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。