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couple-repo/food/Raw/Fruit-19-Papaya.md
StillHammer 25701aec1e Add comprehensive nutritional food guides for China markets 
Complete ingredient guides with Chinese market specifics (2025):
- 45 vegetables with cardiovascular/liver health focus
- 15 fish with Mediterranean diet omega-3 analysis
- 17 meats with WHO classifications and long-term health scores
- 23 fruits with antioxidant/glycemic index balance
- 20 fresh herbs & aromatics (Chinese/Asian/Western/peppers)

All files include:
- 20-point scoring system (4 criteria × 5 points)
- RMB/kg pricing and market availability
- Health benefits and safety warnings
- Seasonal strategies and budget recommendations
- Chinese translations (中文) for market shopping

Key features:
- Comprehensive indexes with champions by category
- Critical safety warnings (medication interactions, WHO classifications)
- Daily/weekly meal planning integration
- "Trio Sacré" aromatics concept (ginger+garlic+scallions)
- Lunch soup recipe and matcha protocol guide

🤖 Generated with [Claude Code](https://claude.com/claude-code)

Co-Authored-By: Claude <noreply@anthropic.com>
2025-11-13 11:43:18 +08:00

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Papaya / 木瓜

Score : 14/20

Notation

  • Nutrition: 4/5 | Sucres/IG: 3/5 | Prix: 3/5 | Accès: 4/5

Nutrition

43 cal/100g | 1,7g fibres | 7,8g sucres

  • ✅✅✅ Vitamine C : 60,9mg (102% AJR)
  • ✅✅ Vitamine A : 950 IU (19% AJR)
  • ✅✅ Papaïne (enzyme) : Digère protéines (unique)
  • ✅ Folate : 9% AJR
  • ✅ Lycopène : Antioxydant (cardiovasculaire)
  • Index Glycémique : 60 (MOYEN)

Prix Chine

8-15 RMB/kg (domestiques)

  • Hainan, Guangxi production
  • Disponible majorité année

Bénéfices

Digestion ✅✅✅

  • Papaïne : Enzyme protéolytique (comme kiwi actinidine)
  • Améliore digestion viandes
  • Constipation, ballonnements

Vitamines ✅✅

  • Vit C 60,9mg (excellent)
  • Vit A 950 IU (yeux)

Recommandations

Fréquence : 2-3x/semaine

  • 1/2 papaya moyen = 1 portion (140g)
  • Post-repas viande : Papaïne aide digestion
  • Breakfast : Avec lime (classique)

Optimal :

  • Mûre (orange, légèrement molle)
  • Graines retirées (amères, comestibles mais peu agréable)

Bottom Line

Papaya = Vitamine C + digestion (papaïne), prix OK, usage modéré

Verdict : 2-3x/semaine post-viande (digestion) ou breakfast variété. Nutrition bonne (vit C/A + papaïne) mais pas exceptionnelle. Kiwi > digestion + vit C à prix similaire.