Icon of Struggle

It was early morning Thursday March 19 that Farkhonda heard sounds like opening door, she jumped out of the bed and run quickly to the door and said:
Wait father wait! then smiled at him and asked father that I need some money to buy something from market. Father paused for a while and pulled out his wallet and gave her few bills. Farkhonda thanked him and said bye father and did not wait for his comments that blessed her for few seconds.

Farkhonda left on afternoon when she finished her work at home. She had dressed with full Hijab as she was Muslim plus Kabul is a city still under risk of attack from Taliban a group who one of their attempt is to scare and keep women at house. She later reached the street where was famous for pilgrimage a place called Du Shamshir. This is where women comes to pray and emotionally comfort themselves.

Farkhonda when passed the entrance she looked at those people selling <Taviz> a kind of paper ( written in arabic pretend to be holy words and can heal diseases, etc) which is written by clergyman or person called at most Mullah . These fool taking advantage of women! Farkhonda said to herself.

She had spoken to women few times before trying to persuade them that it is wasting money to pay for these useless papers. She knew that these papers are worthless and can do nothing for women who seek healing for. She approached one of the woman and tried to explain why she should not buy these called Taviz. 

Hey you! what are you trying to do? one of those Mullah aggressively asked. He then approached Fakhonda quickly. His appearance with thick beard and flares angry eyes along scary voice that scared women.

You are trying to interrupt the God wishes and mislead my customers? the Mullah said

This is not misleading people this is to alert them and you know what you are selling is totally worthless, Farkhanda said bravely to Mullah.

The man passed one of the paper to a woman who listened silently and asked for money to pay. Farkhonda took the paper and tear it up in front of his eyes. Mullah that would not believe her action shouted at her and started to abuse verbally. He started to yelling to passers and tried to draw attention of people. 

Soon people gathered and surrounded Farkhonda and questioning what has happened. The Mullah then shouted and said: 

This evil woman torn and burnt the Holy Quran ( Muslim holy book ) the words of God. People who most of them were mobs and loafer fooling around the place they looked at Farkhoda with anger and intolerance behaving.

Another Mullah approached to the crowd and showing some burned paper in his hand claiming she has insulted the holy book. In a second few of mobs approached closely to Farkhonda as if wanted to attack her.

You burned the Quran? you Unbeliever!?
No I did not! I swear to God this man lying! then added:
I did not burn the Quran I am a Muslim girl and I have never done this! told Farkhonda to those mobs.

But men who most were young, stormed at Farkhonda and one of them punched her face. Farkhonda violently forced back and asked for help but the second strike hit her face and then third and forth on poor girl.

Farkhonda felt pain and weakness and then bloods started covering her face. She could not tolerate the violent attack from men and collapsed on the ground. All these happened in matter of few seconds.

Men with dreadful noises attack at Farkhonda again and beat her horribly. They banged her head brutally with their feet. Some beat with stick or stone. Men shouting Allah Akbar , Allah Akbar (God is great )and beat her again.

Soon police arrived and tried to scatter people. They could take away Farkhonda slightly far from mobs who now surrounded the place tightly. A Mullah who was from Du Shamshir shouting to the crowd: This evil woman must be punished for Allha ( God ). 

Since police and guards could not resist against mobs they started to withdraw from scene and left Farkhonda alone surrounded by angry group of mobs.

Couple of gangsters grabbed Farkhonda hairs and pulled her to the middle of street. Hundreds of people gathered around and silently watched the tragedy. None of them wanted to come forward to prevent this horrible scene and save Farkhonda.

A car drove by one of the mob and run on Farkhonda body back and forth until they were certain she is dead. Then some pulled her body and throw her into a dried river next to Du Shamshir. Few quickly jumped into river to finish it as they were told. People around were watching this horrible scene, few people filming with mobile phone. They wanted to record this for the whole world to show and saying look we are people who were here and witness this crime and did not do anything to save her. 

　
Soon everyone saw fire on her body, Farkhonda was burning and mobs yelling Allah Akbar, Allah Akbar.

Meanwhilte police came back and watched the body then after moment firefighters came to extinguish the fire on dead body of Farkhnda. She sacrificed in anger of fool people, her spirits flied back to God. Mobs, they later gathered around house where Farkhonda lived. They shouted at house and there was a fear that people might attack home and harm family of Farkhonda.

Police chief Rahimi suggested family to tell mobs that she was mentally sick,  he then added, this might prevent mobs to harm family. The family did as police told. Finally mobs scattered and left the home. The familiy with sad and tearful eyes start to moan. Police also had told the family it is good idea to move away from Kabul and settle to another city because it might be impossible to protect them from future attacks.

On Friday the whole city of Kabul notified from the tragedy. Many women gathered and protested against this horrible crime. They then presented at funeral and carried her coffin. Some men wanted to participate but women shouted at them and would not allow carry the coffin for funeral. 

A clergyman of Du Shamshir Mosque and the deputy minister of information and culture as well as spokesman of Kabul police who already protected the action, They all announced apology in media. One of them who was named Mulavy Ayaz Niazi was denied by women in funeral ceremony. Mulavy had already commented that if Gov. wants to arrest people for their holy action they must think of consequences and expect people uprising.

Kabul women lined up on front of coffin. They prayed according Islamic rules and then buried the coffin without allowing men participation. This happened for the first time in the history of Kabul city.

A young teenager who had posted on his facebook <Feeling Wonderful> later he removed the post, few of others also had to remove their inappropriate comments. One was famous for being mob around the city and now is listed among arrested persons who participated in beating and killing. 

The following week the attorney general announced 46 people have been arrested in accusation of Farkhonda tragic death. Simin Hasanzadeh culture and information director and Heshmat Stankzi Kabul police spokesman were dismissed from their positions.

After 40 days court announced that 4 accused to be charged with murder of Farkhonda and will be executed to death penalty. Also 8 others charged 16 years in prison for each one. Court also told journalists that accused can appeal to court. Up to this now ( Aug 2015 ) still the verdict of judge is not executed and these 12 are in custody.

Farkhonda 27 years old rests in grave while Kabul women tirelessly asked for justice and reform and freedom of women from harassment and abuse by men. The men who have been grown up in closed society with fanaticism and backwardness that grew during Taliban terrorists who ruled Afghanistan from 1996 til 2001.

Toronto
Aug 2015
Moe

All about Nutrition facts

Table of Contents

Introduction

Nutrition facts

How much calories?

Calorie recipes

Calculate calories

Tips

Introduction


Nutrition fact is one of the most important mater of everyone's life. You should take this
issue very seriously and look what you eat or consume during each day. With following methods we show you how much calorie you need, what to avoid plus show you available tools that allows you to monitor your diet.


You do not have to go to all the mater of nutrition such as vitamins. Your body gets all the vitamins from foods. But a few things are important, for instance know amount of Sugar ( included in Carbohydrate ) if it is high plus Fat, Protein and on top of that Calorie intake. Remember, observing these mentioned will guarantee a good health and protect you from all the problem, sickness, struggles that you might face. If you follow this tutorial you only need few weeks to watch , measuring all your servings that you take, after that you can estimate your calorie intake based on your knowledge and practice it everyday.

Requirements:

1. Database program or Nutrition data ( download ) click on pcs25
2. To get a Nutrition facts label on each foods, item click here
   
3. Kitchen Scale
   
   

Nutrition Fact

Lets start with a simple lesson that shows how to read a Nutrition facts on food packages.

In north America every food business must label their products and that is called Nutrition facts. It shows how much Calories, fat, carbohydrate ( including sugar) is in food package. Therefore consumers can watch and control on food consumption.

Serving size: specific amount of item, for instance it can be one cup. In above label the serving size is 31 gram for 2 dates and the nutrition facts is based on that amount.




Daily value: is a key to the nutrition facts. The calculation of daily value is based on 2000 calorie per day


Calorie is the amount of energy taken from food which is needed for our body. There are certain amount of calorie needed each day.


Fat is one of three essential elements needed for body. There is a limit to use fat and we should monitor it to a specific point which is 50 grams per day


Saturated fat: They can be found in animal products and too much of that may put your health at risk. This type of fat will increase the LDL (bad cholesterol) and eventually causing heart disease.


Trans fat: is kind of solid fat that can be found in processed foods like solid margarine or shortening. This type of fat is not suitable for body and will cause high cholesterol which ends to heart problem.

Cholesterol: is made by some organs to function specific task in body. There are 2 level of cholesterol one is HDL or good cholesterol and LDL or bad cholesterol. LDL usually causes blockage in blood stream if that exceeds. It eventually might causes problem in heart functions.


Sodium: is part of salt, too much of that may increase high blood pressure.


Carbohydrate: is source of energy for body. There are two type of carbohydrate that is taken form food. One is sugar and second is fiber.


Fiber is kind of Carbohydrate which body does not digest. it is low in calorie and can be taken from whole grain products such as beans, it is preferred for body.
Fiber does not change your blood sugar. When it comes to calorie calculation you can deduct it from total carbohydrate you take everyday. The good source to get Fiber can be found significantly in chic peas, lentils, split-pea, macaroni, barley . Getting fiber lower the risk of diseases such as Heart disease, Cancer, diabetes, kidney stones.


Sugar is part of Carbohydrate. In regards to diabetic disease, Blood glucose or blood sugar must be transferred into blood for cells. Insulin is a hormones and is made by pancreas in our body to take control of glucose. Without insulin cells can not process getting glucose and as result no energy would be in blood. Therefore glucose will be up in blood or sugar level goes high causing diabetic disease. Diabetic also causes to gain extra weight as well. So, keep this in mind that even you are healthy and body produces enough insulin, it is just good to process for specified amount of sugar. If you exceed sugar by eating much products ( mostly pastries ) the insulin produced in your body can not respond and eventually causing diabetic disease.






Protein: The source for this essential item can be found on Fish, Chicken meat, red meat, split-pea, chic peas, macaroni, barley, lentils. Too much of eating meat will eventually leads person to overweight and more fat in body.




Other component of above label such as vitamins are usually taken from variety of foods that we normally eat. We do not have to be worry about them as body will reserve them for future use if too much of them is taken from foods. If there is concern about vitamins, your doctor would show you a way of getting vitamins. Once a year get your blood examined by Lab so that it will help you to balance your foods taken and have a healthy diet.

How much Calories?

Lets take a look how much calories an adult person need during a day.

• If you want to maintain your BMI then 1700 calories would be alright.
• If you want to lose weight gradually till you reach your goal then 1200 calories is suggested on a day.
• If you want to take 1900 calories then you should be active and exercise one hour a day.

What is BMI ?
It is amount of body fat that you have. You can simply calculate your BMI with below formula

BMI	Body Mass Index

BMI=weight divide on height (m)2


Example=Your weight is 64 kilo and height 160 cm ( 1.6 meter )
weight divide on (height)2
64 /1.6 x1.6 = 25



Healthy BMI range is: 18.5 - 25

If you are above 25 then you are overweight and should go on diet program.
If you are under 18.5 then you should eat enough and properly in order to reach a normal diet.
Here is a chart that shows you a healthy diet for major items in your body.


Sodium:2300 mg daily value
Cholesterol: 300 mg maximum
Fat: 70 g maximum
Protein: 50-70 g
Carbohydrate: 300 g maximum

If you have diabetes then you consider special diet program that focus on level of sugar in

The United States Department of Agriculture states that nearly 50 percent of calories come from carbohydrates, about 30 percent from fats, and 20 percent from protein sources.

So the Current recommendations for a healthy diet are:

• Fat - 30%
• Protein - 20%
• Carbohydrate – 50%

Above 3 nutrition keys are essential for your body and it is recommended to maintain this range.

The natural consume calories for each adult is between 1500 to1800. With this amount of calorie that you take each day, you would be able to maintain your health without gaining weight. If you do not care for your health and take foods with high calorie, then you definitely gain a lot of weight over few months. The major problem is doubled if you do not exercise enough. It would be alright for a athletic man or woman to go with high calorie because excess of calorie will be burned as result of sporting and exercising. But for people who hardly walk and mostly drive car, sitting in office chair for 6-8 hours then an healthy diet should be considered seriously.


Here is just few warning for people if they do not watch what and how much to eat.


1- Taking foods with more fat rise the cholesterol in body and causes heart attack.
2- taking more Carbohydrate most likely put you in risk of diabetes disease.
3- Taking foods with fat alter your body and cause a big fatty stomach.
4- High blood pressure, stroke  threatening body organ such as liver, kidney.
5- Any extra calorie that you do not burn it eventually stores as fat in area like waist or hips.
Also avoid:
1- Having a lot of foods for dinner specially late night.
2- Taking supplement drugs to improve your physical body.


According surveys that has been published on media, there are huge amount of money is spent for citizen's health care. Hospitals are overwhelmed of people who have problem on their health. The majority of these patients would not need go to hospital or health care facilities if they would have consumed healthy foods. Unfortunately, these days Fast foods are all over the towns, streets everywhere and barely healthy foods are sold to consumers. One mega hamburger sandwich just alone has about 700 calories. A breakfast of bacon and eggs about 600 calories and a full dinner of Lazania with salad and desert is about 1000 calories.
If you add up coffee, pastries and other snack such as chocolate, ice cream, than you probably taking above 3000 calories just a day. Did you know that you can lose weight with just eating healthy food in proper time this is an idea from diet to go that they believe anyone can be in good shape if wants and that follow a correct recipe for eating in daily basis.


One thing that you should keep in mind is that Raw foods is different than cooked foods in terms of calorie calculation. When you use the Nutrient Data Lab program chose terms of COOKED or BOILED. Or just see the label on prepared foods such as label on canned foods.

1200 calorie recipe

Here is guide to get 1200 calorie a day. This is for people who want to lose weight gradually. For example in this chart total sugar that you are allowed to take is 64 grams a day.

1438 Calorie recipe

Here is guide to get 1438 calorie a day. This is for people who want to lose weight slowly.
For example in this chart total sugar that you are allowed to take is 64 grams a day.

10 tips that will guide you to have a healthy body

Tips 1: You want to drink orange juice because of vitamin c but you afraid for high level of sugar, here is some alternative to get vitamin C
100 gram white kidney beans has daily value of 65 % vitamin C
50 gram of green peas has daily value of 30% vitamin C


Tips2: avoid foods such as date, raisins, other sweet items if your sugar level is high
as these type of foods contain high sugar.

Tips3: It would be alright you have fast food occasionally but might put you in trouble if you do on daily basis.

Tips4: Majority of foods that we take, have amount of sugar. As a mater of fact your body might get more than enough. So, there is no reason why you should go for pastries that use high level of sugar. Put this in your mind that extra sugar not only might put you in risk of diabetic but make you fat with big stomach and totally out of shape as well. Avoid taking more of foods that carry lots of sugar. Use these kind of food in reasonable manner.

Tips5: Remember when you want to calculate food calories, consider cooked or prepared food not RAW ingredients. Data software that you download helps you to figure this out.

Tips6: Avoid drinking Colas that have lots of sugar, remember a 335 mg beverage ( a can of cola ) has almost 42 grams sugar.

Tips7: Always choose lean protein and healthy fats such as omega-3 fats found in seafood and unsaturated fatty acids found in olive oil and nuts.

Tips8: To avoid high level of sugar always choose most of your Carbohydrate from fruits, vegetables, whole grains, and low-fat or none fat dairy products.

Tips9: Do not try to go for supplement items as these products can not be perfectly fit in body and may cause some side effect that will ruin the metabolism of the body.

Tips10: Remember have your blood test be examined by Lab once a year so that you can make a balance in your foods taken to avoid unexpected disease caused by inappropriate food consuming.

Tips 11: Take juice from half of Grip fruit and drink it before breakfast in the morning.

Tips12: Take 2 walnuts and 6 Almonds each day.

Tips 13 Take advantage of Avocado and Turnip once a week. 


And finally read what P. brownell said a person who was overweight sometime ago.

I used to weigh 258 pounds I'm about 175-180 now and have kept the weight off for 5 years. I have watched every calorie that i have put in my mouth. I lost all that weight on my own no program or slim fast or bill just hard work and dedication to eating right.

hombuc author of tutorial has repeatedly published his articles, tutorials, websites on internet. You can send email to page2100@gmail.com

In city
humor

Recently the municipality experts have submitted their reports to the city hall for the restructure of sidewalks on all area of city.They mentioned that as a result of some careless people mostly teens, sidewalks have critically been shaped badly because many throw out their gums on the ground instead of garbage cans. 


One also mentioned that the honorable gum users don't cooperate enough and suggested that users must shape the gum and circulate then place it nicely on side walks. Another expert in municipality has objected the plan and said that this is not practical because users must be trained in a special school for how to shape it, how to color it and extra extra. He added that this type of school is not exist yet and this is against tax payers wish as well. 

The meeting has ended without result and that might be take place in the near future for another review and possible decision. 


hombuc author of tutorial has repeatedly published his articles, tutorials, websites on internet. You can find him on gtalostfound.ca or send email to page2100@gmail.com

27

Home made Hamburger

Table of Contents

Introduction

Requirements

Mixing

Preparation

Cooking

Topping

Serving

Introduction

Perhaps you are one of those people who are looking for a way to get rid of fatty hamburger (up to %70 fat ) that is presented in most shops. Many people love hamburger sandwich but not happy from ingredients. High usage of fat in commercial hamburger is definitely crucial and should be lowered for the health matters. A good hamburger has about %60 meat that is mixed with other ingredients. we present a real hamburger with all taste that you are going to like it. The preparation is very easy specially the way we will explain here.

Step by Step Instruction

Requirements:

1. 600 gr. Ground Beef with less than %10 fat
   
2. 200 gr. chopped Onion
   
3. 150 gr. Ground bread crumbs
   
4. Salt, Pepper, Paprika, Ground Mustard
   
5. One Egg
   
6. Small piece of Garlic
   
7. Plastic wrap
   
   

Mixing

In a large Container put Onion, ground beef, ground bread crumbs, egg, one tea spoon of each seasoning mentioned above. Mix all with hand squeeze them very well and Cover and place them in fridge for overnight. You can add more seasoning if you prefer but be careful not too much of Salt.

Preparation

Take a handful of mixed meat then flattens on wrap plastic. Place a container as showing below picture, twist it few time on left and right until you form the hamburger.

Collect the excess of meat around the circle and wrap the hamburger. Do this procedure for the next one until all finished. Place all hamburgers in a small plate.

Put all made hamburgers in freezer for future use.

Cooking

It is excellent idea if you use small Toasted Oven if you cook at home.

Turn on the oven on maximum level lets heat it for a few minutes then place the hamburger inside. It takes about 20 minutes till get cooked.

Hamburger Bond

Use special hamburgers bread that you can purchase it from local super market.

Topping

Prepare the ingredients for topping.

• Onion Ring
  
• Pickles
  
• Sliced tomato
  
• One slice Cheese
  

Serving

Here is the hamburger with coca drink plus yogurt mixed with chopped onion.

Enjoy your meal

hombuc author of tutorial has repeatedly published his articles, tutorials, websites on internet. You can send email to page2100@gmail.com