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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Ginger / 生姜

Score : 19/20

Notation

Santé: 5/5 | Usage: 5/5 | Prix: 4/5 | Accès: 5/5

Bénéfices Santé

Anti-Inflammatoire ✅✅✅ : Gingerol (compound actif) Digestion ✅✅✅ : Nausées, vomissements, ballonnements Cardiovasculaire ✅✅ : Circulation sanguine, cholestérol Immune ✅✅ : Antibactérien, antiviral Douleurs ✅ : Arthrite, crampes menstruelles

Prix Chine

4-8 RMB/kg (2025)

Domestique production massive
Disponible année-round
Excellent rapport qualité/prix

Usages Culinaires

Cuisine Chinoise (INDISPENSABLE) :

Stir-fry : Tranches fines avec garlic
Soups : Bouillon chicken (enlève odeur viande)
Marinades : Poisson, viande
Thé ginger : Rhume, digestion

Quantité Typique :

Stir-fry : 10-15g (thumb-size)
Soup : 20-30g (2-3 tranches épaisses)
Thé : 5-10g

Préparation :

Peler (peau amère)
Tranches/julienne/haché selon usage
Conserver : Frigo 2-3 semaines, freezer 3-6 mois

Recommandations

Fréquence : Quotidien OK ✅✅✅

Base cuisine chinoise
Lunch soup : Compatible excellent
Anti-inflammatoire daily (pollution air)

Timing :

Matin thé : Boost digestif
Cooking : Toujours avec garlic (duo classique)

Bottom Line

Ginger = #1 aromate santé + cuisine chinoise indispensable

Prix 4-8 RMB, anti-inflammatoire puissant, digestion, quotidien safe. Base absolue cuisine asiatique.

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