How often do you poop? You might have heard you should have a bowel movement once a day. But the truth is that if you poop anywhere from three times a day to three times a week, you're completely and totally normal.
Koliko često kakate? Možda ste čuli da veliku nuždu treba obavljati jednom dnevno. No istina je da je kakanje od triput dnevno do triput tjedno, sasvim normalno.
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[Body Stuff with Dr. Jen Gunter]
[Body Stuff s dr. Jen Gunter]
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Hey there, it’s Dr. Jen Gunter. As an ob-gyn and pain-medicine doctor, I end up talking to my patients about poop more than you might think. Overall, I hear a lot of anxiety about it. Some people worry about not having a bowel movement once a day, even though its a phony metric. Other people struggle with constipation. Often, they don't get the treatment that they need, and they can even turn to dangerous solutions, such as colon cleanses.
Zdravo, ja sam dr. Jen Gunter. Kao liječnica i ginekologinja, s pacijentima razgovaram o kakanju više nego što mislite. Uglavnom se ljudi brinu zbog toga. Neki se brinu jer veliku nuždu ne obavljaju jednom dnevno, iako to nema smisla. Druge pak muči zatvor. Često ne dobiju terapiju koja im je potrebna pa se okreću opasnim rješenjima, kao što je ispiranje crijeva.
But for all the poop talk, there's one word I don't hear enough -- fiber. Let me take you through the journey from food to poop. Digestion actually starts in the mouth. Chewing breaks the food down into smaller particles. As you eat, your food mixes with saliva, which moistens the food, and has enzymes that start to break down those starches and fats. Contractions in your esophagus push the food to your stomach, where acid and gastric juices and enzymes further break the food down. The food then travels to the small intestine, where fats, proteins, carbohydrates and micronutrients are further broken down, with help from the pancreas, gallbladder, liver and the microbiome, so they can be absorbed across the small intestine and sent to the liver for processing.
No o jednoj se stvari ne govori dovoljno, o vlaknima. Da vidimo što se događa u probavnom sustavu. Probava počinje u ustima. Žvakanjem se hrana usitnjava. Dok jedete, hrana se miješa sa slinom, koja omekšava hranu, i koja ima enzime za razgradnju škroba i masti. Kontrakcije jednjaka guraju hranu u želudac, gdje kiselina, želučani sokovi i enzimi dodatno razgrađuju hranu. Hrana zatim putuje do tankog crijeva, gdje se razgrađuju masti, proteini, ugljikohidrati i mikronutrijenti uz pomoć gušterače, žučnog mjehura, jetre i mikrobioma, kako bi ih tanko crijevo moglo apsorbirati i poslati u jetru.
What's left moves to the large intestine or the colon, which has three main jobs: absorbing water and electrolytes, producing and absorbing vitamins and forming and squeezing the material, now called stool, towards the rectum. When the rectum is full, it sends a signal to the brain, and the brain takes into account whether it's a socially acceptable time to poop, and if it is, it sends a signal to the anal sphincter muscles to relax. And boom, you know what happens next.
Ono što ostane ide u debelo crijevo, koje ima tri glavne zadaće: apsorpciju vode i elektrolita, stvaranje i apsorpciju vitamina, i stvaranje i tiskanje materijala, odnosno stolice prema rektumu. Kada je rektum pun, šalje signal mozgu, i mozak razmišlja je li sada društveno prihvatljivo kakati, ako jest, on šalje signal mišićima analnog sfinktera da se opuste. I znate što ide poslije.
This process involves more than 10 organs and typically takes anywhere from 24 to 120 hours in healthy people. So it's helpful to think of poop as exactly what it is -- all the stuff that doesn't get digested in this process. It is water, bacteria, dead cells and mucus, all glommed together with fiber.
Ovaj proces obuhvaća više od deset organa i većinom traje od 24 do 120 sati u zdravih osoba. Korisno je znati da je stolica sve ono što se ne može probaviti. Stolicu čini voda, bakterije, mrtve stanice i sluz, i sve je to povezano vlaknima.
Fiber is amazing. It affects the digestive tract from top to bottom. It is very simply a carbohydrate the body can't absorb. While other carbs are broken down into sugars, fiber passes by sort of moseying along, doing all kinds of cool things. High-fiber foods physically take longer to eat, so they help us pace our meals. The bulk also slows down digestion, especially in the stomach, and makes you feel full longer. Fiber also draws water into the stool, keeping it soft. Scratchy, hard stool is, to put it mildly, unpleasant. It also increases bacterial mass. The water and bacteria together increase the bulk of the stool, which helps it move along. Fiber also slows absorption of sugars into the bloodstream and reduces absorption of fats and cholesterols. And as fiber collects in your colon, it feeds all your good gut bacteria, helping you maintain a healthy microbiome. Fiber is associated with the reduced risk of diabetes, heart disease, several gastrointestinal conditions and even certain cancers.
Vlakna su nevjerojatna. Ona utječu na probavni sustav od početka do kraja. Vlakna su ugljikohidrati koje tijelo ne može apsorbirati. Dok se ostali ugljikohidrati razgrađuju u šećere, vlakna prolaze probavnim sustavom i čine fora stvari. Hrana bogata vlaknima duže se jede što nam pomaže da obroke jedemo sporije. Vlakna također usporavaju probavu, posebice u želucu, te se duže osjećate siti. Vlakna također privlače vodu u stolicu i čine je mekom. Tvrda stolica je neugodna, u najmanju ruku. Vlakna također povećavaju broj bakterija. Voda i bakterije čine stolicu većom, što olakšava pokretljivost stolice. Vlakna također usporavaju apsorpciju šećera u krvotok i smanjuju apsorpciju masti i kolesterola. Nakupljanje vlakna u debelom crijevu hrani dobre crijevne bakterije i pomaže u održavanju zdravog mikrobioma. Vlakna se povezuju sa smanjenim rizikom od dijabetesa, srčanih bolesti, nekoliko gastrointestinalnih bolesti te čak nekih karcinoma.
And yet, most of us aren't getting enough of it. For example, in the US, the vast majority of adults aren't eating the recommended 28 grams of fiber per day. In fact, the average American just gets 15 grams of fiber a day.
No većina nas ne unosi dovoljno vlakna. Na primjer, u SAD-u, većina odraslih osoba ne jede preporučenu količinu vlakna od 28 grama dnevno. Zapravo, prosječni Amerikanac unese samo 15 grama dnevno.
So how exactly do you get more fiber? The generic answer is to eat more whole grains, fruits, vegetables and legumes. But I want you to consider some more specific fiber-rich foods that I personally love: pears, raspberries and blackberries, avocados and artichokes, high-fiber cereals, whole grains -- my favorite is farro -- lentils, kidney beans and chickpeas. Almonds, pistachios and sunflower seeds are other options. When in doubt, reach for those. And happy pooping.
Kako unositi više vlakna? Uobičajeni odgovor je da jedete više cjelovitih žitarica, voća, povrća i mahunarki. No razmislite o hrani posebno bogatoj vlaknima. Osobno volim jesti: kruške, maline, kupine, avokada, artičoke, pahuljice bogate vlaknima, cjelovite žitarice, omiljena mi je pir, leću, grah i slanutak. Ostale mogućnosti su bademi, pistacije i sjemenke suncokreta. Kada ste u dvojbi, posegnite za njima. Sretno kakanje!