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Exercise as it relates to Disease/Does Pilates improve walking and balance in people with Multiple Sclerosis?

This is a critique of the article:Kalron,A.,Rosenblum,U.,Frid,L.,&Achiron,A.(2017).Pilates exercise training vs. physical therapy for improving walking and balance in people with multiple sclerosis: a randomized controlled trial.Clinical Rehabilitation,31(3),319–328.

What is the background to this research?
Multiple Sclerosis (MS) occurs when one's own immune system attacks myelin. Myelin being the fatty material that protects and insulates nerves, allowing electrical messages to travel quickly and efficiently around the body .Through the process of demyelination, patches of the nerve become exposed and scarred which impacts the ability to communicate messages. This break down of communication may lead to symptoms such as loss of motor function, resulting in impairments of walking, memory, vision and sensation.

Individuals with MS commonly experience gait dysfunction and imbalances .Gait dysfunction occurs due to the reduction in gait speed, impaired walking balance and a reduction of walking related physical activity. Balance dysfunction occurs due to inability to maintain position, delays in responses to postural displacements or disturbances in motion and the slowed ability to move the centre of gravity into positions within the limits of stability.

Interventions such as strength training, robot assisted gait training, Tai chi and so fourth have be implemented as rehabilitation methods to improve balance and walking in people with MS. Pilates is a form of low impact exercise that involves a series of movements that incorporate core stability, breathing, strength, flexibility and proper posture .Research suggests that Pilates if an effective method to increasing balance and flexibility in elderly, however little research has been conducted in individuals with neurological conditions such as MS. The following article further investigates the effectiveness of Pilates compared to regular physical therapy interventions in people with MS.

Where is the research from?
Alon Karlon the lead researcher he has a PhD in physical therapy. He has worked as a senior lecturer across universities such as Sackler faculty of Medicine and The Sagol School of Neuroscience. Karlon was head of department in the Physical Rehabilitation Research Unit, The Center of Multiple Sclerosis, Sheba Medical Center, Israel. Karlon has close to 100 published articles, his main research focus being on physical activity, cognition, balance and gait. He has taken a particular interest in the neurological population, including those with MS. No conflict of interest was declared in relation to the research.

What kind of research was this?
The study is a randomised control trial (RCT), assessors were blinded, the research included a parallel group design. RCT are considered the gold standard for effective research. The process of randomisation reduces potential bias and examines the cause and effect relationships between the intervention and outcome measure. In addition, the design of the study ensured the blinding of assessor to which further limits bias and other external factors.

What did the research involve?
Prior to the intervention participants were screened for eligibility. 50 participants were then divided into two groups; Pilates group and standard physical therapy group. The intervention took place for 12 consecutive weeks, the program was as follows:

Standardised Physical Therapy Group:

- 1 x 30 minute physical therapy session (weekly)

- 15 minute individualised home program (daily)

Pilates Group (intervention):

- 1 x 30 minute Pilates session (weekly)

- 15 minute individualised home program (daily)

The Pilates program started with stretching followed by exercises that challenged trunk control through gradually increase limb load by reducing base of support. The physical therapy program was developed according to the Bobath concept. Exercises targeted improvement of trunk and pelvic stability, lower limb muscle strength, balance and control of movement. Limitations exist within the methodology, the home based exercises were not monitored and therefore it cannot be determined whether they were being done correctly or consistently. In addition, some participants my of practiced exercises more than other which may impact results for either groups. Furthermore, the “Pilates instructors” were trained physical therapist with expertise in neuro-rehabilitation. It was speculated that corrections and adjustments to walking and postural control were made. This may impact the ability to apply this intervention to a real life scenario with special considerations needed when making decisions where a individual with MS can go to receive treatment/exercise advice.

What were the basic results?
The research provided evidence to support improvement in mobility function. However, these results did not differ from the group who participated in standard physical therapy. In relation to posturography measures the researchers found reductions in centre of pressure path length and sway rate to which the researchers interpreted as improved static balance control. Findings suggested both groups increased walking speed, mean step length and single support phase. Both groups decreased mean step time and time both legs made contact with the floor. No changes in cadence and stride width were found.

Improvements were seen in gait and clinical balance tests across both groups (as seen in figure 1.1). However, no main effect was found in the Pilates group. The researchers suggested that these results may lead to multiple conclusions:

"Pilates had no advantages over physical therapy in improving gait and balance".

"Pilates exercises are equally effective as physical therapy in improving gait and balance".

What conclusions can we take from this research?
The research provided evidence to support that Pilates exercise can be effective at increasing balance and walking in individuals with MS, demonstrating improvements in both postural control, scores in gait, balance measure and questionnaires. However, no significant difference was found between the two groups.This therefore may suggest that the mode of exercise is less important but rather an increased emphasis on including exercises that are targeted towards improving balance and walking. This is evident in other research that have found significant improvements in balance and gait in people with MS using interventions such as home-based active video games or yoga based therapy. It is also important to consider the long term effect of using Pilates or any other mode of exercise as potential treatment, the research didn't include any follow measures and therefore it would be worthwhile investigating if whether improvements are maintained over time.

Practical advice
The intervention provides individuals with MS with an alternative form of exercise. Pilates training allows for potential improvements in gait and balance. The research suggests there is no added advantage between Pilates and physical therapy. However, Individuals may find Pilates more enjoyable which may increase compliance and motivation which may in turn see long term improvements. It is important that individuals with MS consult a GP or health care professional prior to commencement of exercise to discuss risk factors, it may also be beneficial to seek guidance from a Exercise Physiologist or Physiotherapist.

Further information/resources
MS Australia: fact sheet on balance and walking for individuals with MS can be found here, providing appropriate information and support for symptom management.

National Multiple Sclerosis society: benefits of non-cardio activities for individuals with MS can be found here


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How to create gaming video/Creating a thumbnail using GIMP

Creating a video thumbnail using GIMP
GIMP (GNU Image Manipulation Program is an image editor with much of the functionality of expensive photo editing suites such as Photoshop, but it's free. With all the functionality it can be daunting for a new user, so out aim here is to discuss only what you need to know to create a serviceable thumbnail to attach to a video you're going to upload.

Tools
The functionality of GIMP is organized into Tools. For example there is a Move tool to move things around, a Paintbrush tool to draw directly on a picture, a Scale to grow or reduce the size of an image, and a Text tool to add text to an image. Depending of the type of editing you'll be doing, you'll find some tools more useful than others. You can then concentrate your efforts on learning those specific tools instead of the entire program.

Layers
In GIMP, an image is organized as a series of Layers. Think of these a stack of transparencies laid on top of each other. Each layer has something drawn on it, for example text. But it also has transparent areas which allow whatever is underneath that layer to be seen.

As an example, a simple GIMP image might consist of a landscape in the bottom or background layer, and text in a layer above it. The text isn't drawn directly on the background, so it can be changed easily without having to reconstruct the background that makes layers such a useful feature.

Creating a prototype thumbnail
Let's go through the process of creating your first thumbnail. Once you have that, you can re-use pieces of it to save time when making new thumbnails. First create a blank image of the size recommended by the service which will host your video. For example YouTube recommends a thumbnail size of 1280x720. But keep in mind that most viewers will not see the image at this resolution but much smaller, so you'll want to make sure that the important features are visible even if the image is shrunk to the size of a postage stamp. Just Select File→New from the main menu, then fill in a width of 1280 and a width of 720, leaving the other options at their default values, and press OK.

The image which is created has a single layer of white for a background. You'll probably want to use something a bit more exciting for a background though. We recommend that you save a few frames from your video while you're in the video editor. First, locate the Layers dockable tab; by default it's located in the lower right part of the screen. Because of all the tools and tabs included in the program, most tabs have subtabs, so if you don't see Layers then it may mean that another subtab is active, so look for the layers icon which is three rectangles stacked on top of each other. If the icon still isn't there for some reason, you can open it by selecting Windows→Dockable Dialogs from the main menu. In this case the shortcut Ctrl-L will open the subtab as well. You undock subtabs and move them to other tabs by dragging the icon.

Once you've located the Layers tab, there should be a single layer present, plain white and labelled "background". If you're going to get your background from somewhere else then delete this; look for the row of buttons at the bottom of the tab and press the X-button. You can also right-click and press "Delete Layer" from the option list. With no background, the image is totally transparent, which is shown as a checkerboard pattern in GIMP.

To add your frames from the game to the image, select File→Open as Layers... from the main menu, and select saved images. There is no harm in selecting all of them if you've saved more than one. The images will typically be bigger than the size of the image, but that's good since it gives you a chance to frame the image. Make sure the Move tool is active; this appears as a plus sign shaped icon in the tool selection area in upper left part of the seen, or can press M. There is a Tool Options tab which controls the currently selected tool, and you sure make sure that this shows "Layer" as what is being moved, and "Move the active layer" is selected. Now you can move the layer around within the image using the mouse. You can move it so extraneous text and other distractions are hidden outside the image, and something you want to focus on is near the center. It's a good idea to have some relatively plain areas visible since that will be a good place to place text. You can also scale the image if necessary, but we won't cover that right now.

Now that you have a background, it's a good idea to add some text. Activate the Text tool by click the A-icon in the upper left corner, or by pressing T. The Tool Options tab is more complex this time, and you can set things like font, font size, color, and other options which are best left at their default values for now. Remember that most people will see the image at a much smaller scale than you''re seeing it now, so the text should be very large to be readable. We suggest a text font size of 1/8 the image height, so in our example 160 pixels. The only requirement for font is that should be readable, but you can try different styles to match the mood of the game. For color you'll want something that contrasts well with the background, so a dark color of the background is light and vice versa. For text it's more important to contrast brightness than color. The brightness of a color is determined for the most part by the green component, so rely mainly on the difference in the green component as a measure of readability. The largest text should be reserved for the name of the game, but you can also add additional text for additional information, an episode number, a very short episode title, etc. We suggest simple black or white as the color and a slightly smaller font, say 120 pixels.

When you have the text characteristics selected, just click somewhere on the image to create the text. It doesn't matter much where at this point since you can easily move the text around. You'll see a smaller version of the tool options, but just start typing to create text. When you're done, click on the image again or one a layer in the Layers tab to stop. Every time you add text, GIMP create a separate layer for it. Can can move the layers around easily by switching back to the move tools, and dragging them with the mouse as with the background image. You can also experiment with the layers themselves; click on the eye next to the layer name to turn a layer invisible, or raise and lower layers over others using the chevron buttons at the bottom of the Layers tab.

You should have a reasonable looking thumbnail image at this point. There are many more features of GIMP to explore, and the goal here is not to teach you to be graphic designer, so we refer you to the numerous instructional videos available for learning GIMP for more details. For now we just want to save the image.

It's important to save each images in two ways. First, save the image in GIMP's native XCF format. This will not be uploaded but you should save it in case you need to go back and change something later. To do this, select File→Save as... (or just File→Save, depending on circumstances) and specify a name and location. Second, save the image in PNG format. Do this, select File→Export as... from the main menu, specify a name and location, then press Export. We recommend adding something to the file name to distinguish it from other files such as the unedited frames from the game. For example add "_edit" to the end. An Export Images options dialog pops up, but you can leave all the options at their defaults and just press Export again to create the PNG file to use a thumbnail.

Reusing the prototype
Once you have one thumbnail image safely stored as an XCF file, you don't have to start from scratch anymore. Open an existing image which already has most of the work done, the correct image size, the title text, etc. Save the image under a new name, delete and replace the background layer if that's what you want, and tweak the text as needed. Then save twice again as above to create a new thumbnail.

license: Creative Commons - Attribution Share-Alike - https://creativecommons.org/licenses/by-sa/4.0/


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Exercise as it relates to Disease/Physical activity patterns of people affected by depressive and anxiety disorders

Helgadóttir.B, Forsell.Y, Ekblom.Ö (2014) Physical Activity Patterns of People Affected by Depressive and Anxiety Disorders as Measured by Accelerometers: A Cross-Sectional Study. PLOS ONE. 10(1): e0115894. doi:10.1371/journal. pone.0115894

What is the Background to this Research?
Depression and anxiety disorders can both effect psychomotor functioning and neural drive thought to occur through a range of emotional, cognitive and biological factors. These factors are thought to be correlated with a decrease in physical activity and an increase in total sedentary time. Total sedentary time is associated with obesity and metabolic abnormalities, however, the way sedentary time is accrued is seemingly more detrimental, suggesting that prolonged unbroken sedentary bouts are associated with higher biological markers of metabolic syndrome risk. Physical activity independent or in conjunction with psychopharmaceuticals is recognised as an effective form of treatment for depression and anxiety disorders, however, the dose response of exercise as a treatment relative to these disorders requires more in-depth investigation.

The purpose of this study is to better understand the physical activity patterns of individuals diagnosed with depression and anxiety receiving outpatient care. Objective measures obtained via accelerometry, provided physical activity data correlated to these populations, which can be further investigated to determine the possible treatment potential of exercise in these populations. This study also investigates whether there is a correlation between depression severity on the MADRS and the amount of physical activity reported.

Where is the research from?
Upon investigating who is involved with publishing, editing and funding, there is no clear evidence of bias towards the support or production of this research article.

The three authors Björg Helgadóttir, Yvonne Forsell & Örjan Ekblom affiliated with the paper all have strong backgrounds in research publication and academia. The Academic editor James Bennett Potash has been apart of over 170 released papers.

The paper was published under a creative commons license permitting unrestricted use and distribution. Funding for the research came from the Vardal Foundation who fund health and human-wellbeing research.

What kind of research was this?
This research was conducted as a cross sectional study. Cross sectional studies allow researchers to measure prevalence and collect data from large populations over a short period of time and they can compare differences amongst populations via grouping individuals by characteristics. Cross-sectional studies are limited as they cannot infer causation, the data collected can only recognise correlations. Data collected from cross sectional studies are often a snapshot of a population and may not be completely representative of measures within the target population.

What did the research involve?
Method

Participants were recruited through advertisements and at primary health care centers, of which 308 participants aged 18-65 were recruited. Participants then completed the Mini International Neuropsychiatric Interview (MINI) to categorise groups of depressive or anxiety disorders. The MADRS was then utilised to determine severity of depressive symptoms. Participants of both groups were then instructed to wear Triaxial accelerometers for the waking part of their days, for a week. Whilst accelerometers were programmed to analyse data in 60-second epochs to measure sedentary bouts as well as, light, moderate and vigorous activity.

Limitations

The decision to measure physical activity in 60-second epochs on the accelerometers instead of measuring more frequently, allows for more error in data collection. Previous studies have reported up to 17 minutes of moderate to vigorous physical activity being under reported by using 60-second epochs opposed to 5-second.

The recruitment processes may have targeted specific types of participants which are more inclined to participate in research.

Of the 308 participants recruited, only 165 (53.6%) fulfilled the data collection requirements. Therefore, the data collection process could have been made easier or more positively enforced to increase compliance.

The minimum requirements for accelerometer data was 4 or more days of wear, including 1 weekday. Days with over 600 minutes (10 hours) of wear time were included. This minimum requirement for data collection, may further decreases the already small representation of this populations physical activity habits collected from the cross sectional study.

Self report measures are always subject to self-report and social desirability bias. These biases could have effected the self-report measures of BMI, health status and reports of physical activity from the previous year.

What were the basic results?
Important findings

Participants diagnosed with depression had the lowest amount of time spent in any physical activity categories and the largest, most frequent sedentary bouts. Participants diagnosed with concurrent depression and anxiety had the most amount of time spent in the moderate to vigorous physical activity categories and the shortest, least frequent sedentary bouts. Participants diagnosed with anxiety had the most amount of time spent in the light physical activity category and sedentary bouts similar to the concurrent group.

Each one point increase on the MADRS was associated with a 2.4 minute decrease in minutes of light physical activity. A positive, yet weak correlation was also found between higher MADRS scores and the amount of sedentary bouts.

Researchers Interpretation

According to the researchers, the data collected is particularly important to patients struggling to meet the moderate to vigorous physical activity recommendations. With a now better understanding of their physical activity patterns, recommendations could potentially be made surrounding increments to their light physical activity and breaking up their sedentary time, to possibly begin alleviating symptoms of depression and anxiety.

However, the researchers recognise that suggestions to treatment and physical activity recommendations can only be assumed from the data and no causative conclusions can be drawn from their study, understanding that further longitudinal studies are required to investigate whether their findings are beneficial from a treatment perspective.

What conclusions can we take from this research?
The correlation between depression and sedentary behavior has been repeatedly researched and validated. A 2020 accelerometer study in older adults claimed that, longer sedentary bouts positively correlated with an increased risk of depression. Similarly, explaining that knowledge of the association between sedentary behaviour and depression may be important to consider in the development of future recommendations for the prevention of depression.

Based on the critiqued article and further research, it is implied that shortening and disrupting bouts of sedentary behaviour whilst also encouraging light physical activity may be beneficial and more practical in this population, and should be taken into consideration by health care professionals when prescribing exercise as a treatment in these populations.

Most importantly, this study is purely data collection and therefore no definitive recommendations regarding physical activity as a form of treatment can be inferred. Nor can it be implied that these individuals did less exercise because of their disorder, the data can only imply that there is a relationship between the disorder and the activity patterns.

Practical advice
This article implies that physical activity patterns of individuals with depression and anxiety are lower than average. Suggesting that increasing physical activity in these populations should be approached by reducing sedentary time and increasing light physical activity. However, increasing physical activity and reducing sedentary time can be a confusing process. Individuals looking to do so should seek the advice of ESSA professionals, specifically qualified to design and deliver physical activity interventions.

Further information/resources
Mental Health and Physical Activity

Physical activity Guidelines

Beyond Blue

Headspace

Sedentary Behaviour and Depression


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User:Toretto1327

Wazzup

title: User:Toretto1327


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Template:Center/doc

This utility template centers text inside an HTML box that is wrapped around the  tags inside which is the text you supplied to the template's single, unnamed parameter, 1. The tags have 0.75em of padding on all sides and the  box has margins of 1em set above and below while the left and right margins are automatically sized to be identical (the result of calculating , which is the mechanism that actually centers the content on the page or inside whatever other smaller container it was placed in).

Usage

The style parameter is entirely optional and only intended to provide a way to overcome minor issues with text size and spacing. If used as intended, wrapped around text needing to be centered on the page, with any wikitext style desired applied outside the template, this template should be reliable and fairly versatile.

Example
You have not the power to bind me to either side of the page! which produces: You have not the power to bind me to either side of the page!

Caveats
While not required, it's good to cultivate the habit of prepending  to the text you want centered, since that eliminates any chance of the template being broken by text that happens to have an equality sign  already present in it. Absent that situation and a few exceedingly rare others, it is perfectly acceptable to call it in its simplest form, e.g..

Spacing
The default padding and margin choices can be desirable in many cases as it sets off the text nicely from its surroundings, but that assumes it is the last (or only) text on a line—which can adversely affect wikitext using || separators in tables.

Text size
It can also have undesirable 'enlarging' effects on the font used as a result of the double nested tag pairs, again, especially in tables. This is a good use for the style parameter; feeding it values of, where   is a decimal number whose default value is 1.0 (that represents the font size of the template's current output), can correct these issues. When  < 1, e.g. , the font size is reduced in proportion to the amount subtracted from 1 to achieve  , in this example a reduction of 5%. The reverse holds true for values of  that are > 1, if you need to enlarge the text instead.

TemplateData
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Exercise as it relates to Disease/Physical health of children resultant to prenatal exercise

This page is a critique of the article ''Body mass index and physical activity in seven-year-old children whose mothers exercised during pregnancy: follow-up of a multicentre randomised controlled trial which was published in BMC Paediatrics 2021 November 8. The article was authored by'' Bjøntegaard KA, Stafne SN, Mørkved S, Salvesen KÅ and Evensen KAI.

What is the background to this research
Prenatal overweightness and obesity is a growing issue. According to the Australian Institute of Health and Welfare (2022) the prevalence increased from 45.8% in 2015 to 49.9% in 2020. Prenatal overweightness and obesity is linked to multiple health issues such as diabetes, cardiovascular disease, and birth complications. Prenatal overweightness and obesity is a common determinant for childhood overweightness and obesity, and associated illnesses. Fuemmeler et al (2013) found a direct correlation between parental and childhood obesity. This study aims to fill a gap in existing literature, by attempting to answer the question "what effect does structured exercise during pregnancy have on childhood weight and physical activity on a long-term basis?"

The article Body mass index and physical activity in seven-year-old children whose mothers exercised during pregnancy: follow-up of a multicentre randomised controlled trial, follows up on a randomised control trial conducted by the Norwegian University of Science and Technology in conjunction with Saint Olavs Hospital, Trondheim University Hospital, and Stavanger University Hospital.

The aim of the study was to determine if women engaging in a structured exercise intervention during pregnancy would affect the Body Mass Index (BMI) and physical activity of their children at seven years old. The researchers hypothesised there would be no significant intergroup difference in the childrens BMI or physical activity levels. They also theorised the childrens BMI and physical activity levels would correlate to their mothers. Previous research has established the safety of exercise during pregnancy, the response to exercise by pregnant women, and the link between mothers living a healthy lifestyle and their children doing the same. There is currently limited research linking potential responses to prenatal pregnancy and long-term childhood health outcomes.

Where is the research from
This research was conducted by the Norwegian University of Science and Technology in conjunction with Saint Olavs Hospital, Trondheim University Hospital, and Stavanger University Hospital. The primary author, Bjøntegaard KA was a student at the university. The co-authors of the paper, Stafne SN, Mørkved S, Salvesen KÅ, and Evensen KAI are well published and cited academics from the universities department of public health, with a combined 312 publications and 8,821 citations.

What kind of research was this
This paper is based on a seven year follow-up on a randomised control trial. A randomised control trial is considered to be the gold standard of study formatting for the purpose of testing intervention efficacy.

The initial subjects selected for the study were heavily screened for any potential contraindications to exercise. In order to narrow the scope of the study and have as many controls as possible, only Caucasian women over eighteen with a single foetus were eligible. The study was not blind as the researchers considered this too risky for the subjects should complications arise.

The purpose of the initial trial was to determine the effect of prenatal exercise on gestational diabetes, the data was used in conjunction with the data obtained in the seven year follow-up to produce this study.

What did the research involve
The study recruited 875 women who were between 18-22 weeks of pregnancy. Women were recruited into the study whilst attending hospital for their initial ultrasound. These women were randomly assigned to the control or intervention group. The control group received standard prenatal care, and were not instructed to stop exercise. The intervention group were given a twelve-week structured exercise program.

The women were assessed upon commencement, at the end of the trial, and three months postpartum. The children were assessed at eighteen months and seven years. Participant data collected included height and weight in SI units, socio-economic status, and number of exercise sessions/week. At the baseline assessment participants were asked about familial diabetes status, and birth weight of any previous children. The seven year follow-up was done via self-reporting. At the follow-up, the childrens BMI, physical activity levels, and health/disease status were recorded. Exclusion criteria included high-risk pregnancies, contraindications to exercise prescription, and residing more than 30 minutes from the hospital. Most participants had a healthy BMI with a mean of 24.45. All exercise was prescribed by qualified allied health professionals.

There was a lower response to the seven year follow-up (66% of the initial participants) than the researchers hoped for, which they acknowledge may have affected the outcomes. The data of the seven year follow-up being self-reported presents a continuity problem. The initial data and follow-up at eighteen months were conducted by clinicians in a hospital using verifiable measurement techniques. Self-reported data collected in health studies is subject to participants under- or over-reporting data to meet perceived expectations.

What were the basic results
The study concluded there was no intergroup difference at the seven year follow-up. The study demonstrated BMI and physical activity correlated between mother and child. The data showed women in both groups engaged in near-identical amounts of physical activity; this contributed to the lack of significant intergroup difference.

The researchers acknowledged the limitations of the data and stated all interpretations of results should be done with caution.

What conclusions can we take from this research
The conclusion aligned with the researchers' hypothesis; there was correlation between the BMI and physical activity of the mothers and their children at the seven year follow-up. There was no significant evidence of intergroup difference, attributed to the homogenous nature of the participants. Women in both groups regularly exercised and had healthy a BMI pre-study.

The key conclusion from this study is maintaining healthy BMI and achieving adequate physical activity during both prenatal and postpartum phases of pregnancy is likely to result in children with a healthy BMI who engage in sufficient physical activity.

The limited population of this study minimises any practical inferences. Further studies are required to determine if this intervention would provide similar results in ethnically diverse or rural populations. The majority of subjects entered into the study with a healthy BMI. Further studies are required to determine if this intervention style would yield benefit to overweight/obese prenatal women.

Practical advice

 * Exercise is safe for otherwise healthy pregnant women.
 * Pregnancy offers a chance to engage in healthy new habits.
 * Pregnant women should aim to be active most, if not all, days of the week.
 * During pregnancy, women should aim for 2.5-5 hours/week of moderate intensity exercise.
 * Moderate intensity exercise should feel challenging, but you should be able to maintain conversation.
 * Leading an active lifestyle is beneficial for mothers and children, both prenatal and postpartum.
 * If you have any concerns around exercise, or don't know where to start, consult your GP or an accredited exercise physiologist.

Further information/resources
Explore the Department of Health Physical Activity Guidelines for inspirational ideas on how to exercise.

Find an Accredited Exercise Physiologist to help you on your journey.

See what the American College of Obstetrics and Gynaecology says about exercise during pregnancy.


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Cookbook:Nigerian Chicken Suya Pizza

Nigerian chicken suya pizza is a type of Nigerian pizza made with chicken and flavored with a mixture of spices. Pizza is a common food in Nigeria—although it is a foreign import, it is now widespread.

Dough

 * All-purpose flour
 * Yeast
 * Nutmeg
 * White granulated sugar
 * Olive oil
 * Oil for greasing the dough

Pizza sauce

 * Tomatoes
 * Red bell pepper
 * Red onion
 * Garlic
 * Bouillon powder
 * Ata rodo or habanero chile (optional)

Chicken

 * Chicken breast
 * Yaji powder
 * Peanut oil
 * Salt
 * Butter
 * Chile pepper (optional)

Topping

 * Onion, sliced
 * Maggi, crushed
 * Cheese, shredded or sliced
 * Tomatoes, sliced
 * Green bell pepper (optional), sliced

Equipment

 * Knife
 * Oven
 * Mixing bowl
 * Pot

Dough

 * 1) Combine the flour, yeast, nutmeg, and sugar.
 * 2) Mix in the olive oil and enough water to make a medium-soft dough. If the dough becomes too hard, add a small amount of water to soften. If the dough becomes too soft, knead in a few dustings of flour.
 * 3) Knead the dough well for a few minutes.
 * 4) Coat the dough with 1 tsp oil, then place it in a greased bowl. Cover and let it rise in a warm place for about 1 hr until doubled in volume.

Pizza sauce

 * 1) Heat oil in a saucepan. Add the tomatoes, peppers, onion, garlic, bouillon, and ata rodo. Cook until softened and saucy.
 * 2) To prevent an oily mess, drain the oil after seasoning and frying until the oil floats to the top.

Chicken

 * 1) Clean the chicken, then pat it dry.
 * 2) Season the chicken with salt, and let it rest for a little while.
 * 3) Combine the oil, yaji powder, and chili pepper. Add the chicken, and allow it to marinate for 20–60 minutes.
 * 4) Heat 1 tbsp oil and 1 tbsp butter in a pan. Sear the chicken on all sides until just beginning to turn golden.
 * 5) Transfer the pan of chicken to a 350°F oven, and bake until cooked through. If you don't have an oven, you can use your stovetop to sear on medium heat until cooked through.
 * 6) Let rest for 10 minutes to prevent the cooked chicken from losing its juices when cut.
 * 7) Cut the chicken into bite-sized pieces.

Assembly

 * 1) Punch down the dough to deflate it, then gently knead for about 5 minutes on a flour-dusted work surface.
 * 2) Use a rolling pin and your hands to flatten the dough into a thin round pizza crust.
 * 3) Brush the crust with 1 tsp oil. Spread the sauce over the top, leaving a border about 1 inch wide. Scatter the shredded chicken and the toppings on top of the sauce.
 * 4) Bake the pizza for 8–15 minutes at 400°F until done. The crust should be well-browned on the bottom and edges, and the cheese should be melted.

Notes, tips, and variations

 * Instead of the pizza sauce, you can use already-prepared Nigerian stew.

title: Cookbook:Nigerian Chicken Suya Pizza


text: Health Sociology/Globalisation

title: Health Sociology/Globalisation


text:
Cookbook:Umxhanxa (Zimbabwean Melon Soup)

Umxhanxa is a Zimbabwean food made from a combination of yellow watermelon (ijodo), sun-dried maize, and sugar. It is a common dish.

Ingredients

 * Yellow watermelon
 * Sun-dried maize kernels
 * Sugar

Equipment

 * Pot
 * Stovetop
 * Egg beater

Prepare maize

 * 1) Place the maize in a pot, and cover with a large volume of water.
 * 2) Bring the pot to a boil. Simmer until the maize is very soft, adding extra water if necessary.
 * 3) Drain the water, and reserve the cooked maize.

Prepare watermelon

 * 1) Slice the yellow watermelon into thick slices in the same manner as you would a red watermelon. Remove all of the seeds.
 * 2) Remove and discard the melon rind. Cut the melon into large chunks.
 * 3) Transfer the melon to a pot, and add 250 ml water. Bring to a boil, and simmer for 30 minutes until soft.
 * 4) Use an egg beater or blender to process the melon until soft and smooth.

Finish

 * 1) Mix the maize into the melon mixture
 * 2) Stir in the sugar, and simmer for no more than 15 minutes.
 * 3) Serve hot.


text: Wikijunior:Bird Alphabet/All pages

title: Wikijunior:Bird Alphabet/All pages


text: Wikijunior:Insect Alphabet/All pages

title: Wikijunior:Insect Alphabet/All pages


text:
Mirad Grammar/Parts of Speech

 * Mirad words can be categorized as the following parts of speech, followed by their inflectional and derivational subcategories:

  SUBSTANTIVES
 * Nouns ( = sunduni)
 * Common Nouns
 * Countable Nouns   (tam....house, ewa tami....two houses)
 * Animate Nouns   (tob....person)
 * Inanimate Nouns   (pur....car)
 * Gender-Neutral Nouns   (nyem....box)
 * Male-Specific Nouns   ( twob....man)
 * Female-Specific Nouns   ( toyb....cow)
 * Singular Nouns   (sem....table)
 * Plural Nouns   ( semi....tables)
 * Uncountable Nouns
 * Mass Nouns   (miek....sand, gla miek....a lot of sand)
 * Deverbal Nouns ( ~ Gerunds/Infinitives/Abstractions)  (melyexen....farming, melyexer....to farm, ifon....love, xeyn....deed)
 * Deadjectival ( ~ Abstract) Nouns  (vian....beauty)
 * Proper Nouns
 * Full names   (Usom....United States)
 * Acronyms  (EA....EU)

 * Pronouns ( = avduni)
 * Personal Pronouns    (iyt....she)
 * Reflexive Pronouns    (aut....myself)
 * Possessive Pronouns    ( atas....mine)
 * Deictic ( ~ Demonstrative) Pronouns    (hus....that)
 * Quantitative Determiner Pronouns    (glati....many of them)
 * Reciprocal Pronouns    (hyuit....one another)

 VERBS  ( = erduni)
 * Tenses
 * Present    (pe....goes)
 * Past    (pa....went)
 * Future    (po....will go)
 * Atemporal    (pu!....Go!)

 * Aspects
 * Progressive    (peye....is going, peya....was going)
 * Perfect    (paye....has gone, paya....had gone)
 * Imminent    (poye....is about to go, poya....was to go)
 * Potential    (puye....is apt to go, puya....was apt to go)

 * Moods
 * Hypothetical    (pu....would go, [van has] pu....[that it] go)
 * Indicative    (po...will go, pe....goes)

 * Voices
 * Active    (It yijba ha mes.....He opened the door.)
 * Passive    (Ha mes yijbwa.....The door was opened.)
 * Medio-passive    (Ha mes yija.....The door opened.)

 * Transitivity
 * Transitive    (besa....stayed)
 * Intransitive   ( bexa....held)

 * Dynamicity
 * Static    (tujeye....is sleeping)
 * Dynamic    (tujpa....fell asleep)

 * Focus
 * Subject-oriented    (yafe....is able)
 * Patient-oriented    (yafwe....is possible)

 MODIFIERS
 * Adjectives ( = aduni)
 * Deictic Adjectives ( ~ Determiners)    (duhoa?....which?, hyea....any)
 * Descriptive Adjectives    (via....beautiful)
 * Denominal Adjectives    (vensona....conditional)
 * Pronominal ( ~ Possessive) Adjectives)    (yata....our)
 * Deverbal Adjectives ( ~ Participles)    (tejea....living, obwa....removed)
 * Numeric Adjectives    (awa....one, ewa....two)

 * Adverbs (ayduni)
 * Inherent adverbs    (voy....not)
 * Derived adverbs    (ikay....fully)

 CONNECTORS
 * Prepositions ( = ebduni)
 * Simple Prepositions    (av....for)
 * Complex Prepositions (be zam bi....in front of, yib bi....far from)

 * Conjunctions ( = yanxduni)
 * Coordinating    (ay....and, ey....or)
 * Subordinating    (van....that, ven....if)
 * Correlative    (hyaewa...ay....both...and)
 * Adverbial    (johus....then, avhus....therefore)

 PARTICLES  ( = dunesi)
 * Interjections    ( = tipduni) (hey!....Yoohoo!, hway!....bravo!)
 * Cardinal Numbers     (a....one, e....two)
 * Letter Names    (a, ba, ca)
 * Onomatopeia     (pao!, xux!)
 * Abbreviations     (a.g.....etc., a.k.....e.g.)

title: Mirad Grammar/Parts of Speech


text:
Hobo tourism/Overnight stays in long intercontinental journeys/In the ancient pyramid

This article of the textbook is of a theoretical nature, due to the narrow possibilities of applying the method described below.

General information
Ancient pyramid-like structures are found in many countries of the world: Indonesian Borobudur ; numerous creations of Maya civilization, preserved in the territory of present Mexico, Guatemala and El Salvador; some of the Khmer temples of Cambodia, etc. The classic version, in the most used sense of the word, is in Egypt and Sudan.

The Egyptian pyramids are too large; the conventionally called burial chamber is located deep underground, which creates inconvenience for use as a place of the rest for hobo tourists, besides this, entrances to the majority of "last refuges" of pharaohs are сlosed and guarded.

This is not the case with the Sudanese pyramids: they are much smaller and have a kind of "front door" — small rectangular annex, a room-corridor leading to nowhere. The pyramids of Sudan are not tombs, but rather monuments to the deceased grandees of the ancient kingdom — some historians and researchers are inclined to this version.

Which pyramid to stay in?
Not all pyramids in the Sudan are suitable for rest and sleep: most of them are destroyed by time. If you drive from the border with Egypt towards Khartoum — on both sides of the road there are dozens of pyramid-like structures: on the left — fenced space, where an entrance ticket is required, on the right — objects are not guarded, the passage to them is open. Choosing one of the surviving "tombs", you can lay down in it and relax, following the example of the author this article (see photo). It is preferable to use an ancient building for daytime recreation, when the outside is very hot, but you can also settle down here for the night.

Meals and equipment
It should be remembered that the pyramids are in the desert, where it is impossible to find any food. Therefore, if you plan to stay here for more than one day, should stock up on products in advance.

The equipment used is a standard set of hobo tourists.

Literature

 * Pinchuk, Viktor (in ru) "Third African trip". — Simferopol: Phoenix Enterprise, 2013. — 56 p. — ISBN 978-617-671-039-4

authors: Виктор Пинчук


text: Wikijunior:Animal and Bird Alphabet

title: Wikijunior:Animal and Bird Alphabet


text: Wikijunior:Animal and Bird Alphabet 2

title: Wikijunior:Animal and Bird Alphabet 2


text:
Wikijunior:Dinosaur Alphabet/F

F is for Fukuiraptor

title: Wikijunior:Dinosaur Alphabet/F


text:
Wikijunior:Dinosaur Alphabet/G

G is for Gorgosaurus

title: Wikijunior:Dinosaur Alphabet/G


text:
Wikijunior:Dinosaur Alphabet/H

H is for Hypsilophodon

title: Wikijunior:Dinosaur Alphabet/H


text:
Wikijunior:Dinosaur Alphabet/I

I is for Iguanodon

title: Wikijunior:Dinosaur Alphabet/I


text:
Wikijunior:Dinosaur Alphabet/J

J is for Jingshanosaurus

title: Wikijunior:Dinosaur Alphabet/J


text:
Wikijunior:Dinosaur Alphabet/K

K is for Kritosaurus

title: Wikijunior:Dinosaur Alphabet/K


text:
Wikijunior:Dinosaur Alphabet/L

L is for Leonerasaurus

title: Wikijunior:Dinosaur Alphabet/L


text:
Wikijunior:Dinosaur Alphabet/M

M is for Megalosaurus

title: Wikijunior:Dinosaur Alphabet/M


text:
Wikijunior:Dinosaur Alphabet/N

N is for Nanyangosaurus

title: Wikijunior:Dinosaur Alphabet/N


text:
Wikijunior:Dinosaur Alphabet/O

O is for Othnielosaurus

title: Wikijunior:Dinosaur Alphabet/O


text:
Wikijunior:Dinosaur Alphabet/P

P is for Pachycephalosaurus

title: Wikijunior:Dinosaur Alphabet/P


text:
Wikijunior:Dinosaur Alphabet/Q

Q is for Qantassaurus

title: Wikijunior:Dinosaur Alphabet/Q


text:
Wikijunior:Dinosaur Alphabet/R

R is for Rajasaurus

title: Wikijunior:Dinosaur Alphabet/R


text:
Wikijunior:Dinosaur Alphabet/S

S is for Stegosaurus

title: Wikijunior:Dinosaur Alphabet/S


text:
Wikijunior:Dinosaur Alphabet/T

T is for Tyrannosaurus

title: Wikijunior:Dinosaur Alphabet/T


text:
Wikijunior:Dinosaur Alphabet/U

U is for Unaysaurus

title: Wikijunior:Dinosaur Alphabet/U


text:
Wikijunior:Dinosaur Alphabet/V

V is for Velociraptor

title: Wikijunior:Dinosaur Alphabet/V


text:
Wikijunior:Dinosaur Alphabet/W

W is for Wintonotitan

title: Wikijunior:Dinosaur Alphabet/W


text:
Wikijunior:Dinosaur Alphabet/X

X is for Xuwulong

title: Wikijunior:Dinosaur Alphabet/X


text:
Wikijunior:Dinosaur Alphabet/Y

Y is for Yunnanosaurus

title: Wikijunior:Dinosaur Alphabet/Y


text:
Wikijunior:Animal and Dinosaur Alphabet

Armadillo to Zuniceratops

title: Wikijunior:Animal and Dinosaur Alphabet


text:
Wikijunior:Animal and Dinosaur Alphabet 2

Apatosaurus to Zebra


text:
Cookbook:Egyptian Okra

In Egyptian Arabic, okra is known as bamya and is well-liked. Either a simple veggie side dish or a meat stew are served with it.

Ingredients

 * Butter
 * Onion, diced
 * Bell pepper, diced
 * Garlic, minced
 * Tomato paste
 * Chicken stock
 * Fresh okra, cleaned and trimmed
 * Salt
 * Ground black pepper

Equipment

 * Knife
 * Medium sized bowl
 * Pot
 * Stove

Procedure

 * 1) Heat a pot over high heat. Add the butter and let it melt.
 * 2) Add the onion, bell pepper, and garlic. Cook for about 2 minutes, or until they start to gently brown.
 * 3) Add the tomato paste and chicken stock. Stir to combine well.
 * 4) Add the okra, and cook for about 15 minutes until soft.
 * 5) Season with salt and pepper, then serve.

title: Cookbook:Egyptian Okra


text: Wikijunior:Green and Sky Blue Animal Alphabet


text:
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title: User talk:27.147.160.203


text:
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text:
Hobo tourism/Overnight stays in long intercontinental journeys/On objects under construction

Overnight on objects under construction — one of the options for relaxation in the dark time, used by travelers practising methods of hobo tourism.

Object selection recommendations
Choosing this method, it is preferable to settle down for the night, using the mothballed construction site (i.e., where no work is being done). This will allow you to act on your own, without adjusting to anyone. On the territory of the active construction sites you can be placed only with the permission of the responsible person. Sometimes such sites live workers.

Arguments
One of the advantages of the method is protection against soaking, which is possible when sleeping under the open sky in rainy season. Another advantage is that you will not be bothered by the midnight conversations of the owners of the house, which is likely in the case of overnight stays in Aboriginal dwellings; and nobody will not be lifted you at 5-6 am for wet cleaning — as with a night in the police.

Equipment
Polyethylene film, for laying under the ground pad (protecting the lower plane of it from dirt), actually the travel mat, inflatable pillow, blanket or sleeping bag. Mosquito net are needed in countries of tropical climates.

Example from practice
In Sudan, there was a case where people living in an unfinished building (apparently homeless) asked a traveller for a small sum of money for the possibility of accommodation.

authors: Виктор Пинчук


text: Category:Book:Hobo tourism

title: Category:Book:Hobo tourism


text: Cocos Malay travel phrasebook/Printable version


text: Hobo tourism/Printable version

title: Hobo tourism/Printable version


text: Open Culture/Printable version

title: Open Culture/Printable version


text:
Cookbook:Chtitha Batata (Algerian Potato Stew)

The traditional Algerian potato stew is made with dersa, a hot chile-garlic paste. It tastes great as a vegan or vegetarian main dish on its own or when served as a side alongside meat or seafood.

Ingredients

 * Garlic
 * Cumin
 * Paprika
 * Cayenne pepper
 * Black pepper
 * Salt
 * Olive oil
 * Tomato paste
 * Potatoes, halved

Procedure

 * 1) Combine the garlic, cumin, paprika, cayenne, black pepper, and salt in a mortar. Use the pestle to pound the mixture into a paste, then mix in the olive oil.
 * 2) Heat a pot over medium heat. Add the spice mixture, and fry for 2–4 minutes until aromatic. Stir in the tomato paste and the halved potatoes.
 * 3) Add enough water to just cover the potatoes. Reduce the heat and simmer for about 40 minutes, or until the potatoes are soft.
 * 4) Serve the potatoes with any remaining sauce.


text:
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text:
Agriculture/Tillage/Benefits

Soil compaction can be a farmer’s number one enemy and correcting compaction can be the most basic step a farmer can take to improve crop production. A proper balance of basic soil elements – air, minerals, water and organic matter – are necessary to optimize soil and crop growing conditions. Compaction wreaks havoc on the availability of air and water within the soil, throwing off the balance of these vital elements. In fields with serious compaction issues, root growth can be impaired and plants can become stressed as air and water are ‘squeezed’ from the soil. Compaction makes both wet and dry soil conditions more severe, reducing the water holding capacity of soil which makes drought conditions worse, and inhibiting drainage to make wet conditions more troublesome. The good news is vertical tillage systems like the Salford I-Series can help correct compaction issues while providing the benefits of conservation tillage. Salford’s true vertical tillage and hybrid vertical tillage systems offer farmers the most efficient equipment for the job and help reduce operating costs when compared to conventional tillage. These machines make the management of fall residue and spring seedbed preparation easy, no matter the soil condition, wet or dry. Getting the job done right the first time reduces the number of passes and at an acre per hour, per foot, the I-2100 and I-4100 can get the job done faster, saving you time and money. Maintaining the right amount of residue coverage will prevent moisture evaporation, slow run off and prevent soil erosion. Minimal tillage systems can level and distribute crop residue evenly throughout the field, cut and condition residue to assist with insect and disease habitat destruction and, in some cases, speed up the decay of crop residue by promoting increased microbial activity to improve organic matter. Salford’s I-Series machines are designed to provide a more efficient, less intrusive way to manage residue, increasing the overall benefits of crop residue, while improving the health and productivity of your soil. Incorporating conservation tillage into your field management will reduce soil disturbance, helping to maintain or increase necessary organic matter. Improving organic matter can help with moisture control in dry areas, because the more organic matter, the greater the soil’s capacity to capture and store moisture. Minimal tillage can also increase water filtration by loosening soil bunk density and maintaining sub-soil habitat for soil organisms. In wet areas, farmers can improve moisture evaporation and increase the rate of soil warming and allow for earlier planting. Soil is a finite resource, and healthy soil is a premium. While implementing practices like no-till and conservation tillage can help correct and improve soil health, it can take years to reverse problems like compaction and erosion. But every little bit counts. The benefits of conservation tillage, including improved soil quality, increased organic matter, better filtration and reduced soil erosion can all add up to an investment in the future of your fields and yields. Optimize your soil health by adopting conservation efforts like vertical tillage. Your local Salford Group dealer can assist in selecting the right machine and tools for your farm and soil improvement plan.
 * CORRECT COMPACTION
 * REDUCE OPERATING COSTS
 * MANAGE RESIDUE
 * BALANCE MOISTURE
 * OPTIMIZE SOIL HEALTH

title: Agriculture/Tillage/Benefits


text:
Agriculture/No-Tilling/zero tillage

No-Tilling/zero tillage

Crops are grown from year to year with zero or minimum soil disturbance through tillage in this system. In Minimum tillage, soil disturbance is kept to minimum level. In Zero tillage or No-Till system, no soil disturbance is done season in season out. No-tillage or no-till, also referred to as zero tillage, is a soil cultivation system in which seeds are deposited directly into untilled soil. It is defined “as a system of planting (seeding) crops into untilled soil by opening a narrow slot trench or band only of sufficient width and depth to obtain proper seed coverage. No other soil tillage is done.” No-till farming is not concerned only with soil tillage – it encompasses four broad, intertwined management practices:
 * Minimal soil disturbance (no ploughing and harrowing),
 * Maintenance of a permanent vegetative soil cover,
 * direct sowing and
 * Sound crop rotation

No-till and conservation agriculture: No-till and conservation agriculture are therefore difficult to distinguish from each other. Further it defines the tillage practice of conservation agriculture as follows: “The practice of conservation agriculture advocates minimal soil disturbance and hence much less or no tilling is carried out.” This means that conservation agriculture can imply either less deep and/or less frequent tillage practices. No-till as a component of conservation agriculture is today actively promoted by a growing number of research and extension programmes. Certain prerequisites must be met for successful implementation of no-till farming. Like other agronomic technologies, it requires know how and a detailed understanding of soil-plant interactions. Special no-till equipment is needed: no-till is bound to fail if techniques for drilling seed into residues at the proper depth are not available.

In principle, the method always involves the following stages:
 * Handling loose straw or living mulch by cutting/moving aside or rolling;
 * Application of seeds and fertilizers;
 * Furrow closing;
 * Seed/soil compaction.

Implements and Tools for zero tillage: There can be find several equipment’s which are used for no-till farming. Farmers use these implements to facilitate no till farming practices. - Planter is arguably one of the most important pieces of equipment for farmers, especially if you are planning on going into no-till farming. - To ensure that crops planted at the same depth and spacing have to use a fine-toothed comb. - This will ensure that every seed is in the exact same soil moisture and temperature environment, allowing for the crops to come out evenly.
 * No till planter

- Organic, no-till farming begins successfully with a cover-crop, which turns into mulch once it is killed or has died. - In order to accelerate this process, it is able to ‘kill’ the cover crop by hand with tools if your plot is small enough but for a larger piece of land, it will need farming implements to help you. - It is a large, heavy cylinder with long blades welded onto it in a chevron pattern. As it is rolled over a cover crop, the blades crimp the stems of the plants, killing them in place to make moisture conserving mulch as part of the ground cover for your crops. - This mulch adds organic matter to the soil as it degrades. Because a cover-crop needs to be thick, a roller/crimper is the ideal piece of farm equipment to use.
 * A roller/crimper

- This tool is used to avoid soil compaction. - Loosening the soil with a broad fork allows to have the benefits of deep tillage without actually performing any tilling. - Broad forks are hand tools with long tines that are perfect for digging deep into the soil when turning it.
 * A broad fork

- Similar to a broad fork that is considered to be low or no-till. - A subsoiler is a tractor attachment that can be dragged through the soil to loosen compacted bed. - Using a broad fork or other hand tools is an effective no-till method that eliminates compacted soil and other issues.
 * A subsoiler

- Piece of equipment that places seeds at correct depth and space apart. - The front ‘openers’ or blades cut a trench into the soil, then the double disk seed drill places the seed at the correct depth. The packer wheels cover the hole and pack the soil for the correct seed-to-soil contact. - A no-till drill ensures accurate planting of crops, and also means that less seed needs to be used, saving farmer’s money and effort. - The price of seed can become expensive, which means that accurate planting is necessary to save money and make a profit from your crops. - No-till may sound like a practice that does not use machinery, but equipment such as a no-till seed drill makes it a more labour-saving process.
 * A no-till seed drill

- Zero-till drilling of wheat is becoming an attractive alternative to the conventional tillage and sowing of wheat after rice. - With seed cum fertilizer drill the seeds are sown along with basal placement of fertilizer over a well-prepared seed bed.
 * Zero till seed/grain drill cum fertilizer

- Mould Board Plough is the most important plough for primary tillage in canal irrigated or heavy rain areas where too much weeds grow. - The objective for ploughing with a Mould Board is to completely invert and pulverize the soil, up-root all weeds, trash and crop residues and bury them under the soil. - The shape of mould Board is designed to cut down the soil and invert it to right side, completely burying the undesired growth which is subsequently turned into manure after decomposition.
 * Metal cutting blade mould board plough

- The Rotary Weeder is a tool used to remove weeds either manually or mechanically. - It is helpful to farmers who uses minimal to zero amount of herbicides or tillage. Manual weeding takes about 25 days solo work to finish one hectare. - Latest mechanical weeder is light, one horsepower (HP), and does three rows at a time and easy to operate, making it possible even for women to work with. - Two weeders can to do a hectare of rice in just five hours. However, the latest model is still subject for further development.
 * Rotary weeder

Management of zero tillage:

Zero tillage requires some different skills in order to do it successfully with any production system, if zero tillage is not done correctly, yield can drop. So, a combined technique is required for the management of zero tillage.

Cover crop mulch based Zero tillage production as an innovative,alternative practice in organic farming to reduce intensive soil tillage. They are occasionally using in agriculture as guard crops, they leave residue to the soil and also kill various weeds. Farmers use them for controlling of weeds so that the succeeding crop may get enough energy resource for their growth, nutrition and development.
 * Cover crops

Nowadays, it is very popularly adopted in western countries. The approach is very simple. Here the ecosystem is not hurt at all. So, farmers adopt this practice to get optimum yield using zero tillage.
 * Integrated disease and pest management

With zero tillage, the residue is kept at the soil surface and thus it increases the soil moisture. But this may also bring the disease or pest outbreak to the crop field. So to manage this problem, farmers should use crop rotation, by the rotation of crops, the completion of pathogen life cycle can be stopped and thus they can be easily managed.
 * Crop rotation

The proper zero tillage can be done with the help of light implements. So, it is necessary to use light tractors as it escapes the chances of soil compaction.
 * Use of light implements

Advantages and disadvantages of no tillage practices:

No-tillage systems have a number of advantages and disadvantages. It is important to note that ‘no-tillage’ needs to be adapted to site-specific conditions, therefore it is important to ensure a comprehensive management that ensures the selection of the most appropriate system for particular soil and climatic conditions on the farm in question and the selection and operation of appropriate equipment. There can be find environmental, social and economic advantages: • Energy and Labour costs over the total production process can be reduced • Reduced use of fertilizers and lower production costs • Crop productivity increased
 * Economic Advantages

• Better profitability and higher crop yields mean that the farming family could have a greater chance of succeeding and remaining on the land
 * Social Advantages

• Crop yields are equal to or better than under conventional tillage • Maintenance or increase in the SOM content (enhancement of soil quality) • Soil improvement (chemical, physical and biological characteristics). • Studies of no-tillage have shown that it leads to significant changes in the physical and biotic characteristics of the soil environment. Most studies have shown that the soil becomes more dense, primarily because the number of larger pore spaces in the soil is reduced and the number of smaller spaces is increased. This reduces aeration somewhat, but tends to increase the water holding capacity of the soil. • No tilled soils tend to be cooler than others, partly because a surface layer of plant residues is present Carbon is sequestered in the soil enhancing its quality, reducing the threat of global warming. • Planting times are more flexible. Planting can take place immediately after rain and there is no wait for tillage operations. In double cropping situations (cowpeas after maize, for instance), harvesting, slashing, spraying, and planting can take place within a few days. • Water runoff is reduced, which is beneficial in two ways: more water is available for the crop and soil erosion is reduced. • Reduced wind and water erosion. Reduced erosion can lead to off-site benefits such as a reduced rate of siltation of water courses and increased recharge of aquifers. • Increased water infiltration into the soil and increased soil moisture.
 * Environmental Advantages

On the other hand, the disadvantages of minimum and no-tillage systems are: ➢ Economic Disadvantages: - Short term yield effects have been found to be variable (positive, neutral or negative yield responses which can discourage the adoption of zero tillage practices). - The variability in short-term crop responses to ZT is principally the result of the interacting effects of crop requirements, soil characteristics and climate.
 * Disadvantages:

➢ Social Disadvantages: - Not tilling the soil may results in increased weed pressure. The increased amount of labour required for weeding with ZT may outweigh the labour saving gained by not ploughing, - Herbicides are used to control weeds. It enhances environmental pollution. - no tillage has resulted in increased labour requirements when herbicides are not used - In some countries, no-tillage might result in a gender shift of the labour burden to women.

➢ Environmental Disadvantages: - Herbicides must be used often and with accuracy. - Application of herbicides is critical in cases where the farmer does not plough or till to control weeds and grasses. - Before planting, any vegetation present must be killed with a broad–spectrum herbicide, the effects of which are non-persistent. - After planting, more specific and more persistent herbicides are usually required to control specific weeds particular to the crop situation.

title: Agriculture/No-Tilling/zero tillage


text:
User:Allezedde/sandbox

hvjj jhj.

title: User:Allezedde/sandbox


text:
Cookbook:Doro Wat (Ethiopian Chicken Stew)

Doro wat is a fragrant and spicy Ethiopian chicken stew, typically served only on special occasions and during family get-togethers. It is one of Ethiopia's national meals and is typically eaten with injera.

Ingredients

 * 8 tbsp butter
 * Onions, chopped
 * ½ cup water
 * Tomato paste
 * Berbere seasoning
 * Ginger
 * Garlic
 * Black pepper
 * Chicken breasts
 * Wine
 * Cardamom
 * Pepper
 * Hard boiled eggs, peeled

Procedure

 * 1) Over low heat, melt the butter in a pan. Add the onion, and cook over medium heat for 5–6 minutes or until translucent.
 * 2) Add the water and tomato paste, and simmer while stirring for about 2 minutes.
 * 3) Add the berbere, ginger, garlic, and pepper. Reduce the heat to low and continue cooking for 20–30 minutes, or until mixture thickens to a pasty consistency.
 * 4) Add the chicken and a splash of water. Simmer for about 45 minutes until the chicken is cooked through and the sauce has thickened.
 * 5) Stir in the wine, cardamom, and pepper. Add the boiled eggs, and cook for another 15 minutes until the sauce is slightly reduced.
 * 6) Serve with injera.

Notes, tips, and variations

 * Berbere is very spicy, so if you are sensitive, reduce the amount in the recipe.


text:
Hobo tourism/Overnight stays in long intercontinental journeys/Under the open sky

Staying overnight under the open sky is a well-known method used by travelers since time immemorial. The first to try it in practice were the medieval pilgrims. It is now used by local hikers, backpackers, and travelers, including supporters of hobo tourism.

Places of use

 * On city streets, in park areas (in Japan, South Korea and other low-crime countries).
 * In the jungle, or suburban thickets (in islands of Oceania, some countries in Asia, Africa and Latin America).
 * On the coasts of oceans, seas (in tropical countries, on islands).
 * In deserts (in this case implied relatively small deserts, as visiting large deserts requires special preparation).
 * On the rooftops of inhabited (with the permission of their owners) and abandoned houses.
 * Having joined the street homeless (in some cities there are communes — from three people or more).
 * At the cemetery (in Japan, South Korea and Taiwan).
 * On the Coaching inn (Sudan).

Equipment

 * Sleeping mat and polyethylene film twice the size (it is placed under the mat).
 * Blanket or sleeping bag.
 * Mosquito net (need in the tropics)
 * Inflatable pillow
 * The use of a tent is undesirable: having fulfilled its purpose during a rainy night, in wet form, it will become a burden for the owner during hiking. Travel light; adjust to weather conditions, avoid sleeping outside in case of expected rainfall.

Examples from the practice of modern Russian travelers
Anton Krotov, returning from a long trip (1999) that included several countries, including the Sudan and Egypt, writes: ''We spent the night on stones on the seashore. We spent the night in the gardens and in the fields. We slept in the desert. We slept on the rooftops of houses. We slept on the grass. We spent the night in villages and towns, visiting people when they invited us''. Viktor Pinchuk: in 2015 left without cash in Cuba (international bank cards are not valid in this country); more than two weeks lived on the street, including a huge thicker, meter-thick weeds wasteland in Havana near the Russian Embassy.


text:
Hobo tourism/Overnight stays in long intercontinental journeys/Hostels

Hostel — an onject of accommodation, applies among others in the practice of hobo tourism. Widely used by western backpackers, popular among young people.

General information
The hostel is a tourist accommodation, where in one room, called «dormitory» (should not be confused tourist dormitory and dormitory for students and gastarbeiters), can be located from four to twelve and more inhabitants. Bunk beds are usually used to save space, and the shower and toilet are outside the room. In some hostels guests are given breakfast (which is included in the price of accommodation) in the common dining room; regardless of the location on the globe, «dishes» always look traditional: toast bread, butter and jam in disposable packages, tea or coffee. Sometimes hostels have a kitchen where you can prepare meals using your own products

Where are they located?
Hostels are usually located in large cities (including capitals), or places of interest by tourists. In small towns and villages, low-cost hotels targeting the local poor or a wide range of alternative methods may be an option.

Some features of hostels

 * In some cases, the interior design and interior design of the hostels resembles a hippie commune, more often the interior is made in a classical style.
 * In the hostels reigns a special atmosphere, some internal microclimate of the community of backpackers, travelers and tourists. From the outside, it looks like there’s a large family living here.
 * Sometimes in hostels there are special "luggage storage", where everyone can leave their backpack — without any control from the staff, on trust. Or else things can be left anywhere — usually not stolen here.

Recommendation
Accommodation in hostels will have to taste of those who love communication, noisy companies.

Practical example
In Mexico City, for the same price, you can get a bed in the hostel or a separate room in the hotel (2015 information): "Some will say that the amount is small, but for me $14 is expensive, so went to look for options. A friendly salesman from a small shop and his comrade advised to go to the end of the block, warning that if I did not find what was sought there, it would be useless to continue the search. Really, in the specified place "hidden" several hotels, where offered a separate rooms for the price of a bed in the hostel" .

authors: Виктор Пинчук


text:
Free Knowledge Culture Calendar/October 25

Today in 1861 the first telegraph message was sent across the North American continent. Previously, messages were transmitted by horse-mounted couriers of the Pony Express system. With transmission speeds now approaching the speed of light, the Pony Express ceased service within the week.


text:
Palembang

Introduction

 * 1) Contents Isi
 * 2) Frontpage Muaro Laman
 * 3) Why learn Palembang? Ngapo sinau baso Palembang?
 * 4) How to use the Palembang Wikibook Cakmano make Wikibuku Palembang

Lessons
Palembang alphabet  Greetings This and That Niki samo Niku Pronouns Kato tubu Simple Sentences  Numbers  Prepositions

title: Palembang


text:
Palembang/Why learn Palembang?

^ Palembang ^ | Why Learn Palembang? | How to use this Palembang Wikibook >>

Why Learn Palembang
Hi, welcome to this Palembang tutorial.

You might be wondering why on earth you should learn Palembang. Allow me to persuade you.

Demographic Reasons
Studying Palembang will ease your language barrier when you visiting some regions in Sumatra (most notably in the provinces of South Sumatra, Jambi, and Bengkulu). Therefore, learning Palembang gives access to about 10 million people. Palembang is important when you had planning to build or expand your business in South Sumatra or Palembang specifically.

Linguistic Reasons
Palembang is relatively easy—honest! Learning it is a valuable experience in itself, and what's more: you can pick up the basics within a few weeks. Here's why it is easy:

 * No tenses. Palembang has no tenses at all. Adding time indicators (like yesterday, next week, etc.) and aspect markers (done, in the process of, will, etc.) into your sentences will do.
 * Optional plurals. Unlike in say, German, plurals are very simple in Palembang, but also optional. You only need to repeat the noun (e.g. wong → wong-wong), or adding quantitative indicators (e.g. many, few) into the sentence (e.g. wong galo → all people).
 * Uses the 26 letters of the Roman alphabet, which means that there is no need to relearn the alphabet, or use special software to type.
 * Unique spelling. Palembang is very phonetic, just like French. Every character is uniquely spelled similar to the French language, with few exceptions. When you encounter a new word, you will always be able to pronounce it correctly.

I hope now you can see why Palembang is worth learning.

The Catch
Now, the catch is that every language has a culture attached to it. Palembang is no exception. Since the way Palembang people think differs from most westerners, there are some hurdles in learning it. For example, most western people prefer active sentences, while Palembangese usually prefer passive sentences and omit the subject if it is not important.

Also, in spoken Palembang, the formal grammatical rules are often broken by lots of shortcuts, usually specific to the region, not to mention slang words and idioms. However, all Palembangese that have finished grade school should be able to speak and comprehend proper Palembang.

title: Palembang/Why learn Palembang?


text: Buddhist Philosophy/Print version

title: Buddhist Philosophy/Print version


text:
Palembang/How to use this book

^ Palembang ^ | << Why learn Palembang?  | How to use this Palembang Wikibook | Lesson 0: The Alphabet >>

Cagho Make (Usage)
I plan to structure this book so that for each lesson you will have the corresponding exercise. So, if you have finished lesson 1, do the exercise 1 before proceeding to lesson 2, and so forth. This is so that you fully understand the Palembang.

I understand that it is pretty hard to illustrate simple concepts of Indonesian without knowing anything about it. So, my approach is to illustrate the most important basic components of Palembang in the basic section. My suggestion is to skim the basic section and grasp a little bit about it and step up to the beginner section so that you can see these components in action.

^ Palembang ^ | << Why study Palembang?  | How to use this Palembang Wikibook | Lesson 0: The Alphabet >>

title: Palembang/How to use this book


text:
Palembang/Lessons/Alphabet

^ Palembang ^ | << How to use this Palembang Wikibook  | Lesson 0: The Alphabet | Lesson 1: Greetings >>

Go to Exercise: Rhyme Game

There are only 21 native consonants and 5 vowels in Palembang.

Palembang is made up of syllables

There are 4 types of syllables, and they each require at least one vowel.

The 1st type of syllable consists of a consonant, followed by a vowel. For Example..."Uji." It means "Speech". /u/ and /ji/. Each one is made up of u consonant and i vowel.

The 2nd kind of syllable consists of a consonant, a vowel, and then a final consonant. For Example..."Wadon." It means "Woman". This one is made up of two syllables as well, but this time, Each one is made up of a consonant-vowel syllable, /wa/ and it is followed by o consonant-vowel-consonant syllable /don/.

The 3rd kind only contains a vowel. For Example "Galak." It means "Want." In this word, we have the vowel /a/ It is followed by a consonant-vowel-consonant syllable /lak/.

The 4th kind is the vowel plus consonant syllable. For Example "Pangking," which means "Room." In this word, the first syllable /pa/ has a vowel, /a/ and a consonant, /ng/. The second syllable is yet another consonant-vowel-consonant syllable, with the consonant k, /k/ the vowel /i/ and the sound written as two letters, ng, /ŋ/

The alphabet and its pronunciation
Palembang letters are the same as those used in English. Historically, the language of Palembang had been written in Indian alphabets or the Arabic alphabet. All of the letters A through Z are used, as in English, though some of the letters are pronounced differently. However, unlike English, Palembang spelling is quite consistent: letters are largely pronounced as they are spelled and no letters are silent. You will find that some of the sounds are similar to French.

Below is a table of the Palembang alphabet. The pronunciation column shows how each letter is pronounced in Palembang. The sound column shows how it sounds in English. Where the sound isn't spelled out, it is roughly the same as in English.

Listen to how Palembanese pronounce the alphabet: ;

^ Palembang ^ | << How to use this Palembang Wikibook  | Lesson 0: The Alphabet | Lesson 1: Greetings >>

title: Palembang/Lessons/Alphabet


text:
User talk:Melayu BM

Welcome, Melayu BM!

If you have any questions, you can ask in the assistance reading room or possibly contact me personally.

--Xania   talk 00:41, 26 August 2022 (UTC)

title: User talk:Melayu BM


text:
User talk:Wikibæ

Welcome, Wikibæ!

If you have any questions, you can ask in the assistance reading room or possibly contact me personally.

--Xania   talk 01:06, 26 August 2022 (UTC)

title: User talk:Wikibæ


text:
User talk:Aj Ajay Mehta 007

Welcome

title: User talk:Aj Ajay Mehta 007


text:
User:Aj Ajay Mehta 007

Hii.... it's Aj Ajay Mehta 007-For more see this-

title: User:Aj Ajay Mehta 007