Why you shouldn't worry about pooping once a day--- TED Talks翻譯－眼中驚奇

以下是Dr. Jen Gunter的演講，

為了讓自己需要時可以中英對照著看，又不需要受限於youtube最高2倍的播放速度，

所以我下載了cc字幕，拼貼成了中英對照，有需要的人也可以看看。

How often do you poop?

你多久排一次便？

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

或許有人告訴過你每天應該排一次便。

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.

但事實上，從最多一天排三次到最少每周三次都是完全正常的。

As an ob-gyn and pain-medicine doctor,

作為一名婦產科和疼痛醫藥科醫生，

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

我和病人們聊到排便問題的次數可能遠超於你的想象。

Overall, I hear a lot of anxiety about it.

總體來說，我聽到了很多人對排便的焦慮。

Some people worry about not having a bowel movement once a day,even though it’s a phony metric.

有些人擔心自己不能每天排一次便，雖說這個指標就是一個謊言。

Other people struggle with constipation.

其他人則在與便秘鬥爭。

，

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

很多時候，由於人們得不到對癥的治療

and they can even turn to dangerous solutions,such as colon cleanses.

他們甚至會轉而尋求危險的治療方案，比方說，采用結腸清洗。

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

不過，當大家談論排便問題，有一個詞很少人提及——纖維素。

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

讓我科普一下從進食到排便的過程。

Digestion actually starts in the mouth.Chewing breaks the food down into smaller particles.

消化過程其實在口腔中就開始了，咀嚼將食物分解成更小得顆粒。

As you eat, your food mixes with saliva, which moistens the food, and has enzymes that start to break down those starches and fats.

當你進食時，食物會與唾液混合，使食物浸潤，而唾液中的酶會開始分解食物中的澱粉和脂肪。

Contractions is your esophagus push the food to your stomach, where acid and gastric juices and enzymes further break the food down.

食道的收縮將食物推向胃部，在胃里，胃酸、胃液和酶會進一步分解食物。

The food then travels to the small intestine,

之後食物會滑入小腸，

where fats, proteins, carbohydrates and micronutrients are further broken down, with help

from the pancreas, gallbladder, liver and the microbiome,

在胰腺、膽囊、肝臟和微生物組的幫助下，食物中的脂肪、蛋白質，碳水化合物和微量元素

會進一步分解，

so they can be absorbed across the small intestine and sent to the liver for processing.

同時可以被人體吸收，並運送至肝臟進行處理。

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

而食物殘渣會進入結腸。

which has three main jobs:

結腸有三個主要任務：

absorbing water and electrolytes, producing and absorbing vitamins, and forming and squeezing the material, now called stool,towards the rectum.

吸收水分和電解質，制造與吸收維他命，以及將殘渣擠壓成型，變成所謂的糞便，並將其推往直腸。

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

當糞便將直腸填滿，大腦會收到信號，

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

從而，大腦會考慮此時是否是社會可接受的排便時間。

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

如果答案是肯定，大腦隨之向肛門括約肌发出放松的信號。

And boom, you know what happens next.

然後砰一聲，你知道會发生什麽。

This process involves more than 10 organs and typically takes anywhere from 24 to 120 hours in healthy people.

整個過程由十多個器官共同協作，對健康的人來說，這通常要花費 24 到 120 個小時。

So it's helpful to think of poop as exactly what it is --all the stuff that doesn't get digested in this process.

所以回想排便的過程，會幫助我們理解——所有吃下去的東西不用經歷這個消化過程的

It is water, bacteria, dead cells and mucus,all glommed together with fiber.

只有水、細菌、死細胞以及黏液，它們都會與纖維素混合。

Fiber is amazing.

纖維素真的很棒，

It affects the digestive tract from top to bottom.

它自上而下影響著整個消化道。

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

它是一種非常簡單的碳水化合物，無法由人體吸收。

While other carbs are broken down into sugars, fiber passes by sort of moseying along, doing all kinds of cool things.

當其它碳水化合物被分解成糖，纖維就像閑庭信步一樣經過，做著各種酷酷的工作。

High-fiber foods physically take longer to eat, so they help us pace our meals.

吃高纖維的食物一般需要更長的時間，因此可以幫助我們控制飲食的節奏，

The bulk also slows down digestion, especially in the stomach, and makes you feel full longer.

體積大的食物也會減慢消化速度，尤其會更久的停留在胃里，並讓你有更久的飽腹感。

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

纖維還能將水分吸入糞便，使糞便保持柔軟。

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

說句不好聽的，粗糙硬實的糞便，真惱人。

It also increases bacterial mass.The water and bacteria together increase the bulk of the stool, which helps it move along.

纖維素也會增加菌群數量，水和細菌一起增加了糞便的體積，而這有助於糞便的移動。

Fiber also slows absorption of sugars into the bloodstream and reduces absorption

of fats and cholesterols.

纖維素同樣減緩血液對糖分的吸收，減少脂肪和膽固醇的吸收。

And as fiber collects in your colon, it feeds all your good gut bacteria, helping you maintain a healthy microbiome.

而且纖維在結腸中的堆積，能夠養活你腸道中的有益菌群，幫助你保持一個健康的微生物群。

Fiber is associated with the reduced risk of diabetes, heart disease, several gastrointestinal conditions , and even certain cancers.

纖維素還有助於降低一些胃腸道疾病的風險，如糖尿病、心臟病，甚至是某些癌症。

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

然而，絕大多數人還沒有認識到纖維的重要性。

For example, in the US, the vast majority of adults aren't eating the recommended 28 grams of fiber per day.

比如，在美國，絕大多數成年人沒有每天攝入建議的 28 克纖維。

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

實際上，美國人平均每天只攝入 15 克纖維。

So how exactly do you get more fiber?

那麽，如何能攝入更多的纖維素呢？

The generic answer is to eat more whole grains, fruits, vegetables and legumes.

一般的答案就是多吃全谷類、水果、蔬菜和豆類。

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.