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

Transcriber:

How often do you poop?

Translator: Azfa A Reviewer: Maria Nainggolan

Seberapa sering Anda BAB?

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

Anda mungkin pernah dengar Anda seharusnya BAB sekali sehari.

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

Faktanya, entah Anda BAB tiga kali sehari

to three times a week,

atau tiga kali seminggu,

you're completely and totally normal.

semuanya sangat normal.

(Music)

(Musik)

[Body Stuff with Dr. Jen Gunter]

[Seluk Beluk Tubuh dengan Dr. Jen Gunter]

(Music)

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Hey there, it’s Dr. Jen Gunter.

Halo, saya Dr. Jen Gunter.

As an ob-gyn and pain-medicine doctor,

Sebagai dokter kandungan dan spesialis nyeri,

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

saya membahas BAB dengan pasien saya, lebih banyak dari yang Anda pikir.

Overall, I hear a lot of anxiety about it.

Saya dengar banyak kekhawatiran tentang BAB.

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

Beberapa orang khawatir tidak BAB sekali sehari,

even though its a phony metric.

meskipun itu metrik yang palsu.

Other people struggle with constipation.

Beberapa berjuang melawan konstipasi.

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

Mereka sering tidak mendapat perawatan,

and they can even turn to dangerous solutions,

bahkan mereka mendapat solusi yang membahayakan,

such as colon cleanses.

seperti pembersihan usus besar.

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

Tetapi di semua pembahasan BAB, satu kata yang jarang saya dengar --

fiber.

serat.

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

Lihatlah proses makanan berubah jadi tinja.

Digestion actually starts in the mouth.

Pencernaan sebenarnya dimulai dari mulut.

Chewing breaks the food down into smaller particles.

Makanan dikunyah menjadi partikel yang lebih kecil.

As you eat, your food mixes with saliva,

Saat Anda makan, makanan bercampur dengan air liur,

which moistens the food,

yang melembabkan makanan,

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

dan memiliki enzim yang menghancurkan zat tepung dan lemak.

Contractions is your esophagus push the food to your stomach,

Kontraksi terjadi saat esofagus mendorong makanan ke perut,

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

yang mana asam lambung dan enzim menghancurkan makanan.

The food then travels to the small intestine,

Lalu makanan menuju usus halus,

where fats, proteins, carbohydrates and micronutrients

di mana lemak, protein, karbohidrat dan mikronutrien

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

dipecah lagi, dibantu pankreas, kantong empedu, hati

and the microbiome,

dan mikrobioma,

so they can be absorbed across the small intestine

jadi bisa diserap di usus halus

and sent to the liver for processing.

dan dikirim ke hati untuk diproses.

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

Sisanya menuju usus besar,

which has three main jobs:

yang mempunyai tiga tugas penting:

absorbing water and electrolytes, producing and absorbing vitamins

menyerap air dan elektrolit, memproduksi dan menyerap vitamin,

and forming and squeezing the material, now called stool,

membentuk dan meremas material, yang disebut kotoran,

towards the rectum.

menuju rektum.

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

Saat rektum penuh, dikirimlah sinyal ke otak,

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

dan otak mempertimbangkan apakah itu saat yang tepat untuk BAB,

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

jika iya, sinyal dikirim ke otot sfingter anus supaya rileks.

And boom, you know what happens next.

Dan Anda tahu apa yang terjadi selanjutnya.

This process involves more than 10 organs

Proses ini melibatkan lebih dari 10 organ

and typically takes anywhere from 24 to 120 hours

dan biasanya berlangsung selama 24-120 jam

in healthy people.

untuk orang yang sehat.

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

Jadi sangat membantu untuk mengerti kotoran sebagaimana mestinya --

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

semua hal yang tidak dicerna dalam proses ini,

It is water, bacteria, dead cells and mucus,

yaitu air, bakteri, sel mati, dan lendir,

all glommed together with fiber.

semuanya dilenyapkan dengan serat.

Fiber is amazing.

Serat itu luar biasa.

Serat berpengaruh pada sistem pencernaan dari atas sampai bawah.

It affects the digestive tract from top to bottom.

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

Serat hanyalah karbohidrat yang tidak bisa diserap tubuh.

While other carbs are broken down into sugars,

Saat karbohidrat lain dipecah menjadi gula,

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

serat melewatinya seperti orang malas, melakukan semua hal hebat.

High-fiber foods physically take longer to eat,

Makanan kaya serat dicerna lebih lama,

so they help us pace our meals.

dan membantu kita mempercepat makanan kita.

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

Serat dalam jumlah besar memperlambat pencernaan, terlebih di perut,

and makes you feel full longer.

dan membuat Anda kenyang lebih lama.

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

Serat juga memberi air ke kotoran, supaya lunak.

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

Kotoran yang keras itu tidak menyenangkan,

It also increases bacterial mass.

dan meningkatkan jumlah bakteri.

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

Air dan bakteri meningkatkan banyaknya kotoran,

which helps it move along.

yang membantunya berjalan terus.

Fiber also slows absorption of sugars into the bloodstream

Serat juga memperlambat penyerapan gula ke peredaran darah

and reduces absorption of fats and cholesterols.

dan mengurangi penyerapan lemak dan kolesterol.

And as fiber collects in your colon,

Saat serat berkumpul di usus besar,

it feeds all your good gut bacteria,

serat memberi makan semua bakteri usus yang baik,

helping you maintain a healthy microbiome.

membantu Anda memelihara mikrobioma sehat.

Fiber is associated with the reduced risk of diabetes,

Serat dikaitkan dengan berkurangnya risiko diabetes,

heart disease, several gastrointestinal conditions

serangan jantung, banyak kondisi gastrointestinal

and even certain cancers.

dan bahkan kanker tertentu.

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

Namun, banyak dari kita belum cukup serat.

For example, in the US,

Contohnya, di AS,

the vast majority of adults

sebagian besar orang dewasa

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

tidak makan 28 gram serat per hari sesuai rekomendasi.

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

Rata-rata orang Amerika hanya mendapat 15 gram serat per hari.

So how exactly do you get more fiber?

Lalu bagaimana Anda seharusnya mendapat lebih banyak serat?

The generic answer is to eat more whole grains,

Jawaban umum yaitu dengan mengonsumsi lebih banyak gandum,

fruits, vegetables and legumes.

buah, sayuran, dan polong-polongan.

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

Tapi saya ingin Anda mempertimbangkan beberapa makanan yang kaya serat

that I personally love:

yang saya sendiri suka:

pears, raspberries and blackberries, avocados and artichokes,

pir, raspberi dan blackberry, alpukat dan artichoke,

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

sereal kaya serat, gandum -- kesukaan saya ialah farro --

lentils, kidney beans and chickpeas.

kacang-kacangan, kacang merah dan buncis.

Almonds, pistachios and sunflower seeds are other options.

Opsi lain ialah kacang almond, pistasi, dan biji bunga matahari.

When in doubt, reach for those.

Bila ragu, makanlah serat tersebut.

And happy pooping.

Dan selamat BAB.