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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Thai Chili (Bird's Eye) / 小米椒

Score : 16/20

Notation

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

Bénéfices

Métabolisme ✅✅✅ : Capsaicin (thermogenèse, perte poids) Cardiovasculaire ✅✅ : Circulation, cholestérol Anti-Inflammatoire ✅✅ : Paradoxal (capsaicin) Endorphines ✅✅ : Pain → Euphorie

Scoville

50,000-100,000 SHU (TRÈS PIQUANT)

Prix & Accès

8-15 RMB/kg - Disponible partout Chine

Usages

Cuisine Chinoise :

Sichuan, Hunan dishes
Stir-fry, sauces
Frais > Séché (vitamines)

Quantité : 1-3 peppers selon tolérance

Recommandations

3-5x/semaine SI tolère ✅

Métabolisme boost quotidien
Start slow si nouveau

Bottom Line

Champion métabolisme (capsaicin), cardiovasculaire, prix excellent. Tolérance progressive = clé.

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