關於 instance type ，我們在網路上蒐集到這些相關的討論、資訊與評價

本篇文章作為一個經驗談，探討於 AWS EKS 的環境中要如何避免 IP 發放完畢。
對於 Kubernetes 來說，CNI 負責的功能主要有兩個，分別是 IPAM 以及 Network Connectivity.

公有雲管理的 Kubernetes 為了讓整體操作環境可以與其雲端內的其他元件有更好的整合，通常都會開發屬於自己的 CNI 系統，譬如 Azure, AWS, Google 都有這方面的設計。
這種設計的最大好處就是可以將 Pod 使用的 IP地址透過本來 VPC 內的設計去管理，而本文要討論的就是 AWS EKS 環境中可能會遇到的 IP 地址分配問題。

EKS 預設會使用 AWS VPC CNI 來提供相關服務，其底層實作主要牽扯到底層 ENI 的配置與設定，主要會影響到底還有多少個 IP 地址可以用來分配給新的 Pod 使用。

從 Cluster 的角度來看，要先注意的 VPC 內的網段設定，如果一開始分割的子網段是/28，這情況下你整個叢集內只能有30個左右的 IP 地址可以發放，這數量根本完全不太夠使用。

從單一節點的角度來看，要注意每個節點上可以配置多少個 ENI 以及每個 ENI 能夠配置多少網卡
該 CNI 分配 IP 時會先想辦法把現有網卡上面能夠分配的 IP 填滿，一旦填滿就會創立新的網卡，接者繼續分配 IP，當運行的 Pod 數量超過節點上現時就沒有辦法繼續分配 IP。
官方針對這種情況提供了一個公式去計算
(Number of network interfaces for the instance type × (the number of IP addressess per network interface - 1)) + 2

對於一個 m5.large 的機器來說，支援三張 ENI，且每個都有 10 個 IP 可以分配，因此根據上述公式
(3*(10-1))+2 = 29, 意味 m5.large 的機器上最多只能運行29個不使用 hostnetwork:true 的 Pod。

為了解決這些問題，作者提出了兩個想法，分別是
1. Adding additional IPv4 CIDR blocks to VPC
2. Change VPC CNI to Calico CNI

對這兩個想法有興趣的可以參考原文囉
https://matiaszilli.medium.com/avoiding-ip-consumption-in-amazon-eks-32fc7320253d

【四季養生之道】春困不是病

⭐但春困帶來多種身體不適症狀
⭐調節生活適應季節交替
#星期一踢走BlueMonday

欠幹勁？以祛濕茶抗春困！
春天到了，煙霧繚繞的景色充滿詩意，但人總是欠缺幹勁、呵欠連連，是作病嗎？中醫理論認為這是人受到天氣潮濕的影響。濕有分外濕、內濕，外濕多與天氣有關，例如香港比較潮濕或常吹冷氣、坐草地或淋雨，都會令我們受外濕的影響。引致內濕多因為不良的飲食習慣，例如經常飲食生冷、嗜甜，或者經常都在滋陰補身，總在湯或糖水中加入花膠、雪耳等膠質重的食物，進食過量也會導致身體聚濕。所以在春天要適量祛濕，但祛濕前要分清自己是寒濕還是濕熱，因為兩種調理方法大不同！

寒濕人症狀：
- 舌淡紅，舌苔色白膩
- 女性白帶偏多
- 大便稀爛或如水狀
- 怕冷
- 手腳冰冷

寒濕人祛濕茶療：香茅炒米水
功效：暖胃驅寒，健脾祛濕，紓緩怕冷、困倦、容易腹瀉等寒濕症狀。
材料：香茅1支、炒米2湯匙
做法：香茅以刀背輕輕拍碎，切段備用。杯內加入800毫升熱水，加入所有材料泡5分鐘即可。連渣倒進保溫瓶，此茶能反覆沖泡至味淡。建議一星期飲用2-3天，連續兩星期為一個療程。

✔CheckCheckCin 米水推介：炒米水
材料：炒白米
功效：暖胃散寒、溫暖四肢

濕熱人症狀：
- 舌偏紅，舌苔偏黃膩
- 女性白帶偏多，色偏黃味重
- 大便偏軟、質黏、異常臭、肛門會有灼熱感
- 體味重
- 眼乾目赤
- 多面油，容易出暗瘡粉刺

濕熱人祛濕茶療：土茯苓菊花茶
功效：清熱袪濕，紓緩皮膚泛紅、痕癢、眼垢、四肢重墜等濕熱症狀。
材料：土茯苓12克、菊花9克
做法：土茯苓切碎，材料洗淨放保溫瓶，以熱開水沖洗一遍，注入熱開水焗10分鐘即可。此茶可反覆沖泡至味淡。建議一星期飲用2-3天，連續兩星期為一個療程。
注意：孕婦不宜飲用。

✔CheckCheckCin 米水推介：朝米水
材料：紅米、薏米、白米
功效：去水腫、消胃脹、改善面黃

歡迎到CheckCheckCin門市及網頁訂購：
www.checkcheckcin.com

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Feel unmotivated? Combat spring fatigue with dampness dispelling tea

Spring has arrived, and the view around us has become more lively and poetic. Yet, some of us may seem to lack enthusiasm and tend to yawn regularly. Is something wrong? From Chinese Medicine perspective, dampness and humidity of the weather can affect our bodies.

There are two types of dampness - internal and external. External dampness is closely associated with the weather. For instance, Hong Kong’s humid weather, or when an individual stays in an air-conditioned environment, sits on grass, or gets wet in the rain. These are examples of how external dampness around us.

As for internal dampness, it is normally caused by unhealthy dietary habits such as eating and drinking raw, cold, and sweet food and beverages. Those who like to add gelatinous ingredients such as fish maw and snow fungus into their soup or dessert to nourish the body can also cause dampness to accumulate in the body.

Hence, in order to eliminate dampness from the body during spring, it is important to understand if we are experiencing damp cold or damp heat as the treatment for each condition is very different from each other!

Symptoms of damp cold
- light red tongue with white tongue coating
- ladies have increased vaginal discharge
- loose or watery stool
- aversion to cold
- cold limbs

Healing tea for damp cold: Fried rice water with lemongrass
Effects: Warms the stomach and dispels cold, strengthens the spleen and dispels dampness. Relieves damp cold symptoms such as aversion to cold, drowsiness, and likelihood to have diarrhea.
Ingredients: 1 lemongrass, 2 tablespoons fried rice
Preparation: Slightly pound the lemongrass with the back of a knife and cut into sections. Add 800ml hot water into a cup. Add all the ingredients and steep for 5 minutes. The tea can be poured into thermos and re-browed until flavour weakens.
For best results, drink consecutively for 2-3 days. Two weeks for a treatment.

✔ CheckCheckCin Rice Water Recommendation: Fried Rice Water
Ingredients: Fried White Rice
Effects: Warms the stomach and dispels cold. Warms limbs.

Symptoms of damp heat
- Red tongue with yellowish tongue coating
- ladies have increased vaginal discharge that is yellowish with strong odor
- soft and sticky stool that is unusually smelly with feeling of heat in anus
- strong body odor
- red and dry eyes
- increased facial oil, prone to acne

Healing tea for damp heat: Smilax and chrysanthemum tea
Effects: Clears heat and dispels dampness. Relieves damp heat symptoms such as skin redness, itchiness, frequent eye discharge, heaviness in limbs.
Ingredients: 12g smilax, 9g chrysanthemum
Preparation: Cut smilax into pieces. Place all ingredients into thermos and rinse with hot water once. Add in hot water and steep for 10 minutes. This tea can be re-browed until flavour weakens.
For best results, drink consecutively for 2-3 days. Two weeks for a treatment.
Note: Not suitable for pregnant women.

✔CheckCheckCin Rice Water Recommendation: Dawn Rice Water
Ingredients: Red Rice, Coix Seed, White Rice
Effects: Suitable for the whole family to enhance physical wellbeing, especially those with a weak digestive system or with a phlegm and dampness body type.
Note: Not suitable for pregnant women.

Welcome to order through our website: www.checkcheckcin.com

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#男 #女 #我胖了 #我疲憊 #濕熱 #水腫 #暗瘡

【女性健康】每月一痛不用習以為常！

⭐如果情況持續要就醫跟進
⭐及早發現治療方法比較多
#星期一踢走BlueMonday

痛經不可忽視
你屬朱古力瘤高危族嗎？
子宮內膜異位是常見的女性疾病，子宮內膜每個月都會增厚和充血，沒有遇上精子的話就會剝落形成月經，若果子宮內膜意外生長在子宮內膜以外的地方，例如卵巢、腹腔，會慢慢形成深棕紅色的血瘤，所以稱為朱古力瘤。朱古力瘤患者輕則腹痛、月經失調，嚴重會導致不育，少數人甚至出現癌變。
中醫將子宮內膜異位歸於癥瘕的範疇，多數因為臟腑失調、氣滯血瘀、寒凝胞中所造成，究竟有哪些症狀的人屬高危人士？

☐ 痛經嚴重
☐ 經期7天以上或月經淋漓不盡甚至不止
☐ 月經量多，每隔1至2小時要更換衛生巾
☐ 性交時下腹疼痛
☐ 不孕
☐ 未曾懷孕
☐ 曾流產、不孕或宮外孕
☐ 家屬曾患子宮內膜異位

如果你有三個或以上的症狀便要留意，有需要宜諮詢婦科醫生檢查，定期做婦科檢查也很重要。如果證實患上朱古力瘤，會按年齡、嚴重程度及生育計劃來選擇治療方式，中醫會按病人體質及症狀去辨證論治，服用中藥及進行針灸治療。

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Don’t overlook menstrual pain
Do you belong to the chocolate cyst high-risk group?

Endometriosis is a common female disease. Every month, the endometrium will thicken and become richer in blood. If it is not fertilized by a sperm, then it will disintegrate. If the endometrium is grown out of its designated areas, for instance, the ovaries and other abdominal cavities, then it will turn into a blood tumor that is dark brown in color. Hence, the name chocolate cyst.

Patients with a chocolate cyst might experience mild abdominal pain and menstrual disorders. In severe cases, it might cause an individual to become infertile. In rarer cases, the chocolate cyst might even become cancerous.

According to Chinese Medicine, endometriosis is a type of pelvic cellulitis, and it is normally caused by visceral disorders, stagnation of the qi and blood, and cold coagulation. What then are the symptoms of the high-risk groups?
☐Severe menstrual pain
☐Period lasts more than 7 days or blood clots are found periodically
☐Large volume of menstrual blood; need to change sanitary pad once every 1 to 2 hours
☐Abdominal pain during intercourse
☐Unable to conceive
☐Never been pregnant
☐Had miscarriage or ectopic pregnancy
☐Family members with the history of endometriosis

You need to be more mindful if you experience three or more symptoms stated above. If needed, consult an obstetrician and gynecologist. Regular checkups are just as important. If an individual is diagnosed with a chocolate cyst, treatment will be customized based on the patient’s age, severity, and her pregnancy plan.

Chinese medicine practitioner, on the other hand, will carry out treatment that relies on Chinese medicine and acupuncture based on the patient’s body constitution.

Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.

#女 #氣滯 #血瘀 #經期 #我有壓力

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Training and Nutrition Around The Menstrual Cycle with Ben Siong

A really informative chat with fitness and health expert Ben Siong. For all my sisters, who have always questioned bout why they have irregular periods, why they bloat, why they have painful periods, what's the possible cause for bleeding more than two weeks here's a video that will help explain those questions!

The human body is very complicated and my dear sisters, ours is even more complicated cause we have a thing called the period. Ben is one of the few coaches who takes the time to not only understand the physiology of the body but also the mind which is incredibly crucial. I do hope you take away valueable information from this video, because Ben's had shared a lot of his expertise during this 1 hour. :)

Questions Timestamps:

1:50 We hear a lot from old folks that women shouldn’t lift lower body higher than stomach for optimal reproductive system. Truth or myth?

8:25 Should we train during period?

10:15 Pre period - what to eat to avoid bloating (if ur vegan or vegetarian) so u still have the energy to lift weights?

15:16 What exercises to do pre period so that during menses it’s less painful?

16:55 Why do some cycles end quicker for instance as quick as 4 days? Should she consult the gynae?

21:00 My Personal encounter of bleeding 4 months straight, what would have been the response for excessive bleeding?

24:00 Brief chat on understanding PCOS and PCO

29:27 In a paper "Preliminary Evidence for a Window of Increased Vulnerability to Sustain a Concussion in Females: A Brief Report" the author states that declining or low levels of estrogen and progesterone (specifically in the late luteal phase and first two days of menstruation) can reduce neuroprotection and blunt recovery time from traumatic brain injury symptoms (i.e. concussions). Would those decreased levels of hormones, and reduced neuroprotection also impact CNS recovery? And would female athletes have to then avoid highly taxing sessions/peaking periods during this time frame?

37:11 I've read that lower back pain during menstruation is caused by the uterus swelling which can create pressure on the uterosacral ligaments and lead to pain in the lower back and pelvis. Is this accurate? If so should females generally avoid deadlifts/front squats/lower back intensive exercises during this period? Should they be left out entirely, or replaced by something else?

38:21 Besides the supplementation of magnesium and iron, are there other ways we should change the way we eat around our cycles?

39:48 Personally, I do workout during this period of time & it does make me feel better.
However, I realised that if I perform very high intensity workout on the first two days of my period, I tend to have lesser flow for the month. I feel completely well & healthy but I’m not sure if that’s something I should be worried about

41:53: I have irregular period, in that case what type of training and nutrition I should opt for coach?

***Find Ben here:***
Website: http://www.trainasp.com
Facebook: https://www.facebook.com/benjamin.sio...
Instagram: http://instagram.com/benperformancecoach
Youtube: https://www.youtube.com/channel/UC0J3...

***Learn his subjects here:***
Website: http://www.learn-asp.com
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♥ Bored of treadmill or cardio machines? Do this fat burning toning cardio instead! It's a lot more fun & way more effective. READ below.
♥ Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

What is your fitness goal? Let me know in the comments below.

This is a short, intense and really effective 10-minute bodyweight cardio to burn fat, build muscle and lean up. I’ve combined some of my favourite workout moves to make it fun! It's not an easy sequence, but try your best to complete the workout. =)

Exercises
1) Wide Burpees Jacks
2) Jump Squat to High Knees
3) Side Jump to Double Hop
4) Kneel to Squat Jump
5) Mountain Climber to Jack Plank

Sequence: 5 Intervals (45secs Workout - 15secs Rest)
Repeat 2 sets
Rest for 1 minute between sets
Total Time: 11 minutes (2 sets)
Estimated Calories Burned: 120 - 150Cals
Best Results: Do this workout 3 to 4 times weekly on alternate days. You can include this workout right at the start or end of your fitness routine.

To progress:
- Increase the workout time and reduce the rest time (for instance 50secs workout - 10 secs rest for each exercise)
- Perform 3 - 4 sets.



MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

10 Food Hacks to Eat Less! (+Lose Weight)
https://youtu.be/_gENF8iiIOg
-
How to Stop Overeating: 7 Types of Hunger
https://youtu.be/RLnKz7WbFdU
-
5 Must Eat Food for a Flat Tummy
https://youtu.be/SQoFM6EoQQ8
-
Changes to Your Body from Age 20 - 70
https://youtu.be/ge9TYh2ZUGg
-
My Weekly Food Shopping (Healthy Grocery Guide)
https://youtu.be/6F2qWnBFHRw
-
7 Must Have in Your Grocery List
https://youtu.be/Va9qn4kx1ow
-
How to STOP Binge Eating for Life
https://youtu.be/g5OxbOUqb4I
-
Healthy Ways to Deal with Period Cravings
https://youtu.be/nB7cCrik6hM
-
How to Eat Cheat Meals & Still Lose Weight
https://youtu.be/ZpLL8CIPI7k
-
How to Lose Weight & Stay Slim WITHOUT Dieting
https://youtu.be/8glBsla0R2A
-
Best Guide to Start a Successful Meal Plan & Lose Weight
https://youtu.be/o3X42uXHJ2g
-
How to Eat & Exercise Correctly According to Your Body Type
https://youtu.be/IOHVzKOoCW0
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm


Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

♥ No matter how heavy you are, you CAN start losing weight! Start this workout with me. READ below for more info.
♥ Snap & Share pictures of your progress. Tag me @JoannaSohOfficial #JSohActive I want you to achieve a healthy & happy weight. =)
♥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx
♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

What is your fitness goal? How much do you need to lose? Let me know in the comments below.

If you are extremely overweight, you want to focus on LOW IMPACT exercises and avoid high impact exercises such as jumping or running because it can be extremely stressful on your joints and may cause injuries.

This is a really effective total body low impact workout to help you burn fat, increase your metabolism, increase lean muscles and lose weight.

Exercises
1) Tip Toe Squat
2) Low Impact Burpees
3) Sumo Squat & Heel Touch
4) Kneel to Squat
5) Standing Crunches + Kick
6) Knee Pushup and Tap
7) Reverse Crunches
8) Plank

Sequence: 8 Minutes, 8 Intervals (40secs Workout - 20secs Rest)
Repeat 2 sets
Rest for 1 minute between sets
Total Time: 20 minutes
Estimated Calories Burned: 200 - 250Cals
Best Results: Do this workout 3 to 4 times weekly on alternate days.
Perform 45 - 60 minutes of low intensity cardio such as speed walking, swimming, cycling or dancing on the other days.

To progress:
- Increase the workout time and reduce the rest time (for instance 50secs workout - 10 secs rest for each exercise)
- Perform 3 - 4 sets and make it a 40-minute workout
- Lift some weights to make it more challenging

*You MUST perform 5 - 10 minutes warm-up before exercising and 5 - 10 minutes stretches after exercising to cool down. This is to avoid injuries, to reduce muscle soreness and speed up your recovery.


MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

10 Food Hacks to Eat Less! (+Lose Weight)
https://youtu.be/_gENF8iiIOg
-
How to Stop Overeating: 7 Types of Hunger
https://youtu.be/RLnKz7WbFdU
-
5 Must Eat Food for a Flat Tummy
https://youtu.be/SQoFM6EoQQ8
-
Changes to Your Body from Age 20 - 70
https://youtu.be/ge9TYh2ZUGg
-
My Weekly Food Shopping (Healthy Grocery Guide)
https://youtu.be/6F2qWnBFHRw
-
7 Must Have in Your Grocery List
https://youtu.be/Va9qn4kx1ow
-
How to STOP Binge Eating for Life
https://youtu.be/g5OxbOUqb4I
-
Healthy Ways to Deal with Period Cravings
https://youtu.be/nB7cCrik6hM
-
How to Eat Cheat Meals & Still Lose Weight
https://youtu.be/ZpLL8CIPI7k
-
How to Lose Weight & Stay Slim WITHOUT Dieting
https://youtu.be/8glBsla0R2A
-
Best Guide to Start a Successful Meal Plan & Lose Weight
https://youtu.be/o3X42uXHJ2g
-
How to Eat & Exercise Correctly According to Your Body Type
https://youtu.be/IOHVzKOoCW0
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm



Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/