Malala insists that education is the only way, and that it is their only weapon against extremism (极端主义).

“They thought the bullet would silence us. But they failed. Out of that silence came thousands of voices. Terrorists thought they could change our aims and our ambitions. Nothing changed, but this: weakness, fear and hopelessness died. Strength, courage and fervor was born.”

On October 9, 2012 the terrorists had shot Malala and two of her school friends. The National Youth Peace prize winner was left with a bullet wound on the left side of her forehead. “One girl among many, I speak — not for myself, but for all girls and boys. I raise up my voice－not so that I can shout, but so that those without a voice can be heard,” she said in a determined manner.

But Malala insisted that her purpose for being at the UN was not to hate or to seek revenge.

“I am not against anyone. Neither am I here to speak in terms of personal revenge against the terrorists or any others. I am here to speak up for the right of education of every child.” Citing the age old phrase that the pen is mightier than the sword, Malala pointed out that the “extremists are afraid of books and pens. The power of education frightens them.”

“Education is the only solution. One child, one teacher, one book and one pen can change the world.”

Malala got a standing ovation after her speech, July 12, which also marks Malala’s birthday, is being observed as Malala Day.

“Do remember one thing. Malala day is not my day. Today is the day of every woman, every boy and every girl who have raised their voice for their rights. Thousands of people have been killed by the terrorists and millions have been injured. I am just one of them,” she said.

If your phone needs a software upgrade, you would likely run the installations when it’s fully charged. Otherwise, your phone and its software would take longer to correspond.

A new study finds human energy systems operate in a similar fashion: Our metabolisms (新陈代谢) likely function best in the morning when our bodies are fresh and fully charged. The research, based on a seven-year dietary analysis of 50,000 adults, found that body weight, measured by Body Mass Index, corresponds with when we eat and how often we eat.

Specifically, people who eat larger breakfasts and adopt an 18-hour overnight fast, say from 1 pm to 7 am, have the lowest body weights. Those who ate more than three meals, or three meals plus snacks, had higher BMIs. Those who ate later in the day, after 6 pm, compared to having the largest meal at breakfast or lunch, had higher body weights.

What does this mean for you? Depending on your goals and health status, you may consider rearranging your meals so you consume more calories in the morning. So, let’s say you consume 1,500 to 1,800 calories a day. Instead of splitting 500 to 600 calories evenly at each meal, you could experiment with eating 600 to 700 calories for breakfast, 600 to 700 calories for lunch and a light 300- to 400-calorie dinner. If you’re looking to lose 10 pounds, the 18- to 19-hour overnight fast might work well for you. This could mean eating a larger breakfast, a medium-sized lunch and no dinner at all.

Of course, this fasting approach isn’t for everyone. People who maintain highly active lifestyles, for instance, and need adequate fuel to power morning runs or help muscle fibers recover from intense evening workouts like weightlifting might not benefit. Still, the concept provides a glimpse into how our bodies employ fuel efficiently. After all, previous research has shown that breakfast increases appetite, reduces total energy intake and sets us up to make better food choices throughout the day, likely because we start out with better breakfast options like fiber- and nutrient-dense foods.

As lead author Dr Hana Kahleova said, the ancient advice to eat breakfast like a king, lunch like a prince and dinner like a pauper has new science behind it.