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  • There's honestly nothing more satisfying

    老實說,沒有什麼比這更令人滿意的了

  • than a good poop.

    比一個好的大便。

  • On the flip side, a bad poop can ruin your day.

    反過來說,一次糟糕的大便會毀了你的一天。

  • You know what I'm talking about.

    你知道我在說什麼

  • Too hard, too soft, too sudden, not soon enough.

    太硬,太軟,太突然,不夠快。

  • If this isn't ringing any bells,

    如果這還沒有讓你想起什麼。

  • congrats on being the world's only perfect pooper!

    恭喜你成為世界上唯一一個完美的大便者!

  • A title to wear with pride.

    一個值得驕傲的稱號。

  • For the rest of us, we have to work at it.

    對於我們其他人來說,我們必須努力。

  • The good news is we have science on our side.

    好消息是,我們有科學在我們這邊。

  • There are a bunch of things we can do

    我們有很多事情可以做

  • to smooth out the kinks in our digestive system,

    撫平我們消化系統中的糾結。

  • and some of them are very literal.

    而其中一些人的字面意思很。

  • But real quick, let us introduce you

    但是,真正的快,讓我們介紹你

  • to the Bristol stool scale, a handy-dandy chart

    到布里斯托爾凳子秤,一個方便的圖表。

  • listing the different types of poop your body can make.

    列出你的身體可以製造的不同類型的大便。

  • They range from type one, hard lumps,

    它們的範圍從一型、硬塊。

  • to type seven, totally liquid.

    到七型,完全是液體。

  • When it comes to No. 2,

    當談到第。

  • you actually want to be a type three or four.

    你其實是想成為第三或第四種類型。

  • Anything before indicates constipation;

    前面的都說明是便祕。

  • anything after gets closer to diarrhea.

    之後的任何事情都會接近腹瀉。

  • Depending on where you land on the scale,

    取決於你在天平上的位置。

  • there are a number of things you can do

    有一些事情你可以做

  • to get that coveted smooth snake.

    才能得到那條令人垂涎的順風蛇。

  • Let's start with short-term solutions.

    讓我們從短期解決方案開始。

  • [mooing]

    [mooing]

  • Mooing like a cow, or making a similar noise

    像牛一樣哞叫,或發出類似的聲音

  • if you aren't feeling particularly bovine,

    如果你不覺得特別牛逼的話。

  • can help reduce straining.

    可以幫助減少拉傷。

  • You'll want to lean forward

    你要向前傾

  • with your elbows on your knees while you do it.

    一邊做一邊用手肘頂住膝蓋。

  • The idea is to open up your belly

    意思是打開你的肚皮

  • and get yourself in a more efficient pooping position.

    並讓自己處於一個更有效的拉屎姿勢。

  • You see, sitting toilets were designed all wrong.

    你看,坐式馬桶的設計都是錯的。

  • Sitting straight up with your feet planted on the ground

    坐直,雙腳著地。

  • actually makes it harder to squeeze one out.

    其實更難擠出一個來。

  • Too much straining and pushing

    太過緊張,太過用力

  • can lead to hemorrhoids, most of all,

    可導致痔瘡,最。

  • but sometimes even prolapse.

    但有時甚至會脫肛。

  • Thanks to how our bodies are built,

    感謝我們的身體是如何構造的。

  • we're better off in a squat.

    我們最好是在一個蹲位。

  • It's all in the gut.

    這一切都在腸胃裡。

  • Look at the angle of her rectum when she stands up.

    看她站起來時直腸的角度。

  • It's bent at about 80 degrees

    它的彎曲度大約是80度

  • right where it meets the anal canal,

    就在它遇到肛門的地方。

  • fittingly named the anorectal angle.

    恰如其分地命名為肛門直腸角。

  • Sort of like kinking a hose,

    有點像把水管弄彎了。

  • this bend helps you control your bowels,

    這個彎道可以幫助你控制你的大便。

  • along with the muscles in the same area.

    以及同一部位的肌肉。

  • When you sit, that angle unfolds to about 100 degrees,

    當你坐著的時候,這個角度會展開到100度左右。

  • and squatting opens it even further.

    而下蹲則更能打開它。

  • Opening up that pathway makes it easier

    打通了這條通道,就容易多了

  • for stuff to slide on through.

    供東西滑上通過。

  • But even though our porcelain thrones

    但即使我們的瓷器寶座

  • aren't suited for squatting, there are ways to adapt.

    是不是適合蹲著,有的是辦法適應。

  • You can throw your feet up on a stool

    你可以把你的腳放在凳子上了

  • or even just a couple of rolls of toilet paper.

    甚至只是幾卷衛生紙。

  • Or the dedicated can buy a product

    或者專門的人可以購買產品

  • specifically made for this purpose,

    專門為此目的製作的。

  • like the Squatty Potty or Nature's Platform.

    如Squatty Potty或Nature's Platform。

  • One study followed over 50 healthy poopers

    一項研究跟蹤了50多名健康的大便者

  • through 1,000 collective bowel movements

    一千次集體排便

  • using the Squatty Potty.

    使用蹲式便器。

  • The experiment started with a two-week control period

    實驗開始時,有兩個星期的對照期

  • of unassisted pooping.

    的徒手拉屎。

  • Then, participants spent another two weeks

    然後,參與者又花了兩週時間

  • using the Squatty Potty.

    使用蹲式便器。

  • 90% of the participants strained less,

    90%的學員緊張程度較低。

  • and over 70% spent less time on the toilet.

    且超過70%的人在廁所上花費的時間較少。

  • Speaking of, we are very sorry,

    說到這裡,我們非常抱歉。

  • but put down your phone.

    但放下你的手機。

  • Even you, person who's watching this on the can right now.

    即使是你,現在在罐頭上看這個的人。

  • Taking your phone or a book to the bathroom

    帶著手機或書上廁所

  • just encourages you to stay in there longer,

    只是鼓勵你在裡面多呆一會兒。

  • which, again, leads back to straining

    這又回到了緊張

  • and putting excess pressure on your rectum and anus.

    並對直腸和肛門施加過大的壓力。

  • Getting up off the toilet can help you

    從馬桶上站起來可以幫助你

  • in more ways than one.

    在多個方面。

  • Generally the more you move, the more you poop.

    一般來說,動得越多,大便越多。

  • Exercising can jostle around your innards,

    鍛鍊可以在你的內臟周圍亂竄。

  • helping shake up food, gas, and waste

    幫助解決糧食、煤氣和廢物問題。

  • to move through your system.

    在你的系統中移動。

  • That means less time for your lower intestine

    這意味著你的下腸的時間減少了

  • to absorb water from your stool.

    以吸收大便中的水分。

  • And wet, soft poops are easier to pass.

    而且溼軟的大便更容易通過。

  • So going for a quick jog could be helpful

    所以去快跑可能會有幫助。

  • if you're constipated.

    如果你是便祕。

  • Not so much if you have diarrhea.

    如果你有腹瀉的話就不太一樣了。

  • What you eat can also help.

    吃的東西也可以幫助你。

  • Yep, we're talking fiber.

    是的,我們說的是纖維。

  • Fiber is helpful

    纖維是有幫助的

  • no matter which end of the stool scale you're on,

    不管你在哪一端的糞便規模。

  • but not all fiber is created equal.

    但並非所有的纖維都是一樣的。

  • There are actually two main types:

    其實主要有兩種類型。

  • soluble and insoluble.

    可溶和不溶。

  • Soluble fiber dissolves in water,

    可溶性纖維可溶於水。

  • turning gooey and spongy.

    變成黏糊糊的海綿狀。

  • It comes from things like fruit flesh,

    它來自於果肉等東西。

  • root vegetables, and cooked grains.

    根莖類蔬菜和熟食穀物。

  • This stuff takes its time

    這東西需要時間

  • sliding through your digestive track,

    滑過你的消化道。

  • which helps regulate movements.

    這有助於調節運動。

  • You want to start introducing

    你要開始介紹

  • this type of fiber to your diet

    這種類型的纖維到你的飲食

  • if you're hovering around a type six or seven.

    如果你在六或七型附近徘徊。

  • Insoluble fiber, on the other hand,

    另一方面,不溶性纖維。

  • mostly keeps its shape when wet.

    溼的時候大多能保持其形狀。

  • This fiber from fruit skins, leafy greens,

    這種纖維來自果皮、綠葉菜。

  • and the outer layer of most whole grains

    和大多數全穀物的外層

  • adds to the bulk of the stool.

    增加了凳子的體積。

  • It puts pressure on your colon walls

    它會給你的結腸壁帶來壓力

  • and stimulates movement.

    並刺激運動。

  • So this is what you're looking for

    所以這就是你要找的東西

  • to fix a type one or two,

    來修復一二型。

  • but you don't want to load up

    但你不希望加載

  • on either fiber all at once.

    在任何一根光纖上同時。

  • First, you want to suss out

    首先,你要弄清楚

  • if fiber is really your issue at all.

    如果纖維真的是你的問題,在所有。

  • If you normally eat plenty of insoluble fiber

    如果你平時吃了大量的不溶性纖維

  • but you're still constipated,

    但你還是便祕。

  • then more probably isn't gonna help.

    那麼更多的可能是不會幫助。

  • And too much fiber too quickly

    而且纖維過多過快

  • can make you bloated or gassy.

    會讓你變得臃腫或氣喘吁吁。

  • When in doubt, go see your doctor.

    有疑問的時候,去看醫生。

  • They might recommend probiotics,

    他們可能會推薦益生菌。

  • which can help reduce bloating and gas

    可以幫助減少腹脹和氣體

  • as well as constipation.

    以及便祕。

  • When you first start taking them,

    當你剛開始服用的時候。

  • you might end up in type six or seven territory

    你可能會在六七種類型的領域內結束

  • for a few days, but that should go away.

    幾天,但這應該會消失。

  • And if adding stuff to your diet doesn't help,

    而如果在飲食中添加東西也無濟於事。

  • maybe try taking stuff away.

    也許可以試試把東西拿走。

  • Dairy, caffeine, meats,

    乳製品、咖啡因、肉類。

  • spicy foods, alcohol, grease,

    辛辣食物、酒精、油脂。

  • certain fruits, and artificial sweeteners

    某些水果和人工甜味劑

  • have all been known to cause diarrhea.

    都曾引起過腹瀉。

  • Cutting all or some of that stuff

    削減所有或部分的東西

  • could help relieve those bowel-control issues.

    可以幫助緩解這些控制腸胃的問題。

  • Keeping a food diary to find connections

    寫美食日記找關係

  • between snacks and symptoms is also recommended,

    還建議在零食和症狀之間。

  • and that way you don't have to give up

    這樣你就不用放棄。

  • on all the good stuff at once.

    在所有的好東西一次。

  • If you're not the world's only perfect pooper,

    如果你不是世界上唯一完美的大便者。

  • taking the perfect poop isn't always easy.

    以完美的大便並不總是容易。

  • But it should never be as hard as a type one.

    但絕對不能像一型那樣難。

  • With these tips and tricks in your back pocket,

    有了這些提示和技巧在你的後袋。

  • you are well on your way to the throne.

    你是很好的方式對王位。

  • Now go eat, drink, and jog your way

    現在去吃喝玩樂,慢跑吧。

  • to the best poop of your life.

    為了你一生中最棒的大便。

  • You earned it, champ.

    你賺了,冠軍。

  • Everybody deserves a perfect poo,

    每個人都應該有一個完美的便便。

  • but always make sure to check with your doctor

    但一定要向醫生諮詢

  • before you make significant changes

    矯枉過正

  • to your diet or lifestyle.

    飲食或生活方式。

  • But you could probably moo all you want

    但你可以盡情地叫喚

  • without a doctor's note.

    沒有醫生的說明。

  • And subscribe below if you want more ways

    如果你想要更多的方法,請在下面訂閱

  • to optimize your life with science.

    以科學優化自己的生活。

There's honestly nothing more satisfying

老實說,沒有什麼比這更令人滿意的了

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如何科學地服用最適合的大便? (How To Take The Best Poop, According To Science)

  • 18 1
    林宜悉 發佈於 2020 年 10 月 23 日
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