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

2,534,393 views ・ 2021-06-09

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00:00
Transcriber:
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00:00
How often do you poop?
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譯者: Lilian Chiu 審譯者: Amanda Zhu
你多久大便一次?
00:02
You might have heard you should have a bowel movement once a day.
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你可能曾經聽說過, 每天應該要排便一次。
但事實是,只要在每天大便三次 到每週大便三次的範圍內,
00:05
But the truth is that if you poop anywhere from three times a day
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00:08
to three times a week,
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00:09
you're completely and totally normal.
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你就完全正常。
00:12
(Music)
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00:13
[Body Stuff with Dr. Jen Gunter]
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〔珍甘特醫生談身體的那些事〕
00:15
(Music)
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00:16
Hey there, it’s Dr. Jen Gunter.
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嗨,我是珍甘特醫生。
00:18
As an ob-gyn and pain-medicine doctor,
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身為婦產科及疼痛醫學醫生,
00:21
I end up talking to my patients about poop more than you might think.
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我和病人談到大便的次數 遠高於你的想像。
00:25
Overall, I hear a lot of anxiety about it.
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總的來說,我聽過 很多人對大便感到焦慮。
00:28
Some people worry about not having a bowel movement once a day,
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有些人擔心沒有每天大一次便,
00:31
even though its a phony metric.
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即便這個衡量標準是騙人的。
00:33
Other people struggle with constipation.
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也有人被便秘所苦,
00:35
Often, they don't get the treatment that they need,
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他們通常沒有接受他們需要的治療,
00:38
and they can even turn to dangerous solutions,
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甚至會轉而尋求危險的解決方案。
00:41
such as colon cleanses.
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比如洗腸療法。
00:42
But for all the poop talk, there's one word I don't hear enough --
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但在所有關於大便的談話中,
有個詞出現的次數實在太少——
00:47
fiber.
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纖維。
00:48
Let me take you through the journey from food to poop.
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讓我帶你走一趟 從食物到大便的旅程。
00:52
Digestion actually starts in the mouth.
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消化其實是從嘴巴開始的。
00:54
Chewing breaks the food down into smaller particles.
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咀嚼讓食物變成較小的粒子。
00:57
As you eat, your food mixes with saliva,
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進食時,你吃的食物會和口水混合,
00:59
which moistens the food,
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口水能濕潤食物,
01:01
and has enzymes that start to break down those starches and fats.
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並含有酵素, 會開始分解澱粉與脂肪。
01:05
Contractions is your esophagus push the food to your stomach,
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食道會收縮,把食物推入胃部,
01:08
where acid and gastric juices and enzymes further break the food down.
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在胃中,酸、胃液和酵素 會進一步分解食物。
01:12
The food then travels to the small intestine,
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食物接著來到小腸,
01:15
where fats, proteins, carbohydrates and micronutrients
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在那裡,脂肪、蛋白質、 碳水化合物以及微量營養素
01:19
are further broken down, with help from the pancreas, gallbladder, liver
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會在胰臟、膽汁、肝臟、 微生物相的協助下被進一步分解,
01:22
and the microbiome,
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01:24
so they can be absorbed across the small intestine
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這樣它們才能在小腸中被吸收,
01:26
and sent to the liver for processing.
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再被送去肝臟做處理。
01:29
What's left moves to the large intestine or the colon,
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剩下的會進入大腸,也叫結腸,
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which has three main jobs:
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其主要工作有三:
01:35
absorbing water and electrolytes, producing and absorbing vitamins
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吸收水分與電解質、 製造與吸收維生素,
01:38
and forming and squeezing the material, now called stool,
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以及形成糞便,把它擠向直腸。
01:43
towards the rectum.
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01:44
When the rectum is full, it sends a signal to the brain,
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當直腸滿了,便會向大腦發送訊號,
01:47
and the brain takes into account whether it's a socially acceptable time to poop,
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大腦會考量現在的場合 是否適合大便,
01:51
and if it is, it sends a signal to the anal sphincter muscles to relax.
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如果是,大腦會向肛門括約肌 發出放鬆訊號。
01:55
And boom, you know what happens next.
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接著噗通一聲, 你知道發生甚麼事了。
01:57
This process involves more than 10 organs
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這個過程涉及了至少十個器官,
02:00
and typically takes anywhere from 24 to 120 hours
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健康的人要花費的時間
從 24 小時到 120 小時不等。
02:04
in healthy people.
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02:05
So it's helpful to think of poop as exactly what it is --
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簡單地說,大便其實就是
02:09
all the stuff that doesn't get digested in this process.
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在這個過程中沒有消化掉的東西。
02:12
It is water, bacteria, dead cells and mucus,
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包含了水分、細菌、 死細胞,以及黏液,
02:16
all glommed together with fiber.
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全都和纖維搓成一團。
02:18
Fiber is amazing.
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纖維很了不起,
02:20
It affects the digestive tract from top to bottom.
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它從頭到尾影響了整個消化道。
02:22
It is very simply a carbohydrate the body can't absorb.
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纖維就只是身體無法 吸收的碳水化合物。
02:26
While other carbs are broken down into sugars,
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其他碳水化合物會被分解為醣類,
02:29
fiber passes by sort of moseying along, doing all kinds of cool things.
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纖維卻像是慢慢溜達過去,
發揮很多很酷的功能。
02:34
High-fiber foods physically take longer to eat,
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吃高纖食物要花身體更多的時間,
02:37
so they help us pace our meals.
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因此能幫助我們調整用餐速度。
02:40
The bulk also slows down digestion, especially in the stomach,
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大塊的體積也會減緩消化,
特別是在胃中,
02:44
and makes you feel full longer.
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也讓飽足感更持久。
02:46
Fiber also draws water into the stool, keeping it soft.
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纖維也會把水帶進糞便中, 保持糞便柔軟。
02:50
Scratchy, hard stool is, to put it mildly, unpleasant.
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粗硬的糞便——怎麼說呢—— 讓人不太舒服。
02:54
It also increases bacterial mass.
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它也會增加細菌量。
02:56
The water and bacteria together increase the bulk of the stool,
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水分及細菌加在一起 會增加糞便的體積,
03:00
which helps it move along.
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對糞便的移動有幫助。
03:02
Fiber also slows absorption of sugars into the bloodstream
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纖維也會減緩醣類 被血液吸收的速度,
03:05
and reduces absorption of fats and cholesterols.
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也會減少脂肪及膽固醇的吸收。
03:08
And as fiber collects in your colon,
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當纖維在結腸中聚集,
03:10
it feeds all your good gut bacteria,
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成為腸道好菌的食物,
03:13
helping you maintain a healthy microbiome.
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幫助你維持健康的微生物相。
03:15
Fiber is associated with the reduced risk of diabetes,
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纖維也能減少下列疾病發生的風險:
糖尿病、心臟病、數種胃腸疾病,
03:19
heart disease, several gastrointestinal conditions
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03:22
and even certain cancers.
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甚至某些癌症。
03:24
And yet, most of us aren't getting enough of it.
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然而,大多數人都沒有 攝取足夠的纖維。
03:27
For example, in the US,
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比如,在美國,
03:29
the vast majority of adults
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絕大多數的成人每天攝取的纖維
03:31
aren't eating the recommended 28 grams of fiber per day.
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都不到 28 公克的建議量;
03:34
In fact, the average American just gets 15 grams of fiber a day.
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事實上,一般美國人 每天只攝取 15 公克纖維。
03:39
So how exactly do you get more fiber?
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所以要如何攝取更多纖維呢?
03:42
The generic answer is to eat more whole grains,
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一般常見的答案是,多吃全穀類、
03:45
fruits, vegetables and legumes.
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水果、蔬菜,和豆科植物。
03:47
But I want you to consider some more specific fiber-rich foods
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但我希望你能考慮選擇 下列這些我很喜歡,
03:51
that I personally love:
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也富含纖維的食物:
03:52
pears, raspberries and blackberries, avocados and artichokes,
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梨子、覆盆子、黑莓、 酪梨,和洋薊,
03:56
high-fiber cereals, whole grains -- my favorite is farro --
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高纖榖片、全穀類 ——我最愛法羅麥——
04:00
lentils, kidney beans and chickpeas.
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小扁豆、菜豆、鷹嘴豆。
04:02
Almonds, pistachios and sunflower seeds are other options.
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其他的選擇還有杏仁、 開心果,以及葵花籽。
04:06
When in doubt, reach for those.
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不確定時,就選這些。
04:09
And happy pooping.
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那就祝你大便愉快了。
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