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.
Seberapa sering Anda BAB? Anda mungkin pernah dengar Anda seharusnya BAB sekali sehari. Faktanya, entah Anda BAB tiga kali sehari atau tiga kali seminggu, semuanya sangat normal.
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[Body Stuff with Dr. Jen Gunter]
[Seluk Beluk Tubuh dengan 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.
Halo, saya Dr. Jen Gunter. Sebagai dokter kandungan dan spesialis nyeri, saya membahas BAB dengan pasien saya, lebih banyak dari yang Anda pikir. Saya dengar banyak kekhawatiran tentang BAB. Beberapa orang khawatir tidak BAB sekali sehari, meskipun itu metrik yang palsu. Beberapa berjuang melawan konstipasi. Mereka sering tidak mendapat perawatan, bahkan mereka mendapat solusi yang membahayakan, seperti pembersihan usus besar.
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.
Tetapi di semua pembahasan BAB, satu kata yang jarang saya dengar -- serat. Lihatlah proses makanan berubah jadi tinja. Pencernaan sebenarnya dimulai dari mulut. Makanan dikunyah menjadi partikel yang lebih kecil. Saat Anda makan, makanan bercampur dengan air liur, yang melembabkan makanan, dan memiliki enzim yang menghancurkan zat tepung dan lemak. Kontraksi terjadi saat esofagus mendorong makanan ke perut, yang mana asam lambung dan enzim menghancurkan makanan. Lalu makanan menuju usus halus, di mana lemak, protein, karbohidrat dan mikronutrien dipecah lagi, dibantu pankreas, kantong empedu, hati dan mikrobioma, jadi bisa diserap di usus halus dan dikirim ke hati untuk diproses.
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.
Sisanya menuju usus besar, yang mempunyai tiga tugas penting: menyerap air dan elektrolit, memproduksi dan menyerap vitamin, membentuk dan meremas material, yang disebut kotoran, menuju rektum. Saat rektum penuh, dikirimlah sinyal ke otak, dan otak mempertimbangkan apakah itu saat yang tepat untuk BAB, jika iya, sinyal dikirim ke otot sfingter anus supaya rileks. Dan Anda tahu apa yang terjadi selanjutnya.
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.
Proses ini melibatkan lebih dari 10 organ dan biasanya berlangsung selama 24-120 jam untuk orang yang sehat. Jadi sangat membantu untuk mengerti kotoran sebagaimana mestinya -- semua hal yang tidak dicerna dalam proses ini, yaitu air, bakteri, sel mati, dan lendir, semuanya dilenyapkan dengan serat.
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.
Serat itu luar biasa. Serat berpengaruh pada sistem pencernaan dari atas sampai bawah. Serat hanyalah karbohidrat yang tidak bisa diserap tubuh. Saat karbohidrat lain dipecah menjadi gula, serat melewatinya seperti orang malas, melakukan semua hal hebat. Makanan kaya serat dicerna lebih lama, dan membantu kita mempercepat makanan kita. Serat dalam jumlah besar memperlambat pencernaan, terlebih di perut, dan membuat Anda kenyang lebih lama. Serat juga memberi air ke kotoran, supaya lunak. Kotoran yang keras itu tidak menyenangkan, dan meningkatkan jumlah bakteri. Air dan bakteri meningkatkan banyaknya kotoran, yang membantunya berjalan terus. Serat juga memperlambat penyerapan gula ke peredaran darah dan mengurangi penyerapan lemak dan kolesterol. Saat serat berkumpul di usus besar, serat memberi makan semua bakteri usus yang baik, membantu Anda memelihara mikrobioma sehat. Serat dikaitkan dengan berkurangnya risiko diabetes, serangan jantung, banyak kondisi gastrointestinal dan bahkan kanker tertentu.
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.
Namun, banyak dari kita belum cukup serat. Contohnya, di AS, sebagian besar orang dewasa tidak makan 28 gram serat per hari sesuai rekomendasi. Rata-rata orang Amerika hanya mendapat 15 gram serat per hari.
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.
Lalu bagaimana Anda seharusnya mendapat lebih banyak serat? Jawaban umum yaitu dengan mengonsumsi lebih banyak gandum, buah, sayuran, dan polong-polongan. Tapi saya ingin Anda mempertimbangkan beberapa makanan yang kaya serat yang saya sendiri suka: pir, raspberi dan blackberry, alpukat dan artichoke, sereal kaya serat, gandum -- kesukaan saya ialah farro -- kacang-kacangan, kacang merah dan buncis. Opsi lain ialah kacang almond, pistasi, dan biji bunga matahari. Bila ragu, makanlah serat tersebut. Dan selamat BAB.