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>
4.0 KiB
4.0 KiB
Index Légumes - 45 Ingrédients
Top Performance (18-20 points)
| Score | Fichier | Nom | 中文 |
|---|---|---|---|
| 19/20 | Veggie-01-Bok-Choy.md |
Bok Choy | 小白菜 |
| 18/20 | Veggie-02-Wood-Ear-Mushrooms.md |
Wood Ear Mushrooms | 木耳 |
| 18/20 | Veggie-03-Oyster-Mushrooms.md |
Oyster Mushrooms | 平菇 |
| 18/20 | Veggie-04-Chinese-Broccoli.md |
Chinese Broccoli / Gai Lan | 芥兰 |
| 18/20 | Veggie-05-Pumpkin.md |
Pumpkin | 南瓜 |
Haute Valeur (15-17 points)
| Score | Fichier | Nom | 中文 |
|---|---|---|---|
| 17/20 | Veggie-06-Sweet-Corn.md |
Sweet Corn | 玉米 |
| 17/20 | Veggie-07-Enoki-Mushrooms.md |
Enoki Mushrooms | 金针菇 |
| 17/20 | Veggie-08-King-Oyster-Mushrooms.md |
King Oyster Mushrooms | 杏鲍菇 |
| 17/20 | Veggie-09-Potatoes.md |
Potatoes | 土豆 |
| 17/20 | Veggie-10-Winter-Melon.md |
Winter Melon | 冬瓜 |
| 16/20 | Veggie-11-Shiitake-Mushrooms.md |
Shiitake Mushrooms | 香菇 |
| 16/20 | Veggie-12-Chinese-Leek.md |
Chinese Leek | 韭菜 |
| 16/20 | Veggie-13-Green-Beans.md |
Green Beans | 四季豆 |
| 16/20 | Veggie-14-Water-Spinach.md |
Water Spinach | 空心菜 |
| 16/20 | Veggie-15-Choy-Sum.md |
Choy Sum | 菜心 |
| 16/20 | Veggie-16-Napa-Cabbage.md |
Napa Cabbage | 大白菜 |
| 15/20 | Veggie-17-Butternut-Squash.md |
Butternut Squash | 奶油南瓜 |
| 15/20 | Veggie-18-Brussels-Sprouts.md |
Brussels Sprouts | 抱子甘蓝 |
| 15/20 | Veggie-19-Bitter-Melon.md |
Bitter Melon | 苦瓜 |
| 15/20 | Veggie-20-Chinese-Spinach.md |
Chinese Spinach / Amaranth | 苋菜 |
| 15/20 | Veggie-21-Daikon-Radish.md |
Daikon Radish | 白萝卜 |
Options Modérées (11-14 points)
| Score | Fichier | Nom | 中文 |
|---|---|---|---|
| 14/20 | Veggie-22-White-Button-Mushrooms.md |
White Button Mushrooms | 白蘑菇 |
| 14/20 | Veggie-23-Asparagus.md |
Asparagus | 芦笋 |
| 14/20 | Veggie-24-Cucumbers.md |
Cucumbers | 黄瓜 |
| 14/20 | Veggie-25-Regular-Broccoli.md |
Regular Broccoli | 西兰花 |
| 13/20 | Veggie-26-Artichokes.md |
Artichokes | 朝鲜蓟 |
| 13/20 | Veggie-27-Carrots.md |
Carrots | 胡萝卜 |
| 13/20 | Veggie-28-Spinach.md |
Spinach | 菠菜 |
| 13/20 | Veggie-29-Lotus-Root.md |
Lotus Root | 莲藕 |
| 13/20 | Veggie-30-Taro.md |
Taro | 芋头 |
| 13/20 | Veggie-31-Kale.md |
Kale | 羽衣甘蓝 |
| 12/20 | Veggie-32-Chinese-Eggplant.md |
Chinese Eggplant | 茄子 |
| 12/20 | Veggie-33-Tomatoes.md |
Tomatoes | 番茄 |
| 11/20 | Veggie-34-Bean-Sprouts.md |
Bean Sprouts | 豆芽菜 |
Budget-Friendly (8-10 points)
| Score | Fichier | Nom | 中文 |
|---|---|---|---|
| 10/20 | Veggie-35-Cabbage.md |
Cabbage | 圆白菜 |
| 10/20 | Veggie-36-Onions.md |
Onions | 洋葱 |
| 9/20 | Veggie-37-Bell-Peppers.md |
Bell Peppers | 彩椒 |
| 9/20 | Veggie-38-Watercress.md |
Watercress | 西洋菜 |
| 9/20 | Veggie-39-Arugula.md |
Arugula | 芝麻菜 |
| 8/20 | Veggie-40-Garlic.md |
Garlic | 大蒜 |
Usage Limité (5-7 points)
| Score | Fichier | Nom | 中文 |
|---|---|---|---|
| 7/20 | Veggie-41-Ginger.md |
Ginger | 生姜 |
| 7/20 | Veggie-42-Mustard-Greens.md |
Mustard Greens | 芥菜 |
| 6/20 | Veggie-43-Yu-Choy.md |
Yu Choy | 油菜 |
| 6/20 | Veggie-44-Luffa.md |
Luffa / Chinese Okra | 丝瓜 |
| 5/20 | Veggie-45-Endive.md |
Endive | 菊苣 |
Recommandations Prioritaires
Quotidien (meilleur rapport nutrition-prix-goût)
- Bok Choy (19/20) - Champion absolu
- Wood Ear Mushrooms (18/20) - Cardiovasculaire
- Oyster Mushrooms (18/20) - Cholestérol
- Chinese Broccoli (18/20) - Anti-inflammatoire max
- Winter Melon (17/20) - Détox + hydratation
Champignons Rotation
- Wood Ear, Oyster, Enoki, King Oyster, Shiitake
- Excellent pour lunch soup
Budget Serré
- Napa Cabbage (0,55 RMB/kg)
- Sweet Corn (2-5 RMB/kg)
- Pumpkin (1,5-3 RMB/kg)
À Éviter Sauf Expertise
- ⚠️ Crucian Carp mentionné mais absent (poissons)
- Mustard Greens (amertume extrême)
- Endive (prix prohibitif, non adapté)