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>
34 lines
1.2 KiB
Markdown
34 lines
1.2 KiB
Markdown
# Sardines / 沙丁鱼
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**Score : 13/20**
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## Notation détaillée
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- Prix : 3/5
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- Facilité : 4/5
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- Accès : 3/5
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- Régime crétois/Santé : 4/5
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## Bénéfices santé
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- **Oméga-3** : Élevé 982mg/100g
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- **Cardiovasculaire** : Excellente protection
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- **Calcium** : Arêtes comestibles = source calcium
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- **Régime méditerranéen** : **Alignement exceptionnel - pilier régime crétois**
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## Prix marché
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**Variable** - Conserves abordables, frais plus cher/rare
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## Facilité préparation
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**Conserves = commodité maximale** (prêt à manger). Frais nécessite nettoyage standard mais petite taille facilite.
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## Accessibilité
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Principalement disponibles **conserves** (huile d'olive = meilleur choix). Frais moins commun marchés chinois.
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## Notes culinaires
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Conserves retiennent bénéfices oméga-3 excellemment. Goût prononcé. Polyvalent: direct, salades, pâtes, toast. Arêtes comestibles si conserve.
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## Recommandations
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**Choix stratégique régime méditerranéen**. Conserves huile d'olive = commodité + nutrition optimales. Stock garde-manger essentiel. Rotation 2-3x/semaine possible (abordable + pratique). Complément parfait salmon/mackerel frais.
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## Où acheter
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Supermarchés (conserves), e-commerce (bulk conserves), marchés importation (frais rare)
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