28 Jan 2011



what do you feel ? from zulfadhlizin on Vimeo.

22 Jan 2011


Some Tips On Healthy Cooking

There are many variables in making your food healthy. There are lots of little ways to trim cholesterol, fat, salt and calories without trimming taste There are also ways to enhance the flavors of your selected foods-and some special ways to handle food. The following tips may come in handy:

  • Trim all visible fat from meat before cooking.
  • After you roast meat or poultry, chill the drippings in the refrigerator. Once cooled, the fat will rise to the top and harden; you can remove it easily and save the stock to use in stews, sauces and soups.
  • Buy only the leanest ground beef, mutton/lamb and turkey (no more than 15 percent fat). After browning, put ground meat into a strainer or colander lined with paper towels. Allow fat to drainout. Ground meat is generally higher in fat than nonground meat. Instead of buying prepackaged ground beef, have your butcher grind a sirloin steak for you. Be sure to have him remove all visible fat and clean the grinder to remove any fat from previous grindings.
  • When figuring serving sizes, remember that meat loses about 25 percent of its weight during cooking. For example, 4 ounces of raw meat will be about 3 ounces cooked.
  • To make gravy without fat, blend a tbsp of cornstarch with a cup of room-temperature broth by shaking the two together in a tightly lidded jar. Then heat the rest of the broth in a saucepan and add the blended liquid. Simmer until thickened.
  • Make a habit of skinning chickens before cooking and removing all visible fat below the skin. The skin will be easier to remove if you use paper towels or a clean cloth to take hold of it. Be certain to scrub the cutting surface and utensils well with hot sudsy water after preparing poultry for cooking.

  • Fresh fish should be cooked for ten minutes per inch of thickness. Add five minutes if it is wrapped in foil. Frozen fish requires twenty minutes per inch of thickness, plus ten minutes if it is wrapped in foil. Cooking time may vary, depending on the cooking method used, but fish is done when the flesh is opaque and it flakes easily
  • Prepare scrambled eggs or omelettes so that only one egg yolk per portion is used. Add a few extra egg whites to the mixing bowl to make more generous servings.
  • To remove oils or salty liquids, drain canned salmon, tuna or sardines. Then add water to the can and drain again to rinse.
  • Seal natural juice into foods by wrapping them in foil before cooking. Or try wrapping foods in edible pouches made of steamed lettuce or cabbage leaves.
  • Cook vegetables just long enough to make them tender crisp. Overcooked vegetables lose both flavor and important nutrients.
Clean mushrooms as you use them by wiping them with a damp cloth. A quick rinse in cold water is fine, but never soak them or they will get soggy.

  • Be sure to wear rubber gloves when handling hot peppers or wash hands thoroughly after handling. Skin, especially around the eyes, is very sensitive to the oil from peppers.
  • Cut down on cholesterol by using more vegetables and less poultry or meats in soups, stews and casseroles. Finely chopped vegetables are great for stretching ground poultry or meat, too.
  • Cut down on fat in creamy salad dressing by mixing it with plain low fat yogurt.
  • Sweeten plain low fat or nonfat yogurt with pureed fruit or applesauce instead of buying prepared fruit yogurt.

Substitution Ideas
  • Use evaporated skim milk for cream when making whipped topping
  • Substitute plain low fat or nonfat yogurt for sour cream in baking
  • Substitute plain low fat or nonfat yogurt for sour cream in sauces. Mix 1 tbsp of cornstarch with 1 tbsp of yogurt and mix into the yogurt. It will prevent the yogurt from separating.
  • Try plain low fat or nonfat yogurt or buttermilk in place of sour cream or mayonnaise in salad dressing recipes.
  • Substitute low fat or skim milk for cream or whole milk in baking recipes.
  • Thicken soups, stews or sauces with cornstarch or flour dissolved in cold liquid or with pureed vegetables.
  • Substitute chopped vegetables for some of the bread when you make poultry stuffing.
  • Since most recipes include more sugar than necessary, you can usually reduce the amount of sugar by one fourth to one third.
  • Reduce salt in non yeast baking recipes.
  • Substitute herbs and seasonings for salt as you cook.
  • Substitute onion or garlic flakes or powder for onionsalt and garlic salt.

  • Add a drop of lemon juice to the water you cook pasta in and eliminate the salt.
  • Substitute brown rice for white rice to add whole-grain roughage.
  • Use a blend of whole-wheat flour and all-purpose flour in recipes that call for regular flour.
  • Use wheat germ, bran and whole-wheat bread crumbs in place of buttered crumbs to top casseroles.
  • Using vegetable oil for shortening in cakes that require creaming will affect the texture.
  • Use margarine instead; use vegetable oil in recipes calling for melted butter.


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16 Jan 2011

Watch 3D films often is not good for your health


A passion for 3D films can be very bad for your eyes. Movie–goers should not watch 3D films more than three or four times a week, whereas such films are not recommended at all to some people for medical reasons, Russian oculists believe.

watch 3d movieRussian eye doctors had to pay attention to the phenomenon of 3D films as a result of numerous complaints they received from those who had a 3D movie experience. After watching a film in special polarized glasses, people would complain of discomfort, headache and difficulties in adapting their eyesight to the environment, the Noviye Izvestia newspaper wrote. 

Polarized 3D glasses create the illusion of three-dimensional images by restricting the light that reaches each eye, an example of stereoscopy which exploits the polarization of light. To present a stereoscopic motion picture, two images are projected superimposed onto the same screenthrough different polarizing filters. The viewer wears low-cost eyeglasses which also contain a pair of different polarizing filters. As each filter passes only that light which is similarly polarized and blocks the light polarized in the opposite direction, each eye sees a different image. This is used to produce a three-dimensional effect by projecting the same scene into both eyes, but depicted from slightly different perspectives. Since no head tracking is involved, several people can view the stereoscopic images at the same time.

Ciri- Ciri Pelajar Cemerlang


Tiada Kejayaan Semanis Madu
Tanpa Usaha Sepahit Hempedu

1. Sentiasa yakin pada potensi diri sendiri.

2. Bersedia memikul tanggungjawab sebagai seorang pelajar.

3. Memberikan tumpuan sepenuhnya kepada pelajaran semasa mengikuti pengajaran guru.

4. Membuat persediaan awal dalam menghadapi sebarang peperiksaan. 

5. Sentiasa bersiap sedia dalam menghadapi sebarang bentuk ujian atau peperiksaan yang bakal diadakan oleh pihak sekolah atau pihak kementerian.

6. Menyediakan keperluan peralatan belajar yang mencukupi. 

7. Menepati waktu belajar yang telah ditetapkan oleh pihak sekolah

8. Mendapatkan bantuan guru atau kawan-kawan sekelas yang lain apabila gagal mengikuti kelas di atas sebab-sebab tertentu. 

9. Sentiasa menghormati guru sama ada semasa guru sedang mengajar di dalam kelas atau sewaktu berada di luar kelas. 

10. Bersoal-jawab dengan guru untuk memahami pelajaran yang telah diajar. 

11. Sering memberi pandangan dan pendapat dalam proses pembelajaran. 

12. Sering berbincang dengan rakan-rakan tentang pelajaran yang telah dipelajari.

13. Menyiapkan tugasan yang telah diberi oleh guru sama ada kerja dalam kelas atau kerja rumah, dalam tempoh yang ditetapkan oleh guru berkenaan.

14. Mengadakan kumpulan perbincangan (study group) bersama rakan-rakan yang mempunyai visi dan agenda yang sama iaitu kejayaan dalam peperiksaan.

15. Menjadikan perpustakaan sekolah dan perpustakaan yang lain sebagai gedung 

ilmu pengetahuan untuk dikunjungi dan mendapatkan buku-buku untuk dipinjam.

16. Membaca akhbar atau majalah-majalah akademik untuk mendapatkan ilmu pengetahuan tambahan.

17. Menonton rancangan televisyen yang sesuai untuk mendapatkan pengetahuan seperti Rancangan Pendidikan, Berita dan lain-lain lagi.

18. Mengadakan ujian dan peperiksaan kendiri (sendiri) seperti dibuat dalam peperiksaan sebenarnya, untuk dijadikan sebagai pengukuhan pembelajaran.

19. Menyediakan jadual waktu untuk merancang pembelajaran pelajar di luar sekolah. Minta nasihat guru atau abang-abang yang berpengalaman untuk mendapatkan corak jadual yang sesuai dan efektif. Jadual ini mestilah dipatuhi.

20. Mengikuti ceramah-ceramah motivasi yang diadakan untuk melahirkan semangat dan keyakinan diri.

21. Mengikuti seminar-seminar peperiksaan yang diadakan bagi memahami teknik-teknik menjawab soalan peperiksaan.

22. Membeli buku-buku rujukan yang sesuai. Ini dapat memantapkan persediaan pelajar. Minta bantuan guru untuk mendapatkan senarai buku-buku rujukan pilihan untuk subjek-subjek tertentu. Ingat pepatah Inggeris, "Don't judge the book by its cover." Buku yang kelihatan cantik menawan tidak semestinya baik. Hanya guru yang lebih memahami kualiti sesuatu buku rujukan.

23. Mengikuti kelas-kelas tuisyen untuk menambahkan lagi pengalaman dan kecekapan pelajar dalam pelajaran.

24. Mengadakan lawatan ke pameran-pameran buku yang diadakan.

25. Menyertai pelbagai aktiviti sekolah secara aktif dalam kokurikulum. Badan yang cergas akan menghasilkan otak yang sihat. Otak yang sihat akan melahirkan pemikiran yang lancar.

26. Pelajar perlu sanggup menghadapi cabaran luaran yang hebat yang sering cuba mengganggu penumpuan pelajar pada pelajaran atau cuba mengurangkan minat pelajar untuk belajar. Antara cabaran luaran yang dimaksudkan itu adalah hiburan, aktiviti sukan yang berlebihan, amalan suka melepak dan membuang masa dan gangguan kawan-kawan yang suka mengajak pelajar melakukan perkara-perkara yang kurang berfaedah.

27. Menjaga keselamatan diri dengan mengelakkan sebarang bentuk bahaya yang dapat mengancam tubuh fizikal pelajar. 

28. Menjaga kesihatan tubuh badan dengan cara menghindari sebarang bentuk penyakit. Jaga keseimbangan makanan. Jangan makan terlalu banyak 'junk-food'. Hindari makan di gerai-gerai yang kotor atau membeli kueh-kueh yang terdedah tanpa ditutup. Jangan berjaga sepanjang malam. Ini boleh menjejaskan kesihatan.

29. Menjaga dan mengawal pemakanan dengan memakan makanan yang seimbang. Ini akan menjamin kesihatan badan yang baik dan otak yang dapat berfikir dengan lebih lancar. Pilih jenis makanan yang sesuai untuk minda dan kesihatan tubuh badan.

30. Jangan segan untuk menimba pengalaman daripada pelajar-pelajar yang telah berjaya dalam peperiksaan. Jadikan abang-abang dan kakak-kakak yang telah berjaya itu sebagai model atau contoh pelajar cemerlang. Perhatikan ciri dedikasi dan disiplin mereka dalam menghadapi peperiksaan. Pengalaman mereka yang telah berjaya itu sungguh berharga untuk pelajar yang bakal menghadapi peperiksaan.

31. Bagi pelajar Islam, tunaikan sembahyang lima waktu seperti mana yang telah disyariatkan oleh agama. Bagi pelajar bukan Islam yang lain, lakukan amalan ibadat agama masing-masing.

32. Sentiasa berdoa dan mengharapkan pertolongan daripada Tuhan. Aspek kerohanian ini juga sama penting dengan aspek jasmani dan minda pelajar.

33. Berserah diri kepada Tuhan dan tidak putus asa jika gagal. Apabila menghadapi kegagalan, berusahalah lagi dengan menjadikan kegagalan itu sebagai iktibar dan panduan untuk lebih berjaya. Jadikan semua bentuk 
                                                                                        kegagalan sebagai pengukuh diri untuk mencari kejayaan yang lebih cemerlang.

Running shoeless is better, according to a new study


The best running shoe may be none at all, according to a new study by U.S. researchers said on Wednesday.

Writing in the British science journal Nature, they said three-quarters of runners runners who wear shoes tend to hit the ground with their heels first - about 1,000 times for every mile run, whereas barefoot runners put the balls of the feet down first.

But even well-cushioned sports shoes that help distribute weight across the foot cannot fully absorb the shock of these blows: 30 to 75 per cent of regular runners each year suffer repetitive stress injuries.

By contrast, the vast majority of unshod runners don't hit the ground with their heels, landing instead on the sides or balls of their feet, the study found.

The practice is especially common in several east African countries where long-distance running is nearly a national past time.

In 1960, for example, a shoeless Abebe Bikila of Ethiopia won the 1960 Olympics marathon in record time.

By not "heel-striking," barefoot runners avoid painful and potentially damaging impacts that concentrate the equivalent of two or three times one's body weight on to a coin-sized surface.

"People who don't wear shoes when they run have an astonishingly different strike," said Daniel Lieberman, a professor at Harvard University and lead author of the study.

"By landing on the middle or front of the foot, barefoot runners have almost no impact collision," he said in a press release.

The merits of shoelessness are hotly debated in specialty magazines and online forums, and major manufacturers have started to make thin-as-skin shoes in anticipation of new markets.

But up to now, there has been little scientific evidence supporting the claim that barefoot is better.

Lieberman and colleagues helped fill this void by studying the gaits of three groups of runners in the United States and Kenya: barefoot, shod, and those who had converted to shoeless running.

"Most people today think that barefoot running is dangerous and hurts, but actually you can run barefoot on the world's hardest surfaces without the slightest discomfort and pain," the study found.

"All you need is a few calluses to avoid roughing up the skin of the foot."

But making the switch to barefoot running is not simply a matter of kicking off one shoes, the authors caution.

Running unshod or in so-called "minimal shoes" requires the use of different muscle groups. "If you've been a heel-striker all your life, you have to transition slowly to build strength in calf and foot muscles," Lieberman said.

The study also bolsters evidence suggesting the human foot evolved for rapid upright motion, said William Lungers, a professor at Stony Brook University Medical Centre in New York.

"Bipedalism" - walking on two feet - "has been around for millions of years, and we have been unshod for more than 99 per cent of that time," he wrote in a commentary, also in Nature.

A radical reshaping of the foot about two million years ago, including shorter toes and a fully-arched foot, probably occurred to enhance our ability to move quickly over sustained periods.

"Our endurance running abilities may have evolved to enable our ancestors to engage in 'persistence hunting'," the ability, in other words, to run down one's prey, he said.

"Humans have engaged in endurance running for millions of years, but the modern running shoe was not invented until the 1970s," Lieberman said. Rival German companies Adidas and Puma made running shoes a household item.

Running shoes are big business. Nike Inc had $4.4 billion in revenue in its second quarter.

How to Improve Self Esteem: 10 Simple Tips


Most of us face a time in our lives where we hit a rough patch and may not be as confident as we would like to be. And even though personality we have developed through life may contribute to the development of lower self esteem, we can increase confidence and learn ways on how to improve self esteem. There are many different techniques we can practice to improve the beliefs we have about ourselves.

Sometimes there are certain life events that can influence the development of low self esteem. When having low self esteem begins to affect the life of an individual in a negative way that is when they can take control of the situation and learn how to improve self esteem.

According to the University of Texas at Austin, “People with low self-esteem often don't ask for help because they feel they don't deserve it. But since low self-esteem is often caused by how other people treated you in the past, you may need the help of other people in the present to challenge the critical messages that come from negative past experiences.”

Learning how to improve self esteem can be done in a number of ways. People can educate themselves and learn techniques to help them feel more confident and believe in themselves. This can be done by taking time to look at why they have low self esteem. Once they pinpoint the reasons for having low self esteem they can determine which methods can help them adopt a healthier outlook and stronger belief about the self.

Having a strong sense of who you are and where you are going can have a profound effect on self esteem. This is why so many people set goals for themselves on a continuous basis. Without goals people tend to lose motivation and they can often feel like they are stuck in a rut.

Make a List

By making a list of desired goals and taking proactive steps towards achieving those goals are necessary to build confidence. It also makes you feel as though many of your endeavors are being accomplished. This can be as easy as making a to do list for the day, and once each task is complete, mark off each task. By the end of the day you can refer to the list and feel good knowing that you were able to complete all of these tasks within a day’s time.

Practice Positive Thinking

Many of us from time to time can feel a little down in the dumps. Why not focus on what you are able to do to get yourself out of a rut, instead of focusing on what you are not able to do? When you focus too much on things that you have no control over, this can make you feel helpless and you play the victim. This type of thinking is self defeating and does not help the situation. When you think positive, more can be accomplished and there is a good boost to the self esteem and mood.

Take Time Out for Yourself

Often we are caught up in taking care of others and we can lose sight of our own needs. Don’t worry about looking as though you are selfish. Everyone needs time for themselves, so don’t be afraid to get a new haircut, dye your hair, or get a massage. Sometimes by just taking time out to do something nice for the self can do wonders for the self esteem and well being.

Don’t Worry too much About what Other People Think

When you worry too much about what other people think you are putting your own happiness on the line. Of course most of us want acceptance and approval from others which is natural, but being caught up with trying to please everyone consumes too much time and adds unnecessary stress to your life. When you have enough confidence in the self less approval is needed from others.

Socialize with Others

Sometimes being around people and talking with others can help boost self esteem. When you share common interests with people and can share stories it does wonders for the self esteem. This also helps you to direct your attention elsewhere other then on yourself. Allowing yourself time to connect with others can help you to feel better about yourself and create common ground with others.

Keep Busy

Sometimes when you have too much time on your hands the mind tends to wonder and focus on aspects of your life that you may not be happy with. When you keep busy you are staying active, the mind is engaged and your productivity flourishes. All of these are great self esteem booster.

Don’t Be too Hard on Yourself

Of course many people, especially those with type A personalities want everything to go a certain way, but focusing more on imperfections creates stress and is detrimental to self esteem. According to the guide for “Three Steps to Better Self Esteem,” at the University of Texas at Austin website, “The first important step in improving self-esteem is to begin to challenge the negative messages of the critical inner voice.” Instead try focusing more on the positive aspects of what you have accomplished and take note of what didn’t turn out right, but do not dwell on it.

Change Environment

When you change the environment there are many changes that occur. It may be stressful in the beginning, but after a while people learn to adapt and become stronger because of this. “Change will be there forever, we must be susceptible to it.” (Holmes, 2005).

Take Active Steps Toward Believing in Yourself

Fox and Sokol state that confidence comes from belief that the greatest resource is you. When you believe in yourself you realize that you have what it takes to know that you can handle anything that comes your way. If you do not have the knowledge or resources to solve your problems you know of ways to find them. You have a good sense of competency and give yourself credit for a job well done.

Invest in A Self Help Book

Read up on qualities you would like to change about yourself. There are many choices to choose from, but books that are written by life coaches or psychiatrists usually have the most helpful information. This is because many studies have been performed to show the benefits of making these changes.

Leonard Holmes states that self improvement will flourish once we build self esteem. This is accomplished by taking responsibility for our negative actions, as well as taking a look at what we have and what we do. He describes it as a wildfire that spreads from the inside out.

“When we develop self esteem, we take control of our mission, values and discipline. Self esteem brings about self improvement, true assessment, and determination.”

In conclusion

Making changes to improve who we are is not an easy task; otherwise people would be more apt to change. Some of the hardest decisions in life might not be the easiest choice, but often they are the best and most healthy choices we can make for ourselves. And although the effects change may not be immediate, the long term benefits make changing a worthwhile process. When people want to learn ways on how to improve self esteem they will begin to feel more comfortable in their skin. This can be made possible by following some or all of these suggestions within this article. When you build self esteem it makes you feel more confident about what you have to offer yourself and the world around you.


Nepalese youth celebrate 'cursing festival' each year

Nepalese youth in two villages in the south of the Himalayan country celebrate 'cursing festival' each year. The weird fest reaches its climax on Sunday. Almost like a crazy people, the youngsters in the neighbouring villages of Parsawa and Laxmipur hurl insults at each other, their neighbours, villagers and passers-by - and then laugh, reports AFP. They gather inparks and other areas around straw heaped in the shape of a phallus to launch into...

15 Jan 2011

Pengaruh Fizikal Membawa kepada Kecemerlangan Minda ( Bersukan )


Walau Minda Menjangkau Pengaruh Intelegenisasi, 
Namun Fizikal Lemah Menyembah Bumi,
Pucuk Pangkalnya...Tiada Guna 

Sukan merupakan antara cara untuk menyihatkan badan. Dengan bersukan, tubuh badan akan bergerak aktif dan cergas, seterusknya menjadikan anggota badan lebih segar dan sihat.
Islam menyeru manusia agar hidup sihat. Ekoran dari itu, Islam meletakkan asas bahawa segala aktiviti manusia pada asalnya adalah harus, melainkan jika wujud nas yang menyatakan pengharamannya. Ini bermakna semua bentuk sukan yang boleh menyihatkan badan adalah harus bahkan digalakkan, selama mana bentuk sukan itu tidak terkandung unsur-unsur yang menyalahi syariat; menyalahi kandungan Al-Quran dan As-Sunnah secara qati'i, sahih dan sorih.
Justeru itulah, kita akan dapati bahawa Nabi SAW sendiri juga sering bersukan. Bermain pedang, memanah dan menunggang kuda menjadi amalan nabi SAW dan para sahabat, lebih-lebih lagi dengan tujuan untuk menyiapkan diri dengan persediaan fizikal dan persenjataan yang dapat menggerunkan musuh-musuh Islam.
Firman Allah yang bermaksud :
"Dan siapkanlah untuk menghadapi mereka kekuatan apa saja yang kamu sanggupi dan dari kuda-kuda yang ditambat untuk berperang (yang dengan persiapan itu) kamu menggentarkan musuh Allah dan musuhmu." (Surah Al-Anfal : 60)
Sirah menunjukkan bahawa Nabi SAW, bukan sekadar bersukan atau beriadhah bersama-sama para sahabat sahaja, bahkan ada masa-masa tertentu, Baginda SAW bersukan dan beriadhah bersama isteri-isteri baginda.
Antara kisah Rasulullah sallallahi 'alaihi wa sallam melakukan riadhah bersama isterinya  adalah seperti yang terdapat dalam satu hadis Aisyah yang berkata, yang bermaksud :
"Nabi SAW berlumba-lumba denganku. Aku mendahului baginda. Ketika aku menjadi gemuk, Baginda berlumba-lumba denganku lagi, lalu Baginda telah mendahuluiku. Lalu baginda SAW berkata, ini sebagai balasan terhadap yang lalu."

Minda Kelas Ketiga ( pesimis )..Tidak Menjamin Kejayaan Nyata
Melatih diri Optimis menjinjing minda separa sedar.

Dalam riwayat yang lain pula Nabi SAW diceritakan beriadhah dengan isteri ketika Baginda dalam satu permusafiran Baginda bersama para sahabat. Isteri Baginda, Aisyah RA turut sama dalam permusafiran tersebut.

Dalam perjalanan, Nabi SAW memaklumkan kepada para sahabat agar mereka berjalan dahulu, meninggalkan Baginda dan Aisyah di belakang. Apabila para sahabat sudah berada jauh di hadapan, lalu Baginda berkata kepada Aisyah ajak berlumba-lumba. (Musnad Ahmad : 22989)
Melihat kepada hadis ini, pasti kita akan dapat membayangkan betapa lembutnya hati nabi dalam usaha hendak gembirakan isteri-isterinya. Memandangkan Nabi SAW adalah manusia yang selalu sibuk, baginda akan mengambil segala kesempatan yang ada untuk menggembirakan isteri-isterinya. Peluang dan kesempatan yang ada ketika bermusafir itu digunakan sebaik mungkin untuk bermesra dengan isteri melalui riadhah berlumba lari.
Dari hadis ini juga, kita akan dapati, Nabi SAW tidak menjadikan tempat awam sebagai penghalang nabi SAW menyeronokkan isterinya. Bahkan, jika di tempat awam itu adalah ruang yang paling berkesan bagi nabi mahu gembirakan Isterinya, pasti dilakukan oleh Baginda SAW.
Sebagai isteri, kemesraan suami sebegini memberi kesan mendalam dalam hati dan memahat kenangan indah dalam memori. Buktinya, walaupun kejadian tersebut telah berlalu begitu lama, tapi masih berada diingatan Aisyah sehingga ke saat Aisyah meriwayatkan hadis ini.
Mudah-mudahan para suami di zaman ini mencontohi sifat mesra dan romantik Rasulullah sallallahi 'alaihi wa sallam ini. Usahlah anggap kedudukan sebagai suami itu sebagai status yang menghalang isteri anda bergembira dan ceria walau ketika anda sibuk sekali pun.
p/s: Kepada sahibi yang sekarang ini yang berjuang menaikkan nama rumah sukan masing- masing ingatlah "Jangan Mudah Mengalah ! "  "Teruskan Perjuangan!" CHAIYOK.!