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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Perilla (Shiso) / 紫苏

Score : 16/20

Notation

Santé: 5/5 | Usage: 4/5 | Prix: 3/5 | Accès: 4/5

Bénéfices

Oméga-3 ✅✅✅ : ALA (rare herbes!) Anti-Allergique ✅✅ : Rosmarinic acid Anti-Inflammatoire ✅✅ : Luteolin

Prix & Accès

8-15 RMB/bunch

Disponible marchés asiatiques
Feuilles vertes/rouges (rouges + nutrition)

Usages

Japonais/Coréen :

Sushi garnish
Korean BBQ wrap (상추/깻잎)
Tempura
TCM : Seafood (neutralise toxines)

Goût : Unique (mint + anise + cinnamon)

Recommandations

2-3x/semaine ✅

Oméga-3 végétal rare
Korean BBQ wraps

Bottom Line

Excellent nutrition (oméga-3), saveur unique, usage spécialisé mais worthwhile.

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