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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Beef Tenderloin / 牛里脊

Score : 14/20

Notation

Prix : 1/5 | Qualité/Santé : 4/5 | Accès : 3/5 | Facilité/Polyvalence : 5/5

Santé

153 cal/100g | 25g prot | 6,8g graisses | 2,7g sat. fat

⚠️ WHO Group 2A (viande rouge) MAIS découpe ultra-maigre
✅ Découpe LA PLUS MAIGRE boeuf (comparable pork tenderloin)
✅ Fer hémique excellent, zinc, B12
⚠️ Limiter 2-3x/mois max

Prix Chine

80-120+ RMB/kg - TRÈS PREMIUM (projection 2025 : ~90 RMB/kg) 3-4x prix chicken breast

Recommandations

2-3x/mois maximum - Occasions/budget

Grill/four modéré (pas carboniser)
Portions 100-150g
Combiner légumes
Alternative : Pork tenderloin (7g graisses, 30-45 RMB/kg = 2-3x moins cher, nutrition similaire)

Verdict

Beef tenderloin = meilleure découpe boeuf MAIS prix prohibitif + viande rouge. Pork tenderloin souvent meilleur choix ratio nutrition/prix/fréquence.

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