Why you shouldn't worry about pooping once a day | Body Stuff with Dr. Jen Gunter | TED

Transcriber:

How often do you poop?

Prevoditelj: Petra Lauš Recezent: Ivan Luka Sabolović

Koliko često kakate?

You might have heard you should have a bowel movement once a day.

Možda ste čuli da veliku nuždu treba obavljati jednom dnevno.

But the truth is that if you poop anywhere from three times a day

No istina je da je kakanje od triput dnevno

to three times a week,

do triput tjedno,

you're completely and totally normal.

sasvim normalno.

(Music)

(Glazba)

[Body Stuff with Dr. Jen Gunter]

[Body Stuff s dr. Jen Gunter]

(Music)

(Glazba)

Hey there, it’s Dr. Jen Gunter.

Zdravo, ja sam dr. Jen Gunter.

As an ob-gyn and pain-medicine doctor,

Kao liječnica i ginekologinja,

I end up talking to my patients about poop more than you might think.

s pacijentima razgovaram o kakanju više nego što mislite.

Overall, I hear a lot of anxiety about it.

Uglavnom se ljudi brinu zbog toga.

Some people worry about not having a bowel movement once a day,

Neki se brinu jer veliku nuždu ne obavljaju jednom dnevno,

even though its a phony metric.

iako to nema smisla.

Other people struggle with constipation.

Druge pak muči zatvor.

Often, they don't get the treatment that they need,

Često ne dobiju terapiju koja im je potrebna

and they can even turn to dangerous solutions,

pa se okreću opasnim rješenjima,

such as colon cleanses.

kao što je ispiranje crijeva.

But for all the poop talk, there's one word I don't hear enough --

No o jednoj se stvari ne govori dovoljno,

fiber.

o vlaknima.

Let me take you through the journey from food to poop.

Da vidimo što se događa u probavnom sustavu.

Digestion actually starts in the mouth.

Probava počinje u ustima.

Chewing breaks the food down into smaller particles.

Žvakanjem se hrana usitnjava.

As you eat, your food mixes with saliva,

Dok jedete, hrana se miješa sa slinom,

which moistens the food,

koja omekšava hranu,

and has enzymes that start to break down those starches and fats.

i koja ima enzime za razgradnju škroba i masti.

Contractions is your esophagus push the food to your stomach,

Kontrakcije jednjaka guraju hranu u želudac,

where acid and gastric juices and enzymes further break the food down.

gdje kiselina, želučani sokovi i enzimi dodatno razgrađuju hranu.

The food then travels to the small intestine,

Hrana zatim putuje do tankog crijeva,

where fats, proteins, carbohydrates and micronutrients

gdje se razgrađuju masti, proteini, ugljikohidrati i mikronutrijenti

are further broken down, with help from the pancreas, gallbladder, liver

uz pomoć gušterače, žučnog mjehura, jetre

and the microbiome,

i mikrobioma,

so they can be absorbed across the small intestine

kako bi ih tanko crijevo moglo apsorbirati

and sent to the liver for processing.

i poslati u jetru.

What's left moves to the large intestine or the colon,

Ono što ostane ide u debelo crijevo,

which has three main jobs:

koje ima tri glavne zadaće:

absorbing water and electrolytes, producing and absorbing vitamins

apsorpciju vode i elektrolita, stvaranje i apsorpciju vitamina,

and forming and squeezing the material, now called stool,

i stvaranje i tiskanje materijala, odnosno stolice

towards the rectum.

prema rektumu.

When the rectum is full, it sends a signal to the brain,

Kada je rektum pun, šalje signal mozgu,

and the brain takes into account whether it's a socially acceptable time to poop,

i mozak razmišlja je li sada društveno prihvatljivo kakati,

and if it is, it sends a signal to the anal sphincter muscles to relax.

ako jest, on šalje signal mišićima analnog sfinktera da se opuste.

And boom, you know what happens next.

I znate što ide poslije.

This process involves more than 10 organs

Ovaj proces obuhvaća više od deset organa

and typically takes anywhere from 24 to 120 hours

i većinom traje od 24 do 120 sati

in healthy people.

u zdravih osoba.

So it's helpful to think of poop as exactly what it is --

Korisno je znati da je stolica

all the stuff that doesn't get digested in this process.

sve ono što se ne može probaviti.

It is water, bacteria, dead cells and mucus,

Stolicu čini voda, bakterije, mrtve stanice i sluz,

all glommed together with fiber.

i sve je to povezano vlaknima.

Fiber is amazing.

Vlakna su nevjerojatna.

It affects the digestive tract from top to bottom.

Ona utječu na probavni sustav od početka do kraja.

It is very simply a carbohydrate the body can't absorb.

Vlakna su ugljikohidrati koje tijelo ne može apsorbirati.

While other carbs are broken down into sugars,

Dok se ostali ugljikohidrati razgrađuju u šećere,

fiber passes by sort of moseying along, doing all kinds of cool things.

vlakna prolaze probavnim sustavom i čine fora stvari.

High-fiber foods physically take longer to eat,

Hrana bogata vlaknima duže se jede

so they help us pace our meals.

što nam pomaže da obroke jedemo sporije.

The bulk also slows down digestion, especially in the stomach,

Vlakna također usporavaju probavu, posebice u želucu,

and makes you feel full longer.

te se duže osjećate siti.

Fiber also draws water into the stool, keeping it soft.

Vlakna također privlače vodu u stolicu i čine je mekom.

Scratchy, hard stool is, to put it mildly, unpleasant.

Tvrda stolica je neugodna, u najmanju ruku.

It also increases bacterial mass.

Vlakna također povećavaju broj bakterija.

The water and bacteria together increase the bulk of the stool,

Voda i bakterije čine stolicu većom,

which helps it move along.

što olakšava pokretljivost stolice.

Fiber also slows absorption of sugars into the bloodstream

Vlakna također usporavaju apsorpciju šećera u krvotok

and reduces absorption of fats and cholesterols.

i smanjuju apsorpciju masti i kolesterola.

And as fiber collects in your colon,

Nakupljanje vlakna u debelom crijevu

it feeds all your good gut bacteria,

hrani dobre crijevne bakterije

helping you maintain a healthy microbiome.

i pomaže u održavanju zdravog mikrobioma.

Fiber is associated with the reduced risk of diabetes,

Vlakna se povezuju sa smanjenim rizikom od dijabetesa,

heart disease, several gastrointestinal conditions

srčanih bolesti, nekoliko gastrointestinalnih bolesti

and even certain cancers.

te čak nekih karcinoma.

And yet, most of us aren't getting enough of it.

No većina nas ne unosi dovoljno vlakna.

For example, in the US,

Na primjer, u SAD-u,

the vast majority of adults

većina odraslih osoba

aren't eating the recommended 28 grams of fiber per day.

ne jede preporučenu količinu vlakna od 28 grama dnevno.

In fact, the average American just gets 15 grams of fiber a day.

Zapravo, prosječni Amerikanac unese samo 15 grama dnevno.

So how exactly do you get more fiber?

Kako unositi više vlakna?

The generic answer is to eat more whole grains,

Uobičajeni odgovor je da jedete više cjelovitih žitarica,

fruits, vegetables and legumes.

voća, povrća i mahunarki.

But I want you to consider some more specific fiber-rich foods

No razmislite o hrani posebno bogatoj vlaknima.

that I personally love:

Osobno volim jesti:

pears, raspberries and blackberries, avocados and artichokes,

kruške, maline, kupine, avokada, artičoke,

high-fiber cereals, whole grains -- my favorite is farro --

pahuljice bogate vlaknima, cjelovite žitarice, omiljena mi je pir,

lentils, kidney beans and chickpeas.

leću, grah i slanutak.

Almonds, pistachios and sunflower seeds are other options.

Ostale mogućnosti su bademi, pistacije i sjemenke suncokreta.

When in doubt, reach for those.

Kada ste u dvojbi, posegnite za njima.

And happy pooping.

Sretno kakanje!