原来排便也有最佳时间！网友：为啥我对象总在上厕所？

“准点排便”几乎成为了现代人的追求。其实，大多数人排便难，很可能是因为没掌握一些关键技巧。比如说，你可能没有选好时间！

互联网上流传着不少“排便黄金时间”的说法，例如“早晨起床后和就餐两小时后排便，可以延长寿命”。

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”，是因为这两个时间段是肠胃工作的重要时段，相对来说比较好拉。

① 早上起床的起立反射

早上起来时，我们从卧位转化为站立位，蛰伏一整晚的身体，完成了第一个大动作，这个动作可以促进结肠运动，有助于产生便意。

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 饭后的胃结肠反射

胃接受食物之后，把信号传给大脑，告诉大脑新的食物进来了，要把储存在身体里的大便排出去，给新的食物腾地方。于是，大脑发出指令，让大肠加速运动，把储存在乙状结肠和直肠的大便往远处推，这个反射就叫做胃结肠反射，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.

因此有网友说：

说到拉屎，可能有人要问了：为什么有的人一天频繁光顾厕所，而有的人几天才去一次？其实这是有原因的哦！

▌男性比女性胃肠道蠕动速度快

从生理结构来看，男性的胃肠道蠕动的速度相对较快，且基础代谢率通常高于女性，也就是“素材多”，频率快。这就可以解释为什么“男友/老公总是在拉屎”这一话题～

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".

▌饮食不同

摄入较多蛋白质、纤维和水分的人，肠道蠕动会更快，从而排便次数也会增加。此外摄入咖啡因和酒精等物质也会导致肠道敏感和水分过多，从而增加排便的频率。

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.

▌情绪因素

当人们紧张、焦虑时，身体会分泌一些应激激素，这些激素会像“开关”一样刺激肠道蠕动，使人产生排便的需求，就像有些同学一参加考试或面试就想拉肚子。

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.

每日一问：今天你大便通畅吗？

快来和双语君一起学几条解决便秘的小妙招吧！

① 适当增加脂肪供给

高脂肪食物：植物油有助于分解脂肪酸，刺激肠道蠕动，并润滑肠道。

坚果与籽类：富含天然油脂，适量摄入有助于规律排便。干果仁里面含有大量的油脂，适当增加摄入有通便的作用。

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 洗澡时巧揉肚子缓解便秘

通用缓解方法：用温水辅助顺时针按摩腹部，同时进行深呼吸（腹部随呼吸起伏）。

针对神经源性便秘：沿结肠部位交替喷淋热水（40℃）3分钟和温水（25℃）10秒，重复该操作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 热水泡脚

良好的血液循环有助于维持身体内部系统的良好运转，进而有助于预防便秘。

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分钟

上班族成天坐着面对电脑、缺乏运动也影响肠道蠕动。为改善这一情况，建议每天30分钟快走，并搭配一套健身操。周末可进行远足、打球、游泳等活动，这些活动能进一步帮助身体排毒、维护整体健康。

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 饮食有节制

养成均衡的饮食习惯：定时定量进餐，避免饥饱无常或暴饮暴食；选择软硬、温度适宜的食物，注重饮食干净卫生；通过经常变换菜品来保持饮食多样化，注意做到色、香、味俱全，以增进食欲。

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，大家也不用太焦虑于“做不到每天都拉”。

大家还有什么排便小妙招，欢迎在评论区分享！

编辑：焦洁

实习生：孙艺菡

来源：外研社UNIPUS

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