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 kakite? Možda ste čuli za to da treba da praznite creva jednom dnevno. Ali istina je da i ako kakite od tri puta dnevno do tri puta nedeljno, apsolutno ste normalni.
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[Body Stuff with Dr. Jen Gunter]
[Stvari o telu sa dr Džen Ganter]
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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, ovde dr Džen Ganter. Kao ginekolog-akušer i doktor za lekove protiv bolova, ispadne da pričam sa svojim pacijentima o kaki više nego što možete zamisliti. Sve u svemu, čujem mnogo o anksioznosti zbog nje. Neki ljudi se brinu zato što nemaju pražnjenje creva jednom dnevno, iako je to lažna metrika. Drugi se muče zbog zatvora. Oni često ne dobiju terapiju koja im je neophodna, i čak se mogu prepustiti opasnim rešenjima kao što je čišćenje debelog creva.
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.
Ali u svom tom pričanju o kaki, postoji jedna reč koju ne čujem dovoljno - vlakna. Hajde da vas odvedem na putovanje od hrane do kake. Varenje zapravo počinje u ustima. Žvakanje razbija hranu na manje čestice. Dok jedete, vaša hrana se meša sa pljuvačkom koja vlaži hranu, i ima enzime koji započinju razgradnju tog skroba i tih masti. Kontrakcije u vašem jednjaku guraju hranu u želudac, gde kiseline, želudačni sokovi i enzimi nastavljaju da razgrađuju hranu. Hrana onda otputuje u tanko crevo, gde masti, proteini, ugljeni hidrati i mikroelementi nastavljaju da se razgrađuju uz pomoć pankreasa, žučne kese, jetre i mikrobioma, kako bi mogli da se apsorbuju u čitavom tankom crevu i pošalju u jetru za dalju preradu.
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 premešta se u debelo crevo, koje ima tri glavna zadatka: apsorpcija vode i elektrolita, proizvodnja i apsorpcija vitamina, i formiranje i ceđenje materije, koja se sada naziva stolica, prema rektumu. Kada je rektum pun, on šalje signal mozgu, i mozak uzima u obzir da li je društveno prihvatljivo vreme da se kaki, i ako jeste, on pošalje signal mišićima analnog sfinktera da se opuste. I eto, znate šta se dalje desi.
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 uključuje više od 10 organa i obično traje negde od 24 do 120 sati kod zdravih ljudi. Stoga je od pomoći realistično shvatiti stolicu - kao sve što se ne svari u toku ovog procesa. To su voda, bakterije, mrtve ćelije i sluz, sve pomešano sa 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 neverovatna. Ona utiču na digestivni trakt u svakom smislu. Ona su, vrlo jednostavno, ugljeni hidrati koje telo ne može da apsorbuje. Dok se ostali ugljeni hidrati razlažu na šećere, vlakna prolaze lagano, radeći razne interesantne stvari. Hrana bogata vlaknima fizički mora duže da se jede, tako da ona pomažu u regulisanju tempa obroka. Većina takođe usporava varenje, posebno u želucu, i čini da duže osećate da ste siti. Vlakna takođe dostavljaju vodu u stolicu, održavajući je mekom. Hrapava, tvrda stolica je, blago rečeno, neprijatna. Ona takođe povećavaju bakterijsku masu. Voda i bakterije zajedno povećavaju količinu stolice, što joj pomaže da se se kreće. Vlakna takođe usporavaju apsorpciju šećera u krvotok i smanjuju apsorpciju masti i holesterola. I dok se vlakna skupljaju u vašem debelom crevu, ona hrane sve vaše dobre bakterije u crevima, i tako vam pomažu u održavanju zdravog mikrobioma. Vlakna su povezana sa smanjenim rizikom od dijabetesa, bolesti srca, nekolicine gastrointestinalnih bolesti, i čak određenih 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.
Pa ipak, većina nas ih ne unosi dovoljno. Na primer, u SAD, većina odraslih osoba ne unosi preporučenih 28 grama vlakana dnevno. Zapravo, prosečan 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.
Dakle, kako da unesete više vlakana? Generičan odgovor bi bio da jedete više integralnih žitarica, voća, povrća i mahunarki. Ali želim da uzmete u obzir neke specifičnije namirnice bogate vlaknima koje ja lično obožavam: kruške, maline i kupine, avokado i artičoke, žitarice bogate vlaknima, integralne žitarice - omljena mi je faro - sočivo, pasulj i leblebije. Bademi, pistaći i seme suncokreta su još neke mogućnosti. Kada ne znate šta ćete, uzmite njih. I srećno kakenje.