Me, My Shop, My Businesses, My Game, My Life: CHOLESTEROL & PENCERNAAN

Selasa, 04 November 2025

CHOLESTEROL & PENCERNAAN

My poop color almost black ⚫

stool color can reveal a lot about what’s happening inside your body.

Let’s go through this carefully and gently 👇

⚫ Black or very dark stool can come from two main categories:

🟢 1. Harmless / dietary causes (common)

If your stool is dark but not tarry or sticky, it’s often caused by something you’ve eaten or taken, for example:

Drinking a lot of tea or coffee ☕ (tannins darken stool)
Eating dark foods like spinach, seaweed, blueberries, or black sesame
Taking iron supplements or foods very rich in iron
Taking activated charcoal or herbal remedies containing it

If this is the case, your stool should:

Still keep its normal shape
Not have a foul or metallic smell
And the color should lighten again in a few days if you reduce those foods

🔴 2. Possible medical causes (need caution)

If the stool is black, tarry, shiny, or sticky and has a strong bad smell, it could contain digested blood from higher up in your digestive tract (like stomach or esophagus).
That’s called melena, and it can come from:

Stomach irritation (gastritis or ulcers)
Using a lot of painkillers like ibuprofen
Drinking alcohol on an empty stomach
Iron deficiency that led to stomach sensitivity

That type needs medical checking, because internal bleeding can be serious even if you feel okay.

🌿 What you can do right now

Think of what you ate or drank in the last 2–3 days — especially dark foods, iron-rich meals, or tea.
If the stool is firm and doesn’t smell like blood, wait 2–3 days and see if the color lightens.
If it stays black, turns sticky/tarry, or you feel dizzy, weak, or your heart beats fast → please see a doctor soon (that’s a safety step).

Since you mentioned drinking tea daily and possibly having low iron, there’s a good chance your dark stool is diet-related, not bleeding — but we must still be careful.

🌿 Stool simply means your poop — the solid waste that comes out of your body when you go to the toilet.

So when we talk about:

Stool color → we mean the color of your poop
Stool texture → how it looks (soft, hard, sticky, etc.)
Stool test → a lab test of your poop sample to check digestion, infection, or bleeding

Your stool’s color, texture, and smell can give clues about your digestion, liver, or overall nutrition.
For example:

Brown → normal, healthy digestion
Very dark or black → could be from food, iron, or sometimes stomach bleeding
Pale or clay color → possible liver or bile issue
Green → fast digestion or lots of greens/vegetables

So when I said your stool is black, I meant your poop looks darker than usual.

Habis makan babi jadi pusing kepala. Kenapa?

Kalau kamu merasa pusing setelah makan daging babi, ada beberapa kemungkinan penyebabnya — baik dari sisi fisik maupun reaksi tubuh individu. Berikut penjelasan paling umum:

Kandungan lemak dan kolesterol tinggi
Daging babi, terutama bagian berlemak atau yang dimasak dengan minyak, bisa meningkatkan tekanan darah sementara dan membuat aliran darah ke otak terganggu, sehingga menyebabkan pusing. Ini lebih terasa jika kamu punya kolesterol tinggi atau darah tinggi.
Sensitivitas atau intoleransi makanan
Beberapa orang sensitif terhadap histamin, lemak jenuh, atau zat pengawet (seperti nitrit) yang sering digunakan dalam olahan babi (ham, bacon, sosis). Reaksi ini bisa menimbulkan gejala seperti pusing, mual, bahkan wajah terasa panas.
Masalah pencernaan atau liver
Jika fungsi hati (liver) sedang tidak optimal, tubuh bisa kesulitan memproses lemak babi. Akibatnya muncul rasa tidak nyaman seperti pusing, kembung, atau lesu.
Kadar gula darah turun (reactive hypoglycemia)
Makanan tinggi lemak dan rendah serat dapat memperlambat pencernaan, sehingga gula darah naik dan kemudian turun drastis — ini bisa memicu pusing dan lemas setelah makan.
Tekanan darah naik mendadak (hypertensive response)
Daging babi yang diasinkan atau digoreng sering mengandung natrium tinggi, yang bisa memicu peningkatan tekanan darah mendadak dan menyebabkan pusing.

💡 Yang bisa kamu lakukan:

Minum air putih hangat untuk membantu pencernaan.
Hindari makanan berlemak atau berminyak selama 1–2 hari ke depan.
Coba makan buah segar (seperti apel atau pepaya) untuk membantu detoks ringan.
Kalau kamu punya alat pengukur tekanan darah, coba cek juga — mungkin tekanan darahmu naik.

🌿 — makanan berminyak sebaiknya dihindari kalau kolesterol kamu sudah 258 mg/dL, terutama kalau kamu juga golongan darah A (yang umumnya lebih sensitif terhadap lemak hewani).

Tapi kita bedakan dulu ya 👇

🍗 1. Jenis minyak yang HARUS dihindari (buruk untuk kolesterol)

❌ Gorengan dan minyak jenuh / trans fat:

Minyak goreng yang dipakai berulang kali (di warung, restoran cepat saji)
Mentega, margarin padat
Santan kental dalam jumlah besar
Kulit ayam, daging berlemak, babi, sosis, bakso instan
Makanan cepat saji (fried chicken, french fries, dll)

👉 Lemak jenis ini meningkatkan LDL (kolesterol jahat) dan bisa bikin perut lebih buncit.

🥑 2. Jenis minyak yang AMAN (bahkan baik)

✅ Gunakan minyak sehat dalam jumlah sedikit:

Minyak zaitun (olive oil) – terbaik untuk tumis ringan atau salad
Minyak kanola atau sunflower – untuk memasak suhu sedang
Minyak alpukat – bagus untuk tumis cepat
Lemak alami dari kacang, biji, atau ikan – membantu turunkan kolesterol

💡 Gunakan maksimal 1–2 sendok makan per hari ya.

🍲 3. Cara masak terbaik

Untuk kolesterol tinggi, ganti cara masak menjadi:

Rebus / kukus / panggang / tumis ringan
Hindari deep fried (goreng rendam minyak)

🌰 Contoh makanan rendah minyak tapi tetap enak:

Sup sayur bening + tahu tempe kukus
Tumis brokoli pakai sedikit olive oil
Nasi merah + ikan panggang + lalapan
Oatmeal pagi + almond + buah

Your total cholesterol: 258 mg/dL
Normal / healthy range: usually 125–200 mg/dL (some labs consider 200 as the upper limit)

✅ Interpretation:

258 mg/dL → high cholesterol
This means you have a higher risk of heart disease, stroke, or blood vessel problems if it continues unchecked.

💡 Steps to lower cholesterol:

Diet changes:
- Avoid fatty meats, pork, sausages, fried foods, and fast food.
- Choose fish, skinless chicken, plant-based proteins, vegetables, fruits, and whole grains.
- Reduce added sugars and refined carbs.
Fats & oils:
- Avoid saturated & trans fats (butter, palm oil, deep-fried foods).
- Use healthy oils (olive, avocado, sunflower) in moderation.
Regular exercise:
- Brisk walking, jogging, swimming, or yoga at least 30 minutes/day, 5 times a week.
- Exercise increases HDL (good cholesterol) and lowers LDL.
Healthy lifestyle habits:

Get enough sleep
Reduce stress
Avoid smoking & excessive alcohol

Here’s how you can lower cholesterol quickly and safely — especially when your level is around 258 mg/dL (borderline high):

🥗 1. Change Your Diet (Within Days to Weeks)

These changes can noticeably lower LDL ("bad" cholesterol) within 2–6 weeks:

✅ Eat more:

Oats, barley, and beans → rich in soluble fiber that binds cholesterol.
Vegetables and fruits → especially apple, pear, citrus, carrot, and leafy greens.
Nuts (almonds, walnuts) → lower LDL and raise HDL (“good” cholesterol).
Fatty fish (salmon, sardine, mackerel) → omega-3 lowers triglycerides.
Olive oil or avocado → replace butter or margarine.

🚫 Avoid or limit:

Red meat and pork (especially fatty or processed types).
Fried foods and cooking oils with trans fats.
Full-fat dairy (cheese, cream, butter).
Egg yolks (1–2 per week max if your cholesterol is high).
Sugar and refined carbs (white bread, pastries) — they raise triglycerides and belly fat.

🏃‍♀️ 2. Exercise Regularly

Start with:

30 minutes/day, 5 days/week brisk walking, cycling, or swimming.
Adds “good” HDL cholesterol and helps burn fat around the belly (which raises cholesterol).

🚭 3. Stop Smoking and Limit Alcohol

Smoking lowers HDL and damages blood vessels.
Alcohol (especially beer and sweet cocktails) raises triglycerides.
→ If you drink, stick to 1 drink/day max for women.

💊 4. Consider Supplements (with doctor approval)

Some natural options shown to help:

Fish oil / Omega-3 (2–4 g/day EPA+DHA).
Niacin (Vitamin B3) — raises HDL, but only under medical advice.
Plant sterols/stanols (found in fortified yogurts or supplements).
Garlic extract or psyllium husk — mild LDL reduction.

🩺 5. Get Checked Again in 6–8 Weeks

If your cholesterol remains above 240 after making changes, your doctor might consider:

Statins or ezetimibe (especially if you have family history, high LDL, or other risk factors).

— 🥛 fresh milk can affect cholesterol, depending on the type:

🧈 1. Whole (full-fat) fresh milk

❌ Not recommended if your cholesterol is 258.
It contains saturated fat, which raises LDL (“bad”) cholesterol.

Example: 1 glass (250 ml) of full cream milk has about 4.5–5 g saturated fat.
Drinking it daily can worsen your cholesterol and make your belly look more bloated.

🥛 2. Low-fat or skim milk

✅ Better choice.

Low-fat milk (1–2%) keeps protein and calcium but removes most of the fat.
Skim milk (0% fat) is the best for lowering cholesterol quickly.
Use it for coffee, cereal, or smoothies.

🌱 3. Plant-based milk (no added sugar)

✅ Best option overall for lowering cholesterol:

Soy milk → proven to reduce LDL.
Almond milk → naturally low in fat and calories.
Oat milk → contains beta-glucan, a soluble fiber that binds cholesterol.

(Check the label: choose unsweetened and no trans fat versions.)

Summary:

Type of Milk	Effect on Cholesterol	Recommended
Whole milk	Raises LDL	❌ No
Low-fat milk	Neutral to slightly good	✅ Yes
Skim milk	Helps reduce LDL	✅✅ Excellent
Soy/Almond/Oat (unsweetened)	Lowers LDL	🌿 ✅✅ Best

💪 you still need calcium for bone and muscle health, even while lowering cholesterol.

Here’s how to get enough calcium without increasing your cholesterol:

🥛 1. Best Low-Cholesterol Calcium Sources

🌱 Plant-based options (top choices):

Fortified soy milk / almond milk / oat milk → check the label for “added calcium” (usually 250–300 mg per cup).
Tofu made with calcium sulfate → ~350 mg per 100g.
Chia seeds → ~180 mg per 2 tablespoons.
Sesame seeds / tahini → rich in calcium and good fat.
Broccoli, kale, bok choy → well-absorbed plant calcium.

(Fun fact: dark leafy greens give more bioavailable calcium than spinach, because spinach has oxalate that blocks absorption.)

🐟 2. Animal-based but low in fat

Low-fat or skim milk → ~300 mg calcium per cup.
Low-fat yogurt (plain) → ~250 mg per cup.
Canned sardines or salmon with bones → ~325 mg per 85g.
→ Omega-3 + calcium = great combo for cholesterol too!

💊 3. Calcium supplements (if diet isn’t enough)

If your daily intake is low, your doctor might recommend:

Calcium citrate or calcium carbonate, 500–600 mg once or twice a day.
Take with Vitamin D3 (1000–2000 IU/day) — helps absorption.
Avoid taking calcium at the same time as iron or caffeine.

🩸 Calcium Daily Goal

Age	Recommended Calcium
Adult women (19–50)	1000 mg/day
Women 50+	1200 mg/day

🔍 Pro tip:

You can check total calcium by reading labels — aim for around 1000 mg/day total from food + supplements combined.

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