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>
95 lines
4.0 KiB
Markdown
95 lines
4.0 KiB
Markdown
# Index Légumes - 45 Ingrédients
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## Top Performance (18-20 points)
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| Score | Fichier | Nom | 中文 |
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|-------|---------|-----|------|
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| 19/20 | `Veggie-01-Bok-Choy.md` | Bok Choy | 小白菜 |
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| 18/20 | `Veggie-02-Wood-Ear-Mushrooms.md` | Wood Ear Mushrooms | 木耳 |
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| 18/20 | `Veggie-03-Oyster-Mushrooms.md` | Oyster Mushrooms | 平菇 |
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| 18/20 | `Veggie-04-Chinese-Broccoli.md` | Chinese Broccoli / Gai Lan | 芥兰 |
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| 18/20 | `Veggie-05-Pumpkin.md` | Pumpkin | 南瓜 |
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## Haute Valeur (15-17 points)
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| Score | Fichier | Nom | 中文 |
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|-------|---------|-----|------|
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| 17/20 | `Veggie-06-Sweet-Corn.md` | Sweet Corn | 玉米 |
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| 17/20 | `Veggie-07-Enoki-Mushrooms.md` | Enoki Mushrooms | 金针菇 |
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| 17/20 | `Veggie-08-King-Oyster-Mushrooms.md` | King Oyster Mushrooms | 杏鲍菇 |
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| 17/20 | `Veggie-09-Potatoes.md` | Potatoes | 土豆 |
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| 17/20 | `Veggie-10-Winter-Melon.md` | Winter Melon | 冬瓜 |
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| 16/20 | `Veggie-11-Shiitake-Mushrooms.md` | Shiitake Mushrooms | 香菇 |
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| 16/20 | `Veggie-12-Chinese-Leek.md` | Chinese Leek | 韭菜 |
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| 16/20 | `Veggie-13-Green-Beans.md` | Green Beans | 四季豆 |
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| 16/20 | `Veggie-14-Water-Spinach.md` | Water Spinach | 空心菜 |
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| 16/20 | `Veggie-15-Choy-Sum.md` | Choy Sum | 菜心 |
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| 16/20 | `Veggie-16-Napa-Cabbage.md` | Napa Cabbage | 大白菜 |
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| 15/20 | `Veggie-17-Butternut-Squash.md` | Butternut Squash | 奶油南瓜 |
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| 15/20 | `Veggie-18-Brussels-Sprouts.md` | Brussels Sprouts | 抱子甘蓝 |
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| 15/20 | `Veggie-19-Bitter-Melon.md` | Bitter Melon | 苦瓜 |
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| 15/20 | `Veggie-20-Chinese-Spinach.md` | Chinese Spinach / Amaranth | 苋菜 |
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| 15/20 | `Veggie-21-Daikon-Radish.md` | Daikon Radish | 白萝卜 |
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## Options Modérées (11-14 points)
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| Score | Fichier | Nom | 中文 |
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|-------|---------|-----|------|
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| 14/20 | `Veggie-22-White-Button-Mushrooms.md` | White Button Mushrooms | 白蘑菇 |
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| 14/20 | `Veggie-23-Asparagus.md` | Asparagus | 芦笋 |
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| 14/20 | `Veggie-24-Cucumbers.md` | Cucumbers | 黄瓜 |
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| 14/20 | `Veggie-25-Regular-Broccoli.md` | Regular Broccoli | 西兰花 |
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| 13/20 | `Veggie-26-Artichokes.md` | Artichokes | 朝鲜蓟 |
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| 13/20 | `Veggie-27-Carrots.md` | Carrots | 胡萝卜 |
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| 13/20 | `Veggie-28-Spinach.md` | Spinach | 菠菜 |
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| 13/20 | `Veggie-29-Lotus-Root.md` | Lotus Root | 莲藕 |
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| 13/20 | `Veggie-30-Taro.md` | Taro | 芋头 |
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| 13/20 | `Veggie-31-Kale.md` | Kale | 羽衣甘蓝 |
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| 12/20 | `Veggie-32-Chinese-Eggplant.md` | Chinese Eggplant | 茄子 |
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| 12/20 | `Veggie-33-Tomatoes.md` | Tomatoes | 番茄 |
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| 11/20 | `Veggie-34-Bean-Sprouts.md` | Bean Sprouts | 豆芽菜 |
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## Budget-Friendly (8-10 points)
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| Score | Fichier | Nom | 中文 |
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|-------|---------|-----|------|
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| 10/20 | `Veggie-35-Cabbage.md` | Cabbage | 圆白菜 |
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| 10/20 | `Veggie-36-Onions.md` | Onions | 洋葱 |
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| 9/20 | `Veggie-37-Bell-Peppers.md` | Bell Peppers | 彩椒 |
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| 9/20 | `Veggie-38-Watercress.md` | Watercress | 西洋菜 |
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| 9/20 | `Veggie-39-Arugula.md` | Arugula | 芝麻菜 |
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| 8/20 | `Veggie-40-Garlic.md` | Garlic | 大蒜 |
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## Usage Limité (5-7 points)
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| Score | Fichier | Nom | 中文 |
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|-------|---------|-----|------|
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| 7/20 | `Veggie-41-Ginger.md` | Ginger | 生姜 |
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| 7/20 | `Veggie-42-Mustard-Greens.md` | Mustard Greens | 芥菜 |
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| 6/20 | `Veggie-43-Yu-Choy.md` | Yu Choy | 油菜 |
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| 6/20 | `Veggie-44-Luffa.md` | Luffa / Chinese Okra | 丝瓜 |
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| 5/20 | `Veggie-45-Endive.md` | Endive | 菊苣 |
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## Recommandations Prioritaires
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### Quotidien (meilleur rapport nutrition-prix-goût)
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1. **Bok Choy** (19/20) - Champion absolu
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2. **Wood Ear Mushrooms** (18/20) - Cardiovasculaire
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3. **Oyster Mushrooms** (18/20) - Cholestérol
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4. **Chinese Broccoli** (18/20) - Anti-inflammatoire max
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5. **Winter Melon** (17/20) - Détox + hydratation
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### Champignons Rotation
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- Wood Ear, Oyster, Enoki, King Oyster, Shiitake
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- Excellent pour lunch soup
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### Budget Serré
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- Napa Cabbage (0,55 RMB/kg)
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- Sweet Corn (2-5 RMB/kg)
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- Pumpkin (1,5-3 RMB/kg)
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### À Éviter Sauf Expertise
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- ⚠️ Crucian Carp mentionné mais absent (poissons)
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- Mustard Greens (amertume extrême)
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- Endive (prix prohibitif, non adapté)
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