THE BENEFITS OF VEGETABLES

Vegetables

Balance your vegetable intake between the orange/red and green varieties.
The more colourful your choice, the healthier it usually is.
As an easy rule, the darker and brighter the colour of the vegetable the more vitamins, minerals and fibre they usually contain. For example, spinach contains more nutrients than lettuce.
Make sure you balance the more starchy vegetables like corn, butternut squash, pumpkin, peas, root vegetables and sweet potatoes with less starchy vegetables like courgettes, green beans, spinach, broccoli and cauliflower.
You should aim for three portions of vegetables each day. One portion equates to 80g, which would be a cereal bowl of lettuce, but three tablespoons or so of carrots.
To boost your vegetable intake, try some of the suggestions below.

Good advice

Always wash your vegetables before use and remove the outer leaves of lettuces and cabbage.

• Eat your vegetables raw as part of a sandwich filling or serve them with dips. You can make your own dip using natural yoghurt and finely chopped herbs.
• Juice raw vegetables such as carrot, tomato and cucumber for a quick and refreshing drink. Ginger and lemon can be added for taste. One to try is carrot, celery and apple.
• Overcook your vegetables, and they lose nutrients. For this reason, microwave or lightly steam vegetables rather than boiling.
• Salads are quick to make. Make them more appetising by adding items such as chopped nuts and cannellini beans, and a healthy dressing such as vinaigrette or a dash of olive oil.
• Homemade vegetable soup is an ideal way for the family to increase their intake of vegetables. Add lentils, beans or wholegrains like pearl barley to make it a complete meal. The soup can also be frozen in portions and used later on.
• Always include vegetables with your main meals. So if you eat pasta, have it with a simple side salad.
• Add fresh herbs to pep up vegetables. Use chopped mint to add to green beans, peas and mangetout, coriander in stir-fries, curries and casseroles, and rosemary or thyme with root vegetables.

Fruit

To gain the maximum benefit from fruit, eat it fresh and if the skins are edible, eat them too.
Dried fruits and fruit juices count towards your five a day. Use them in moderation, though, because fruit loses most of its natural fibre in the juicing process and dried fruits lose most of their vitamin C.
Try to eat two or three portions of fruit every day. One portion equates to 80g, which would be:

• one medium apple, orange, banana
• three tablespoons or so of chopped, cooked or canned fruit
• 150ml juice or smoothie (100 per cent fruit)
• one tablespoon of dried fruit (choose brands that have not been preserved with sulphur dioxide).

To boost your fruit intake, try some of the suggestions below.

• Combine more expensive, unusual fruits like mangos and papaya with common ones such as bananas in a liquidised fruit smoothie.
• Add chopped fresh fruit to your breakfast cereal.
• Combine fruit with low fat yoghurt and chopped nuts for a mid-morning snack.
• Round off a meal with a piece of fresh fruit or a portion of grapes.

HOW TO WAY THE SHOWL by NOR ATIKAH SABARIAH

Assalamualaikum.
Today,I want to show you all how to wear a shawl.Before I want to show you.I need my friend to help me to be model at front.

This is part collection of my shawl.

1-If you want to wear showl,you must have shawl.
2-First step,this brooch you can clip at the left or right side according to your comfortzone.
3-Second step,wrapped arround the lid to the back and clip at the left side.
4-Last step,you trim the lid on the front and rear to look more gorgeous.

So,the teenagers of girls can wear shawl like this style at out. That all,thank you.

MY PET by NOR SYAMILAH

         Assalamualaikum and Good Morning to Miss Nurhafizah Yaacob and my fellow friends. Today I want to share story about my pet. My pet is hamster. I love it so much. My pet name is Ayan and Apun. When the first time I look at them, I very excited because they are look cute. Their fur was soft and gentle. I give them feed with hamster food such as vegetarian and sunflower seeds. Both of them are big eaters. I bathe the three time a week. The usually sleep on day time but awake at night. At last my conclusion is I love my pet because they are my treasure. That all. Thank you.

The scene takes place in a cafeteria several student have just finished their class and are taking about the increase in the number of student skipping classes or being absent from classes. These students are discussing about the reasons student skip classes and what can be done to overcome thiss problem. Act out the scene.
Atikah; Hai, Syamilah ! It is gonna rain today.
Syamilah; Yes, it's seem like that.
Afiqah; How your class today Warda?
Warda; Like usual.No many people come to class today.
Syamilah; Why?
Warda; I don't know.
Afiqah; It is common,student now lazy attend to class.
Atikah; Nowadays,the number of students that skipped class are being increase day to.
Syamilah; How this problem become like this?
Warda; I know because before that I'm one of that like to skipped class.
Atikah; So what is it?
Warda; I like to sleep late.
Afiqah; If you hang out at midnight then you come back late night.
Atikah; I agree with Afiqah.
Syamilah; Sometime, students feel stressed,so the lazy habits come.
Afiqah; Beside that,students doesn't like lecturer and the subject that have been teachs.
Warda; Moreover,this habits become from their friends.
Atikah; Also influence from their friends.
Syamilah; So how can we overcome this problem?
Afiqah; Have many ways to overcome this problems.First, students must discipline their ownself to attend their class.
Warda; Second, we have to find friends that have good habits.
Atikah; Yes such as efforts to attend their class.
Syamilah; Motivate to yourself about sacrifice that you parents have been done.
Warda; That all..Thank you.

BAD HABITS

Assalamualaikom and very good morning to my lecturer,  Miss Nurhafizah  Yaacob and my fellow friends.My name is Nor Syamilah Binti Mohd Nor Asri.Today I would like to give a speech about Ways To Overcome Bad Habits.
Ladies and gentalmen,

   Bad habits is negative behavior pattern such as sleeping late,laziness and so on.You must have a strong will and must replace it with a habit as a apposite nature.
   Ther are many ways to overcome bad habits for example learn new things and practice them.
    Beside that,be strict to yourself so the habits will not multiply.Promise to yourself not to repeat the bad habits again.
    Moreover,when you do not give in to a temptation,you become stronger.You strenghten is important so that you can have a better control over your habits.
    In a nutshell,bad habits is part of our negative side.We do not repeat the same habits over and over if you do not want to get in a bad habits again.

Handphones

A mobile phone, cellular "cell" phone or hand phone is a mobile electronic device used to make mobile telephone calls across a wide geographic area, served by many public cells. By contrast, a cordless telephone is used only within the range of a single, private base station.
A mobile phone can make and receive telephone calls to and from the public telephone network which includes other mobiles and fixed-line phones across the world. It does this by connecting to a cellular network provided by a mobile network operator.
In addition to telephony, modern mobile phones also support a wide variety of other services such as text messaging, MMS, email, Internet access, short-range wireless communications (infrared, Bluetooth), business applications, gaming and photography. Mobile phones that offer these more general computing capabilities are referred to as smartphones.
The first hand-held mobile phone was demonstrated by Dr Martin Cooper of Motorola in 1973, using a handset weighing 2 kg. In 1983, the DynaTAC 8000x was the first to be commercially available. In the twenty years from 1990 to 2010, worldwide mobile phone subscriptions grew from 12.4 million to over 4.6 billion, penetrating the developing economies and reaching the bottom of the economic pyramid.