Asparagus is a delicious and versatile vegetable that offers an array of health benefits. But even vegetables can offer some negative side effects when you eat too many of them at a time. Asparagus is high in fiber, which many Americans need to consume more regularly. However, too much fiber at a time can cause digestive upset (via Livestrong). If you aren't used to eating a lot of fiber, you may experience uncomfortable digestive issues like gas and bloating.

芦笋是一种美味多姿的蔬菜，对健康有很多好处。但是当你一次吃太多时，即使是蔬菜也会带来一些负面的副作用。芦笋富含纤维，许多美国人需要经常食用。然而，一次摄入过多纤维会导致消化不良。如果你不习惯吃大量纤维，你可能会遇到不舒服的消化问题，如胃气和腹胀。

The most well-known effect of eating asparagus is the experience of smelly urine afterward. This vegetable contains something called asparagusic acid, which is a chemical compound that breaks down into new compounds that smell like sulfur when it's digested. That new compound is what's responsible for the unpleasant odor you may smell when going to the bathroom after eating asparagus. Fortunately, neither of these side effects are harmful to your health. Unpleasant urine can't really be avoided, but you can reduce digestive upset by eating smaller amounts of asparagus at a time.

吃芦笋最著名的影响就是吃完后会有小便的臭味。这种蔬菜含有一种叫做芦笋酸的物质，这是一种化合物，消化后分解成新的化合物，闻起来像硫磺。这种新化合物是导致你在吃了芦笋后去卫生间时可能闻到的难闻气味的原因。幸运的是，这两种副作用都不会对你的健康有害。令人不快的尿液是无法避免的，但你可以通过一次吃少量芦笋来减少消化系统的不适。

Health benefits of asparagus

芦笋对健康的益处

The positive benefits of asparagus greatly outweigh the negative ones. As we mentioned, this vegetable is packed with fiber (via Healthline). One cup of asparagus contains over three grams of fiber, which is over 10% of your recommended daily intake. Fiber can aid in weight loss, improve digestion, and reduce the risk of developing high blood pressure, heart disease, and diabetes. Asparagus is full of vitamins and minerals including vitamins C, A, E, and K, folate, potassium, and phosphorous. It also has small amounts of iron, zinc, and riboflavin.

芦笋的正面益处远远大于负面益处。正如我们提到的，这种蔬菜富含纤维。一杯芦笋含有超过3克的纤维，超过你每日建议摄入量的10%。纤维可以帮助减肥，改善消化，降低患高血压、心脏病和糖尿病的风险。芦笋富含维生素和矿物质，包括维生素C、A、E、K、叶酸、钾和磷。它还含有少量的铁、锌和核黄素。

Asparagus is a great source of antioxidants, which protect the body from damage caused by free radicals. These can also lower your blood pressure, reduce inflammation in the body, and protect you from diseases like cancer. This vegetable is delicious and versatile, making it easy to incorporate into your diet. It can be steamed, boiled, grilled, roasted, or sauteed. It is great on its own or when incorporated into other dishes like frittatas, omelets, and pasta dishes.

芦笋是抗氧化剂的重要来源，可以保护身体免受自由基的伤害。这些还可以降低你的血压，减少体内的炎症，保护你免受癌症等疾病的侵袭。这种蔬菜味道鲜美，用途广泛，很容易融入你的饮食中。它可以蒸、煮、烤、烤或炒。单独食用或与煎炸饼、煎蛋卷和意大利面食等其他菜肴搭配都非常美味。