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>
51 lines
1.3 KiB
Markdown
51 lines
1.3 KiB
Markdown
# Mango / 芒果
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**Score : 14/20**
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## Notation
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- Nutrition: 4/5 | Sucres/IG: 2/5 | Prix: 3/5 | Accès: 5/5
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## Nutrition
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**60 cal/100g | 1,6g fibres | 13,7g sucres**
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- ✅✅ **Vitamine A** : 1082 IU (22% AJR)
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- ✅✅ **Vitamine C** : 36,4mg (61% AJR)
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- ✅ **Folate** : 11% AJR
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- ✅ **Cuivre** : 9% AJR
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- ✅ **Polyphénols** : Mangiferine (anti-diabète recherches)
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- ⚠️⚠️ **Sucres** : 13,7g (élevé)
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- ⚠️ **Fibres** : 1,6g (faible)
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- **Index Glycémique** : 51 (MOYEN)
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## Prix Chine
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**10-25 RMB/kg** (variable saison/origine)
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- Domestiques (Hainan, Guangxi) : 10-15 RMB été
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- Imports (Philippines, Thailand) : 18-30 RMB
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## Bénéfices
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- Vitamine A (yeux, peau)
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- Vitamine C (immune)
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- Polyphénols anti-inflammatoire
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## Problèmes
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- Sucres 13,7g (élevé)
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- Allergies possibles (urushiol - famille poison ivy)
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- IG 51 + fibres faibles = spike glycémique
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## Recommandations
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**Fréquence** : 2-3x/semaine été
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- **Portion** : 1/2 mango moyen (100g)
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- **Timing** : Été/printemps saison
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**Éviter** :
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- Excès (sucres élevés)
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- Peau (allergies urushiol)
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## Bottom Line
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**Mango = Vitamines A+C bonnes MAIS sucres élevés limitent quotidien**
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**Verdict** : Plaisir d'été occasionnel (2-3x/semaine), portions contrôlées (1/2 mango). Pas fruit base quotidienne (sucres 13,7g).
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