“準點排便”幾乎成為了現(xiàn)代人的追求。其實，大多數(shù)人排便難，很可能是因為沒掌握一些關(guān)鍵技巧。比如說，你可能沒有選好時間！

互聯(lián)網(wǎng)上流傳著不少“排便黃金時間”的說法，例如“早晨起床后和就餐兩小時后排便，可以延長壽命”。

For many, smooth bowel movements are a simple but vital life goal. In today's fast-paced world, the idea of "pooping on time" has almost become a modern health pursuit.

Online, there are claims about the "golden hours of pooping". According to these claims, emptying your bowels right after waking up or within two hours after a meal could even contribute to a longer life.

之所以是“起床后”和“就餐后”，是因為這兩個時間段是腸胃工作的重要時段，相對來說比較好拉。

① 早上起床的起立反射

早上起來時，我們從臥位轉(zhuǎn)化為站立位，蟄伏一整晚的身體，完成了第一個大動作，這個動作可以促進結(jié)腸運動，有助于產(chǎn)生便意。

There's science behind these time slots. One is the morning postural reflex. When a person rises from bed and shifts from lying to standing, the body kick-starts large muscle movements. This transition stimulates colon activity and can naturally trigger the urge to have a bowel movement.

② 飯后的胃結(jié)腸反射

胃接受食物之后，把信號傳給大腦，告訴大腦新的食物進來了，要把儲存在身體里的大便排出去，給新的食物騰地方。于是，大腦發(fā)出指令，讓大腸加速運動，把儲存在乙狀結(jié)腸和直腸的大便往遠處推，這個反射就叫做胃結(jié)腸反射，有利于成功排便。

Another key mechanism is the gastrocolic reflex, which happens after eating. Once food enters the stomach, signals are sent to the brain, telling the digestive system to clear out what's already stored in the colon. In response, the large intestine accelerates its movement, pushing stool toward the rectum. That's why many people feel the urge shortly after breakfast.

因此有網(wǎng)友說：

說到拉屎，可能有人要問了：為什么有的人一天頻繁光顧廁所，而有的人幾天才去一次？其實這是有原因的哦！

▌男性比女性胃腸道蠕動速度快

從生理結(jié)構(gòu)來看，男性的胃腸道蠕動的速度相對較快，且基礎(chǔ)代謝率通常高于女性，也就是“素材多”，頻率快。這就可以解釋為什么“男友/老公總是在拉屎”這一話題～

Gender differences play a role. Men generally have faster intestinal motility and higher metabolic rates than women, meaning their digestive systems process more material at a quicker pace. It's one reason many joke about boyfriends or husbands "always being in the bathroom".

▌飲食不同

攝入較多蛋白質(zhì)、纖維和水分的人，腸道蠕動會更快，從而排便次數(shù)也會增加。此外攝入咖啡因和酒精等物質(zhì)也會導致腸道敏感和水分過多，從而增加排便的頻率。

Diet is another key factor. People who consume more protein, fiber, and water tend to have quicker bowel movements. Meanwhile, caffeine and alcohol can irritate the intestines or alter fluid balance, leading to more frequent trips.

▌情緒因素

當人們緊張、焦慮時，身體會分泌一些應激激素，這些激素會像“開關(guān)”一樣刺激腸道蠕動，使人產(chǎn)生排便的需求，就像有些同學一參加考試或面試就想拉肚子。

Emotions also matter. Stress and anxiety trigger the release of stress hormones that act like a switch, speeding up bowel activity. This explains why some people feel the sudden urge to use the bathroom before exams, interviews, or other stressful events.

每日一問：今天你大便通暢嗎？

快來和雙語君一起學幾條解決便秘的小妙招吧！

① 適當增加脂肪供給

高脂肪食物：植物油有助于分解脂肪酸，刺激腸道蠕動，并潤滑腸道。

堅果與籽類：富含天然油脂，適量攝入有助于規(guī)律排便。干果仁里面含有大量的油脂，適當增加攝入有通便的作用。

High-fat foods: Plant oils help break down fatty acids, stimulate intestinal motility, and lubricate the intestines.

Nuts and seeds: Rich in natural oils, moderate intake can aid bowel regularity.

② 洗澡時巧揉肚子緩解便秘

通用緩解方法：用溫水輔助順時針按摩腹部，同時進行深呼吸（腹部隨呼吸起伏）。

針對神經(jīng)源性便秘：沿結(jié)腸部位交替噴淋熱水（40℃）3分鐘和溫水（25℃）10秒，重復該操作5次。

General relief: Massage abdomen clockwise with warm water while doing deep belly breathing.

For nerve-related constipation: Alternate between 3 minutes of warm (40°C) and 10 seconds of cool (25°C) water spray along the colon; repeat 5 times.

③ 熱水泡腳

良好的血液循環(huán)有助于維持身體內(nèi)部系統(tǒng)的良好運轉(zhuǎn)，進而有助于預防便秘。

Soak feet in hot water. Good blood circulation supports optimal functioning of your internal systems, which in turn helps prevent constipation.

④ 每天快走30分鐘

上班族成天坐著面對電腦、缺乏運動也影響腸道蠕動。為改善這一情況，建議每天30分鐘快走，并搭配一套健身操。周末可進行遠足、打球、游泳等活動，這些活動能進一步幫助身體排毒、維護整體健康。

Office workers often sit in front of computers all day, and this lack of movement can slow down intestinal motility. To combat this, it's recommended to incorporate 30 minutes of brisk walking daily, along with a set of calisthenics. On weekends, activities like hiking, playing ball games, or swimming can be great additions. These exercises further aid the body in detoxification and help maintain overall health.

⑤ 飲食有節(jié)制

養(yǎng)成均衡的飲食習慣：定時定量進餐，避免饑飽無?；虮╋嫳┦?；選擇軟硬、溫度適宜的食物，注重飲食干凈衛(wèi)生；通過經(jīng)常變換菜品來保持飲食多樣化，注意做到色、香、味俱全，以增進食欲。

Develop balanced dietary habits: eat regular and moderate-sized meals, avoiding irregular eating patterns or overconsumption. Choose foods with suitable textures and temperatures, and prioritize cleanliness and food safety. Maintain dietary diversity by regularly incorporating different types of dishes, paying attention to color, aroma, and flavor to enhance appetite.

另外，一周拉屎3—21次都是正常的，大家也不用太焦慮于“做不到每天都拉”。

大家還有什么排便小妙招，歡迎在評論區(qū)分享！

編輯：焦?jié)?/p>

實習生：孫藝菡

來源：外研社UNIPUS

跟著China Daily

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