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

Transcriber:

How often do you poop?

Prevodilac: Anđela Miladinović Lektor: Ivana Korom

Koliko često kakite?

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

Možda ste čuli za to da treba da praznite creva jednom dnevno.

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

Ali istina je da i ako kakite od tri puta dnevno

to three times a week,

do tri puta nedeljno,

you're completely and totally normal.

apsolutno ste normalni.

(Music)

(Muzika)

[Body Stuff with Dr. Jen Gunter]

[Stvari o telu sa dr Džen Ganter]

(Music)

(Muzika)

Hey there, it’s Dr. Jen Gunter.

Zdravo, ovde dr Džen Ganter.

As an ob-gyn and pain-medicine doctor,

Kao ginekolog-akušer i doktor za lekove protiv bolova,

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

ispadne da pričam sa svojim pacijentima o kaki više nego što možete zamisliti.

Overall, I hear a lot of anxiety about it.

Sve u svemu, čujem mnogo o anksioznosti zbog nje.

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

Neki ljudi se brinu zato što nemaju pražnjenje creva jednom dnevno,

even though its a phony metric.

iako je to lažna metrika.

Other people struggle with constipation.

Drugi se muče zbog zatvora.

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

Oni često ne dobiju terapiju koja im je neophodna,

and they can even turn to dangerous solutions,

i čak se mogu prepustiti opasnim rešenjima

such as colon cleanses.

kao što je čišćenje debelog creva.

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

Ali u svom tom pričanju o kaki, postoji jedna reč koju ne čujem dovoljno -

fiber.

vlakna.

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

Hajde da vas odvedem na putovanje od hrane do kake.

Digestion actually starts in the mouth.

Varenje zapravo počinje u ustima.

Chewing breaks the food down into smaller particles.

Žvakanje razbija hranu na manje čestice.

As you eat, your food mixes with saliva,

Dok jedete, vaša hrana se meša sa pljuvačkom

which moistens the food,

koja vlaži hranu,

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

i ima enzime koji započinju razgradnju tog skroba i tih masti.

Contractions is your esophagus push the food to your stomach,

Kontrakcije u vašem jednjaku guraju hranu u želudac,

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

gde kiseline, želudačni sokovi i enzimi nastavljaju da razgrađuju hranu.

The food then travels to the small intestine,

Hrana onda otputuje u tanko crevo,

where fats, proteins, carbohydrates and micronutrients

gde masti, proteini, ugljeni hidrati i mikroelementi

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

nastavljaju da se razgrađuju uz pomoć pankreasa, žučne kese, jetre

and the microbiome,

i mikrobioma,

so they can be absorbed across the small intestine

kako bi mogli da se apsorbuju u čitavom tankom crevu

and sent to the liver for processing.

i pošalju u jetru za dalju preradu.

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

Ono što ostane premešta se u debelo crevo,

which has three main jobs:

koje ima tri glavna zadatka:

absorbing water and electrolytes, producing and absorbing vitamins

apsorpcija vode i elektrolita, proizvodnja i apsorpcija vitamina,

and forming and squeezing the material, now called stool,

i formiranje i ceđenje materije, koja se sada naziva stolica,

towards the rectum.

prema rektumu.

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

Kada je rektum pun, on šalje signal mozgu,

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

i mozak uzima u obzir da li je društveno prihvatljivo vreme da se kaki,

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

i ako jeste, on pošalje signal mišićima analnog sfinktera da se opuste.

And boom, you know what happens next.

I eto, znate šta se dalje desi.

This process involves more than 10 organs

Ovaj proces uključuje više od 10 organa

and typically takes anywhere from 24 to 120 hours

i obično traje negde od 24 do 120 sati

in healthy people.

kod zdravih ljudi.

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

Stoga je od pomoći realistično shvatiti stolicu -

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

kao sve što se ne svari u toku ovog procesa.

It is water, bacteria, dead cells and mucus,

To su voda, bakterije, mrtve ćelije i sluz,

all glommed together with fiber.

sve pomešano sa vlaknima.

Fiber is amazing.

Vlakna su neverovatna.

It affects the digestive tract from top to bottom.

Ona utiču na digestivni trakt u svakom smislu.

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

Ona su, vrlo jednostavno, ugljeni hidrati koje telo ne može da apsorbuje.

While other carbs are broken down into sugars,

Dok se ostali ugljeni hidrati razlažu na šećere,

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

vlakna prolaze lagano, radeći razne interesantne stvari.

High-fiber foods physically take longer to eat,

Hrana bogata vlaknima fizički mora duže da se jede,

so they help us pace our meals.

tako da ona pomažu u regulisanju tempa obroka.

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

Većina takođe usporava varenje, posebno u želucu,

and makes you feel full longer.

i čini da duže osećate da ste siti.

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

Vlakna takođe dostavljaju vodu u stolicu, održavajući je mekom.

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

Hrapava, tvrda stolica je, blago rečeno, neprijatna.

It also increases bacterial mass.

Ona takođe povećavaju bakterijsku masu.

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

Voda i bakterije zajedno povećavaju količinu stolice,

which helps it move along.

što joj pomaže da se se kreće.

Fiber also slows absorption of sugars into the bloodstream

Vlakna takođe usporavaju apsorpciju šećera u krvotok

and reduces absorption of fats and cholesterols.

i smanjuju apsorpciju masti i holesterola.

And as fiber collects in your colon,

I dok se vlakna skupljaju u vašem debelom crevu,

it feeds all your good gut bacteria,

ona hrane sve vaše dobre bakterije u crevima,

helping you maintain a healthy microbiome.

i tako vam pomažu u održavanju zdravog mikrobioma.

Fiber is associated with the reduced risk of diabetes,

Vlakna su povezana sa smanjenim rizikom od dijabetesa,

heart disease, several gastrointestinal conditions

bolesti srca, nekolicine gastrointestinalnih bolesti,

and even certain cancers.

i čak određenih karcinoma.

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

Pa ipak, većina nas ih ne unosi dovoljno.

For example, in the US,

Na primer, u SAD,

the vast majority of adults

većina odraslih osoba

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

ne unosi preporučenih 28 grama vlakana dnevno.

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

Zapravo, prosečan Amerikanac unese samo 15 grama dnevno.

So how exactly do you get more fiber?

Dakle, kako da unesete više vlakana?

The generic answer is to eat more whole grains,

Generičan odgovor bi bio da jedete više integralnih žitarica,

fruits, vegetables and legumes.

voća, povrća i mahunarki.

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

Ali želim da uzmete u obzir neke specifičnije namirnice bogate vlaknima

that I personally love:

koje ja lično obožavam:

pears, raspberries and blackberries, avocados and artichokes,

kruške, maline i kupine, avokado i artičoke,

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

žitarice bogate vlaknima, integralne žitarice - omljena mi je faro -

lentils, kidney beans and chickpeas.

sočivo, pasulj i leblebije.

Almonds, pistachios and sunflower seeds are other options.

Bademi, pistaći i seme suncokreta su još neke mogućnosti.

When in doubt, reach for those.

Kada ne znate šta ćete, uzmite njih.

And happy pooping.

I srećno kakenje.