關於 don t forget about me ，我們在網路上蒐集到這些相關的討論、資訊與評價

Hello Xin chào
Goodbye tạm biệt, thì thào Whisper
Lie nằm, Sleep ngủ, Dream mơ
Thấy cô gái đẹp See girl beautiful
I want tôi muốn, kiss hôn
Lip môi, Eyes mắt ... sướng rồi ... oh yeah!
Long dài, short ngắn, tall cao
Here đây, there đó, which nào, where đâu
Sentence có nghĩa là câu
Lesson bài học, rainbow cầu vồng
Husband là đức ông chồng
Daddy cha bố, please don"t xin đừng
Darling tiếng gọi em cưng
Merry vui thích, cái sừng là horn
Rách rồi xài đỡ chữ torn
To sing là hát, a song một bài
Nói sai sự thật to lie
Go đi, come đến, một vài là some
Đứng stand, look ngó, lie nằm
Five năm, four bốn, hold cầm, play chơi
One life là một cuộc đời
Happy sung sướng, laugh cười, cry kêu
Lover tạm dịch ngừơi yêu
Charming duyên dáng, mỹ miều graceful
Mặt trăng là chữ the moon
World là thế giới, sớm soon, lake hồ
Dao knife, spoon muỗng, cuốc hoe
Đêm night, dark tối, khổng lồ giant
Fund vui, die chết, near gần
Sorry xin lỗi, dull đần, wise khôn
Burry có nghĩa là chôn
Our souls tạm dịch linh hồn chúng ta
Xe hơi du lịch là car
Sir ngài, Lord đức, thưa bà Madam
Thousand là đúng...mười trăm
Ngày day, tuần week, year năm, hour giờ
Wait there đứng đó đợi chờ
Nightmare ác mộng, dream mơ, pray cầu
Trừ ra except, deep sâu
Daughter con gái, bridge cầu, pond ao
Enter tạm dịch đi vào
Thêm for tham dự lẽ nào lại sai
Shoulder cứ dịch là vai
Writer văn sĩ, cái đài radio
A bowl là một cái tô
Chữ tear nước mắt, tomb mồ, miss cô
Máy khâu dùng tạm chữ sew
Kẻ thù dịch đại là foe chẳng lầm
Shelter tạm dịch là hầm
Chữ shout là hét, nói thầm whisper
What time là hỏi mấy giờ
Clear trong, clean sạch, mờ mờ là dim
Gặp ông ta dịch see him
Swim bơi, wade lội, drown chìm chết trôi
Mountain là núi, hill đồi
Valley thung lũng, cây sồi oak tree
Tiền xin đóng học school fee
Yêu tôi dùng chữ love me chẳng lầm
To steal tạm dịch cầm nhầm
Tẩy chay boycott, gia cầm poultry
Cattle gia súc, ong bee
Something to eat chút gì để ăn
Lip môi, tongue lưỡi, teeth răng
Exam thi cử, cái bằng licence...
Lovely có nghĩa dễ thương
Pretty xinh đẹp thường thường so so
Lotto là chơi lô tô
Nấu ăn là cook , wash clothes giặt đồ
Push thì có nghĩa đẩy, xô
Marriage đám cưới, single độc thân
Foot thì có nghĩa bàn chân
Far là xa cách còn gần là near
Spoon có nghĩa cái thìa
Toán trừ subtract, toán chia divide
Dream thì có nghĩa giấc mơ
Month thì là tháng , thời giờ là time
Job thì có nghĩa việc làm
Lady phái nữ, phái nam gentleman
Close friend có nghĩa bạn thân
Leaf là chiếc lá, còn sun mặt trời
Fall down có nghĩa là rơi
Welcome chào đón, mời là invite
Short là ngắn, long là dài
Mũ thì là hat, chiếc hài là shoe
Autumn có nghĩa mùa thu
Summer mùa hạ , cái tù là jail
Duck là vịt , pig là heo
Rich là giàu có , còn nghèo là poor
Crab thi` có nghĩa con cua
Church nhà thờ đó , còn chùa temple
Aunt có nghĩa dì , cô
Chair là cái ghế, cái hồ là pool
Late là muộn , sớm là soon
Hospital bệnh viẹn , school là trường
Dew thì có nghĩa là sương
Happy vui vẻ, chán chường weary
Exam có nghĩa kỳ thi
Nervous nhút nhát, mommy mẹ hiền.
Region có nghĩa là miền,
Interupted gián đoạn còn liền next to.
Coins dùng chỉ những đồng xu,
Còn đồng tiền giấy paper money.
Here chỉ dùng để chỉ tại đây,
A moment một lát còn ngay ringht now,
Brothers-in-law đồng hao.
Farm-work đòng áng, đồng bào Fellow- countryman
Narrow- minded chỉ sự nhỏ nhen,
Open-hended hào phóng còn hèn là mean.
Vẫn còn dùng chữ still,
Kỹ năng là chữ skill khó gì!
Gold là vàng, graphite than chì.
Munia tên gọi chim ri
Kestrel chim cắt có gì khó đâu.
Migrant kite là chú diều hâu
Warbler chim chích, hải âu petrel
Stupid có nghĩa là khờ,
Đảo lên đảo xuống, stir nhiều nhiều.
How many có nghĩa bao nhiêu.
Too much nhiều quá , a few một vài
Right là đúng , wrong là sai
Chess là cờ tướng , đánh bài playing card
Flower có nghĩa là hoa
Hair là mái tóc, da là skin
Buổi sáng thì là morning
King là vua chúa, còn Queen nữ hoàng
Wander có nghĩa lang thang
Màu đỏ là red, màu vàng yellow
Yes là đúng, không là no
Fast là nhanh chóng, slow chậm rì
Sleep là ngủ, go là đi
Weakly ốm yếu healthy mạnh lành
White là trắng, green là xanh
Hard là chăm chỉ , học hành study
Ngọt là sweet, kẹo candy
Butterfly là bướm, bee là con ong
River có nghĩa dòng sông
Wait for có nghĩa ngóng trông đợi chờ
Dirty có nghĩa là dơ
Bánh mì bread, còn bơ butter
Bác sĩ thì là doctor
Y tá là nurse, teacher giáo viên
Mad dùng chỉ những kẻ điên,
Everywhere có nghĩa mọi miền gần xa.
A song chỉ một bài ca.
Ngôi sao dùng chữ star, có liền!
Firstly có nghĩa trước tiên
Silver là bạc , còn tiền money
Biscuit thì là bánh quy
Can là có thể, please vui lòng
Winter có nghĩa mùa đông
Iron là sắt còn đồng copper
Kẻ giết người là killer
Cảnh sát police , lawyer luật sư
Emigrate là di cư
Bưu điện post office, thư từ là mail
Follow có nghĩa đi theo
Shopping mua sắm còn sale bán hàng
Space có nghĩa không gian
Hàng trăm hundred, hàng ngàn thousand
Stupid có nghĩa ngu đần
Thông minh smart, equation phương trình
Television là truyền hình
Băng ghi âm là tape, chương trình program
Hear là nghe watch là xem
Electric là điện còn lamp bóng đèn
Praise có nghĩa ngợi khen
Crowd đông đúc, lấn chen hustle
Capital là thủ đô
City thành phố , local địa phương
Country có nghĩa quê hương
Field là đồng ruộng còn vườn garden
Chốc lát là chữ moment
Fish là con cá , chicken gà tơ
Naive có nghĩa ngây thơ
Poet thi sĩ , great writer văn hào
Tall thì có nghĩa là cao
Short là thấp ngắn, còn chào hello
Uncle là bác, elders cô.
Shy mắc cỡ, coarse là thô.
Come on có nghĩa mời vô,
Go away đuổi cút, còn vồ pounce.
Poem có nghĩa là thơ,
Strong khoẻ mạnh, mệt phờ dog- tiered.
Bầu trời thường gọi sky,
Life là sự sống còn die lìa đời
Shed tears có nghĩa lệ rơi
Fully là đủ, nửa vời by halves
Ở lại dùng chữ stay,
Bỏ đi là leave còn nằm là lie.
Tomorrow có nghĩa ngày mai
Hoa sen lotus, hoa lài jasmine
Madman có nghĩa người điên
Private có nghĩa là riêng của mình
Cảm giác là chữ feeling
Camera máy ảnh hình là photo
Động vật là animal
Big là to lớn , little nhỏ nhoi
Elephant là con voi
Goby cá bống, cá mòi sardine
Mỏng mảnh thì là chữ thin
Cổ là chữ neck, còn chin cái cằm
Visit có nghĩa viếng thăm
Lie down có nghĩa là nằm nghỉ ngơi
Mouse con chuột , bat con dơi
Separate có nghĩa tách rời , chia ra
Gift thì có nghĩa món quà
Guest thì là khách chủ nhà house owner
Bệnh ung thư là cancer
Lối ra exit, enter đi vào
Up lên còn xuống là down
Beside bên cạnh, about khoảng chừng
Stop có nghĩa là ngừng
Ocean là biển, rừng là jungle
Silly là kẻ dại khờ,
Khôn ngoan smart, đù đờ luggish
Hôn là kiss, kiss thật lâu.
Cửa sổ là chữ window
Special đặc biệt normal thường thôi
Lazy... làm biếng quá rồi
Ngồi mà viết tiếp một hồi die soon
Hứng thì cứ việc go on,
Còn không stop ta còn nghỉ ngơi!
Cằm CHIN có BEARD là râu
RAZOR dao cạo, HEAD đầu, da SKIN
THOUSAND thì gọi là nghìn
BILLION là tỷ, LOOK nhìn , rồi THEN
LOVE MONEY quý đồng tiền
Đầu tư INVEST, có quyền RIGHTFUL
WINDY RAIN STORM bão bùng
MID NIGHT bán dạ, anh hùng HERO
COME ON xin cứ nhào vô
NO FEAR hổng sợ, các cô LADIES
Con cò STORKE, FLY bay
Mây CLOUD, AT ở, BLUE SKY xanh trời
OH! MY GOD...! Ối! Trời ơi
MIND YOU. Lưu ý WORD lời nói say
HERE AND THERE, đó cùng đây
TRAVEL du lịch, FULL đầy, SMART khôn
Cô đõn ta dịch ALONE
Anh văn ENGLISH , nổi buồn SORROW
Muốn yêu là WANT TO LOVE
OLDMAN ông lão, bắt đầu BEGIN
EAT ăn, LEARN học, LOOK nhìn
EASY TO FORGET dễ quên
BECAUSE là bỡi ... cho nên , DUMP đần
VIETNAMESE , người nước Nam
NEED TO KNOW... biết nó cần lắm thay
SINCE từ, BEFORE trước, NOW nay
Đèn LAMP, sách BOOK, đêm NIGHT, SIT ngồi
SORRY thương xót, ME tôi
PLEASE DON"T LAUGH đừng cười, làm ơn
FAR Xa, NEAR gọi là gần
WEDDING lễ cưới, DIAMOND kim cương
SO CUTE là quá dễ thương
SHOPPING mua sắm, có sương FOGGY
SKINNY ốm nhách, FAT: phì
FIGHTING: chiến đấu, quá lỳ STUBBORN
COTTON ta dịch bông gòn
A WELL là giếng, đường mòn là TRAIL
POEM có nghĩa làm thơ,
POET Thi Sĩ nên mơ mộng nhiều.
ONEWAY nghĩa nó một chiều,
THE FIELD đồng ruộng, con diều là KITE.
Của tôi có nghĩa là MINE,
TO BITE là cắn, TO FIND kiếm tìm
TO CARVE xắt mỏng, HEART tim,
DRIER máy sấy, đắm chìm TO SINK.
FEELING cảm giác, nghĩ THINK
PRINT có nghĩa là in, DARK mờ
LETTER có nghĩa lá thơ,
TO LIVE là sống, đơn sơ SIMPLE.
CLOCK là cái đồng hồ,
CROWN vương niệm, mã mồ GRAVE.
KING vua, nói nhảm TO RAVE,
BRAVE can đảm, TO PAVE lát đường.
SCHOOL nghĩa nó là trường,
LOLLY là kẹo, còn đường SUGAR.
Station trạm GARE nhà ga
FISH SAUCE nước mắm, TOMATO là cá chua
EVEN huề, WIN thắng, LOSE thua
TURTLE là một con rùa
SHARK là cá mập, CRAB cua, CLAW càng
COMPLETE là được hoàn toàn
FISHING câu cá, DRILL khoan, PUNCTURE dùi
LEPER là một người cùi
CLINIC phòng mạch, sần sùi LUMPY
IN DANGER bị lâm nguy
Giải phầu nhỏ là SUGERY đúng rồi
NO MORE ta dịch là thôi
AGAIN làm nữa, bồi hồi FRETTY
Phô mai ta dịch là CHEESE
CAKE là bánh ngọt, còn mì NOODLE
ORANGE cam, táo APPLE
JACK-FRUIT trái mít, VEGETABLE là rau
CUSTARD-APPLE mãng cầu
PRUNE là trái táo tàu, SOUND âm
LOVELY có nghĩa dễ thương
PRETTY xinh đẹp, thường thường SO SO
LOTTO là chơi lô tô
Nấu ăn là COOK , WASH CLOTHES giặt đồ
PUSH thì có nghĩa đẩy, xô
MARRIAGE đám cưới, SINGLE độc thân
FOOT thì có nghĩa bàn chân
FAR là xa cách, còn gần là NEAR
SPOON có nghĩa cái thìa
Toán trừ SUBTRACT, toán chia DIVIDE
PLOUGH tức là đi cày
WEEK tuần MONTH tháng, WHAT TIME mấy giờ?

Đọc hết bài bạn đã nhớ được bao nhiêu từ nè 😋

Theo Giáo sư Ngô Bảo Châu

The way to go – how I prepared for Borneo TMBT Ultra Trail Marathon - enjoy and won its 50km – good choice of equipment and details care

Before I will share my tips, want invite you to ULTRA Trail Running Seminar 行前分享會. Lets share experience of Taiwanese runners with racing in UTMB®, Leadville, TDG,...
event here: https://www.facebook.com/events/115849219133054/

BASIC EQUIPMENT
✔ SCOTT Running Taiwan Supertrac RC
This year best choice for races and some FKT up to 50km for me, fit well, good grip, fast,…
✔ Ultimate Direction Taiwan AK mountain vest 3.0
Already run 4 years with UD. AK has enough volume, good pockets, very smart vest
✔ Compressport Taiwan trail shorts
Already wear few yars, feels good, minimize chafing problems.
✔ GPS - Suunto Ambit Peak 3
Upload GPX of the course is very important. Use smart watch with good battery or smartphone. From our experience marking can easy to disappear, getting tired and not focus. Study course from description, elevation profile, important turns etc before race. (In TMBT I know will have to pass over 300 runners from 100km category, steep climbs, final stairs,…)

NUTRITION
✔ Runivore
Pack 4 bites of Runivore. Ate two, small pack of dry tomatoes and two mini bananas. Bought two drinks from locals.
✔ Tailwind Nutrition Asia
1.5L of light mixture of Tailwind in bladder on the start. Extra energy and electrolytes.
✔ RacingPro 運動達人能量補給站 Electrolytes tabs. I don`t cramp so much, but still race in Asia means lot sweating.

HEAT MANAGEMENT
✔ Taiwan Beast Runners （跑山獸) Jersey
Great material, don`t feel wet. Full zip, back pockets etc. Also Beast power for run in jungle.
✔ BEAST BUFF
This is crucial gear for my running. One on head protect from sun and let water vaporize and cool down. Second headband have ready to make wet in any water and make head and another part of body wet. Also It is very effective put wet buff or towel on neck, especially during long climbs.
✔ Soft bottle
I use 2L bladder and one 0.5L soft bottle. Flask use for drinking in CP and fill up with water to go and again use for my head. Tailwind in bladder.

IMPORTANT (NO) DETAILS
✔ JACKET
Did not use this time. But light jacket is important even in hot countries. TMBT2017 had heavy rain later in afternoons and temperature drop quickly.
✔ Gurney Goo Asia
SKIN CHAFING can be terrible. Apply Gurney Goo night and morning before long run is great prevention. Small tube pack with you.
✔ Fenix Worldwide HL26 headlamp
Even for 50km need pack good headlamp. Choose light and smart Fenix HL26. (if you go overnight don`t forget for secondary light)
✔ Mandatory Equipment
Follow mandatory equipment, never know if you or somebody around will need it. Especially jacket, headlamps and extra light. Space blanket. Phone with accessible number (write it on waiver). Whistle. Basic First Aid kit and adhesive tape. For me all this was just two small zip packs.

Some equipment can find in TBR eshop: http://www.shop.taiwanbeastrunners.com/
Runivore: http://www.runivore.com/
Scott Shoes in Taipei: 100台北市中正區南昌路二段112號 (discount for ULTRA Maokong participants)

By Petr

ps. did not talk about how to deal with technical trails, pacing, climbs etc. Maybe in next chapter. :)

To all mummy yg breastfeeding..dont give up! Anda juga pasti boleh!!!! BAYANGKANNN!!!
ANDA BOLEH JADI SLIM DAN FIT!

21 TIPS KURUS UTK IBU MENYUSU BADAN
=======================================

3 orang anak, saya bersalin secara czer, dan mereka menyusu badan lebih dari 1 tahun. Alhamdulillah rezeki Allah yg beri utk anak2 kami..

Now berat badan saya kekal 47kg - 48kg, alhamdulillah dpt balik berat masa bujang. Saya pasti ramai ibu-ibu mengalamai masalah nak KURUS dan SLIM, tapi tak boleh nk diet sangat, nanti production menjunam drop, perut always rasa lapar pulak!

.

Sini saya share tips KURUS utk ibu BREASTFEEDING:-

🔶1) MINUM AIR 3-4 LITER SEHARI🔶
Lebih lagi bagus.. Mengikut pengalaman saya 3 orang anak ni, saya minum 6 liter sehari.. Alhamdulillah production meriah dan lemak badan turun laju!!!

🔶2) LEBIHKAN MAKAN SAYUR WARNA HIJAU🔶
Contohnya mcm sayur bayam, sawi dan brokoli.. Bukan saja boleh booster your production susu, malah ianya bantu melawaskan penghadaman kita.

🔶3) IKAN, AYAM & DAGING TANPA LEMAK🔶
Kene ada protein dlm setiap hidangan! Higher protein portion lagi bagus. Makanan sumber protein ni boleh buat anda rs kenyang lebih lama. InshaAllah takde rasa craving cepat sgt nk mengunyah itu ini.

🔶4) LOBAK🔶
Lobak ni tinggi karbohidrat dan kalium which sgt bantu tingkatkan stamina energy mommy while breastfeeding. Kalau lobak putih, mmg tinggi khasiatnya as milk booster, which boleh tambah kepekatan susu badan mommy.

🔶5) KEKACANG🔶
Kaya dengan protein dan mengandungi zat besi. But for mommy yg bersalin secara czer, dinasihatkan ambil kuantiti sedikit dulu, tunggu luka betol-betol sembuh.

🔶6) TELUR🔶
Sumber protein yg sgt tinggi dan mengandungi Vitamin D. Ianya jgk makes u feel full longer, dan khasiat telur ni bantu pertumbuhan sihat utk tulang dan otot-otot yg kuat utk baby anda.

🔶7) BANYAKKAN MAKAN BUAH-BUAHAN🔶
Buah-buahan byk khasiat nya, tinggi antioksidan, vitamin dan zat mineral. Vitamin C dlm buah contihnya, bantuutk sembuhkan luka lepas bersalin. Buah-buahan seperti epal dan pisang bantu utk tingkatkan energy anda supaya cergas dan sihat.

🔶8) MAKAN BIJIRAN PENUH🔶
Contoh mcm oat, beras perang, barli... Ianya kaya dgn nutrient yg bagus mcm protein, vitamins dan mineral lain. So these will help a lot utk bg energy dan stamina utk anda.

🔶9) PRODUK TENUSU RENDAH LEMAK🔶
Antara diet pemakanan yang perlu diambil ialah produk tenusu rendah lemak seperti susu, yogurt, soya dan cheese. Ianya tinggi Vitamin B dan D, and very very good source of calcium.

🔶10) SNACKING!🔶
Ibu yg menyusu ni masalah utama nya SELALU LAPAR! Menyebabkan, mommy asyik nak snacking all the time!!!! So, jgn menyerah kalah dengan snacking! Jgn kantoi kan diet anda dgn snack yg merapu habis mcm kerepek, keropok, coklat, gula2, eskrem, kuih2 manis, kek cheese coklat semua tu!
My suggestion, snack yg high protein, high fiber, low GI or watery base food.. Contoh, kurma segenggam, roti wholemeal sapu peanut butter ke, buah tembikai,buah pisang, buah epal, biskut oats 3 keping, kismis dan kacang badam.

🔶11) MAKAN KERAP SETIAP 2-3 JAM, TAPI 3X jek HEAVY MEAL🔶
Kalau kita makan kerap, metabolisme badan pon akan maintain high and sugar level pon pada paras normal. Ianya akan helps a lot utk uolls turun berat lebih mudah tau! Makan kerap bukan maksudnya kene makan kuantiti banyak ye.. Heavy meal hanya pd 3 main meal iaitu breakfast, lunch and dinner. Di perantara tu snack time, amik makanan kuantiti kecil tapi berkualiti (high protein, low calorie, low sugar dan less oil)

🔶12) MAKAN NASI SEGENGGAM SHJ🔶
Jgn tambah nasi klo still lapar, tambah sayur. Rules nasi segenggam ni mmg dipakai utk semua org yg nk diet. Konsep suku suku separuh! Suku pinggan nasi, suku pinggan lauk, separuh pinggan sayur dan buah.

🔶13) ELAKKAN MINUMAN TINGGI KAFEIN MCM TEH/KOPI🔶
Kaffein tidak digalakkan utk ibu-ibu kalau breastfeeding. Ianya jugak tidak elok utk anak anda yg menyusu badan itu.

🔶14) JANGAN SKIP MAKAN UTAMA🔶
Try your best utk jangan skip makan! Bz mcm mana pon, cuba utk follow waktu makan! Bila kita skip main meal, susu pon boleh drop and berat pon lebih susah turun.

🔶15) TUNGGU BAYI UMUR 2 BULAN KE ATAS🔶
Nak start aktif bersenam boleh, TAPI tunggu dulu sehingga baby anda 2 bulan ke atas. Lepas dh 2 bulan, boleh dh slowly start high intensity workout.

🔶16) KERAPKAN SUSU ANAK🔶
Lebih kerap anda menyusu badan, lebih banyak kuantiti Oz yg susu hasilkan, lebih byk pembakaran kalori berlaku! Malah, BONUS nya...akan lebih banyaaakkk jgk production susu anda sbb konsep Demand and Supply tu.. When we always kosongkan breast, badan bg signal yg high demand for susu, maka nanti badan akan lebihhhh kan lgi production susu, and meriahss laaa susu ibu nanti!
So, keep on beastfeed sekerap mungkin, always kosongkan breast!

🔶17) GET ACTIVE! LAKUKAN HOME WORKOUT. ATLEAST 45-60 MIN🔶
When your baby 2 months old dah, boleh start bersenam. Try jgk squueze time anda for your ME time utk buat workout. Any workout yg u happy to do dan enjoy buat and mudah utk lakukan. It could be Zumba, Jogging, HIIT Workout, TABATA, Swimming, Hiking.. Anything yg u boleh dan suka buat. Kat rumah pon bleh buat workout, there are thousands of videos yg ada kt internet mcm mana home workout! Follow saja.

🔶18) MAKE YOURSELF HAPPY!🔶
Jangan stress, try to always find effort utk HAPPY kan diri dan lari dr negativity! Ada pelbagai cara utk happy like exercise zumba, reading, watch movie or video, tgk rancangan lawak.. Sbb bila kita stress, susu production pon drop, badan pon susah turun berat!

🔶19) JOIN GROUP SUPPORT DIET/SENAMAN🔶
Support system ni very veryyy important tau. Bunyi mcm nothing jek.. Tapi ianya helps a lot utk mommy diet ni. Bila ada geng dan kawan2 yg sama misi, sama target iaitu nk kurus sambil menyusu, kita akan rasa mcm 1 team yg sama2 bg semangat! Takde lah nanti rs keseorangan dan cepat down dek kerana dugaan dan cabaran sekeliling.

🔶20) CARI COACH YG BOLEH BANTU MONITOR ANDA🔶
Dapatkan coach utk bantu anda. Even Ronaldo pemain bola professional pon ada Coach dia! Inikan kita yg tak professional kaannn.. Coach bantu banyak bg tips, semangat dan pantau progress turun berat kita. Takde coach, kita takde guideline, takde cikgu yg tlg peringat kita.

🔶21) ISTIQOMAH. SABAR. TERUSKAN.🔶
Kunci utama utk kurus tak kira lah you breastfeeding mom ke, bukan ke.. Mmg kene ISTIQOMAH! Sebab....journey nk turun berat ni bukan terjadi overnight. Ianya ambil masa more than 1 month.. Berbulanss bulanss okeh! Sbb tu kene isitqomah dan konsisten. Conquer the mental battle! Cabaran utk kawal mental dan nafsu tu... Sbb itulah cbaran TERBESAR anda! Yakin you boleh! InshaAllah segalanya dipermudahkan.

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Kalau saya boleh lakukannya, anda jugak pasti boleh. Saya 3 org semua bersalin secara czer! Semua breastfeeding.. Alhamdulillah.. Berat sekarang maintain 47kg dgn ketinggian 151cm.
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Nothing impossible.. Menyusu badan, atau bersalin czer..anda boleh dptkan berat ideal anda!
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Konsep utk turun berat tetap sama.... Kalori defisit!
.
Cuba tips di atas ya. Jangan lupa klik LIKE dan SHARE dgn kawan2.. Mana tau ada yg dpt manfaat dr tips ni!
21 TIPS OF SLIM TIPS FOR MOTHERS TO BREAST BODY
=======================================

3 kids, I gave birth czer, and they breastfeed for more than 1 years. Alhamdulillah Allah's provision is given to our children..

Now my weight remains 47 kg-48 kg, thank God I can get back to my weight when I was single. I'm sure that many mothers are having problems with SLIM and SLIM, but can't go on a lot of diet, production will drop, stomach will always feel hungry!

.

Here I share slimming tips for mothers who are BREASTFEEDING :-

🔶 1) DRINK 3-4 LITER WATER A DAY 🔶
Better.. According to my experience with these 3 kids, I drink 6 litres a day.. Thank God the production of merrier and body fat is going fast!!!

🔶 2) EAT MORE GREEN VEGET 🔶
For example like spinach vegetable, mustard and broccoli.. Not only can booster your production of milk, but it helps to reduce our digestion.

🔶 3) FISH, CHICKEN & MEAT WITHOUT FAT 🔶
Need to have protein in every meal! Higher protein portion is better. This protein source food can make you feel full longer. InshaAllah I don't have any craving for it so quick to chew

🔶 4) LOCAL 🔶
These carrots are high in carbohydrates and potassium which really helps to increase mommy's energy stamina while breast If carrots are white, the benefits of as milk booster will be high, which can increase the concentration of mommy's body milk.

🔶 5) BEAN 🔶
Rich with protein and contains iron. But for mommy who gave birth czer, it is advised to take a little quantity first, wait for the wound to heal.

🔶 6) EGGS 🔶
A very high source of protein and contains Vitamin D. It also makes you feel full longer, and the nutrients of this egg helps healthy growth for bones and strong muscles for your baby.

🔶 7) EAT MORE FRUITS 🔶
Fruits have lots of nutrients, high antioxidants, vitamins and minerals. Vitamin C in the fruit of the contihnya, helps to heal wounds after delivery. Fruits like apples and bananas help to increase your energy to be fit and healthy.

🔶 8) FULL VIRGIN 🔶
Example like oats, brown rice, barley... It's rich with nutrients that are good like protein, vitamins and other miner So these will help a lot to give energy and stamina to you.

🔶 9) LOW FAT BENUSU PRODUCTS 🔶
Among the nutrition diet that needs to be taken are low-fat dairy products such as milk, yogurt, soya and cheese. It's high Vitamin B and D, and very very good source of calcium.

🔶10) SNACKING!🔶
Breastfeeding mothers are the main problem, ALWAYS HUNGER! Because mommy keeps on snacking all the time!!!! So, don't give up on snacking! Don't catch your diet with a snack that is fooling around with chips, crackers, chocolate, candy, ice cream, sweet cakes, chocolate cheese cake!
My suggestion, snack that is high protein, high fiber, low GI or watery base food.. Example, a handful of dates, wholemeal bread apply peanut butter, watermelon, banana fruit, apple, oats biscuits 3 pieces, raisins and Almond nuts.

🔶 11) EATING EVERY 2-3 HOURS, BUT 3 X only HEAVY MEAL 🔶
If we eat frequently, the body metabolism will also maintain high and sugar level at normal level. It will help a lot for you all to lose weight easier! Eating frequently doesn't mean having to eat a lot of quantities.. Heavy meal is only at 3 main meal which is breakfast, lunch and dinner. In the middle of snack time, take small but quality quantity food (high protein, low calories, low sugar and less oil)

🔶 12) JUST EATING RICE 🔶
Don't add rice if you're still hungry, add vegetables. Rules of this handful of rice are used for everyone who wants to diet. Quarter half concept! Rice tribe, dish tribe, half plate of vegetables and fruits.

🔶 13) AVOID HIGH DRINK CAFEINE LIKE TEA / COFFEE 🔶
Kaffein is not encouraged for mothers if breastfeeding. It's also not good for your child who is breastfeeding.

🔶 14) DON ' T SKIP EAT MAIN 🔶
Try your best not to skip eating! No matter how busy it is, try to follow the food time! When we skip the meal, the milk can drop and the weight is harder to lose.

🔶 15) WAIT FOR BABY 2 MONTHS OLD AND ABOVE 🔶
If you want to start actively exercising, BUT wait until your baby is 2 months and above. After 2 months, can slowly start high intensity workout.

🔶 16) PURPOSE CHILD MILK 🔶
The more frequent you breastfeed, the more quantity of Oz whose milk is produced, the more calorie burning happens! In fact, the BONUS... will be more than the production of your milk because of the Demand and Supply concept.. When we always empty our breast, the body gives signal that is high demand for milk, then the body will increase the production of milk, and merrier laaa mother's milk later!
So, keep on beastfeed as often as possible, always empty your breast!

🔶17) GET ACTIVE! LAKUKAN HOME WORKOUT. ATLEAST 45-60 MIN🔶
When your baby is already 2 months old, you can start exercising. Try squueze your time for your ME time to workout. Any workout that you are happy to do and enjoy and easy to do. It could be Zumba, Jogging, HIIT Workout, TABATA, Swimming, Hiking.. Anything that you can and like to do. Workout at home, there are thousands of videos on the internet how about home workout! Just follow.

🔶18) MAKE YOURSELF HAPPY!🔶
Don't stress, try to always find an effort to make yourself HAPPY and run away from negativity! There are various ways to be happy like exercise zumba, reading, watch movie or video, watch funny plans.. Because when we're stressed, the milk production also drops, the body is also hard to lose weight!

🔶 19) JOIN GROUP SUPPORT DIET / EXERCISE 🔶
Support system is very very important. Sounds like nothing.. But it helps a lot for mommy to diet. When there are gangs and friends who have the same mission, the same target is to slim down while breastfeeding, we will feel like 1 teams that give us the same spirit! There's nothing to feel alone and quickly down the deck because of the challenges and challenges around.

🔶 20) LOOK FOR COACH THAT CAN HELP YOUR MONITOR 🔶
Get a coach to help you. Even Ronaldo has a professional football player! This is us who are unprofessional.. Coach helps a lot of tips, spirit and monitor our progress to lose weight. There's no coach, we don't have guidelines, no teacher who helps us remind us.

🔶 21) ISTIQOMAH. PATIENT. KEEP IT ON. 🔶 🔶
The key key to slimming down doesn't matter if you're breastfeeding mom, isn't it.. You really need ISTI Because.... the journey to lose weight is not happening overnight. It takes more than 1 month.. Monthly months, okay! That's why you need to be isitqomah and consistent. Conquer the mental battle! Challenge to control the mental and lust... That's why your biggest challenge is! Confident that you can! InshaAllah everything is eased.

.

If I can do it, you can do it too. I'm 3 people who gave birth czer! All breastfeeding.. Thank God.. Weight now maintain 47 kg with 151 cm height.
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Nothing is impossible.. Breastfeeding, or giving birth czer.. you can gain your ideal weight!
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The concept of losing weight is still the same.... Deficit calories!
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Try the tips on the top. Don't forget to click LIKE and SHARE with your friends.. Who knows there are benefits from these tips!Translated

#JVlogs
HAPPY NEW YEAR.
This is the time I get to finally show you the most vulnerable me. I started not caring about what other people will say, because what matters to me now is my own PEACE.
Cheers to our 2021! Let's rock this year.
IWAN LAHAT NG MASALIMUOT na alaala ng 2020... ibahin natin ang storya ng 2021!
FIGHTING!
#Nasser #2021

NASSER MUSIC under CURVE ENTERTAINMENT
Now available on Spotify, Apple Music, Deezer, Amazon Music

DON' T FORGET TO ENJOY WHILE WATCHING.
HIT LIKE and don't forget to SUBSCRIBE! KUDOS!

===================
LET'S CONNECT
INSTAGRAM: https://www.instagram.com/nasseramparna/
FACEBOOK: https://www.facebook.com/ncamparna
TWITTER: https://twitter.com/nasseramparna
TUMBLR: http://lillboykyut.tumblr.com/


==================
No copyright intended.
All content used in adherence to Fair Use copyright law.

Please Don't forget to SUBSCRIBE
God bless everyone!

詞曲/Ash & WANzz
混音/母帶 Drogas

Lyrics

Ash :

Am I fallin down deeper?
As we look at the sunset
Can you tell me I’m better
But I wish I could forget

I wish I could’ve go right now right now to the place
Go right now I don’t feel a thing
Hold me down as I feel your breathe
I don’t want to think about what you said

I gotta stop interfere with my plans
I gotta make it, all the shit don’t make no sense
She gotta talk it thru or Imma get my bands
Makin my way to heaven took too many xans

As I be walkin through the clouds I see the flames inside of me
And baby you will have to wait, I cannot live with me
I know that she don’t fuck with me
I know that she don’t fuck with me~

And baby whatchu said bout us don’t go away
And why you gotta say that shit and make me feel this way
I know that you
I know that you
I know that you don;t wanna fuck with me

I know that you
I know that you
I know that you don;t wanna fuck with me

WANzz:

我的手冷冰冰
我的心已冷靜
妳卻絲毫不在意
晚安 世界將永遠寧靜

心臟還在跳
鬧鐘還在吵
把手機設成飛航
收不到任何訊號

難過的話不想說
卻總在夜裡墮落
想要你摸我的頭
說emo的時候還有我

我不明白我什麼存在
常覺得自己非常奇怪
活的這個世界也很奇怪
不要這麼怪的vibe 呀

Sad girl sad boy
讓這首歌來拯救我
Fuck this fake 放我自由～還給我美好的夢
Angle angle by my side
Let me fly with my smile

#JVLOG 52

Do you know how hard it is to celebrate christmas season alone?
Its hard... but for me, I have to do something.
instead of wallowing to loneliness, might as well do something about it.
watch how I celebrated christmas in Singapore.
OFW Feels.

FINALLY!!! ITS OUT NOW!!!
YOU CAN DOWNLOAD or STREAM my 3rd single
THROUGH THE RAIN digital release by NASSER

iTunes
https://itunes.apple.com/ph/album/through-the-rain-single/1439868889

SPOTIFY
https://open.spotify.com/album/5iKAdZhxcJEqnZp8jEVsO6?si=Vh-i_lwuSVKC_wy7925ynA


Second SIngle: I HONESTLY LOVE YOU
iTunes:
https://itunes.apple.com/ph/album/i-honestly-love-you-single/1438043122
Spotify:
https://open.spotify.com/track/0OaGV1brqiPG82mXmV9yUE?si=dOKbZwW9ROOElk6kxYPQZA

First SINGLE: YOUR LOVE

iTunes:
https://itunes.apple.com/ph/album/your-love/1423354016?i=1423354019
Spotify: https://open.spotify.com/track/6mPLJNLRVrTY07IMSwp6Ee

Available also in Apple Music, Deezer, Amazon Music

THANK YOU CURVE ENTERTAINMENT AND GMA NETWORK

DON' T FORGET TO ENJOY WHILE WATCHING.
HIT LIKE and don't forget to SUBSCRIBE! KUDOS!

===================
LET'S CONNECT
INSTAGRAM: https://www.instagram.com/nasseramparna/
FACEBOOK: https://www.facebook.com/ncamparna
TWITTER: https://twitter.com/nasseramparna
TUMBLR: http://lillboykyut.tumblr.com/


===================
MUSIC:

* Youtube Music Library
* NCS Release

TATA for NOW!


No copyright intended. All content used in adherence to Fair Use copyright law.

Please Don't forget to SUBSCRIBE
God bless everyone!