JIKA BERSENAM IKUTLAH KEMAMPUAN

IKUT LA KEMAMPUAN !

Jika ditanya kepada pakar senaman apakah yang dimaksudkan dengan kecergasan pasti jawapan diberikan berbeza-beza bergantung kepada daya ketahanan yang ada pada tubuh badan seseorang. Keadaan ini sama dengan atlet dalam sesuatu bidang sukan apabila mereka terpaksa melalui ujian tertentu berlari, angkat berat mahupun berenang untuk mencapai tahap kecergasan yang diinginkan. 

Namun, bagaimana pula dengan individu yang melakukan senaman bukan sahaja bertujuan untuk menjalani ujian prestasi kecergasan peribadi? Adakah mereka perlu melakukan senaman berat untuk mencapai tahap yang mereka ingin dan impikan!

 

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Dalam hal ini adalah sangat penting seseorang itu mendapatkan latihan kecergasan yang tersusun dan seimbang mengikut kemampuan kita. Jika mereka lebih selesa dengan berlari ia boleh dilakukan setiap hari dengan meningkatkan kadar larian pada setiap hari.

Begitu juga sekiranya individu itu gemar ke gimnasium menggunakan peralatan, ada pelbagai alat bantu yang boleh digunakan dan dicuba dan ianya bergantung kepada tahap kemampuan masing-masing.

Setiap individu memerlukan satu latihan asas bagi menyokong kestabilan teras iaitu mengimbangi badan yang rendah untuk mendapatkan kekuatan tenaga bagi melakukan aktiviti seperti berlari, melompat, mengangkat objek berat, zumba, merangkak, senaman ringan dan ianya mesti secara berulang dan elakkan mengganggu sistem otot kita.

Terdapat pelbagai ujian kecergasan yang dapat membantu membentuk bahagian tertentu seperti kaki dan peha, bahagian teras iaitu perut dan dada dan bahagian atas badan kita (tangan dan bahu). Latihan senaman ini pula bukan hanya dilakukan sekali, sebaliknya ianya harus dijadikan aktiviti rutin harian, mingguan ataupun rutin latihan bagi mendapatkan susuk tubuh yang diidamkan seperti seorang atlet bina badan ataupun renang. Sesungguhnya dengan melakukan aktiviti berenang dapat membentuk tubuh badan yang terbaik dengan latihan berterusan.

Semua latihan kecergasan ini boleh dilakukan di gimnasium sama ada menggunakan dumbbell sebagai alat sokongan atau bola senaman. Antaranya chest press, shoulder press, plank dan torso rotation yang memberikan tumpuan kepada pembentukan otot pada bahagian dada, tangan dan juga kaki. Terdapat beberapa panduan yang boleh diikuti pada mereka yang baru melakukannya.

 

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Antaranya seperti berikut:

1. JANGAN LAKUKAN LATIHAN TERLAMPAU 

Kebanyakan  individu yang menjalani latihan di gimnasium biasanya akan terus melakukan bench press, incline bench press atau decline bench press, tidak cukup dengan barbell, mereka menggunakan dumbbell. Namun, sebenarnya untuk membesarkan otot dada tidak memerlukan latihan yang banyak. Apa yang diperlukan adalah senaman jenis tolakan seperti bench press dan incline press. 

2. LATIHAN BUKA TANGAN

Jika selama ini anda melakukan bench press dengan satu kedudukan tangan, apa kata buka tangan sedikit sehingga anda betul-betul, rasa pada bahagian dada. Tidak guna anda hanya boleh mengangkat bebanan, tetapi tidak melakukannya dengan bersungguh-sungguh. Sebaliknya lakukan latihan dengan mengerjakan otot dada dan bahu secara selari kerana kedua-duanya saling berkaitan.

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3. SENAMAN DI BAHAGIAN ATAS BADAN

Majoriti lelaki memiliki kelemahan pada bahagian atas badan seperti dada dan juga lengan. Oleh itu, mulakan senaman dengan memberikan tumpuan pada bahagian ini.

4. JANGAN LAKUKAN LATIHAN TERLALU LAJU

Dalam sesi latihan biasa anda tidak perlu melakukan pergerakan terlalu laju. Jika mengikut sistem latihan biasa, lakukan dalam empat saat turut dan juga naik. Keadaan ini membuatkan otot kita akan benar-benar bekerja. Jika sudah berjaya sekali, cuba buat jenis letupan (explosive) iaitu naik dan juga turun selaju mungkin dan ini hanya boleh dilakukan dalam masa dua minggu sekali.

5. LAKUKAN LATIHAN TEKAN DADA

Apabila melakukan bench press ataupun dumbbell press, apabila berada di atas, tekankan atau flex dada anda, kemudian baru menurunkan bebanan. 

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@ Jackie San

Why Depression Happen ?

What Is Depression Mean ?

Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you fell, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease a person's ability to function at work and at home.

Depression symptoms can vary from mild to severe and can include :

a. Thoughts of death or suicide
b. Difficulty thinking, concentrating or making decisions
c. Feeling worthless or guilty
d. Increase in purposeless physical activity (e.g., hand-wringing or pacing) or slowed movements and speech (actions observable by others)
e. Loss of energy or increased fatigue
f. Trouble sleeping or sleeping too much
g. Changes in appetite - weight loss or gain unrelated to dieting
h. Loss of interest or pleasure in activities once enjoyed
i. Feeling sad or having a depressed mood.

Several symptoms must last at least two weeks for a diagnosis of depression.

Also, medical conditions (e.g., thyroid problems, a brain tumor or vitamin deficiency) can mimic symptoms of depression so it is important to rule out general medical causes.

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Depression affects an estimated one in 15 adults (6.7%) in any given year. And one in six people (16.6%) will experience depression at some time in their life. Depression can strike at any time, but on average, first appears during the late teens to mid- 20s. Women are more likely than men to experience depression. Some studies show that one-third of women will experience a major depressive episode in their lifetime.

Depression Is Different From Sadness or Grief/Bereavement

The death of a loved one, loss of a job or the ending of a relationship are difficult experiences for a person to endure. it is normal for feelings of sadness or grief to develop in response to such situations. Those experiencing loss often might describe themselves as being "depressed".

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But being sad is not same as having depression. The grieving process is natural and unique to each individual and shares some of the same features of depression. Both grief and depression may involve intense sadness and withdrawal from usual activities. They are also different in important ways:

a. Some people, the death of loved one can bring on major depression. Losing a job or being a victim of a physical assault or a major disaster can lead to depression for some people. When grief and depression co-exist, the grief is more severe and lasts longer than grief and depression, they are different. Distinguishing between them can help people get the help, support or treatment they need. 

b. In grief, self - esteem is usually maintained. In major depression, feelings of worthlessness and self-loathing are common.

c. In grief, painful feelings come in waves, often intermixed with positive memories of the deceased. In major depression, mood and or interest (pleasure) are decreased for most of two weeks.

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Risk Factors For Depression

Depression can affect anyone - even a person who appears to live in relatively ideal circumstances.

Several factors can play a role in depression are:

a. Environmental Factors :
    - Continuous exposure to violence, neglect, abuse or 
      poverty may make some people more vulnerable to 
      depression.

b. Personality :
    - People with low self - esteem, who are easily 
      overwhelmed by stress, or who are generally pessimistic 
      appear to be more likely to experience depression.

c. Genetics :
    - Depression can run in families. For example, if one 
      identical twin has depression, the other has a 70 percent 
      chance of having the illness sometime in life. 

d. Biochemistry :
    - Differences in certain chemicals in the brain may 
      contribute to symptoms of depression.

How Is Depression Happens ?

Depression is among the most treatable of mental disorders. Between 80 percent and 90 percent of people with depression eventually respond well to treatment. Almost all patients gain some relief from their symptoms.

Before a diagnosis or treatment, a health professional should conduct a thorough diagnostic evaluation, including an interview and possibly a physical examination. In some cases, a blood test might be done to make sure the depression is not due to a medical condition like a thyroid problem. The evaluation is to identify specific symptoms, medical and family history, cultural factors and environmental factors to arrive at a diagnostic and plan a course of action.

a. Medication :

Brain chemistry may contribute to an individual's depression and may factor into their treatment. For this reason, antidepressants might be prescribed to help modify one's brain chemistry. These medications are not sedatives, "uppers" or tranquilizers. They are not habit - forming. Generally antidepressant medications have no stimulating effect on people not experiencing depression.

Antidepressants may produce some improvement within the first week or two of use. Full benefits may not be seen for two to three months. If a patient feels little or no improvement after several weeks, his or her psychiatrist can alter the dose of the medication or add or substitute another antidepressant. in some situations other psychotropic medications may be helpful. It is important to let your doctor know if a medication does not work or if you experience side effects.

Psychiatrists usually recommend that patients continue to take medication for six or more months after symptoms have improved. Longer - term maintenance treatment may be suggested to decrease the risk or future episodes for certain people at high risk.

b. Psychotherapy :

Psychotherapy, or "talk therapy," is sometimes used alone for treatment of mild depression; for moderate to severe depression, psychotherapy is often used in along with antidepressant medications. Cognitive behavioral therapy (CBT) has been found to be effective in treating depression. CBT is a form of therapy focused on the present and problem solving. CBT helps a person to recognize distorted thinking and then change behaviors and thinking.

Psychotherapy may involve only the individual, but it can include others. For example, family or couples therapy can help address issues within these close relationships. Group therapy involves people with similar illnesses.

Depending on the severity of the depression, treatment can take a few weeks or much longer. In may cases, significant improvement can be made in 10 to 15 sessions.

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c. Electroconvulsive Therapy (ECT) :

Is a medical treatment most commonly used for patients with severe major depression or bipolar disorder who have not responded to other treatments. It involves a brief electrical stimulation of the brain while the patient is under anesthesia. A patient typically receives ECT two to three times  a week for a total of six to 12 treatments. ECT has been used since the 1940s, and many years of research have led to major improvements. It is usually managed by a team of trained medical professionals including a psychiatrist, an anesthesiologist and a nurse or physician assistant.

d. Self - help And Coping :

There are a number of things people can do to help reduce the symptoms of depression. For many people, regular exercise helps create positive feeling and improve mood. Getting enough quality sleep on a regular basis, eating a healthy diet and avoiding alcohol (a depressant) can also help reduce symptoms of depression.

Depression is a real illness and help is available. With proper diagnosis and treatment, the vast majority of people with depression will overcome it. If you are experiencing symptoms of depression, a first step is to see your family physician or psychiatrist. Talk about your concerns and request a thorough evaluation. This is a start to addressing mental health needs.

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@ Jackie San

A Day In The Life Of The Jos

Digital technology empowers young people to do things that were nearly impossible to even imagine a generation ago: to communicate and collaborate with other people any time and any where; to instantly find information on nearly anything; to make media and then share their creations with audiences worldwide. But do youth have the skills to manage the risks that come with these activities and or to take full advantage of the opportunities these technologies offer? Can they tell the difference between an ad and a reliable article ? Do they know how what to do when they witness someone being mean online ? Do they know how to make sure that not everyone gets to see their personal photos ?

A Day In The Life Of The Jos  is a comprehensive digital citizenship tutorial that prepares students in grades six to eight to deal with all of the issues they face when using digital technology - from online privacy, to cyberbullying, to recognizing what's real and what's fake online. Reported by MediaSmarts, this company has worked with Dr. Sana maqsood of Cartleton University's Human oriented Research in Usable Security Lab to create an educational game that will allow students to apply the skills they learn directly to their actual lives, while still being engrossing and fun to play. MediaSmarts achieved this by drawing on Young canadians in a Wired World research study, which provided us with a vivid portrait of the lives of Canadian kids online, to craft scenarios that were funny, realistic and relatable to young people while giving them meaningful choices to make within the game's story. From the collaboration, able to evaluate the game at different stages of its design process to make sure that youth who played the game showed measurable improvement in how well they understood digital literacy concepts, and how likely they were to make positive choices online, both immediately after playing the game and in post-test evaluations one week later.

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The game takes place over five "days" in the lives of Jo and Joise, a brother and sistem who face challenges that were field-tested with our youth evaluators to be realistic and relatable, from making a decision about whether to post an embrassing photo of a friend to responding to "trash talk" in an online game. Feedback on their decisions comes through Jo and Josie's social media fedds, letting them see the consequences of their decisions. At the end of each day, students are given a score and an overall recap of their choices and the consequences of those choices, encouraging them to replay the game several times and see new content. In a classroom setting, this also leads to more valuable group discussion since each student will have a different experience playing the game.

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While the game teaches plenty of practical digital citizenship skills, there's also an emphasis on the ethical dimension of each topic covered. For example, the "day" focused on cyberbullying explores the responsibility that witnesses to cyberbullying have to do something about it, the scenario on privacy explores questions around sharing other people's content, and the "day" that looks at "fake news" and other online authentication issues shows that we have a duty to only share information that we know for sure is reliable.

To help teachers integrate A Day in the Life of the Jos into their classroom practice, the tutorial tracks student's scores on each task as well as their overall scores for each "day" played, and allows teachers to monitor their progress as they complete it. It also comes with a comprehensive teacher's guide, pot-activity quizzes and charts that show hot it meets curricular expectations for each province and territory.

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@ Jackie San

BERHIJAB ITU TAK SEMUANYA 100 % BAIK !

Daripada Berhijab Kini Dedah Sebahagian Tubuhnya !

Pelakon yang pernah popular suatu ketika dahulu kembali menjadi sebutan apabila tampil dengan aksi mengghairahkan papar tubuh badan.

Zarina Anjoulie sekali lagi mencetuskan kontroversi apabila memaparkan dirinya tidak lagi bertudung dan lebih mengejutkan kerana tampil tidak berpakaian.

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Malah Zarina yang juga dikenali seorang yang lantang bersuara dan pernah mendedahkan beberapa cerita panas selebriti, sekali lagi menjadi bualan apabila pelakon itu memuat naik video di Insta Story memaparkan dirinya tidak bertudung dan mendedahkan besar payudaranya kepada tatapan umum.

Menerusi perkongsian tersebut, netizen turut tertanya-tanya apa yang terjadi pada Zarina. Adakah bertudung hanya lakonan atau trend masa kini artis Malaysia ???

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Tweet tersebut mendapat perhatian pengguna lain namun rata-rata netizen seolah tidak terkejut dengan penampilan pelakon murahan tersebut.

Netizen juga meluahkan rasa kesal akibat perbuatan Zarina Isu Berhijab menjadi sasaran masyarakat penganut agama lain yang memandang buruk tentang Agama Islam.Ianya memburukkan juga wanita yang bertudung seumpama hanya sekadar menutup aib dan keburukan mereka selama ini.

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@ Jackie San

Sejak 2016 kes bunuh diri Meningkat

Lebih 300 Kes Bunuh Diri Dilaporkan Sejak 2014 !

PARLIMEN
Sebanyak 356 kes bunuh diri dilaporkan berlaku di seluruh negara dari Tahun 2014 hingga Jun 2019, persidangan Dewan Rakyat dimaklumkan hari ini.

Timbalan Menteri Kesihatan Dr Lee Boon Chye berkata dari jumlah itu termasuk 69 kes turut melibatkan bukan warganegara Malaysia.

"Bagi menghadapi masalah ini, KKM (Kementerian Kesihatan) telah menyediakan perkhidmatan saringan dan rawatan bagi masalah kesihatan mental di 60 buah hospital kerajaan, 1,001 Klinik Kesihatan di peringkat kesihatan primer dan Laporan dari Pusat Komuniti kesihatan Mental sebanyak 25," katanya dalam sesi soal jawab secara lisan di Dewan Rakyat, hari ini.

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Beliau turut menjawab pertanyaan RSN Rayer (PH-Jelutong) yang ingin tahu langkah akan diambil Kementerian Kesihatan untuk mengurangkan kejadian bunuh diri yang semakin meningkat dari tahun ke tahun di negara ini.

Dr Lee berkata KKM mempunyai 400 pakar psikiatri di seluruh fasiliti di bawah kementerian itu dan seramai 298 'family medicine specialist' yang boleh memberikan nasihat rawatan bagi mereka yang menghadapi masalah kemurungan.

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Selain itu, Dr Lee berkata antara aktiviti kesedaran kesihatan mental lain yang turut dilaksanakan adalah menerusi Kempen Cara Hidup Sihat yang memfokuskan kepada menangani stress.

Selain itu, beliau berkata program kesihatan mental dalam komuniti turut menawarkan perkhidmatan di klinik kesihatan yang meliputi aktiviti promosi dan pengesanan awal melalui saringan untuk mengesan tahap stress, keresahan dan kemurungan serta individu yang berisiko mengalami masalah kesihatan mental serta pelaksanaan intervensi.

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Menjawab soalan tambahan Dr Kelvin Yii Lee Wuen (PH-Bandar Kuching) berkenaan daftar bunuh diri yang perlu dikaji semula, beliau berkata kementerian berhasrat untuk melaksanakannya pada tahun hadapan.

"Namun, sebelum daftar boleh dibangunkan, kita kena 'decriminalised' (tidak dikategorikan sebagai perbuatan jenayah) bunuh diri kerana jika tidak berbuat demikian, bunuh diri tidak akan dilaporkan dan daftar tidak akan lengkap.

"Bukan sahaja kita sokong supaya 'decriminalised' bunuh diri oleh kerana daftar, tetapi kita juga menyokong kerana tidak mahu mereka yang cuba bunuh diri dan perlukan rawatan, dihukum sekali lagi," katanya yang turut mencadangkan supaya Seksyen 305, 306 dan 309 Kanun Keseksaan dikaji semula.

Kerajaan sebelum ini dilaporkan sedang mengkaji dan berunding di peringkat nasional dengan beberapa pihak berkepentingan dalam usaha untuk meminda undang-undang bagi mengeluarkan jenayah cubaan bunuh diri daripada Kanun Keseksaan.

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@ Jackie San

Kerajaan Sarawak Bantu Pelajar Bayar Balik PTPTN

KUALA LUMPUR: Kerajaan Sarawak akan membantu anak-anak negeri untuk membayar balik Pinjaman Tabung Pendidikan Tinggi Nasional (PTPTN) bagi meringankan bebanan kewangan mereka. 

Ketua Menteri Sarawak Datuk Patinggi Abang Johari Tun Openg berkata kabinet negeri telah membincangkan perkara ini baru-baru ini dan akan mencari dana bagi tujuan berkenaan.

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"Cuma buat masa ini, kita masih mencari mekanisme terbaik sama ada kita beri dana khas kepada peminjam untuk mereka membayar balik hutang PTPTN mereka.

"Bagi masa dalam masa enam(6) bulan untuk kita mencari formula supaya semua anak Sarawak tidak susah untuk membayar hutang lagi," katanya pada Sesi Town Hall #TanykAbangJo sempena Program Lan Berambeh Anak Sarawak (LBAS) 2019 di Pusat Pameran dan Perdagangan Antarabangsa Malaysia (MITEC) di sini, hari ini.

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Sesi berkenaan yang menyaksikan Ahli Parlimen Petra Jaya Datuk Seri Fadillah Yusof sebagai moderator dihadiri kira-kira 5,000 orang anak Sarawak yang belajar dan bekerja di Semenanjung Malaysia.

Abang Johari berkata, kini apa yang penting kerajaan negeri akan mencari dana agar anak-anak Sarawak dapat membayar hutang pinjaman mereka sekali gus tanpa keberhutangan lagi.

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Selain itu katanya kerajaan juga akan memberi pinjaman serta biasiswa dari dananya sendiri yang akan diuruskan oleh Yayasan Sarawak khas untuk anak kita.

Pada masa yang sama beliau juga memberitahu kerajaan kini telah menganjurkan Progras Abas Orang Kamek di beberapa Institusi Pengajian Tinggi (IPT) Semenanjung Malaysia untuk mengangkat Kebudayaan Sarawak.

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Maka itu katanya jika ada institusi memerlukan peruntukan untuk menganjurkan perayaan seperti Hari Gawai di IPT kerajaan akan mempertimbangkannya.

Hadir sama Timbalan Ketua Menteri Tan Sri Datuk Amar James Masing, Pengerusi pengelola LBAS 2019 juga Ahli Parlimen Bintulu Datuk Seri Tiong King Sing serta menteri-menteri kabinet lain.

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@ Jackie San

50 Peratus Kos Pembinaan Jambatan Btg Lupar, Sarawak Kerajaan Persekutuan Mungkir Janji

KERAJAAN PERSEKUTUAN PERLU TUNAIKAN APA YANG DIKATA, 50 PERATUS KOS PEMBINAAN JAMBATAN BATANG LUPAR, SRI AMAN SARAWAK

ROHANI, KUCHING: 

Kerajaan Persekutuan di bawah Pakatan Harapan (PH) mesti mengotakan apa yang dikatakan (janji) dan perlu membuat bayaran balik 50 peratus kos pembinaan Jambatan Batang Lupar, Sri Aman kepada kerajaan Negeri Sarawak.

Ahli Parlimen Batang Lupar, Datuk Seri Rohani Abdul Karim berkata seperti dipersetujui dengan kerajaan terdahulu di bawah Barisan Nasional (BN), 50 peratus daripada kos pembinaan jambatan yang dianggarkan bernilai kira-kira RM 800 juta akan dibiayai kerajaan persekutuan.

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Bagaimanapun ujarnya, selepas berlaku peralihan kuasa Mei 2018 lalu, kerajaan persekutuan sekarang di bawah pentadbiran PH tidak mengotakan janji untuk membina jambatan berkenaan malah projek tidak diteruskan.

Oleh demikian katanya, demi kesejahteraan Rakyat Sarawak, Ketua Menteri Datuk Patinggi Abang Johari Tun Openg dan Kerajaan Negeri Sarawak dalam Belanjawan Sarawak 2019 mengumumkan pembinaan jambatan sepanjang 5.1 kilometer itu.

"Sepatutnya Kerajaan Persekutuan yang bersetuju dan meluluskan pembiayaan 50 peratus daripada kos pembinaan ini.

"Masih menggesa di sini agar Kerajaan Persekutuan Pakatan Harapan mesti mengotakan janji dan mesti membuat bayaran balik 50 peratus kos pembinaan Jambatan Batang Lupar kepada Kerajaan Negeri Sarawak, " katanya ketika membahas Rang Undang-Undang Perbekalan 2020 (Belanjawan 2020) di Parlimen pada Rabu.

Menurutnya pembayaran balik itu akan digunakan Sarawak untuk meneruskan pembangunan infrastruktur di Sarawak meliputi rangkaian jalan-jalan pesisir dan Jalan Utama Kedua yang memerlukan kos yang tinggi.

Rohani berkata Belanjawan 2019 hingga 2020 saya tidak nampak janji ini dikotakan dan bagi rakyat tempatan merupakan janji yang tidak ditunaikan serta menidakkan pembangunan lebih sejahtera kepada Rakyat di Negeri Sarawak.

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"Di mana yang dikatakan kemakmuran bersama, " soalnya sambil menambah Sarawak tidak mendapat agihan peruntukan yang adil dalam Belanjawan 2020.

Beliau berkata janji-janji semasa penubuhan Malaysia iaitu Perjanjian Malaysia 1963 (MA63) harus menjadi azimat yang mesti diteruskan walaupun apa jua keadaan.

Rohani berkata Belanjawan 2020 tidak memperuntukkan dana bagi menambah baik semua jelapang padi di Malaysia termasuk Jelapang Padi Batang Lupar yang masih dalam pembangunan.

Menurutnya, semua jelapang padi negara dijaga dan sentiasa ditambah baik untuk memastikan tahap sara diri (SSL) sebanyak 70 peratus atau lebih dapat dikekalkan.

"Jelapang Padi Batang Lupar hanya diwujudkan pada 2014, sebagai teraju utama jelapang padi negara yang baharu dan pertama di Sarawak bagi menampung SSL negara sebanyak 30 peratus.

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"Kalau Jelapang Padi Batang Lupar mula produksi dengan sasaran 30 peratus SSL, bermakna Malaysia tidak perlu mengimport beras dari luar," katanya.

Projek Jelapang Padi Batang Lupar jika diteruskan dapat memberikan manfaat dan kesejahteraan kepada pesawah-pesawah di kawasan Lingga-Banting, Seduku, Stumbin, Bijat, Gran dan di kawasan Entulang.

@ Jackie San