FA Cup

Masa tu tahun 2005. Kali terakhir Arsenal menang FA cup sebelum menang balik tahun 2014. Malam semalam menang lagi. Dah 12 kali, pemenang FA Cup terbanyak dalam sejarah.

Antara highlight game tu adalah penampilan pertama Cesc Fabregas di final piala FA di usia 18 tahun. Sekarang dah jadi traitor, main kat arch rival Chelsea.

Semua budak laki-laki yang tengok bola pergi DS tunggu waktu kick off. Biasanya kat DS ni la tempat budak-budak maktab nak tengok apa-apa pun.

AF, Final Piala Thomas, Sponge Bob Squarepants dan cerita-cerita lain lah.

2005. Arsenal lawan Manchester United. Man Utd memang nampak kuat dari segi semua posisi. Diorang control game dari awal, bila Rio Ferdinand score goal pada minit 28, semua fans Man U memang happy giler. Cuma gol tu tak dikira, sebab offside.

Masa tengok match ni, memang dah tengah malam rasanya, dah lepas waktu light off dah masa tu. Cikgu Salleh, warden aras satu pun join sekali masa tu.

Tengah syok-syok tengok bola, tiba-tiba datang seseorang yang tak diundang. Papa Azmin.

Habis semua cabut balik asrama. Baru tau rupa-rupanya Papa Azmin tak pernah tau pun budak-budak ni tengok bola malam tu.

Sekejap je balik asrama, lepas tu entah macam mana Cikgu Salleh deal dengan Papa Azmin, boleh sambung tengok bola balik.

Masa tu Jose Antonio Reyes dah kena kad merah, Arsenal main dengan formasi 4-4-1. Man Utd memang control game, diorang patut menang malam tu.

Bila dah habis 120 minit, kena la main penaliti sebab masih 0-0.

And the rest is history.

p/s : Cikgu Salleh Muridon sekarang dah jadi Timbalan Pengetua HEA di MRSM Johor Bahru. Papa Azmin sekarang dah jadi Timbalan Pengetua HEP kat MRSM Kuantan.

2005

2015

Akaun Itu Mudah

Pada 18 April yang lalu, program Akaun Itu Mudah diadakan untuk kali kedua.  

Objektif program Akaun Itu Mudah adalah untuk memberikan pendedahan kepada para pelajar Tingkatan 4 dan 5 terhadap peluang untuk menyambung pelajaran dan kerjaya dalam bidang perakaunan.  

Fasilitator pada tahun terdiri daripada 11 orang yang merupakan bekas belajar MRSM Taiping, Mersing dan Johor Bahru. 

Program yang diadakan di MRSM Johor Bahru bermula pada jam 8.30 pagi dengan sesi welcoming remark oleh Cikgu Norah dan Aiman.  

 Farhan Hafetz, Shahrizal Abdul Razak antara yang berkongsi berkenaan kerjaya mereka. 

Farhan Hafetz

Sharizal Abdul Razak

Antara perkara paling menarik yang ingin dikongsikan adalah we must stay true to ourselves and what ever we do, in order to ensure that our lives are fulfilled, we must do what makes us happy. 

Nurdhiah membawa adik-adik Tingkatan 4 dan 5 MRSM Johor Bahru melalui pengalamannya selama setahun di Kadet PTD. Ada modul polis, bomba, tentera darat, tentera laut, Genovasi, sambubg belajar di Universiti Malaysia dan sebagainya. Pelbagai pengalaman, cabaran dan rintangan yang dilalui di setiap modul.  

Nurdhiah (gambar tengah)

Slot ini turut diisi dengan perkongsian daripada Ridha dan Hanem tentang perjalanan perniagaan dan kerjaya masing-masing. Mereka turut menyampaikan tips-tips kecemerlangan dalam SPM. 

Slot berikutnya dikendalikan oleh Azim Kamil, Nurzahirudin, Raja Nisa Balqis, dan Sofina. Mereka merupakan anak sulung MRSM Johor Bahru dan sedang melanjutkan pelajaran dalam bidang perakaunan di pelbagai institusi. Azim di KPTM, Raja di UiTM Shah Alam, Zahir dan Sofina di Kolej Yayasan Saad. Mereka memberikan pendedahan kepada adik-adik tentang kriteria yang diperlukan untuk menjadi pelajar perakaunan, jadual rutin harian, dan sebagainya.  

Selepas rehat makan tengah hari, program bersambung dengan permainan ala-ala Treasure Hunt yang dipanggil Accounting Race.  

Para peserta diminta untuk mendapatkan clue bagi menyelesaikan soalan prinsip perakaunan beserta pelarasan. Clue tersebut akan diberi di setiap checkpoint setelah tugasan tertentu berjaya dilaksanakan. Ada yang diminta menyanyi, menari, menjawab kuiz dan sebagainya.  

Setelah kesemua kumpulan berjaya mendapatkan clue yang diperlukan,mereka dikehendaki untuk menjawab soalan yang diberikan dan membuat pembentangan.  

Sesi pembentangan yang dipanggil sebagai The Accountant memerlukan semua kumpulan untuk berkongsi tentang  kelayakan professional perakaunan.  

Alhamdulillah, program ini tamat pada jam 5.30 petang. Secara keseluruhannya, kami rasa adik-adik Tingkatan 4 dan 5 di sini ada potensi,semangat, ekspresif. Sekiranya mereka mampu kenal potensi diri dan salurkan tenaga mereka ke arah yang betul, masa depan yang cerah sedang menanti mereka.  

Jumpa lagi dalam edisi Akaun Itu Mudah yang akan datang !! 

High Fiber Foods (Part 2)

Tips for adding fiber to your diet

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren't eating half that amount.
While hitting your daily target may seem overwhelming at first, the following tips can help you easily add more fiber into your diet. By filling up on whole grains, vegetables, and fruits, you can get most of the fiber you need to start reaping the health benefits.

Making the switch to a high-fiber diet

If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.
Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away once your digestive system becomes used to the increase in fiber, but adding fiber gradually and drinking plenty of fluids can help avoid discomfort.

Fiber from whole grains

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

• Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. If those cereals aren’t to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Replace white rice, bread, and pasta with brown rice and whole grain products.Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Choose whole grain bread for toast and sandwiches.
• Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta.
• Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.

Fiber from fruits and vegetables

Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:

How Much Fiber Do You Need?
Minimum Recommended Daily Intake (in grams)
Age	Male	Female
9-13	31	26
14-18	38	26
19-30	38	25
31-50	38	25
51-70	30	21
Over 70	30	21
Source: Food and Nutrition Information Center, USDA

• Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt
• Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
• Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with low-fat ice cream or frozen yogurt for a delicious treat.
• Eat whole fruits instead of drinking fruit juice. You’ll get more fiber and consume fewer calories. An 8 oz. glass of orange juice, for example, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.
• Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.
• Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews.
• Don’t leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.
• Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. An occasional handful of nuts can also make a healthy, high-fiber snack.

Eat more fiber-rich foods

Label lingo
A label can claim a food is a "good source" of fiber if it delivers 10% of your daily dose of fiber—about 2.5 grams per serving. The terms "rich in," "high in," or "an excellent source of" fiber are allowed if the product contains 5 or more grams of fiber per serving. Spooning up a bowl of high-fiber cereal is one of simplest ways to reach your fiber target. Look for brands with at least 6 grams of fiber per serving.
Your best bet for bread? Look for the words "100% whole wheat" or "100% whole grain" on the label and at least 3 grams of fiber per slice.

Good Sources of Fiber
Food	Serving size	Fiber grams
CEREALS
Fiber One	1/2 cup	14
All-Bran	1/2 cup	10
Bran Flakes	1 cup	7
Shredded Wheat	1 cup	6
Oatmeal (cooked)	1 cup	4
VEGETABLES
Spinach (cooked)	1 cup	4
Broccoli	1/2 cup	3
Carrots	1 medium	2
Brussels sprouts	1/2 cup	2
Green beans	1/2 cup	2
BAKED GOODS
Whole-wheat bread	1 slice	3
Bran muffin	1	2
Rye bread	1 slice	2
Rice cakes	2	1
LEGUMES (cooked)
Lentils	1/2 cup	8
Kidney beans	1/2 cup	6
Lima beans	1/2 cup	6
Baked beans (canned)*	1/2 cup	5
Green peas	1/2 cup	4
GRAINS (cooked)
Barley	1 cup	9
Wheat bran, dry	1/4 cup	6
Spaghetti, whole wheat	1 cup	4
Brown rice	1 cup	4
Bulger	1/2 cup	4
FRUIT
Pear (with skin)	1 medium	6
Apple (with skin)	1 medium	4
Strawberries (fresh)	1 cup	4
Banana	1 medium	3
Orange	1 medium	3
DRIED FRUIT
Prunes	6	12
Apricots	5 halves	2
Raisins	1/4 cup	2
Dates	3	2
Plums	3	2
NUTS AND SEEDS
Peanuts, dry roasted*	1/4 cup	3
Walnuts	1/4 cup	2
Popcorn*	1 cup	1
Peanuts*	10	1
Filberts, raw	10	1
* Choose no-salt or low-salt version of these foods

Adapted with permission from Harvard Health Letter, published byHarvard Health Publications.

Fiber in fast food

Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge. Many fast food meals are packed with calories, sodium, and saturated fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup. Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn.
Other tips for getting more fiber from meals at fast food restuarants:

• Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread.
• Try a veggie burger. Many taste much better than they used to and contain two or three times more fiber than a meat burger.
• Select a side of beans or corn for a healthy fiber boost.
• Choose nuts or a salad over fries or potato chips.
• Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
• Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible.
• Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple slices, or a piece of fresh fruit.

Fiber supplements

While the best way to get fiber in your diet is from foods naturally rich in fiber—fruits, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall. Supplements can also be useful to top up your daily fiber intake while you transition to a high-fiber diet.
Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods:

• Fiber supplements won't provide the same vitamins, minerals, and other nutrients offered by high-fiber foods.
• Supplements won’t fill you up or help you manage your weight.
• Fiber supplements can interact with some medications, including certain antidepressants, cholesterol-lowering medications, and the anticoagulation drug warfarin. Check with your doctor or pharmacist about potential drug interactions before taking a fiber supplement.
• If you have diabetes, fiber supplements may also reduce your blood sugar levels so, again, check with your healthcare provider before adding supplements to your diet.

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids.

More help for healthy eating

• Heart Healthy Diet Tips: Lower Cholesterol and Prevent Heart Disease
• Healthy Weight Loss and Dieting Tips: How to Lose Weight and Keep It Off
• Diabetes Diet and Food Tips: Eating to Prevent, Control and Reverse Diabetes
• The Anti-Cancer Diet: Cancer Prevention Nutrition Tips

Resources and references

Dietary fiber: Essential for a healthy diet – The health benefits of fiber and how to fit more into your diet. (Mayo Clinic)
Fibre – Shows how simple changes to what you eat can increase the amount of fibre in your diet. (Canadian Diabetes Association)
High Fiber Diet and Fiber Supplements – Includes fiber contents of different foods and fiber supplements. (Austin Gastroenterology)
Fiber Nutrient List – National Nutrient Database list of different foods with their fiber content. (USDA)
Nutrition Data (commercial site) – Provides searchable database of nutrition labels for many different foods, including restaurant items. (Self.com)

Authors: Lawrence Robinson and Robert Segal, M.A. Last updated: February 2015.