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Health Guidelines for Ramadan Fasting

During the holy month of Ramadan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining. However, if one is over-weight, Ramadan is an ideal time to normalize one's weight.

In view of the long hours of fasting, we should consume slow digesting foods including fiber containing-foods rather than fast-digesting foods; slow digesting foods including fiber containing-foods rather than fast-digesting foods. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours.

Slow-digesting foods are foods that contain grains and seeds like barely, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, etc. (called complex carbohydrates).

Fast-burning foods are foods that contain sugar, white flour, etc. (called refined carbohydrates).

Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, sem (papry), marrow, mealies, spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.

The foods eaten should be well balanced, containing foods from each food group, i.e., fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heartburn, and weight problems.

Fried and fatty foods.
Foods containing too much sugar.
Over-eating especially at sehri.
Too much tea at sehri: Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day. Smoking cigarettes: If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking is unhealthy and one should stop completely.

Complex carbohydrates at sehri so that the food lasts longer making you less hungry. Haleem is an excellent source of sugar, fiber, carbohydrates, potassium and magnesium. Almonds are rich in protein and fiber with less fat. Bananas are a good source of potassium, magnesium and carbohydrates.

As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time.

Constipation can cause piles (hemorrhoids), fissures (painful cracks in anal canal) and indigestion with a bloated feeling.
Causes: Too much refined foods, too little water and not enough fiber in the diet.
Remedy: Avoid excessive refined foods, increase water intake, and use bran in baking, brown flour when making roti.

Causes: Over-eating. Too much fried and fatty foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils, carbonated drinks like Cola also produce gas.
Remedy: Do not over-eat, drink fruit juices or better still drink water. Avoid fried foods, add ajmor to wind-producing foods.

LETHARGY (low blood pressure)
Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting position, pale appearance and feeling faint are symptoms associated with "low blood pressure". This tends to occur towards the afternoon.
Causes: Too little fluid intake decreased salt intake.
Remedy: Keep cool, increase fluid and salt intake.
Caution: Low blood pressure should be confirmed by taking a blood pressure reading when symptoms are present. People with high blood pressure may need their medication adjusted during Ramadan. They should consult their doctor.

Causes: Caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, hunger usually occurs as the day goes by and worsens at the end of the day. When associated with "low blood pressure", the headache can be quite severe and can also cause nausea before Iftar.
Remedy: Cut down caffeine and tobacco slowly starting a week or two before Ramadan. Herbal and caffeine-free teas may be substituted. Reorganize your schedule during the Ramadan so as to have adequate sleep.

Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky (tremor), unable to perform physical activities, headache, palpitations are symptoms of low blood sugar.
Causes in non-diabetics: Having too much sugar i.e., refined carbohydrates especially at suhur (sehri). The body produces too much insulin causing the blood glucose to drop.
Remedy: Eat something at sehri and limit sugar-contaning foods or drinks.
Caution: Diabetics may need to adjust their medication in Ramadan, consult your doctor.

Causes: Inadequate intake of calcium, magnesium and potassium foods.
Remedy: Eat foods rich in the above minerals e.g. vegetables, fruits, dairy products, meat and dates.
Caution: Those on high blood pressure medication and with kidney stone problems should consult their doctor.

Increase acid levels in the empty stomach in Ramadan aggravate the above conditions. It presents as a burning feeling in the stomach area under the ribs and can extend up to the throat. Spicy foods, coffee, and Cola drinks worsen these conditions.
Medications are available to control acid levels in the stomach. People with proven peptic ulcers and hiatus hernia should consult their doctor well before Ramadan.

Kidney stones may occur in people who have less liquid to drink. There fore, it is essential to drink extra liquids so as to prevent stone formation.

Causes: during Ramadan, when extra salah are performed the pressure on the knee joints increases. In the elderly and those with arthritis this may result in pain, stiffness, swelling and discomfort.
Remedy: Lose weight so that the knees do not have to carry any extra load. Exercise the lower limbs before Ramadan so that they can be prepared for the additional strain. Before physically fit allows greater fulfillment, thus enabling one to be able to perform salah with ease.

public speaking


Co-curriculum is modeled on developmental theories which suggest that students move from a rather insular view of themselves and the world. As a result of their experiences and learning which occurs both in-and out-of the classroom they develop into individuals with a more defined identity and pluralistic view of the world. Specifically, as students move along this continuum of cognitive and personal development such as develop a sense of purpose where they are able to formulate personal, intellectual, and career goals, develop competence and experience growth in their intellectual, interpersonal, and physical skills, develop their personal identity by becoming aware of their gender, sexual orientation, self acceptance, and self esteem.


Curriculum has many different conceptions. It may include any educational experience. It may also be conceived as a conversation, relationships, and it is this phenomenon of plurality that is inherent in the new paradigm view of curriculum.
Curriculum has its roots in the Latin word for a race-course, and explained curriculum as the course of deeds and experiences in which children become the adults that they should be, for success in adult society. Curriculum must be understood as encompassing not only those experiences that take place within schools, but the entire scope of formative experience both within and outside of schools. Further, this includes experiences that are not planned or directed, as well as experiences that are intentionally directed (in or out of school) for the purposeful formation of adult members of society.


Quality and efficient centre for administration and resources for all extra-curricular activities for primary, secondary and tertiary learning institutions which accounts:

-Its emphasises the active construction of meaning, so that all students find purpose in their studies.

- Its develops in students a sense of social responsibility, so that they become aware of their obligations and duties as citizens in a democracy and are especially sensitive to the needs of the poor and the aged.

-Its reflects and is responsive to the cultural diversity of this nation and our community, so that students develop a sense of pride in their own heritage and a respect for that of others.

-Its fosters in students the skills and attitudes of reflection, so that they are able to think critically, creatively, and affirmatively.

-Its gives appropriate emphasis to all the significant aspects of growth and all the types of human intelligence, helping students see the connections between the separate subjects.

-Its develops in students an awareness of global interdependence in all aspects of life, including the environment and the economy.

-Its open-ended in two ways: it is open to revision and continued refinement; and it provides open access to all students, allowing them to go beyond explicitly stated learning outcomes in curriculum and co-curriculum documents.

-Its focuses on significant goals, so that all students, including those with special needs, develop the critical skills and acquire the knowledge they need for effective lifelong learning and full functioning as citizens in a changing society.

- Its uses technology as one delivery system, examines the influence of technology on students’ lives, and gives students the skills they need to use technology.


• Extra Curricular Activity is the supplement to the formal education in the classrooms and aids in the complete and total personal development. It will help to improve the quality of learning. As a result, it also will improve the quality of students in that institution.

• The end product hence, will not only be an individual who is capable to possess a successful career, but an individual who is responsible and supervise to the country, nation and religion and to comply with the national aspirations of a Malay Islamic Monarchy.


There are several objectives of curriculum and co-curriculum activities such as:

To produce youths with charisma, discipline, high-spirit, vision, vision and resilience besides the inculcation of love to the community and country. All the above characteristics will help them to the attainment of worthwhile goals.

To teach the students basic survival and leadership skills such that they will develop such skills for their excellence in their career and life. As a result, they will able to attaining superior work performance where the work is done in an effective and efficient manner.

To teach the students to organize their own ways and means of recreation in a healthy manner, and hence towards a healthy life style. Students will be educated regarding the choices and strategies necessary to develop a healthy lifestyle. Students will have opportunities to develop and express their physical creative capacities. Besides that, students will have opportunities to participate in athletic programs, and recreational and other physical activities. So, students will understand the importance of incorporating physical and recreational opportunities into their lives.

To train students in academic excellence as well as areas this can develop their spiritual, cognitive and physical which then in turn helps in their responsibility towards the country, nation and religion. Students will affirm the importance of congruence between thought and action, words and actions, and authenticity in their academic and personal lives.


There are 3 main types of co-curriculum:

1. Society
- Society means an organization or club for people who have a particular interest or take part in a particular activity. For example, English society and debate club.

2. Uniform bodies
- Is a organization that involved by people that wear the same uniform. This uniform indicates their identity. Usually people who involved in this organization are people that have high self-discipline. For examples Reserve Officer Training Unit (ROTU) and “Kesatria”.

3. Sport and games
- It is the enjoyable activities which people can involve to spend their leisure time and for fun. For examples, Badminton and valley ball.


• To encourage student to be independent and make their own decision in any situation. They don’t have to depend on others to make decision. Students will develop their problem solving and coping abilities.

• To build confident in themselves. Through the involvement in society people can improve their communication skill by practice speaking up at meeting with other members. Students will develop and demonstrate effective interpersonal communication skills (i.e. speak clearly and articulately, listen, and clearly articulate meaning in a written form) with individuals from a variety of backgrounds This will enhance their confidence.

• To discover talent and skills of student in several fields such as debate, story telling and so on. They can know the real of themselves by identify and exploit their talents and abilities.

• To teach student on conducting or organizing the societies’ activities. By involving in society they can learn how to conduct and organize events. Here, they can identify their leadership quality.


• To educate and practice leadership characteristic among student. For example commander kesatria. There are able to lead and control their unit.

• To produce student with a good moral. People involving in uniform bodies are very discipline and this will reflect their attitude and behavior.

• To train student to be independent, discipline, responsible and creative thinking. Students will expand upon their critical thinking skills (i.e., the capacity to comprehend, analyze, and synthesize complex issues). They are highly disciplined people who are willing to make sacrifices and postpone immediate gratification for reaping future dividends.

• To encourage them to involve in charity work. There are trained to be care to the public and helping them when confronting difficulties.

• To build close relationship between the student and public. By involving in charity work, they actually develop relationship with the public. Students will develop and demonstrate respect for themselves and others


• To encourage student to involve in sport and recreational activities. Sport and games are good activities for student to release their tension in study.

• To develop interest and game spirit. Student can identify their talent and interest on sport and games activities. At the same time, they can practice a good game spirit.

• To expose student on game’s rule. They can learn to be discipline and following the rule of the games which are fixed.

• To learn skills, tactic and technique of games. Students will experience growth in their intellectual, interpersonal, and physical skills through their achievements and interactions with the curriculum and co-curriculum.

• To develop team spirit, high level of discipline and leadership characteristic. Students will develop their leadership capacity and understand their style.


a) Build teamwork

-Joining a club which focuses on school subjects can help deepen a student’s knowledge. Students will learn to be effective contributors to group processes.

b) Mental and physical endurance

-Being active in sports and games can help strengthen physical and mental health. Students will be educated regarding the choices and strategies necessary to develop a healthy lifestyle.

c) Patriotism

-Co-curriculum activities such as uniform bodies can build awareness of love their own country. They will learn how to appreciate their country.

d) Discipline and other skills among students

-It train student to be independent, discipline, responsible and creative thinking. They are highly disciplined people who are willing to make sacrifices and postpone immediate gratification for reaping future dividends.

e) Students need to be exposed to real life outside the classrooms

- With a conducive environment and proper guidance, co-curricular activities can boost the talent, skills and competitive spirit of students to the extent of them being able to compete at an international level, like what the Sekolah Alam Shah brass band and Convent Bukit Nanas F1 Technology Challenge team did.

f) Encourage integration among students

- Students will learn that personal responsibility and integrity are essential qualities necessary for life, work, and community living. Students will recognize the importance of being engaged citizens and their role in responding to the needs of society.

g) Being active in co-curricular activities is now an entry criterion to schools and higher educational institutions

-This follows the Government’s decision to assess applicants based on their academic achievement (90%) and co-curriculum involvement (10%) for this year’s public university intake.


a) Time Management

- Able to manage the time effectively. It involves managing themselves in such a manner as to optimize the time they have. The essence of time management is determination of goals and priorities. Student should maximize their time to attain worthwhile goals. Their daily activities should be consistence with their goals.

b) Personal Management

- Must able to manage all aspects in your life in order for better personal management. It encompasses the personal appearance, personal health, the way you communicate with others and so on. It makes your life better and more systematic.

c) Communication Skills

- Effective communication allows us to get our ideas across, solve problems or conflicts easily, and to find out what other people have to say. Students will develop and demonstrate effective interpersonal communication skills. For examples, speak clearly and articulately, listen, and clearly articulate meaning in a written form with individuals from a variety of backgrounds.

d) Be Focus and Reach for your star

- Form the habits of performing every job to the best of your ability. Focus on doing the right things right the first time and every time. Determine the key goals. Hence, prioritize the various goals and draw up action plans with realistic deadlines to attain them. So, your work will be more systematic and efficient, and enable you to achieve your goals.

e) Be organized – Keep and file all the papers you have read

- That mean you should set up a personal file system. All files should be clearly labeled. File papers neatly in the appropriate file folder. Clean out your files and discard information that is unneeded anymore.

f) Confront your fears and weaknesses

- You must be just your self. Don't compare yourself to others too much. Overcome your fears and weakness. Use the student counseling and academic advisor services if you have any problems. Be confidence to yourself.

g) Learning is continuous process

-Firstly, make full use of Internet Technology but not plagiarism / merely copy ’n paste. Secondly, make full use of Library, virtual Library ‘n Hypermedia Library. Thirdly, study smart and study hard. Fourthly, you must come early to lecture and tutorial class and prepare before comes to class. And then, you can make study group and so on.


• Based on your hobby or interest. Choose the appropriate sport and games to yourselves. So that you will enjoy with the activities. Indirectly, it will help you to reduce your stress on studies.

• To learn new things or skills. By involving in societies or clubs, you can get something new and enhance your ability on communication skills and leadership quality.

• Choose active club or society because there is guidance from others. You will enjoy if you involve in this kind of club or society. It is because there are many activities run and organize by them. So that you also can learn on conducting event.

• Choose inactive club or society to make it famous. You have the chance to lead the society or club and make it famous and more active. You can form a management committee to fulfill the objective and goals of the society or club.

• To make more friends from other faculty. Usually student who involve in co-curriculum activities are from different background and faculty. Through the activities that have organized, students have a chance to know each other.


The main problem is the attitude of:

1. Parents
- Some parents do not allow their children to involve in such activities. This is because they afraid that co-curriculum activities can affect their academic.

2. Teachers
- There are some teachers who are really concern on academic. They are more focuses on academic compare to co-curriculum activities. Their main goals to develop more graduate who are success academically.

3. School administrators who place priority on academic achievement
- The administration of the school put their main objective on academic achievement. So they are not really emphasis on co-curriculum activities.

4. Lack of allocation
-In 2004, for example, each student was only allocated RM2.56 a year. At the same time, the ministry is also giving RM50,000 for co-curriculum management at every district. The total allocation is RM106 million. This sum does not include that for sports management and the participation of students in contests at international level.

5. The area that can be used for activities in schools is also limited
- Some schools provide small place or field to be used for co-curriculum activities. So they cannot do co-curriculum activities.

6. Lack of clear incentives and penalties
- For instance, entry into the matriculation programme in the past did not require a co-curriculum merit but more on academic achievement.


• Increase the participation of students, trainee teachers and lecturers at teacher training institutes and matriculation colleges in co-curricular activities.

• Co-curricular activities should become entry criteria to schools and higher educational institutions.

• Co-curriculum should become compulsory to in school and higher education. Every student should involve in co-curriculum activities.

• The ministry of education should allocate more money for co-curriculum activities in school and higher education. So that the management can provide more co-curriculum activities.


Co-curriculum should become an extra activity in education besides academic. If the students manage their time effectively, they will success in both academic and co-curriculum. It is also a healthy activity which enrich student physically and mentally. Besides developing the student to become a future leadership with a better quality. It is a now become a criteria to enter higher education institutions. This follows the Government’s decision to assess applicants based on their academic achievement (90%) and co-curriculum involvement (10%) for this year’s public university intake.

once upon a time.....

i have a blog... thank you. hohoho...

firstly, i would thanks to my english lecturer in INSEP, Mr. Zainal Abidin bin Sayadi because give this task to my classmate. i hope this task will progress my english skills..what can i see in my class, everyone so excited with their own blog. even when Mr. Zainal spoke to his students, they all still circle around their eyes to their blog.
that's a first time i see a whole classmate very committed to their assignment. and when break time, they still hanging with their blog.that's what i see in my english class for weeks. a big impact to my own class. it's like a phenomenon and i called it BLOGGOMANIAC.

so, this is my blog. i still thinking what kind of genre to my blog. but i think i will put my favourite topic and minority topic that public don't ignore them. hope you will enjoy with my 'brain cube gift'.... and please put any comment. especially for my writing, past tense, present tense... i really need that comment to improve my secondary language, for my future..

thats all...

thank you..

have a nice day....

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