Thursday, June 4, 2009
Saturday, May 23, 2009
.JPG)
Sunday, May 17, 2009
Moments Of Joyness
I scored first goal ^^ yeepi3
Wen Han scored second goal =)
Wen Han carries the ball
Jimmy in action
I cleared the ball from danger
On the way attack
Saturday, May 9, 2009
大胜中华韩江踞首 他们太粗了!
(槟城9日讯) 光华日报杯全槟华文中学足球锦标赛周五结束一场激战--槟岛区小组榜首之争，由原领头羊中华中学对垒第2名韩江中学。然而，近期状态极佳的韩江中学气势继续延烧！继上轮9比2拿下菩提独中之后，周五再次以4比0大比分拿下中华中学，早前一路顺分顺水的中华中学则吃下开赛以来的首场败仗。
事实上，中华会被全场压着打，并非无迹可寻，从两队球员的身材便可以看出个中道理。韩江的“暹仔”个个人高马大；反观中华球员则明显矮一节，争抢上完全吃不到甜头。此外，韩江球员的个人技巧也比中华球员要好，就10号队长苏再文而言，要他带球连过两三人就跟吃花生一样简单。
“欧文”上演帽子戏
韩江队长“欧文”苏再文本场比赛上演帽子戏法，韩江在开赛第5分钟便取得进球，苏再文巧妙带球越过守门员，将球推进网内，1比0。
韩江在下半场第11分钟再下一城！队长苏再文在门前找到机会，凌空抽射，守门员来不及反应，只能眼睁睁看球进网。下半场第18分钟时，苏再文切入左边底线连过两人后出脚射门，守门员扑救不果，3比0。
2分钟后，韩江再在中华禁区发难，3号荣泰切入底线后传中，6号亦明接球轻推给等待多时的冯朋普，冯朋普出脚，4比0！比赛结束，韩江主场4比0大胜中华。
赛后，中华中锋邝佳源说韩江的球员太粗野了！他希望韩江会把友谊第一，比赛第二放在心里。
事实上，中华会被全场压着打，并非无迹可寻，从两队球员的身材便可以看出个中道理。韩江的“暹仔”个个人高马大；反观中华球员则明显矮一节，争抢上完全吃不到甜头。此外，韩江球员的个人技巧也比中华球员要好，就10号队长苏再文而言，要他带球连过两三人就跟吃花生一样简单。
“欧文”上演帽子戏
韩江队长“欧文”苏再文本场比赛上演帽子戏法，韩江在开赛第5分钟便取得进球，苏再文巧妙带球越过守门员，将球推进网内，1比0。
韩江在下半场第11分钟再下一城！队长苏再文在门前找到机会，凌空抽射，守门员来不及反应，只能眼睁睁看球进网。下半场第18分钟时，苏再文切入左边底线连过两人后出脚射门，守门员扑救不果，3比0。
2分钟后，韩江再在中华禁区发难，3号荣泰切入底线后传中，6号亦明接球轻推给等待多时的冯朋普，冯朋普出脚，4比0！比赛结束，韩江主场4比0大胜中华。
赛后，中华中锋邝佳源说韩江的球员太粗野了！他希望韩江会把友谊第一，比赛第二放在心里。
Thursday, May 7, 2009
主场恭候中华 韩江不容有失
(槟城7日讯)卫冕冠军韩江中学将于周五下午的光华日报杯全槟华文中学足球锦标赛槟岛区赛事主场迎战2006年冠军中华中学。由于韩江目前积分落后，此仗不容有失。
韩江在3场比赛后取得3战2胜1负的成绩，两场胜仗是从菩提独中身上取得，唯一一场败仗是在主场以3比4不敌钟灵国中。目前槟岛区的形势已较明朗化，韩江预料将与中华以及钟灵争夺两个四强名额。
本场赛事，韩江教练兼著名射脚黄明贵预计将继续启用上仗9比2大胜菩提的首发阵容，队长“欧文”苏再文在该场独中四元，锋芒毕露。苏再文目前在射脚榜上以6球领先群雄。苏再文将与各进两球的“皮卡丘”李勇杰以及冯朋普组成恐怖进攻组合。韩江目前在本届赛会已攻入16球，为各队之冠。不过，赵廷勋此仗因遭禁赛而无缘为韩江上阵。
中华中学在本届赛会表现不俗，以2胜1和的成绩排名槟岛区榜首。中华的两场胜仗皆是击退恒毅中学。不过，中华上仗以3比3战平菩提独中，无法取得3连胜。中华中学将再度寄望邝佳源以及林文汉攻破韩江的大门，他俩已各有两球收获。
韩江在3场比赛后取得3战2胜1负的成绩，两场胜仗是从菩提独中身上取得，唯一一场败仗是在主场以3比4不敌钟灵国中。目前槟岛区的形势已较明朗化，韩江预料将与中华以及钟灵争夺两个四强名额。
本场赛事，韩江教练兼著名射脚黄明贵预计将继续启用上仗9比2大胜菩提的首发阵容，队长“欧文”苏再文在该场独中四元，锋芒毕露。苏再文目前在射脚榜上以6球领先群雄。苏再文将与各进两球的“皮卡丘”李勇杰以及冯朋普组成恐怖进攻组合。韩江目前在本届赛会已攻入16球，为各队之冠。不过，赵廷勋此仗因遭禁赛而无缘为韩江上阵。
中华中学在本届赛会表现不俗，以2胜1和的成绩排名槟岛区榜首。中华的两场胜仗皆是击退恒毅中学。不过，中华上仗以3比3战平菩提独中，无法取得3连胜。中华中学将再度寄望邝佳源以及林文汉攻破韩江的大门，他俩已各有两球收获。
Sunday, May 3, 2009
言和菩提独中 中华当领头羊
(槟城25日讯) 2009年光华日报杯全槟华文中学足球锦标赛，槟岛区赛事初赛在马球场展开一场精彩的争夺。中华中学在获得两场胜利后，此仗仅能凭靠邝佳源梅开二度，以及队长林文汉的进球，3比3与菩提独中握手言和。三轮比赛后，中华以2胜1和，积7分的优势，成为槟城区形势上的领头羊。
伯汝马拔头筹
纵观整体上中华中学略占优势，然而却是菩提独中首开纪录。第20分钟，伯汝马盘球入禁区后，以一记劲射破网，先拔头筹。菩提在此战中，摆脱了上一仗的颓势，在取得领先后，踢得起劲。
菩提的领先优势只维持了4分钟。第24分钟，邝佳源接获队友传球后，在禁区内轻挑叩门，力度不强，然而菩提的临时候补门将邱鼎绩，来不及接应而让邝佳源得逞。:)菩提正选门将赶到现场，热身后立即派上场。据悉，此役菩提仅有3名候选球员，轮流上阵。
叶春发摆乌龙
第27分钟，凭着队长林文汉在禁区内起脚射门进球，中华首度反超菩提，此后，中华开始展现强势进攻。在1球落后之下，菩提凭着几次零星的反击，成功在第34分钟，逮到机会展开反攻下，扳回比分。曾维平接获队友远传后，突入禁区，盘球冲向龙门，中华3名回防的后卫与门将同时一涌而上，后卫叶春发为了扫除危机，竟踢入了自家龙门，造就了乌龙球。
易边再战，菩提的球员显然体力有限，再加上候补球员的不足，中华掌握优势。下半场，中华展开连绵的进攻，菩提退而打防守反攻策略。反攻的策略果然奏效，菩提再次在43分钟，零星的反击中，在禁区左侧，近角球区获得一个任意球。林蔚良在斜角度抽射弯球，越过了门将与后卫，直接把球送进龙门右死角，菩提3比2反超，比赛越显精采。
邝佳源梅开二度
落后1球，中华展开进攻连连，菩提退回半场镇守中华的进攻。中华终于在第62分钟，凭靠邝佳源在禁区内射门，再度扳回比分。5分钟后，伯汝马单刀直入禁区，可惜来不及起脚，门将冲出解救。错失了良机。
伯汝马拔头筹
纵观整体上中华中学略占优势，然而却是菩提独中首开纪录。第20分钟，伯汝马盘球入禁区后，以一记劲射破网，先拔头筹。菩提在此战中，摆脱了上一仗的颓势，在取得领先后，踢得起劲。
菩提的领先优势只维持了4分钟。第24分钟，邝佳源接获队友传球后，在禁区内轻挑叩门，力度不强，然而菩提的临时候补门将邱鼎绩，来不及接应而让邝佳源得逞。:)菩提正选门将赶到现场，热身后立即派上场。据悉，此役菩提仅有3名候选球员，轮流上阵。
叶春发摆乌龙
第27分钟，凭着队长林文汉在禁区内起脚射门进球，中华首度反超菩提，此后，中华开始展现强势进攻。在1球落后之下，菩提凭着几次零星的反击，成功在第34分钟，逮到机会展开反攻下，扳回比分。曾维平接获队友远传后，突入禁区，盘球冲向龙门，中华3名回防的后卫与门将同时一涌而上，后卫叶春发为了扫除危机，竟踢入了自家龙门，造就了乌龙球。
易边再战，菩提的球员显然体力有限，再加上候补球员的不足，中华掌握优势。下半场，中华展开连绵的进攻，菩提退而打防守反攻策略。反攻的策略果然奏效，菩提再次在43分钟，零星的反击中，在禁区左侧，近角球区获得一个任意球。林蔚良在斜角度抽射弯球，越过了门将与后卫，直接把球送进龙门右死角，菩提3比2反超，比赛越显精采。
邝佳源梅开二度
落后1球，中华展开进攻连连，菩提退回半场镇守中华的进攻。中华终于在第62分钟，凭靠邝佳源在禁区内射门，再度扳回比分。5分钟后，伯汝马单刀直入禁区，可惜来不及起脚，门将冲出解救。错失了良机。
全场比赛无黄牌
中华凭靠队长林文汉为首，继续展开了一波又一波的攻势，屡次叩门。菩提则伤兵缺将，队长吴权庭甚至拐着脚应战，镇守后防线。中华连绵进攻然而强攻不下，最终仅能以3比3与菩提握手言和。值得一提的是恒毅中学的两名主帅陈鸿兴与连国樑更到场给予菩提打气及指教。恒毅的负责老师林福财也在场外观战探知赛情。此外，比赛全场无一黄牌。在比分的追逐下，双方展现了一场精采的球赛。
中华凭靠队长林文汉为首，继续展开了一波又一波的攻势，屡次叩门。菩提则伤兵缺将，队长吴权庭甚至拐着脚应战，镇守后防线。中华连绵进攻然而强攻不下，最终仅能以3比3与菩提握手言和。值得一提的是恒毅中学的两名主帅陈鸿兴与连国樑更到场给予菩提打气及指教。恒毅的负责老师林福财也在场外观战探知赛情。此外，比赛全场无一黄牌。在比分的追逐下，双方展现了一场精采的球赛。
林蔚良在斜角度抽射弯球
颜子敬头球攻门
Friday, May 1, 2009
中华迎菩提追3连胜
(槟城1日讯): 光华日报杯全槟华文中学足球锦标赛周六在槟威两地展开两场赛事。槟岛区方面，2006年冠军中华中学在马球场对垒菩提独中，中华将追3连胜。威省区方面，两届亚军日新国中主场恭候首次参赛的和平路中学，有望再次传来捷报。
中华中学对垒同组最弱的菩提独中，有望取得3连胜，以加强晋级半决赛本钱。中华两仗赛事皆以1球取胜恒毅中学，王喻木和林文汉各进1球。去年在小组垫底的中华在本届赛会取得良好开始，有望重演2006夺冠的历史。而菩提在两场赛事皆惨败在实力强大的卫冕冠军韩江中学，此役也渴望能取得积分和进球。
中华中学对垒同组最弱的菩提独中，有望取得3连胜，以加强晋级半决赛本钱。中华两仗赛事皆以1球取胜恒毅中学，王喻木和林文汉各进1球。去年在小组垫底的中华在本届赛会取得良好开始，有望重演2006夺冠的历史。而菩提在两场赛事皆惨败在实力强大的卫冕冠军韩江中学，此役也渴望能取得积分和进球。
Saturday, April 18, 2009
恒毅乌龙献礼 中华笑纳两连胜
二零零九年四月十八日 下午四时十九分
(槟城18日讯) 2009年光华日报杯全槟华文中学足球锦标赛槟岛区的赛事于周六早上展开。自第一场取得开门红之后，中华中学乘胜追击，成功凭一个乌龙球，再以1比0小胜恒毅中学。
开赛第2分钟，恒毅球员犯规，中华在30码处获得任意球。
(槟城18日讯) 2009年光华日报杯全槟华文中学足球锦标赛槟岛区的赛事于周六早上展开。自第一场取得开门红之后，中华中学乘胜追击，成功凭一个乌龙球，再以1比0小胜恒毅中学。
开赛第2分钟，恒毅球员犯规，中华在30码处获得任意球。
主踢罚球的邝佳源用力劲射，恒毅后卫李家匡思头槌化解危机，球却越过门将弹进龙门，酿成本赛事开踢以来的第二粒乌龙球。
第18分钟，中华的门将李瑞吉在化解恒毅前锋的一次攻势时，不慎让球滑落手掌，险象环生，幸而后防及时解救，才避免让城池沦陷。
第30分钟，黄家伟单刀直入，准备迎上队友的远传而伸出飞脚，导致夺门而出的恒毅门将王俊强腹部受伤。1分钟后黄家伟再度越位，在裁判吹起哨声后，仍把球猛射冲天而领了1张黄牌。
易边再战，中华队长林文汉在下半场第2分钟成功突破后防，在禁区内起脚射门，但球偏出门栏，错过良机。
第66分钟，林文汉从后场狂奔，从右路盘带直入禁区，再把球传中，队友林志恒接获妙传后起脚怒射，却把球射偏。
第73分钟，恒毅在获得一个任意球，主操罚球猛将张泳凯在25码处大力劲射，球已越过门将，但偏出门栏，错过扳平比分的良机。
1分钟后，林文汉再从中场狂飙，单刀直入禁区射门，再度偏出门栏。
纵观整体球赛，双方缺乏威胁性射门，战情平淡。中华的组织力与传球略胜一筹，而恒毅本场比赛频频传球失误，缺乏默契。
第18分钟，中华的门将李瑞吉在化解恒毅前锋的一次攻势时，不慎让球滑落手掌，险象环生，幸而后防及时解救，才避免让城池沦陷。
第30分钟，黄家伟单刀直入，准备迎上队友的远传而伸出飞脚，导致夺门而出的恒毅门将王俊强腹部受伤。1分钟后黄家伟再度越位，在裁判吹起哨声后，仍把球猛射冲天而领了1张黄牌。
易边再战，中华队长林文汉在下半场第2分钟成功突破后防，在禁区内起脚射门，但球偏出门栏，错过良机。
第66分钟，林文汉从后场狂奔，从右路盘带直入禁区，再把球传中，队友林志恒接获妙传后起脚怒射，却把球射偏。
第73分钟，恒毅在获得一个任意球，主操罚球猛将张泳凯在25码处大力劲射，球已越过门将，但偏出门栏，错过扳平比分的良机。
1分钟后，林文汉再从中场狂飙，单刀直入禁区射门，再度偏出门栏。
纵观整体球赛，双方缺乏威胁性射门，战情平淡。中华的组织力与传球略胜一筹，而恒毅本场比赛频频传球失误，缺乏默契。
Friday, April 17, 2009
中华再战恒毅
中华中学上仗在马球场以2比1击退恒毅中学，时隔8天后，两队再次在同样地点交锋。中华将寻求2连胜，而恒毅希望报回首仗落败之仇。去年在小组垫底的中华本届赛会首仗展现出强势反弹，不仅获胜，也创造出几个得分机会。而首仗落败的恒毅同样表现不俗。两队此仗的胜负难料，将取决于双方的场上表现。
Sunday, April 12, 2009
MOSCOW
MOSCOW Friday, April 10, 2009
Kwang Hwa Cup Tournament Begins...
制伏恒毅 中华迎开门红
二零零九年四月十一日 下午四时一分
2009年光华日报杯全槟华文中学足球锦标赛槟岛区赛事于周五下午4时40分掀开序幕。首日赛事中，2006年冠军中华中学成功以2比1击退上届季军恒毅中学。
林志恒越位进球无效
开赛不久第5分钟，中华前锋颜子敬在禁区前突围起脚射门，球中左门柱，错过了立功的机会。3分钟后，中华林志恒在禁区内接获长传后摆脱敌军后防，起脚怒射入门；然而裁判已吹哨，林志恒越位犯规在先，入球无效，再度错失破门良机。
恒毅似乎在开赛的首20分钟，显然还没培养足够的默契，频频传球失误，导致比赛前15分钟，由中场稳健的中华掌控大局。
王喻木点球首开纪录
第24分钟，中华林文汉在禁区内被恒毅后卫绊倒，主裁判立即判12码罚点球。主操罚球的王喻木不负众望，起脚破网得分领先。
张泳凯扳平
两分钟后，中华王喻木再度从中路突入禁区，恒毅后卫陈俊豪领先一步截球，随即快速展开反击。恒毅射脚张泳凯在中场接获队友传球后，从右路盘带晃过后卫直入禁区，一对一面对门将，门将扑救不及，张泳凯已将球射向左死角，为恒毅扳回一城。此后，恒毅的球员们士气大增，默契开始升温，展开了有规划地进攻。
颜子敬一脚定乾坤
易边再战，在掌控了中场的优势下，中华左路频频展开进攻。第49分钟，中华颜子敬在中场一记长传，林文汉从左路突破后卫切入禁区，迎前接获颜子敬的妙传后趋前推射，门将扑空，球破网应声而入，展示了一记漂亮的助攻入球。
比赛最后一分钟，中华后卫的失误使到恒毅陈加运逮到机会，可惜他从右路趋近禁区时把球射野，功亏一篑。哨声响起，中华以2比1击退上届季军恒毅。
二零零九年四月十一日 下午四时一分
2009年光华日报杯全槟华文中学足球锦标赛槟岛区赛事于周五下午4时40分掀开序幕。首日赛事中，2006年冠军中华中学成功以2比1击退上届季军恒毅中学。
林志恒越位进球无效
开赛不久第5分钟，中华前锋颜子敬在禁区前突围起脚射门，球中左门柱，错过了立功的机会。3分钟后，中华林志恒在禁区内接获长传后摆脱敌军后防，起脚怒射入门；然而裁判已吹哨，林志恒越位犯规在先，入球无效，再度错失破门良机。
恒毅似乎在开赛的首20分钟，显然还没培养足够的默契，频频传球失误，导致比赛前15分钟，由中场稳健的中华掌控大局。
王喻木点球首开纪录
第24分钟，中华林文汉在禁区内被恒毅后卫绊倒，主裁判立即判12码罚点球。主操罚球的王喻木不负众望，起脚破网得分领先。
张泳凯扳平
两分钟后，中华王喻木再度从中路突入禁区，恒毅后卫陈俊豪领先一步截球，随即快速展开反击。恒毅射脚张泳凯在中场接获队友传球后，从右路盘带晃过后卫直入禁区，一对一面对门将，门将扑救不及，张泳凯已将球射向左死角，为恒毅扳回一城。此后，恒毅的球员们士气大增，默契开始升温，展开了有规划地进攻。
颜子敬一脚定乾坤
易边再战，在掌控了中场的优势下，中华左路频频展开进攻。第49分钟，中华颜子敬在中场一记长传，林文汉从左路突破后卫切入禁区，迎前接获颜子敬的妙传后趋前推射，门将扑空，球破网应声而入，展示了一记漂亮的助攻入球。
比赛最后一分钟，中华后卫的失误使到恒毅陈加运逮到机会，可惜他从右路趋近禁区时把球射野，功亏一篑。哨声响起，中华以2比1击退上届季军恒毅。
Today I play as a defendsive midfielder
Yu Mu scores from a spot kick
Tuesday, March 24, 2009
Thursday, March 19, 2009
A Trip To Pantai Keracut 14-3-09
Last Saturday I followed my school six form society went to Pantai Keracut for a one day trip.
The activities are jungle trekking, playing flying disc, volleyball and etc. We don't have much time to play at all. We spent an hour inside the jungle on the way to the beach. There weren't many people. I saw few tourists which were very friendly. So I greet with them. They somemore help us snap photos. Cheers~ Honestly, I'm not that enjoy on that day. I don't know why I'm so tired and exhausted. I slept inside the bus which on the journey back to school. ZZZ.
The activities are jungle trekking, playing flying disc, volleyball and etc. We don't have much time to play at all. We spent an hour inside the jungle on the way to the beach. There weren't many people. I saw few tourists which were very friendly. So I greet with them. They somemore help us snap photos. Cheers~ Honestly, I'm not that enjoy on that day. I don't know why I'm so tired and exhausted. I slept inside the bus which on the journey back to school. ZZZ.
Wednesday, March 18, 2009
10 healthy habits to help you live longer
The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study of 20,000 British citizens published in the British Medical Journal shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.
While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, M.D., M.P.H., who studies the century-plus set at Boston University School of Medicine, believes that assuming you've side-stepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 10 habits, and check out Perls' lifetime risk calculator to see how long you can expect to live..
1. Don’t retire
"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, M.D., Ph.D., director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
2. Floss every day
That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," stresses Perls.
3. Move around
"Exercise is the only real fountain of youth that exists," says S. Jay Olshansky, Ph.D., a professor of medicine and aging researcher at the University of Illinois in Chicago. "It's like the oil-and-lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone health. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.
4. Eat a fiber-rich cereal for breakfast
Getting a serving of whole grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.
5. Get at least six hours of shut-eye
Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.
6. Consume whole foods, not supplements
Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, and vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about, like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
7. Be less neurotic
It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed. These are all good: yoga, exercise, meditation, tai chi, or just deep breathing for a few moments. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.
8. Live like a Seventh Day Adventist
Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and also get plenty of exercise. They're also very focused on family and community.
9. Be a creature of habit
Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol.." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.
10. Stay connected
Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise is due to strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."
While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, M.D., M.P.H., who studies the century-plus set at Boston University School of Medicine, believes that assuming you've side-stepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 10 habits, and check out Perls' lifetime risk calculator to see how long you can expect to live..
1. Don’t retire
"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, M.D., Ph.D., director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.
2. Floss every day
That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," stresses Perls.
3. Move around
"Exercise is the only real fountain of youth that exists," says S. Jay Olshansky, Ph.D., a professor of medicine and aging researcher at the University of Illinois in Chicago. "It's like the oil-and-lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone health. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.
4. Eat a fiber-rich cereal for breakfast
Getting a serving of whole grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.
5. Get at least six hours of shut-eye
Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.
6. Consume whole foods, not supplements
Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, and vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about, like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
7. Be less neurotic
It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed. These are all good: yoga, exercise, meditation, tai chi, or just deep breathing for a few moments. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.
8. Live like a Seventh Day Adventist
Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and also get plenty of exercise. They're also very focused on family and community.
9. Be a creature of habit
Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol.." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.
10. Stay connected
Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise is due to strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."
Monday, March 16, 2009
Red Box~la la la
考完试咯！考完试要做什么呢？当然是大睡一场、大吃一顿还有和朋友去玩啦！因此，我们已计划好今天去red box ”发泄”。
人多才热闹嘛。所以我们叫了不少人；也订了两间房，那个人表演的机会也比较多了。哈哈！我们平时很少这样当众唱歌，一开始时，大家都非常害羞，不敢唱。但总不能一直浪费时间啊，所以脸皮厚的wei lin就开始先唱。不过歌是其他 人点的。他们都知道wei lin是S.H.E.的粉丝，所以就点了<<宇宙小姐>>。渐渐地 大家都忘了什么叫害羞，开始点自己喜欢的歌来唱了，气氛也因此而热了起来。啦啦啦...
在另一间房呢？我有带了妹妹和糖糖去。起初她们只坐着。人都会害羞的嘛。但terrence跟她们开了几个玩笑后，情况就不一样了。terrence还跟她们一起飙歌呢！对了，全程最压轴的就是唱F.I.R.的＜千年之恋＞。＂穿越千年的伤痛，只为求一个结果...＂真是一首好歌，让我们好好发泄。哈哈！唱歌本来就是这样一来嘛！至于情歌对唱方面，本来打算让胜shenq jia和shi jia表演，怎么知道他们却再三推辞。唉...真不够意思。
快乐的时光总是过特别快。转眼间，我们已唱了两个小时，嘴巴都酸了。为了留住这个美好的回忆，我们拍了几张照片。过后我们还去吃些东西然后看电影。不知何时才有这样的机会相聚在一起。T_T
人多才热闹嘛。所以我们叫了不少人；也订了两间房，那个人表演的机会也比较多了。哈哈！我们平时很少这样当众唱歌，一开始时，大家都非常害羞，不敢唱。但总不能一直浪费时间啊，所以脸皮厚的wei lin就开始先唱。不过歌是其他 人点的。他们都知道wei lin是S.H.E.的粉丝，所以就点了<<宇宙小姐>>。渐渐地 大家都忘了什么叫害羞，开始点自己喜欢的歌来唱了，气氛也因此而热了起来。啦啦啦...
在另一间房呢？我有带了妹妹和糖糖去。起初她们只坐着。人都会害羞的嘛。但terrence跟她们开了几个玩笑后，情况就不一样了。terrence还跟她们一起飙歌呢！对了，全程最压轴的就是唱F.I.R.的＜千年之恋＞。＂穿越千年的伤痛，只为求一个结果...＂真是一首好歌，让我们好好发泄。哈哈！唱歌本来就是这样一来嘛！至于情歌对唱方面，本来打算让胜shenq jia和shi jia表演，怎么知道他们却再三推辞。唉...真不够意思。
快乐的时光总是过特别快。转眼间，我们已唱了两个小时，嘴巴都酸了。为了留住这个美好的回忆，我们拍了几张照片。过后我们还去吃些东西然后看电影。不知何时才有这样的机会相聚在一起。T_T
Saturday, March 7, 2009
Two supermassive black holes circulating around each other
Wed Mar 4, 3:32 PM This artist's conception shows two supermassive black holes orbiting each other in what is known as a binary system. Each black hole is surrounded by a disk of material gradually spiraling into its grasp, releasing radiation from X-rays to radio waves. The two black holes complete an orbit every 100 years. The findings were published in the journal Nature.
REUTERS/P.Marenfeld and NOAO/AURA/NSF/Handout
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