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>
62 lines
1.7 KiB
Markdown
62 lines
1.7 KiB
Markdown
# Garlic / 大蒜
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**Score : 18/20**
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## Notation
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- Santé: 5/5 | Usage: 5/5 | Prix: 4/5 | Accès: 4/5
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## Bénéfices Santé
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**Cardiovasculaire ✅✅✅** : Allicin (réduit cholestérol, pression artérielle)
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**Immune ✅✅✅** : Antibactérien, antiviral, antifongique
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**Anti-Cancer ✅✅** : Études épidémiologiques (estomac, colon)
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**Anti-Inflammatoire ✅✅** : Sulfur compounds
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## Prix Chine
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**6-12 RMB/kg** (2025)
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- Production domestique (Shandong famous)
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- Disponible année-round
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- Prix stable
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## Usages Culinaires
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**Cuisine Chinoise** (INDISPENSABLE) :
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- Stir-fry : Haché/tranches avec ginger (duo sacré)
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- Sauces : Base (soy sauce + garlic + chili)
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- Marinades : Viande, poisson
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- Raw : Dumpling sauce
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**Quantité Typique** :
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- Stir-fry : 2-3 cloves (10-15g)
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- Soup : 1-2 cloves
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- Marinade : 4-5 cloves
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**Préparation** :
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- Écraser avant hacher (libère allicin)
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- **Attendre 10min après hacher** (allicin formation max)
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- Cuisson modérée (allicin détruit haute chaleur)
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## Considérations
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**Pesticides** : ⚠️ Modéré (comme mentionné `Veggie-40`)
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- Laver soigneusement
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- Peler enlève majorité résidus
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**Odeur** : ⚠️ Haleine forte
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- Mâcher parsley/mint après
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- Éviter excès avant situations sociales
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## Recommandations
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**Fréquence** : Quotidien OK ✅✅✅
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- Base cuisine chinoise
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- 1-2 cloves/jour = optimal santé cardiovasculaire
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- Lunch soup : Compatible
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**Timing** :
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- Cooking : TOUJOURS avec ginger
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- Éviter raw excès (irritation gastrique)
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## Bottom Line
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**Garlic = Top 2 aromate santé + indispensable cuisine**
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Prix 6-12 RMB, cardiovasculaire prouvé (allicin), immune, quotidien. Duo ginger+garlic = base absolue stir-fry chinois.
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