MENU DIET (1)

 Breakfast:

Oats 80g masak dengan air panas dan stevia

Telur dadar (2 telur full, 3 putih telur)

Lunch:

Nasi putih 180g

250g ikan putih pilihan

Dinner:

Nasi putih 180g

250g protein pilihan (ayam/ daging / salmon / ikan putih)

Supper:

Greek yogurt + berries

Setiap hari: 8k steps minimum sehari

Siapa dengan berat badan di antara 65kg ke atas - boleh ikut, in shaa Allah akan turun. SUMBER: bro Shaukat.

CARA BINA IMEJ JANAAN AI

Oleh; Pendakwah Teknologi 

Langkah 1:

Gunakan Midjourney untuk hasilkan gambar yang dikehendaki.

Contoh prompt yang mungkin digunakan untuk salah satu gambar

"A cinematic movie set with a director sitting on a wooden chair, wearing a black T-shirt and a cap that says 'DIRECTOR', holding a script, and directing an actor dressed in a black suit with a red waistcoat and a top hat. The set has golden pillars, vintage decorations, and bright film lights. The actor is performing dramatically while the director gives instructions. --v 5.2 --ar 16:9 --q 2"

Langkah 2:

Gunakan face-swapping tool untuk menggantikan muka kita (muka director filem) dan juga muka pelakon (contohnya Shah Rukh Khan)

Beberapa aplikasi AI yang boleh buat face swapping yang bagus adalah:

- Remini AI (Web/Mobile)

- Face Swap AI (face-swapper.com)

- DeepFaceLab (Advanced, untuk professionals).

- InsightFace Swap (Python-based, perlukan technical setup).

Kaedah umum untuk buat Face Swap adalah:

- Upload gambar muka kita dan muka pelakon

- Upload gambar sinarioo yang dihasilkan Midjourney

- Set parameter seperti saiz gambar dll. (bergantung kepada aplikasi)

- Run proses face swap

- Bila dah selesai, download lah gambar tersebut.

LANGKA SERVIS MOTOKAR

 

🤔Here is a List of Car Components and Their Approximate Lifespan in Kilometers:

1. Engine oil: every 5,000 to 10,000 km

2. Oil filter: every 5,000 to 10,000 km

3. Air filter: every 15,000 to 30,000 km

4. Fuel filter: every 20,000 to 40,000 km

5. Battery: every 50,000 to 100,000 km

6. Timing belts: every 50,000 to 100,000 km

7. Brake hoses: every 50,000 to 100,000 km

8. Brake pads: every 30,000 to 50,000 km

9. Brake discs: every 50,000 to 100,000 km

10. Shock absorbers: every 50,000 to 100,000 km

11. Brake fluid: every 20,000 to 40,000 km

12. Power steering fluid: every 30,000 to 60,000 km

13. Coolant: every 50,000 to 100,000 km

14. Spark plugs: every 30,000 to 100,000 km

15. Ignition plugs: every 50,000 to 100,000 km

Cara Reverse Insulin Resistance dengan Diet

 ✔ Kurangkan Karbo Proses:

➡ Elakkan nasi putih, roti putih, mee segera.

➡ Gantikan dengan karbo kompleks seperti nasi perang, ubi keledek, atau oat.

✔ Tingkatkan Protein:

➡ Contoh: Ayam, ikan, telur, tofu – bantu stabilkan gula darah & insulin.

✔ Tambah Lemak Sihat:

➡ Contoh: Avokado, minyak zaitun, kekacang – penting untuk kawal hormon.

✔ Serat Tinggi:

➡ Sayur hijau, buah beri, biji chia – bantu perlahan pelepasan gula dalam darah.

Senaman untuk Reverse Insulin Resistance

✔ Latihan Kekuatan:

➡ Contoh: Squat, plank, angkat beban.

➡ Tingkatkan sensitiviti insulin & bantu sel guna gula darah lebih efisien.

✔ Kardio Sederhana:

➡ Jalan laju, jogging, cycling – bakar kalori & kawal berat badan.

✔ HIIT (High-Intensity Interval Training):

➡ Gabungan intensiti tinggi & rehat pendek bantu turunkan insulin & gula darah.

➡ Tip: Lakukan 3-5 kali seminggu untuk hasil terbaik.

Makanan Tambahan yang Bantu Insulin Sensitivity

✔ Cuka Epal (Apple Cider Vinegar):

➡ Minum 1-2 sudu besar dengan air sebelum makan untuk kawal gula darah.

✔ Kayu Manis (Cinnamon):

➡ Tambah dalam minuman atau makanan untuk tingkatkan sensitiviti insulin.

✔ Magnesium-Rich Foods:

➡ Contoh: Bayam, badam – penting untuk fungsi insulin.

✔ Omega-3:

➡ Contoh: Ikan salmon, flaxseed – kurangkan keradangan & bantu insulin.

Gaya Hidup untuk Reverse Insulin Resistance

✔ Tidur Cukup:

➡ Kurang tidur naikkan hormon lapar & insulin resistance. Target 7-8 jam sehari.

✔ Kawal Stres:

➡ Meditasi, senaman ringan, atau hobi bantu turunkan kortisol, hormon yang ganggu insulin.

✔ Aktifkan Hidup Harian:

➡ Tambah langkah harian, naik tangga, atau jalan-jalan selepas makan.

Berapa Lama untuk Reverse Insulin Resistance?

➡ Dengan diet, senaman, & gaya hidup sihat:

✔ Perubahan awal boleh nampak dalam 2-4 minggu.

✔ Peningkatan besar dalam 3-6 bulan.

➡ Kunci utama ialah konsisten!

CARA REVERSE INSULIN RESISTANCE

 

Insulin resistance (rintangan insulin) berlaku apabila sel badan tidak bertindak balas dengan baik terhadap hormon insulin, menyebabkan kadar gula dalam darah meningkat. Keadaan ini boleh membawa kepada pra-diabetes atau diabetes jenis 2. Untuk mengatasi masalah ini, diet, senaman, dan perubahan gaya hidup yang sistematik boleh membantu. Berikut adalah perincian langkah-langkah untuk membantu anda:

 

1. Diet untuk Reverse Insulin Resistance

Kurangkan Karbohidrat Proses

• Mengapa: Karbohidrat proses seperti nasi putih, roti putih, dan makanan segera menyebabkan lonjakan mendadak dalam gula darah.
• Alternatif: Gantikan dengan karbohidrat kompleks seperti nasi perang, ubi keledek, atau oat. Karbohidrat ini lebih lambat dicerna, mengelakkan lonjakan gula darah.

Rajah 1: Perbandingan Karbohidrat Proses vs. Kompleks

• Karbo Proses: Nasi putih, mee segera, kek.
• Indeks Glisemik: Tinggi.
• Karbo Kompleks: Nasi perang, oat, quinoa.
• Indeks Glisemik: Rendah.

Tingkatkan Pengambilan Protein

• Mengapa: Protein membantu menstabilkan kadar gula dalam darah dan meningkatkan kenyang.
• Sumber Protein: Ayam, ikan, telur, dan tofu.

Tambahkan Lemak Sihat

• Mengapa: Lemak sihat membantu kawalan hormon dan memberi tenaga tanpa menaikkan gula darah.
• Contoh: Avokado, minyak zaitun, kekacang.

Pengambilan Serat Tinggi

• Mengapa: Serat memperlahankan penyerapan gula ke dalam darah.
• Sumber Serat: Sayur-sayuran hijau, buah beri, biji chia.

Carta 1: Komponen Diet Sihat untuk Reverse Insulin Resistance

Komponen	Sumber Makanan	Kesan
Karbo Kompleks	Nasi perang, oat, ubi keledek	Stabilkan gula darah
Protein	Ayam, ikan, tofu, telur	Tingkatkan kenyang & stabilkan insulin
Lemak Sihat	Avokado, kekacang, minyak zaitun	Kawal hormon & tenaga
Serat Tinggi	Sayur hijau, buah beri, biji chia	Perlahan pelepasan gula dalam darah

 

2. Senaman untuk Reverse Insulin Resistance

Latihan Kekuatan

• Mengapa: Membantu sel menggunakan glukosa lebih efisien.
• Contoh: Squat, plank, angkat beban.

Kardio Sederhana

• Mengapa: Membakar kalori dan membantu kawalan berat badan.
• Contoh: Jalan laju, jogging, cycling.

HIIT (High-Intensity Interval Training)

• Mengapa: Gabungan intensiti tinggi dan rehat pendek meningkatkan sensitiviti insulin.
• Cadangan: Lakukan 3-5 sesi seminggu selama 20-30 minit.

Rajah 2: Manfaat Pelbagai Jenis Senaman untuk Insulin Sensitivity

• Latihan Kekuatan: Peningkatan otot.
• Kardio: Penurunan berat badan.
• HIIT: Penurunan gula darah segera.

 

3. Makanan Tambahan yang Membantu

Cuka Epal

• Minum 1-2 sudu besar dengan air sebelum makan.
• Mengawal kenaikan gula darah selepas makan.

Kayu Manis

• Tambahkan dalam makanan atau minuman untuk meningkatkan sensitiviti insulin.

Makanan Kaya Magnesium

• Sumber: Bayam, badam.
• Penting untuk fungsi insulin.

Omega-3

• Sumber: Ikan salmon, flaxseed.
• Mengurangkan keradangan.

Carta 2: Makanan Tambahan yang Disarankan

Makanan Tambahan	Sumber	Manfaat
Cuka Epal	Cuka epal organik	Kawal gula darah selepas makan
Kayu Manis	Rempah	Tingkatkan sensitiviti insulin
Magnesium	Bayam, badam	Penting untuk fungsi insulin
Omega-3	Ikan salmon	Kurangkan keradangan, tingkatkan insulin

 

4. Gaya Hidup untuk Reverse Insulin Resistance

Tidur Cukup

• Kurang tidur meningkatkan hormon lapar (ghrelin) dan merangsang insulin resistance.
• Saranan: 7-8 jam sehari.

Kawal Stres

• Stres menaikkan kortisol yang mengganggu insulin.
• Aktiviti seperti meditasi, yoga, atau hobi membantu.

Kekal Aktif

• Bergerak sepanjang hari seperti menaiki tangga dan berjalan selepas makan.

Carta 3: Hubungan Antara Gaya Hidup dan Insulin Resistance

Faktor Gaya Hidup	Tindakan	Kesan
Tidur	Tidur 7-8 jam sehari	Stabilkan hormon dan insulin
Stres	Meditasi, senaman ringan	Turunkan kortisol, tingkatkan insulin
Aktiviti Harian	Tambah langkah, naik tangga	Tingkatkan metabolisme

 

5. Tempoh untuk Melihat Perubahan

1. Perubahan awal boleh dilihat dalam 2-4 minggu jika konsisten.
2. Peningkatan lebih besar biasanya berlaku dalam masa 3-6 bulan.

Kesimpulan: Mengatasi insulin resistance memerlukan pendekatan menyeluruh melibatkan diet sihat, senaman berkala, makanan tambahan, dan gaya hidup yang aktif. Konsistensi adalah kunci kepada kejayaan jangka panjang!

SPICE YOUR MARRIAGE

Many claim that they are bored in their marriage and so turn outside or get lured outside. Though unfaithfulness has no excuse, how can two grown adults married to each other with sexual needs, spice up their love and sex life?

1. "Have secret codes"

Call each other secret intimate names that only you two know. This adds thrill between you two.

2. "Have no boundaries on what you can tell each other sexually"

You should express all your sexual thoughts without inhibition to your spouse, not an outsider. No editing your naughtiness.

3. "Don't over spiritualize sex"

Don't over spiritualize love making and your marriage to the point where making love is viewed as less Godly. True spirituality merges with the physical and emotional needs in love making in marriage. A lot of people feel frustrated because their spouse has a negative view towards sex.

4. "Emotionally be available for each other"

Let your spouse be the person you can lean on, the person you can tell how you truly feel. People have an affair with an outsider because they feel emotionally disconnected from their spouse. Stay emotionally connected to your spouse.

5. "Plan for love making"

In affairs, there is a longing, a build up to sex. In marriage, have moments when you two scheme how you will make love. Plan everything. The time, the romance, the use of petals on the floor or extra sweet actions of love, the purchasing of massage oil. Prepare your spouse by telling him/her what you will do to his/her body. Have moments when making love is not the only agenda.

6. "Give each other no stress"

The person people tend to have an affair with don't give stress, instead, they are a stress reliever. Affairs are built on a place to escape to. Don't be the person your spouse wants to escape from but, be the person your spouse wants to run to.

7. "Give your sexual parts a name"

A name that only the two in the marriage know. Secret names make two people feel they have something special going on.

8. "Talk more than domestic stuff"

Don't let your marriage be reduced to talking about domestic issues: house rent, bills, children's report card, bills, chores, responsibilities, in-laws. All these are good but be exciting. Be fun. Talk about life. Joke around. Have a good time. People run to affairs because they are a break from the domestic matters.

9. "Be playful"

Be suggestive. Tease your spouse. 

10. "Flirt"

Alot of flirting goes on in affairs; whether on the phone or face to face. Flirting should take place in your marriage. Talk sexually to your spouse even when you're far from each other. As you cook, or do chores; flirt with each other.

11. "Be secretive"

Don't tell your friends about your sexual marital experiences. Keeping those experiences a secret heightens their thrill. This is why affairs are often kept a secret.

12. "Play music that sets the mood"

Play some love songs, slow jams. Have songs that remind you how that intimate moment last night was sweet. Your marriage will come alive.

13. "Travel"

In affairs, people go for road trips and travel, they book hotels. Do that with your spouse. See the world. Make new experiences.

14. "Have a bedroom make over"

The same look in the bedroom will eventually get boring. After a long while, change the decor and settings of the bedroom to inspire a fresh flame.

15. "Look the part"

Don't get comfortable. Work on looking sexy. Invest in lingerie, stay clean, smell good. Don't be the same old person to your spouse.

CAUSES AND EFFECTS OF THE CLASH OF CIVILIZATIONS FROM 2000S TO 2020S: A MUSLIM PERSPECTIVE.