2 O G O S 2 0 2 1 | I S U 7 9

1 Ogos - Ses i berkena lan dan beramah mesra d i antara pasukan AURORA dan PersatuanKembara Negara d iadakan .

Tahn iah AURORA d i a tas pertambahan rakan s t rateg ik demi memartabatkan industr i rekreas iluar d i Malays ia . Semoga ker jasama erat akan ter ja l in secara berterusan .

DIARI MINGGUAN

S E S I B E R K E N A L A N B E R S A M A R A K A N S T R A T E G I K A U R O R A

PUSAT KOKURIKULUM UPSI

P U S A T K O K U R I K U L U M U P S I

Pusat Kokurikulum

A U R O R A T A L K S E R I E S 8 . 0 : C U K U P M A K A N A T A U M A K A N C U K U P ?

2 Ogos: AURORA UPSI menganjurkan webinar bertajuk "Cukup Makan atau Makan Cukup? Perancangan Nutrisi bagi AktivitiRekreasi Luar".

Webinar in i membawakan dua pane l yang hebat ia i tu Puan Mirza Azny Mustafa (Pensyarah FSSKJ ) danEnc ik Marzuk i Muhamad (Pensyarah , Un i t Pe lancongan Rekreas i Langkawi Tour ism Academy) manaka laEnc ik N ik Jazwir i Johann is (pe la jar PhD FSSKJ ) merupakan moderatornya .

S E L A M A T B E R T U G A S S T A F B A H A R U P U S A T K O K U R I K U L U M

P U S A T K O K U R I K U L U M U P S I

Pusat Kokurikulum

I j azah Sar jana Pend id ikan (Sa ins Sukan) , UPSI - 2017I jazah Sar jana Muda Pend id ikan (Sa ins Ke juru lat ihan) , UPSI - 2013Dip loma Ke juruteraan Tekno log i (Tekno log i Ke juruteraan Pembuatan) , Un iKL - 2009

4th DAN TAEKWONDO MALAYSIA (2020)4th DAN KUKKIWON TAEKWONDO (2015)Taekwondo Coach ing Spec i f ic (TM/WT) Leve l 1NSC- Sports Sc ience (Maj l i s Sukan Negara ) Leve l 2Sk im Pers i j i l an Ke juru lat ihan Kebangsaan Lesen CPengad i l Taekwondo Kyorug i & Poomsae (TM/WT)Bac is Mart ia l Ar t Leve l 1 (TM/WT) ISKA K ickbox ing & Muay Tha i Inst ruktor Leve l 1F IT Malays ia Persona l T ra in ing . (2014)Bas ic L i fe Support F i t Malays ia ( 2014)Sport Tapp ing Bas ic Leve l (2/2014)

Anugerah Pengurus Pasukan Taekwondo UPSI (2012) .Anugerah O lahragawan (Rumah Zaba) (2019)Anugerah Ke lab Taekwondo Terba ik Kebangsaan (TM/WT) (2019)

Mula mencebur i b idang Taekwondo (1995 seh ingga k in i )Tenaga Penga jar Kokur iku lum Taekwondo (2015-k in i )Exco Persekutuan Taekwondo Neger i Perak ( 2021-2023)Penas ihat Ke lab Taekwondo UPSI (2015-k in i ) Set iausaha Agung Ke lab Taekowondo Generas i ( 2019- k in i )Tenaga Penga jar Kokur iku lum Kembara A lam (2016)Tenaga Penga jar Kokur iku lum Kecergasan & Gaya Hidup S ihat (2015)Inst ruktor Kokur iku lum Taekwondo & Olahraga (2013-2014) Juru lat ih Ke lab Taekwondo Generas i . (2019-k in i )Juru lat ih O lahraga Pend id ikan Khas S .M .K Behrang 2020 (2019)Juru lat ih MRSM FELDA (2016- k in i )Juru lat ih Taekwondo Ever ly f i t (2014-2020)Mewaki l i Un ivers i t i da lam SUKUM, MASUM , SUKIPTAkt i f Meyerta i Lar ian sek i tar Malays ia (2010 seh ingga k in i )

Pekerjaan Pegawai Be l ia Sukan (S41) , Pusat Sukan , UPSI

Latar Belakang Pengaj ian T inggi

Pensi j i lan

Pengiktirafan

Pengalaman

K E N A L I T E N A G A P E N G A J A R K U R S U S K O K U R I K U L U M : T A E K W O N D OM O H D F A I Z Z A B R I

P U S A T K O K U R I K U L U M U P S I

1 . Get enough sleepSleep p lays an important ro le in immuni ty . Whi le you s leep , the bodyre leases prote ins ca l led cytok ines , wh ich are needed to f ightin fect ions . Inadequate or poor-qua l i ty s leep reduces cytok ineproduct ion which can lead to a h igher suscept ib i l i ty to s ickness .Adu l ts shou ld a im for a t least 7 hours o f s leep .

2. L imit sugar intakeAdded sugars contr ibute s ign i f icant ly to in f lammat ion , obes i ty , Type 2d iabetes and heart d isease , a l l o f wh ich can suppress your immunesystem. L imi t ing sugar in take can reduce in f lammat ion and decreaseyour r i sk o f these d iseases .

3. Eat more whole plant foodsWhole p lant foods l ike f ru i ts , vegetab les , nuts and legumes are r ich inessent ia l nutr ients , f iber and ant iox idants , a l l o f wh ich can lower yoursuscept ib i l i ty to i l lness .

4. Take probiot icsResearch suggests that a s t rong network o f good gut bacter ia canhe lp your immune ce l l s d i f ferent iate between normal , hea l thy ce l l s ,and harmfu l invaders . Tak ing prob iot ics and eat ing fermented foodscan he lp popu late your d igest ive t ract wi th benef ic ia l bacter ia .

5. ExerciseModerate exerc ise can reduce in f lammat ion and promote hea l thyturnover o f immune ce l l s by boost ing b lood f low and c i rcu lat ion o fwhi te b lood ce l l s .

6. Reduce stressThere i s a s t rong l ink between immune hea l th and menta l hea l th .Long-term st ress can cause in f lammat ion and weaken the immuneresponse . Medi tat ion , yoga , exerc ise or journa l ing can he lp reducestress . I t may a lso be he lpfu l to ta lk to a l i censed counse lor ortherap is t who can he lp you f ind ways to work through your s t ress oranx iety .

Pusat Kokurikulum

8 W A Y S T O B O O S T Y O U R I M M U N I T Y

P U S A T K O K U R I K U L U M U P S I

7. Stay hydratedProper hydrat ion i s essent ia l for a l l bod i ly funct ions . The l ymphat icsystem re l ies on proper hydrat ion to remove tox ins and waste f romthe body . In a dehydrated s tate , l ess l ymph i s produced , and thelymphat ic system does not operate as e f f ic ient ly , wh ich can lead to as lower immune response .

8 . Supplement wiselySince v i tamins and supp lements are not regu lated by the FDA , thereare a lo t o f unfounded c la ims about many supp lements . However ,s tud ies have shown that the fo l lowing l i s t o f supp lements maystrengthen immune response• V i tamin C• V i tamin D• Z inc• Ech inacea• Gar l ic

Pusat Kokurikulum

8 W A Y S T O B O O S T Y O U R I M M U N I T Y

5 C I R I P E N D A K I Y A N G B E R T A N G G U N G J A W A B