Lepak@Yoa

Night and Day Gathering

2011-05-23T08:50:00.001+08:00

Had a great weekend.
Malam Ahad ada barbekue bersama jiran tetangga di padang taman.
Was a success. Walaupon tak sume yang join tapi dapat la jugak kenal-kenal
beberapa muka baru. Buat pot luck sesama sendiri. Me bring some mee goreng
and prepare the bbq chicken. Was a hit.
Pagi Ahad shoot back to Batu Laut.
Haruslah dak Adam da majuk cos ibu n baba da 3 minggu tak balik. Huhuuu
So minggu ni gagahkan jugak balik dengan keadaan kereta mengong tuh.
Lagipon anakanda mau peksa. So bagi semangat la siket.
Harap-harap kali ni dapat good number la pulak bang. Ok??
Then petang siket pak ngah n family balik, then petang siket lagi mak long
datang. Wah..da jadi unplanned mini gathering pulak.
Me had a chance to bake an express carrot cake. Tapi agak peroi. So consider
as tak jadi sebab tak sukat ikut timbang. Penimbang, anak-anak dara da McGyver kan.
Waaaaa... Akan buat lagi pas ni dengan sukatan yang betul. Rasa memang dah ada
tinggal nak adjust tang peroi tu jek.
Lots of catch up been done. Some sales too. Girls stuff. Heheheheeee..
Banyak gile mak ngah bawak handbags kali ni. Rambang mata.
Dalam suke-suke tu, really wish if abah was there. Hmmm..abah:Al-Fatihah.

Happy Birthday To Nur Arissa Iman

2011-05-16T13:11:00.001+08:00

Kali ini nak wish budak kecik ni pulak. Selamat Hari Lahir Yang Ke-3 sayang. Adik pon da besar macam kakak kan. So adik pon da tak boleh la nak naughty-naughty. Jangan la selalu rebut2 ngan baby. Tapi naseb baik la awak tak melawan kalo si budak bulat tu gigit awak kan? Hmmm..sabo je la ye dik. Adik buat masa ni takde pegi sekolah dulu ye. Adik temankan baby maen dulu ye? Sok-sok karang ibu anta sekolah dengan kakak Zara eh? Akhir kata, ibu saaaaaaaaaaaaaaayaaaang adik!!!

Happy Birthday Zara

2011-05-14T15:08:00.002+08:00

Ini Tidak Adil

2011-05-13T17:20:00.000+08:00

It doesnt seem fair that way.

Boleh imagine tak kita dah keje lama, amik peksa ngan orang baru, lulus sama-sama tapi dapat naek gaji waaaaay far toooooo late from them.

Semata-mata nak ikut tarikh naik gaji tahunan.

Lagi hebat, tahun lepas diorg buat soalan senang giler..peratus nak lulus direndahkan... end up kebanyakan yang first time amik dan tak baca sgt pon semua lulus dengan sekali amik jek.

Kite hempas pulas 3-4 tahun jumpa soalan susah nak mati baru pass tau.

Diorang untung ar dapat soalan orang sendiri buat, dulu kita peksa open - gunasama. Gila!!

Last-last aku pulak orang paling akhir dapat anjakan semata sebab tarikh kenaikan bulan 10.

Nyesal pulak amik!!!!

Eeee..please la..pissed tau macam ni.

So now kite pulak dah ketinggalan up to 10 months late dari junior.

Aaaaaarrrrggghhhh.. GILE!!!!

GERAM!! GERAM!! GILER!! GILER!!!!

Anak sapeeeeeeelah yang memula pikir wat pekeliling tu dulu ek?

Sengal BIG time yo!!!!

Marah ni wei...marah!!!

Harus ku complaintkan walau ko da mansuhkan dia.

Aku nak tarikh tu samarata sumorg!!!!!!!

Tau taaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaakkkk????!!!!!

Hati Berbunga

2011-05-11T11:36:00.001+08:00

Hati Suke
Bila Ada Orang Rindu
Kat Kite....
Berbunga Riang Menyanyi Berdendang
Bukan Selalu Nak Ada Rasa Cenggini
Sebulan Pun Tak Sampai Sekali

Saje

2011-05-06T11:53:00.001+08:00

Hidup Mesti Ceria
Walau Apa Cara
Jangan Selalu Berduka
Nanti Cepat Tua.......

Yahoo Ni Main-Main Pulak

2011-05-04T17:45:00.001+08:00

Alamak..something wrong dengan posting dari emel yahoo nih..

Dah la this is the only way to do my posting. Waaaa...

Harap-harap tidak lama dan tidak berkekalan.

Alang-alang Nak Main,,Main Betul-Betul

2011-05-04T17:41:00.001+08:00

Is about to play bowling tonite. As nervous as i can be, am googling for some right technique of bowling and found some here. Before jatuh tergolek bak nangka tak cukup nak masak, baik ler carik ilmu dulu camne to enhance the play. Bukanlah tak pernah membowling tapi nak dekat 6 bulan dah tak main. Tak ke nerves dibuatnya?? Haduuuh..

So ni nak mencatit cecara nak lepaskan bola dengan betul lah ni. Yang lain bole baca kat helpwithbowling.com. Ada ke nak gi main bowling pon sebuk nak baca manual dulu ek? Kahkahkahkahkah.....

Here are the 10 basic steps for a perfect release:

Pick up your ball.
Get your mind ready to bowl.
Get your body ready to bowl.
Eye your targets.
Push out the ball.
Let the ball swing back naturally.
Let the ball swing forward and take your step toward the target.
Throw the ball onto the lane.
Release the ball.
Evaluate your bowling performance.

Cinta Hati..

2011-04-26T17:17:00.001+08:00

Mode adalah tengah sakit perut.

Asik sakit je minggu-minggu kebelakangan ni.

Umor da lanjut..??? Adakah..apakah??

Wah kah kah kah kah kah kah

Kite da dapat gadget baru yang bole mengambik gambo (batak eh??)

Walaupon burok tapi at least ada la something daripada takdo

It's an AINO from SonyEricsson.

Surprise gift from baba or sudden gift is more like it

Tah mimpi apa tah

Tapi camera tak cukop mantap la

Nak beli real camera lom ada allocation

Far far away from affording one..huhuuu

Yang pasti pasni da bole amik gambo makan makan makan dan makan

Banyak aritu cobaan masak tak dapat nak publish here

Yang kat atas tu..cinta hatiku yang besau-besau semuanya

Alhamdulillah..all is well and happy

Yeayy!!

Di Mana Nilai Kesetiaan

2011-04-25T13:26:00.001+08:00

Agak tertampar manusia ini kan kalau dapat tahu seseorang yang kita percayai stab our back behind our knowledge. Mana sakit..kena stab directly atau kena stab visibly?? DIrectly tu memangla sakit fizikal tapi stab visibly tu lagi makan dalam tuh. Juga mungkin makan tahun nak baik. Hari-hari dok pendam dok pikir..dok pendam dok pikir.. Waaaaa. Yelah..kite ni bukan main percaya sepenuh jiwa raga seratus percent..tapi dalam diam rupanya masih ada niat melencong lagik.

Bukan lah nak kongkong yang teramat terlampau tapi harus tahu batas-batas kemanusiaan yang tidak boleh dilangkaui. Jangan semua nak sebat ikut suka jek. Walaupon just for fun tapi kena pikir gak..kecik ati ke dak the other person? Kaaaaaalaulah the other person did just what u did..what would YOU do? Pergh..tak dapat ku bayang..memang ngamuk sakan bagai nak rak lah. Jadi sebelum sesuatu yang lebih tak elok terjadi, insaflah..sudah-sudahlah.

Sekian, terima kasih.

Daging Masak BlackPepper

2011-04-15T17:17:00.001+08:00

Maaflah..gambar di atas bukan gambaran masakan yang sebenar. Dah lama tak ada camera to capture things. Kedua-dua telefon telah menerima nasib yang tidak baik. Anyway..since tak ada benda kat dalam fridge so saya pon mengolah lah sendiri daging lembu masak lada hitam(rujuk gambar).

Bahan-bahan

Daging semangkuk kecik(potong nipis dan rebus hingga lembut, tos dan letak siiiikit serbuk kunyit)
Minyak masak - 4 sudu besar
Bawang besar seketul - hiris kasar
Bawang putih 2 ulas - hiris halus
Halia 2cm - hiris sederhana
Lada hitam sesudu teh - tumbuk kasar
Kicap pekat - 2 sudu besar
Sos tiram - 1 sudu besar
Sos lada hitam - 5-6 sudu besar
Daun bawang/sup
Cili padi - 4 bijik (diketuk kasar)
Garam - secukup rasa

Cara-cara

1. Panaskan minyak. Masukkan daging tadi sekejap untuk layurkan sahaja.

2. Masuk bawang besar, putih dan halia dan tunggu hingga naik bau, kemudian masukkan lada hitam tumbuk.

3. Masuk bahan-bahan perencah - kicap, sos tiram, sos lada hitam. Masukkan sedikit air.

4. Tunggu sehingga daging sebati dengan sos. Bubuh garam ikut citarasa. Kepekatan sos boleh diubah dengan bubuh air Tak payah letak tepung jagung pon boleh.

5. Last sekali masukkan cili padi dan daun bawang/sup.

Resepi memang senang giler cam masak kicap gak. Tinggal dia tukar bubuh sos lada hitam jek. Selamat Mencuba.

Hoi Lah Ngantok Naw Oi

2011-04-12T16:16:00.001+08:00

Sedapnya kalo dapat tido weiiii

ni baby la ni..dia da tido belah petang xleh tido malam pulak

abis ibu pon terbabit gak teman dia maen sampai kol 2

ni ketuk ketuk keyboard ni mata da separuh ni

tu ar sejak dua menjak ni badan asik dok letih jek

rasa macam da ikut da tingkatkan metabolisme

ingat kene exercise extreme balik cam dulu ar

gi gym, gi jogging gi aerobic..pergghh masyukkkk

baru oksigen betul-betul masuk dalam kepale

abis..bile masa nak gi tuuuuuu........????????????????????

any other idea to stay awake alive n kicking??

MAU mendugaku

2011-04-01T14:40:00.001+08:00

Oh MAU..sungguh berat dugaan yang kau buat.

Bau lepas tukar bateri..

Bau idopkan ko nyer road tax

Bau kasi bersih servis..

Ni apsal radiator ko leh meletop plak nih..

Kesian la baba..datang la balik migrain dia ni kang..huhuuu

Saboooo je la..

Oh Tuhan..kuatkan iman kami, murahkan rezeki kami..Amin.

Under Maintenance

2011-03-17T11:01:00.001+08:00

Will be under maintenance (again) for a few days.

In the wind of change mood.

As of my attempt to get thinner (jujur seh), its still ongoing little by little.

Lesson learnt last year, no need of drastic act as it wont last long.

Yakin Boleh!!

Supercharge Your Metabolisme! : Part 2.2

2011-03-04T15:46:00.002+08:00

Part 2.2: Eat Your Way Slim

2. Fill up on smart foods.

Start by serving yourself protein at every sitting, says Darwin Deen, MD, medical professor in the department of community health and social medicine at City College of New York and a coauthor of Nutrition for Life.

Not only does your body need it to help build lean muscle mass, but protein also takes more calories to digest. To get your fix, have low-fat yogurt at breakfast, chicken in your salad at lunch, and salmon for dinner.

Between meals, snack on protein-rich walnuts. They contain omega-3 fatty acids, which help promote weight loss by increasing your feelings of fullness, according to a recent study in the journal Appetite.

While you're at it, eat more foods that slowly release the sugar you need for sustained energy, like high-fiber fruits and veggies and whole-grain breads and pastas.

Munch a food high in fiber three hours before your workout and you'll also burn extra fat, a study at the University of Nottingham in England found.

Sipping java can also help. "Caffeine stimulates the production of adrenaline, which speeds up the metabolism," White says. Research shows that caffeine can significantly accelerate your burn. Just limit yourself to no more than two cups a day; too much caffeine can overtax your system, resulting, ironically, in fatigue.

Yoa kata : Protein intake. That's more like atkin diet. Where carb is big no no no. Tapi saya bersetuju dengan www.sususejat.com yang mana carbo maseh perlu dalam pyramid makanan kita Cuma dalam kadar yang sederhana atau sedikit. Macam complex carbo like rice tuh, bolehla paling dikit ambilnya. Ya berpatutan dong! Yang penting benonya, no fast food, no carbonated drinks, no junk food, less processed food. Cubalah kurangkan atau tiadakan. Pasti hidup kurang risiko penyakit.

Progress sekarang : Bukit perut menyusut, otot ketiak sakit(penangan push up)..wohoooooo

Should I Remove Them..Kesayangan...hmmm

2011-03-02T13:58:00.002+08:00

Kengkonon dah dua minggu mencuba realisasi resolusi. Tapi ari-ari bukak blog kat Sudut Carik Idea Nak Makan. Huh..jangan nak carik idea sangat lah. Semua sangat menggiurkan okeh!!!

So tengah konpius ni should i remove all of my kesayangan?? For the sake of what?? Tapi sume menggoda dan berkata..marilah cube..marilah cubeeee..waaaaarrggghh

Kuatkan iman, tingkatkan prestasi, tahankan napas, turunkan BMI!!!!!!!!!!!

Misi Supercharge Metabolisme (Tang Makan Pulak) : Part 2.1

2011-02-20T00:14:00.000+08:00

Part 2: Eat Your Way Slim

1. Don't skip meals.

We know you're superbusy, but make sure you grab lunch. "Simply chewing, digesting and absorbing food kicks your metabolism into gear," says Jim White, RD, a national spokesperson for the American Dietetic Association.

"The more frequently you eat, the more often it revs up." Conversely, missing a meal, or going too long between meals, brings your metabolism to a crawl. "Your body switches into starvation mode and your system slows down to conserve energy," White explains.

Keep your engine humming by having three healthy meals of 300 to 400 calories and two snacks of 200 to 300 calories every day, he advises.

Yoa : Alahai..tau tak bukan main susah nak stick to healthy meal tuh. Tang makan ni memang kalah la wei. Tapi tang makan ni jugaklah yang memberjayakan keberdietan. Yolah..makcik cubo lah Mr.White yeeeee...

Supercharge Metabolisme! : Part 1.3

2011-02-18T12:47:00.002+08:00

Part 1: Get Moving

3. Put some muscle behind it.

Too many women steer clear of weight machines, fearing that they'll bulk up. Or they work only their legs and skip their arms.

Don't make this mistake. A head-to-toe strength routine will turbocharge your calorie-blasting quotient. Add five pounds of muscle to your body and you can zap as many as 600 calories an hour during your workout, Olson says.

Be sure to choose a weight-lifting routine that targets your core, legs, arms, chest, and shoulders; challenging numerous muscles will help your body function like a calorie-burning machine, according to Goldsmith.

Yoa : Hah..dengor tu. Senam dari ujung rambut ke ibu jari kaki nun tau!

Oooo..weight lifting penting eh? Ni nak kena beli dumbbell nih. Agak guna batu lesung bole ke?? Huhuhuuuu.. Angkat Misz Nina jel ah..dia pon da 8kilo. Ibu..***pensan***

Supercharge Metabolisme! : Part 1.2

2011-02-17T13:14:00.002+08:00

Part 1 : Get Moving!

1. Kick Up Your Cardio

Aerobic intervals will help you maximize your burn, doubling the number of calories you torch during a workout, studies show. Intervals also keep your metabolic rate higher than a steady-pace routine does for as long as an hour after you stop exercising, according to Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama.

That means you could blast as many as 65 additional calories after your sweat session. The ideal metabolism-boosting interval routine is to "go hard for a couple of minutes, then take it down to an easier pace for a minute or two, and keep alternating like that throughout your workout," Talbott says.

Just pick your cardio carefully. Aim for exercises that require your body to work its hardest by using a lot of muscle groups, Talbott says. That means running is better than cycling. Or try a cardio circuit. "Do a variety of activities -- like running stadium stairs, jumping rope, and squat thrusts -- for two minutes each, aiming for a total of 10 minutes," Olson says. "That will really rock your metabolism."

Resolusi Yoa :

1. Gi ikut aerobic diorang buat kat bawah tiap petang.

2. To double the time in Part 1.1

Dah cecukup. Part 1.1 pon tak terbuat lagi sume dek non oi. Mak ni da tulang kurang kalsium. Little by little lerrrrr..janji buat tau!!!

Sambung lagi....

Misi Supercharge Metabolisme : Part 1.1

2011-02-11T14:00:00.001+08:00

Part 1: Get Moving!

1. Exercise more often.

Working out is the number-one way to keep your furnace cranking. The more lean muscle you have, the more calories you burn all day. That's because muscle uses energy even when you're resting. Exercise enough and you can help prevent the natural metabolic slowdown that can begin as early as your late twenties, according to Goldsmith.

Your amp-it-up game plan: five workouts a week. "Do three days of aerobic activity and two days of weight lifting," advises Shawn Talbott, PhD, an exercise physiologist, nutritional biochemist, and the executive producer of Killer at Large, a documentary about the U.S. obesity epidemic.

Yoa : This is soo true as somehow you have to burn those calories. There is no other way of doing it than MOVING!! Hunger is not moving dear. So resolusi to exercise more often termasuklah :

1. 1. No more elevator. Tangga is your new bestfriend!!! Aras 3 je maaaa…

2. 2. Bawak bebudak gi taman jalan kaki!! Jangan nak sedap naik keta. Bukan jauh pon!!

3. 3. Buat-buat ler melompat lepas subuh ngan skipping rope tu.

4. 4.Tak pon ikut exercise kat channel Li tu..pon best gak kan?

5. 5. Ajak-ajak le baba maen badminton. Paintball consider as exercise tak eh? Tak banyak kot.

…bersambung

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Understanding Metabolisme

2011-02-10T09:09:00.002+08:00

Dulu pernah study semua ni. Pastu lupa balik. Pastu skang da rasa kronik, rasa nak start balik. Moga2 kuat ler semangat becos last time it last for only 4 months or so. But it works. Cuma tu lah..semangat tak kuat. Godaan kanan kiri banyak naw. Sape leh tahan beb. Papepon lets start to zero back and try harder. Sebelom pape berlaku jom baca faktor penting yang kite kene jaga sepanjang resolusi baru ni. This article is extracted from fitnessmagazine.com.

The M Factor

Metabolism sounds mysterious and complicated, but it's actually pretty simple: It's the amount of energy (aka calories) our bodies need daily. About 70 percent of those calories are used for basic functions, such as breathing and blood circulation, says Rochelle Goldsmith, PhD, director of the Exercise Physiology Lab at Columbia University Medical Center. Another 20 percent is fuel for physical activity, including working out, fidgeting, walking, and even holding our bodies upright while standing. The remaining 10 percent helps us digest what we eat (it's true; eating burns calories!). The trouble begins when you consume more calories than your body needs to do these things: That's when you pack on the pounds.

You can partly thank your parents for the speed of your metabolism. Genes contribute to the levels of appetite-control hormones we have floating around in our bodies, Goldsmith explains. "Some people are genetically programmed to be active; they're naturally restless and use more energy," she says. Those are the lucky high-metabolism types.

Gender also plays a role. "The average man's metabolism is about 10 to 15 percent higher than a woman's," Goldsmith notes. That's mainly because men have more muscle mass than women do, which means they burn more calories. "Muscle does the work to help you move, while fat just sits there," says John Porcari, PhD, a FITNESS advisory board member and director of the clinical exercise physiology program at the University of Wisconsin-La Crosse. Not only that, but women's bodies are designed to hold on to body fat in case of pregnancy.

The good news is, you can make your metabolism faster, experts say, despite genetics and gender. These are the 10 simple secrets to boosting it big-time.

So tungguu......

Berlebihan Ini Menstresskan

2011-02-09T14:18:00.001+08:00

-Tidak menggambarkan kejadian sebenar ok-(yeee keeee..??)

Eergghh..

Keadaan diri agak stress kerana mengalami kemurungan berat badan berlebihan yang sukar dikawal oleh jiwa. Huhuuuu.. Banyak baju da tak boleh pakai da. Seluar jangan cakap la, tinggal 3 helai je leh pakai. Lain sume da bungkus masuk gobok belakang!!!

Aargghh..

Stress..stress. Makin kata stress makin ler banyak mencekiknya ni kang. Solution oh mr.solution. Come here to mummy. Need you badly.

Satu resolusi baru akan dibuat buat kesekian kalinya dalam masa terdekat ini memandangkan situasi amat mencemaskan. Tengok ar..satu dua hari ni pelan-pelan kayuh pikir apa yang nak diresolusikan. Tapi paling tak sanggup nak pisah ngan nasik la wei..camnooooo...????

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Today Is My Birthday

2011-01-12T11:33:00.001+08:00

Syukur Alhamdulilah di atas limpah kurniaNya, hari ini adalah hari jadi saya yang ke ..tuut tuut tuut tuuut tuuuut (nombor ini tidak terdapat dalam perkhidmatan kami!) huhuuuu.. I am so blessed to still hav my mom, my lovely super patients mr husband, da jewels of my heart da 4 stooges, the very supportive family and the very understanding frensz who is always there for me. Bersyukur di atas segala nikmatnya. Terima kasih Allah kerana memberi peluang lagi di atas muka bumi ini. Akan ku cuba gunakan masa yang ada ni sebaik mungkin. No looking back!!
Had a pre celebration last nite wit baba and d two kids. And missing the other two at kampung. Kakak is with abang to accompany him going to school. Abang oh abang..hope u'll survive. This shall be the start of your new life lah abang. So just bear with it these few weeks yeah. I know its tough and hard especially when we're not around but u're a strong smart kid what!!?? Ibu believe you can do it.
oh..I Love My Life!! Syukur ALHAMDULILLAH!!

Semalam Pergi Melaka Wonderland

2010-12-28T08:48:00.001+08:00

Seronottttt!! Berjaya pergi ke Wonderland. Ramai giler walaupon ari senin. Masing-masing mengejarkan da nak ujung-ujung cuti sekolah ni kan. Yang takde kene mengena dengan persekolahan pon sebok gak nak pergi (seperti kami!!) hahahaaa..tapapetahh..
Papepon..yesterday rocks!! The kids is having a great time especially misz nina. Kakak zara je lambat panas. Orang da nak balik baru dia berani turun air. Apa daaaaa...!! Tapi ekceli kalau nak banding..Gambang lagi best. Cuma tu lah..jauh naw!!
Malam kang update more info on this place..chow

Teringat Kat Abah

2010-09-03T16:09:00.001+08:00

Hari ni dah capai Ramadhan 24. Maknanya ada 7 hari lagi nak berada dalam bulan Ramadhan 1431H ni. Cepat betul masa. Dan ini maknanya sekejapan je lagi bakal menyambut Aidilfitri – tanpa abah disisi buat julung kalinya. Adus..rasa pedih dan sebak da mula terasa-rasa. Rasa dada ni berat dan penuh tak tertanggung sungguh. Tak dapat nak bayang pagi raya saat takbir berkumandang dari subuh..eerrgghh. Masih ternampak-nampak abah dok kat dapur teman mak bangun dari jam 4.30 pagi dok panaskan lauk kee..masak ketupat baru kee..tapi memang gitu lah. Tabiat tahunan loving couple tu, seawal 4.30 beb da bangun nak siapkan keperluan tekak anak-anak yang dok membongkang lagi ni ha. Kang atuk da siap atas moto nak gi solat raya..mula la cucu-cucu tmasuk bapak2 cucu menggelabah carik songkok la, butang lah, sampin bagai segala lah. Pastu yang pompuan selagi tak dengar bunyik moto atuk balik dari masjid, selagi tu tak siap. Dari jauh da dengar kang haa..baru la nk tepek bedak lah, tonyoh gincu lah..yang baru nak capai towel pon ada you!! Tu belum kira lagi persiapan masa bulan puasa tu. Abah la buat tu, abah la ni. Eeee..bestnya kenangan tu. Ok..sume da siap..abah ngan mak dok kat sofa maka beratur ler sume amik nombor. Wah..time ni kalo rasa agak taun tu memang dok degil semanjang..memang panjang la syahdu leleh nya. Tapi rasa tiap taun dosa menimbun. Ya Allah..apa aku dah buat ni. Cemana dengan dosa-dosa selepas raya taun lepas dengan abah? Taun ni da tak dapat peluk cium mintak ampun zahir batin ngan abah? (naik bulu roma kejap) Oh Tuhan..kau ampuni dosa-dosa abahku..dan Kau ampuni dosa-dosa diriku,suami, ibu, ibu mertua, arwah ayah mertua, anak-anak, adikberadik, guru-guru, rakan-rakan, kaum keluarga dan seluruh umat islam ini Ya Allah. Semoga damai dan aman abah di sana.
(Nukilan dipendekkan,,sebak teramat nih)