提升免疫力

無論是否在Covid-19大流行期或平常日子，我們每天都難免會接觸到各種各樣的病毒和細菌。為了避免受感染，除了良好的個人衛生習慣（如勤洗手）之外，提升自身免疫力也是非常重要的。

而免疫力就像思念，是一種很玄的東西，如影隨行。既看不到也摸不著，更沒有任何儀器來測量。

如果一定要擬人化之，我們大概可以把病毒和細菌比喻為敵軍，個人衛生和預防措施為城牆，則自身免疫系統就是保衛城池的軍士。不管城牆築得多高多堅固，難免會有一些敵軍殺入我們的城池。這時候就是免疫軍士挺身而出，殺敵報國的時候了。

提升免疫力的方法很多，而且都是老生常談。我從醫四分之一世紀，自認尚有資格和大家分享。綜合了以下幾點，都是些極容易做到、不花錢且還能省錢的方法。

1. 適量運動

運動就像軍士需要操練以提高戰鬥力。

而多大的運動量才足夠呢？

我認為每星期至少三次，每次至少30分鐘或汗水濕透衣服（視何者為後）。

2. 均勻的飲食

所謂大軍未動糧草先行，身體內的免疫大軍一樣得有豐富的營養來維持。

不暴飲暴食，不挑食，並多吃新鮮蔬果、豆類和高蛋白質的天然食物。

經濟允許的話當然也可服食保健品，但提醒大家的是大多數的營養成分都能在自然食物中獲取。

3. 不抽煙不酗酒

無需贅言，抽煙和酗酒（適量喝酒除外）絕對不是好事。

4. 充足休息

連年征戰很快就會兵疲馬憊發，休養生息很重要。

不熬夜、不過勞、充足睡眠和休息才能打一場又一場的持久戰。

5. 樂觀開朗

保持樂觀、開朗、積極的心態。就如利物浦的伊斯坦堡精神，即使在絕境中也有望反敗為勝。

世衛組織已在2020年3月11日將Covid-19定義為全球大流行病（Pandemic），表示這將是一場持久的抗戰，同時也意味著我們每一個人都很有可能在未來的某些時候難免會接觸到這病毒。在繼續盡力配合衛生部指南及做好防範措施之外，增強自身免疫力將會是戰勝病毒的關鍵。

儲存教育基金：SSPN篇

對於大多數的父母來説，為孩子準備大專教育費是他們其中最大的責任和負擔。而所謂“時間是儲蓄與投資的朋友”，因此我奉勸年輕的朋友們儘早開始儲蓄或投資。

對於儲存教育基金，最常見的便是購買儲蓄教育保單，而這的確是其中一個最好的方法，相信也很多朋友都會做。

而除了購買教育保單和各種投資工具之外，其實還有其他儲存孩子教育費的方法，我在此分享其中兩種，即國民教育儲蓄基金計劃(SSPN)和公積金（EPF）。在此需强調的是我不是什麽理財專家，也無意教人如何理財或從中獲利；這篇文章只是我的個人經驗分享。

先談談國民教育儲蓄基金計劃(SSPN)。大家也可以到它的官網瞭解和開戶頭。https://www.sspniplus.com.my/

什麽是SSPN？

SSPN是十多年前政府通過高等教育基金（PTPTN）推出的一個儲蓄計劃，分爲SSPN-i 和 SSPN-i Plus 兩種。
SSPN-i 是純儲蓄計劃，沒有强制需儲蓄的數目，家長可以隨時存入任何數額。
SSPN-i Plus 則是儲蓄加伊斯蘭保險計劃，類似教育保單。家長必須每月或每年固定存入一定的數額，其中大部分放在儲蓄戶頭，小部分作為繳交保費。

該選擇哪一個計劃得看個人所需。一般來説，如果家長已為自己買了保單，及只想要純儲蓄的話，可選擇SSPN-i計劃。

如何開戶頭？

18嵗以上的學生可以自己開設戶頭。
18嵗以下的孩子則必須由父/母/監護人開設聯名戶頭。
可以通過SSPN網站或到全國各地的高教基金局PTPTN開戶頭。

SSPN有什麽好處？

1. 戶頭裏的存款享有利息。
利息高低不一定，但一般上會比定存稍微高一點。過去三年，SSPN 派發4% 的年利。

2. 稅務減免
父/母/監護人可享有净存款（每年最高RM8000） 的所得稅減免。

3. 學生有資格申請PTPTN高教基金的貸學金
目前的條例是申請PTPTN貸學金的大專生必須擁有SSPN戶頭。

4. 一元對一元的免費保險。
存款餘額超過一千元的學生（不是父母）享有這福利，無需另外付費。

5. 自由存款或提款
基本上就像銀行普通儲蓄戶頭般，方便隨時存款任何數額。需用錢時提款程序也簡單。

6. 額外紅利
通過某些電子錢包來存款，可獲約2%的額外電子錢包現金紅利。但注意的是每筆交易電子錢包會徵收RM1的行政費用。

SSPN的缺點

1. 自由存款或提款
優點也是缺點。對於缺少理財紀律的家長，只怕總是存不到錢。


下一次有空再聊聊如何用公積金（EPF）來儲存教育基金。

三千年的風沙

公路寂寞地穿越遼闊的撒哈拉沙漠，筆直的延伸到無邊無際的蒼茫。我們從埃及南部城市阿斯旺出發，沿著這條寂寞公路行駛了三百公里，專程拜訪這座藏在沙漠深處的阿布辛貝神殿。

阿布辛貝神殿建於三千多年前，由古埃及歷史中最具雄才偉略的法老王拉美西斯二世所建。雖說是神殿，但整個殿裡外都是拉美西斯二世的雕像。因此這也是在政教合一的古代，把法老王神話的一個重要建築。

整個建築群中最震撼的是那四尊依山崖鑿建而成的巨型拉美西斯二世的摩崖雕像。這四尊雕像端坐在至少有兩人高的石座上，一個成人站在它腳下，大概只比它的腳踝稍微高一些。

三千多年前正是古埃及國力最鼎盛的時代，把神殿建在如此偏遠的埃及南部，目的是為了震懾南部各邦以宣示國威。法老的雕像太巨大了，人們來到這裡只能匍匐於他的腳下，俯首稱臣。

神殿位於納塞爾湖西岸，雕像面東而立。朝陽照耀下，雕像彷彿披上一層金光，莊嚴無比。雖然歷經了三千多年前的風沙，但雕工依然極為精緻，讓人驚嘆！
然而如此巨大的神殿，卻在古埃及王朝沒落後被撒哈拉的滾滾黃沙掩埋了兩千多年，一直到1813年才被西方考古學家重新發現。

探訪過法老拉美西斯二世的摩崖雕像的幾天後，我們來到開羅博物館，見到了他的木乃伊。

木乃伊展覽室在開羅博物館內，需另購門票參觀。小小一間展覽室，整十具歷代著名法老王的木乃伊躺在小小的玻璃櫃子裡。木乃伊並不恐怖，展覽室也絕不陰森，而遊客可以近距離的觀看這些木乃伊。多近的距離呢？如果把臉貼在玻璃櫃上，我們和這些木乃伊臉對臉的距離大約是一英尺。

我對其他的法老王不熟悉，唯有對拉美西斯二世的木乃伊特別感興趣。歷史記載拉美西斯二世九十嵗才去世，我們看到是一具老人的木乃伊，和雕像的英姿有很大的落差。雖然經過乾燥處理後，他的軀體已比生前收縮了不少，但皮膚毛髮都還保存得很完好。很難想像眼前這具木乃伊，便是三千多年前曾經叱吒風雲雄霸天下的法老王。

俱往矣！曾經多輝煌的豐功偉績、多遼闊的疆域領土，如今也只能躺在這小小玻璃櫃子內。拉美西斯二世的軀體經歷了三千年的風沙至少還能保留至今，而古代絕大多數的帝王卻連墳墓也不知所踪了。正如曹雪芹所說的：
世人都曉神仙好，唯有功名忘不了。
古今將相在何方？荒塚一堆草沒了！

木乃伊

探訪過巨大無比、已有三千多年歷史的古埃及法老拉美西斯二世的摩崖雕像的幾天後，我們來到開羅博物館，親眼見了他的木乃伊。

開羅博物館展出的古埃及文物非常多，一般都有幾千年的歷史，且大多都保存得很好。這些文物隨便一件放在世界上任何一間博物館，只怕已是鎮館之寶了。但堆在這裡，也只能讓我們這些對歷史認識不多的遊客走馬看花。

木乃伊展覽室在開羅博物館內，需另買門票參觀。小小一間展覽室，整十具歷代著名法老王的木乃伊躺在小小的玻璃櫃子裡。
木乃伊並不恐怖，展覽室也絕不陰森，而遊客可以近距離的觀看這些木乃伊。多近的距離呢？嗯，如果你把臉貼在玻璃櫃上，你和這些木乃伊臉對臉的距離大約是一英尺。

我對其他的法老王都不熟悉，但到訪過阿布辛貝神殿之後，自然而然的對拉美西斯二世的木乃伊特別感興趣。這位三千多年前雄霸天下的法老王，軀體和毛髮都還保存得很完好。只不過經過乾燥處理，他的軀體應該已比生前收縮了不少。很難想像眼前這具木乃伊，便是曾經叱吒風雲的霸主。

俱往矣！多少豐功偉績、多大的疆域領土，如今也只能躺在這小小玻璃櫃子內。

拉美西斯二世至少還有木乃伊留至今日，而古代絕大多數的帝王將相卻連墳墓也不知所踪了。

曹雪芹說得好：
世人都曉神仙好，唯有功名忘不了。
古今將相在何方？荒塚一堆草沒了！

阿布辛貝神殿與拉美西斯二世

公路寂寞地穿越遼闊的撒哈拉沙漠，筆直的延伸到無邊無際的蒼茫。

我們凌晨四點從阿斯旺出發，沿著這條寂寞公路行駛了三百公里，專程拜訪這座藏在沙漠深處的阿布辛貝神殿。

建於三千多年前的阿布辛貝神殿，最震撼的是那四座依山崖鑿建而成的巨型拉美西斯二世的摩崖雕像。拉美西斯二世是古埃及國力鼎盛時期最雄才大略的法老王，地位相當於中國的漢武帝和唐太宗。

這四個雕像有多大呢？
它們端坐在一個至少有兩人高的石座上。而以我的目測，如果一個成人站在它腳下，大概只比它的腳踝稍微高一些。

雖說是神殿，但整個殿裡外都是拉美西斯二世的雕像。因此這也是在政教合一的古代，把法老王神話的一個重要建築。

而把神殿建在如此偏遠的埃及南部，目的是為了震懾南部各邦，宣示國威。法老的雕像太巨大了，人們來到這裡只能匍匐於他的腳下，俯首稱臣。

神殿位於納塞爾湖西岸，巨型雕像面東而立。朝陽照耀下，雕像彷彿披上一層金光，莊嚴無比。雖然歷經了三千多年前的風沙，但雕工依然極為精緻，讓人驚嘆！

如此巨大的神殿，卻在古埃及王朝沒落後被撒哈拉的滾滾黃沙掩埋了兩千多年，一直到1813年才被西方考古學家重新發現。

Hot air balloon ride in Luxor Egypt

Our first hot air balloon ride was an amazing experience.

Woke up early before 4am to wait for the transport to the east band of Nile. There were about 20 passengers sharing a balloon. Our pilot was very experienced and spoke well English. The balloon took off very smoothly, and before I realized we're already up in the cool and fresh morning air.

The weather was excellent, the wind was calm and gentle. We were so lucky to witness the sun rising slowly across the River Nile. It's so beautiful my limited vocabulary failed to describe it.
The sky was getting brighter as we floating smoothly in the air. We could see more clearly now the spectacular views of picturesque landscape and blue sky. We floated slowly over the Nile, the Safari desert, vegetable farms, and Kings' Valley which was an important historical ruin of ancient Egypt. 

After 50 minutes in the air we finally landed softly on the desert. 

Ecotrail Putrajaya 2019

Event: Ecotrail Putrajaya 50km
Venue: Taman Botani, Putrajaya
Date: 26/10/2019
Time: 7.00am
Actual Distance: 53km
Time: 8:16:22
Shoes: Asics Sonama 2

Running Ecotrail Putrajaya 2019 wasn't in my initial plan at all. One fine day at the end of September my friend Steven Ong, a well known elite ultra runner, contacted me and invited me to join.  I've been running road races for 10 years, but have never had the courage to try any trail yet, let alone the ultra distance of 50km.

I contemplated Steven's offer for almost three days before I finally gathered enough courage to sign it up. By then it's only less than a month to the race, and I was totally unprepared. And I didn't even have a pair of trail running shoes!

After gotten my trail shoes with a discounted price of RM149 (Asics Sonama), I started my trail training at a small hill near my house. Every evening after work, I trained for about an hour trekking up and down the hill. Besides, I also trained at Bear Hill in a couple of times. One week before Ecotrail Putrajaya, I joined my very first 8km trail run. Which I managed to complete without much difficulty.

Training at my backyard.

Ecotrail Putrajaya 50km category was flagged off at 7am at Taman Botani. Together with another one hundred runners, I started slowly and with persistent pace.

The first 10km was running the path and trails around Taman Botani, which were generally manageable. After 10km mark the sun came out and weather was getting very hot. We ran along the main roads of Putrajaya under the scorching sun to reach WS2 at 21km mark.

After refilled my water bag I continued my journey to climb up to a hilly road in a very quiet park. I ran along the deserted road happily oblivious of a signage indicating a turn into the jungle. By the time I realized I must have missed the route, I was quite panic and took out my phone to check my location. The location map confirmed that I had overshot for almost a km.

Devastatingly, I turned and slowly ran back. A worker in the park offered to drive me back with his motorbike, but I declined. After about a km I finally found my correct way which was a small trail leading to the jungle.

I've never thought such jungle existed in the morden city of Putrajaya. The terrain was not especially steep and technical, but slippery after a whole week rain. I struggled quite a lot in the jungle until I finally reached the WS3 located at 30km.

After a brief stop, the journey became even tougher. After miles of very steep hills I reached a small town near Kajang. The time was about 1pm and the heat was almost unbearable. An ice cream vendor passing and deliberately slowed down. I was so craving for the sweet cold ice cream, but unfortunately I forgotten to bring some cash.

Then at km-38 I bumped into a herd of buffaloes by the lake. There must be more than a hundred of them, and it's my first encounter with such a big buffaloes. The "cowboy" repeatedly chanting "mandi mandi mandi!"  And to my amusement, the buffaloes jumping one by one into the lake.

Picture by Alvin Tew

At km-40 was the final WS4, lunch was served. There were rice, curry chicken, fried eggs, vegetable and sambal. I was too exhausted I only managed to swallowed a small scoop of rice with two eggs.

"What doesn't break you makes you stronger." My good friend Lee Lee sent me this message. I pondered it while continued fighting, and I just couldn't agree more about it.

I always learned and thrived via distance running. Approaching 50, maybe physically I'm not as strong as the younger me, but my mental is strengthening with age.

The rain was getting more heavy. Luckily the remaining route was road and no more hills to climb. At 47km I received a text message from my wife, informing that she and our two children were waiting at the finish point.

Be it a 5km or 100km, finishing a race is always the most exhilarating moment.Finishing Ecotrail Putrajaya 2019 in the rain was especially meaningful and comforting for me, knowing that my wife and children were awaiting at the finish line.

It's tough, but the tough is what makes it great.

Ecotrail Putrajaya 50km is my first attempt of ultra trail running. It's probably my toughest race so far.

As a newbie on the ultra trail, I made a mistake for missing a turn in the jungle and hence got a bonus of extra 2km. There's also over distance for 1km, so I ended up running 53km in total.

Anyway, I was happy and proud of myself for completing this challenge. Will I be doing any more ultra trail run? Well, I really have no answer at the moment.