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 Brisket / 牛腩

Score : 10/20

Notation

Prix : 2/5 | Qualité/Santé : 2/5 | Accès : 4/5 | Facilité/Polyvalence : 3/5

Santé

~250 cal/100g | 22g prot | 18g graisses | 7g sat. fat

⚠️⚠️ WHO Group 2A + découpe grasse
⚠️ 3x graisses de tenderloin/sirloin
Fer bon

Prix Chine

50-70 RMB/kg - Moins cher que lean cuts MAIS graisses = mauvaise valeur nutrition

Usages

Braisage long : 红烧牛腩 (classique chinois)
Dégraisser bouillon si soupe
Problème : Graisses fondent dans plat

Recommandations

Maximum 1x/mois

Occasions culturelles (plats traditionnels)
Portions contrôlées
Préférer TOUJOURS sirloin/tenderloin si choix boeuf

Verdict

Brisket = découpe grasse boeuf. Prix moins élevé ne justifie pas compromis santé. Éviter si objectifs santé.

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