StillHammer
25701aec1e
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>
98 lines
3.3 KiB
Markdown
98 lines
3.3 KiB
Markdown
# Index Poissons - 15 Espèces
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## Top-Ranked (16-20 points)
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| Score | Fichier | Nom | 中文 | Oméga-3 |
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|-------|---------|-----|------|---------|
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| 18/20 | `Fish-01-Mackerel.md` | Mackerel | 鲭鱼/鲐鱼 | **4,580mg** 🏆 |
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| 17/20 | `Fish-02-Tilapia.md` | Tilapia | 罗非鱼 | <200mg ⚠️ |
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| 16/20 | `Fish-03-Salmon.md` | Salmon | 大西洋鲑鱼 | 2,150mg |
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## High-Value (13-15 points)
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| Score | Fichier | Nom | 中文 | Oméga-3 |
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|-------|---------|-----|------|---------|
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| 15/20 | `Fish-04-Pangasius.md` | Pangasius / Basa Fish | 巴沙鱼 | <100mg ⚠️ |
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| 15/20 | `Fish-05-Yellow-Croaker.md` | Yellow Croaker | 黄鱼 | Modéré |
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| 14/20 | `Fish-06-Hairtail.md` | Hairtail | 带鱼 | Modéré |
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| 13/20 | `Fish-07-Sardines.md` | Sardines | 沙丁鱼 | 982mg |
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## Moderate (10-12 points)
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| Score | Fichier | Nom | 中文 | Oméga-3 |
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|-------|---------|-----|------|---------|
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| 12/20 | `Fish-08-Sea-Bass.md` | Sea Bass / Perch | 鲈鱼 | Modéré |
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| 11/20 | `Fish-09-Pomfret.md` | Pomfret | 鲳鱼 | Modéré |
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| 10/20 | `Fish-10-Tuna.md` | Tuna | 金枪鱼 | Modéré ⚠️ Mercure |
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## Budget-Friendly (7-9 points)
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| Score | Fichier | Nom | 中文 | Oméga-3 |
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|-------|---------|-----|------|---------|
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| 9/20 | `Fish-11-Grass-Carp.md` | Grass Carp | 草鱼 | Très faible ⚠️ |
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| 8/20 | `Fish-12-Silver-Carp.md` | Silver Carp | 鲢鱼 | Très faible ⚠️ |
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| 7/20 | `Fish-13-Crucian-Carp.md` | Crucian Carp | 鲫鱼 | Très faible ⚠️⚠️⚠️ |
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## Specialty & Imported (10-11 points)
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| Score | Fichier | Nom | 中文 | Oméga-3 |
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|-------|---------|-----|------|---------|
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| 11/20 | `Fish-14-Anchovies.md` | Anchovies | 鳀鱼 | **2,053mg** |
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| 10/20 | `Fish-15-Cod.md` | Cod | 鳕鱼 | Modéré |
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## Stratégie Régime Méditerranéen (2-3x/semaine)
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### Plan Premium
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- **2x** Salmon/Mackerel frais (rotation)
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- **1x** Sardines conserve
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### Plan Équilibré
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- **1x** Mackerel (frais ou conserve)
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- **1x** Yellow Croaker/Hairtail
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- **1x** Sardines conserve
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### Plan Budget
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- **1x** Mackerel conserve
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- **2x** Tilapia/Pangasius + sardines conserve (compenser oméga-3)
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## Champions Oméga-3
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| Rang | Poisson | Oméga-3/100g | Fichier |
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|------|---------|--------------|---------|
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| 🥇 | Mackerel | 4,580mg | `Fish-01-Mackerel.md` |
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| 🥈 | Anchovies | 2,053mg | `Fish-14-Anchovies.md` |
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| 🥉 | Salmon | 2,150mg | `Fish-03-Salmon.md` |
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| 4 | Sardines | 982mg | `Fish-07-Sardines.md` |
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## ⚠️ Avertissements
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### À Éviter Complètement
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- ⚠️⚠️⚠️ **Crucian Carp** (`Fish-13`) - DANGER étouffement (arêtes minuscules)
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### Limiter Consommation
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- ⚠️ **Tuna** (`Fish-10`) - Mercure : MAX 1-2x/mois
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### Faibles Oméga-3 (compléter obligatoire)
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- **Tilapia** (`Fish-02`) - <200mg
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- **Pangasius** (`Fish-04`) - <100mg
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- **Grass Carp** (`Fish-11`) - Très faible
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- **Silver Carp** (`Fish-12`) - Très faible
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## Garde-Manger Essentiel
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**Stock permanent conserves** :
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- Mackerel conserve (oméga-3 retenus)
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- Sardines huile d'olive (pilier régime crétois)
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- Anchois pâte (umami + oméga-3 boost)
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## Où Acheter
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- **Marchés Humides** : Meilleurs prix frais locaux (économie 20-30%)
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- **Supermarchés** : Assurance qualité + importations + congelé
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- **E-commerce** : Bulk congelé + conserves
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## Voir Aussi
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- `Fish-README.md` : Guide complet régime méditerranéen adapté Chine
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- `Lunch-Soup.md` : Recette complémentaire anti-inflammatoire
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