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>
33 lines
739 B
Markdown
33 lines
739 B
Markdown
# Perilla (Shiso) / 紫苏
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**Score : 16/20**
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## Notation
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- Santé: 5/5 | Usage: 4/5 | Prix: 3/5 | Accès: 4/5
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## Bénéfices
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**Oméga-3 ✅✅✅** : ALA (rare herbes!)
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**Anti-Allergique ✅✅** : Rosmarinic acid
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**Anti-Inflammatoire ✅✅** : Luteolin
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## Prix & Accès
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**8-15 RMB/bunch**
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- Disponible marchés asiatiques
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- Feuilles vertes/rouges (rouges + nutrition)
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## Usages
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**Japonais/Coréen** :
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- Sushi garnish
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- Korean BBQ wrap (상추/깻잎)
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- Tempura
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- **TCM** : Seafood (neutralise toxines)
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**Goût** : Unique (mint + anise + cinnamon)
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## Recommandations
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**2-3x/semaine** ✅
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- Oméga-3 végétal rare
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- Korean BBQ wraps
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## Bottom Line
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Excellent nutrition (oméga-3), saveur unique, usage spécialisé mais worthwhile.
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