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

991 B

Raw Blame History

Ground Beef / 牛肉末

Score : 11/20

Notation

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

Santé

Variable selon lean %

97% lean : 137 cal, 25g prot, 4,5g graisses, 2g sat. fat ✅ 93% lean : ~180 cal, 22g prot, 10g graisses, 4,5g sat. fat ⚠️ 80% lean : ~250 cal, 18g prot, 20g graisses, 8g sat. fat ❌

WHO Group 2A
Critique : Demander/vérifier lean % Chine

Prix Chine

60-80 RMB/kg (variable qualité)

Moins cher que cuts entiers MAIS composition incertaine marchés

Recommandations

2-3x/mois SI 93%+ lean

Exiger lean ground (demander voir découpe)
Égoutter graisses après cuisson
Usages : Boulettes, sauce (pas base protéines principale)
Alternative : Ground chicken/pork tenderloin = meilleur santé + prix

Verdict

Ground beef lean acceptable rotation occasionnelle MAIS chicken/pork ground presque toujours meilleur choix (prix + santé + composition contrôlée).

991 B Raw Blame History