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

1.3 KiB

Raw Blame History

Mango / 芒果

Score : 14/20

Notation

Nutrition: 4/5 | Sucres/IG: 2/5 | Prix: 3/5 | Accès: 5/5

Nutrition

60 cal/100g | 1,6g fibres | 13,7g sucres

✅✅ Vitamine A : 1082 IU (22% AJR)
✅✅ Vitamine C : 36,4mg (61% AJR)
✅ Folate : 11% AJR
✅ Cuivre : 9% AJR
✅ Polyphénols : Mangiferine (anti-diabète recherches)
⚠️⚠️ Sucres : 13,7g (élevé)
⚠️ Fibres : 1,6g (faible)
Index Glycémique : 51 (MOYEN)

Prix Chine

10-25 RMB/kg (variable saison/origine)

Domestiques (Hainan, Guangxi) : 10-15 RMB été
Imports (Philippines, Thailand) : 18-30 RMB

Bénéfices

Vitamine A (yeux, peau)
Vitamine C (immune)
Polyphénols anti-inflammatoire

Problèmes

Sucres 13,7g (élevé)
Allergies possibles (urushiol - famille poison ivy)
IG 51 + fibres faibles = spike glycémique

Recommandations

Fréquence : 2-3x/semaine été

Portion : 1/2 mango moyen (100g)
Timing : Été/printemps saison

Éviter :

Excès (sucres élevés)
Peau (allergies urushiol)

Bottom Line

Mango = Vitamines A+C bonnes MAIS sucres élevés limitent quotidien

Verdict : Plaisir d'été occasionnel (2-3x/semaine), portions contrôlées (1/2 mango). Pas fruit base quotidienne (sucres 13,7g).

1.3 KiB Raw Blame History