.. Kalau nak nyanyi kena start dari lagu yang slow dulu.. ^^
Come we sing along.. ~_~*

I believe - Shin Seung Hoon( 신승훈 )

I believe Ge daen gyot ae oebs chi man ie dae ro ie byo len ani gaes chyo

I believe 그댄 곁에 없지만 이대로 이별은 아니겠죠 

I believe Na ae gae o nen gi ren cho gem moel li dol a ol bun ie gaes chyo
I believe 나에게 오는 길은 조금 멀리 돌아올 뿐이겠죠

Mo du chi nagan ge gi oeg sog ae soe nae ga na rel appe gae hamyo nun mu rel man del chyo
모두 지나간 그 기억속에서 내가 나를 아프게 하며 눈물을 만들죠

Na man ke mul chi anh gi rel gedae manen  nun mul oebs ie nal pyon hagae doe na chu gi rel

나만큼 울지 않기를 그대만은 눈물 없이 날 편하게 떠나주기를

Oen chaen ga da si dol a ol gedae la nen goel al giae nan mid go it giae
언젠가 다시 돌아 올 그대라는 걸 알기에 난 믿고 있기에

Gi da ril gaeyo nan ge dae yo yaman ha chyo

기다릴께요 난 그대여야만 하죠

I believe Nae ga appa hal ga boa  ge dae nen nul chi do mot haes sgaes chyo
I believe 내가 아파할까봐 그대는 울지도 못했겠죠

I believe He re nen nae nun mu ie ge dael da si nae gea dol ryo chu geat chyo
I believe 흐르는 내 눈물이 그댈 다시 내게 돌려주겠죠

Cha ggu moem chiu nen nae nun gil sog ae soe ge dae mo seb del  ie do ora nun mu rel man del chyo
자꾸 멈추는 내 눈길 속에서 그대 모습들이 떠올라 눈물을 만들죠

Na man kem ul chi anh gi rel ge dea manen nun mul oebs ie nal pyonwa gae doe na chu gi rel
나만큼 울지 않기를 그대만은 눈물 없이 날 편하게 떠나주기를

Oen chaen ga dasi dol a ol ge dae ra nen goel al gi ea nan mid go itt gi ea
언젠가 다시 돌아 올 그대라는 걸 알기에 난 믿고 있기에

Gi da ril geayo nan ge dae yo ya man ha chyo
기다릴게요 난 그대여야만 하죠

Na ge dae algi choe ni sea sang do I roeh gea nun busyos nun chi
나 그대 알기 전 이 세상도 이렇게 눈부셨는지

Ge ha nel a rae soe i chean nun mul lo nam gyo chyos chi man i cha ril nan chi kil gea yo
그 하늘 아래서 이젠 눈물로 남겨졌지만 이 자릴 난 지킬게요
Ge dae lan i yo man e ro na ea gea nen  gi da rim cho chia chung bun hi haeng bog ha geas chyo
그대란 이유만으로 나에게는 기다림조차 충분히 행복하겠죠

Sa rang han I yo man e ro do ha rug a chi nag a go onen gil ich oe do gi da ril gea yo
사랑한 이유만으로 또 하루가 지나가고 오는 길 잊어도 기다릴게요

Nan ge dae yo ya man ha chyo
난 그대여야만 하죠

Nan ge dae yo yaman ha chyo
난 그대여야만 하죠