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>
28 lines
928 B
Markdown
28 lines
928 B
Markdown
# Beef Tenderloin / 牛里脊
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**Score : 14/20**
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## Notation
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- Prix : 1/5 | Qualité/Santé : 4/5 | Accès : 3/5 | Facilité/Polyvalence : 5/5
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## Santé
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**153 cal/100g | 25g prot | 6,8g graisses | 2,7g sat. fat**
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- ⚠️ WHO Group 2A (viande rouge) MAIS découpe ultra-maigre
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- ✅ Découpe LA PLUS MAIGRE boeuf (comparable pork tenderloin)
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- ✅ Fer hémique excellent, zinc, B12
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- ⚠️ Limiter 2-3x/mois max
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## Prix Chine
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**80-120+ RMB/kg** - TRÈS PREMIUM (projection 2025 : ~90 RMB/kg)
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**3-4x prix chicken breast**
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## Recommandations
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**2-3x/mois maximum** - Occasions/budget
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- Grill/four modéré (pas carboniser)
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- Portions 100-150g
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- Combiner légumes
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- Alternative : Pork tenderloin (7g graisses, 30-45 RMB/kg = 2-3x moins cher, nutrition similaire)
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## Verdict
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Beef tenderloin = meilleure découpe boeuf MAIS prix prohibitif + viande rouge. Pork tenderloin souvent meilleur choix ratio nutrition/prix/fréquence.
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