馬上就可以吃蘆筍了

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.

蘆筍是一種美味多姿的蔬菜，對健康有很多好處。但是當你一次吃太多時，即使是蔬菜也會帶來一些負面的副作用。蘆筍富含纖維，許多美國人需要經(jīng)常食用。然而，一次攝入過多纖維會導致消化不良。如果你不習慣吃大量纖維，你可能會遇到不舒服的消化問題，如胃氣和腹脹。

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.

吃蘆筍最著名的影響就是吃完后會有小便的臭味。這種蔬菜含有一種叫做蘆筍酸的物質(zhì)，這是一種化合物，消化后分解成新的化合物，聞起來像硫磺。這種新化合物是導致你在吃了蘆筍后去衛(wèi)生間時可能聞到的難聞氣味的原因。幸運的是，這兩種副作用都不會對你的健康有害。令人不快的尿液是無法避免的，但你可以通過一次吃少量蘆筍來減少消化系統(tǒng)的不適。

Health benefits of asparagus

蘆筍對健康的益處

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.

蘆筍的正面益處遠遠大于負面益處。正如我們提到的，這種蔬菜富含纖維。一杯蘆筍含有超過3克的纖維，超過你每日建議攝入量的10%。纖維可以幫助減肥，改善消化，降低患高血壓、心臟病和糖尿病的風險。蘆筍富含維生素和礦物質(zhì)，包括維生素C、A、E、K、葉酸、鉀和磷。它還含有少量的鐵、鋅和核黃素。

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.

蘆筍是抗氧化劑的重要來源，可以保護身體免受自由基的傷害。這些還可以降低你的血壓，減少體內(nèi)的炎癥，保護你免受癌癥等疾病的侵襲。這種蔬菜味道鮮美，用途廣泛，很容易融入你的飲食中。它可以蒸、煮、烤、烤或炒。單獨食用或與煎炸餅、煎蛋卷和意大利面食等其他菜肴搭配都非常美味。