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
# Papaya / 木瓜
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**Score : 14/20**
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## Notation
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- Nutrition: 4/5 | Sucres/IG: 3/5 | Prix: 3/5 | Accès: 4/5
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## Nutrition
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**43 cal/100g | 1,7g fibres | 7,8g sucres**
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- ✅✅✅ **Vitamine C** : 60,9mg (102% AJR)
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- ✅✅ **Vitamine A** : 950 IU (19% AJR)
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- ✅✅ **Papaïne** (enzyme) : Digère protéines (unique)
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- ✅ **Folate** : 9% AJR
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- ✅ **Lycopène** : Antioxydant (cardiovasculaire)
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- **Index Glycémique** : 60 (MOYEN)
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## Prix Chine
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**8-15 RMB/kg** (domestiques)
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- Hainan, Guangxi production
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- Disponible majorité année
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## Bénéfices
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### Digestion ✅✅✅
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- **Papaïne** : Enzyme protéolytique (comme kiwi actinidine)
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- Améliore digestion viandes
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- Constipation, ballonnements
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### Vitamines ✅✅
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- Vit C 60,9mg (excellent)
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- Vit A 950 IU (yeux)
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## Recommandations
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**Fréquence** : 2-3x/semaine
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- **1/2 papaya moyen = 1 portion** (140g)
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- **Post-repas viande** : Papaïne aide digestion
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- **Breakfast** : Avec lime (classique)
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**Optimal** :
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- Mûre (orange, légèrement molle)
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- Graines retirées (amères, comestibles mais peu agréable)
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## Bottom Line
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**Papaya = Vitamine C + digestion (papaïne), prix OK, usage modéré**
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**Verdict** : 2-3x/semaine post-viande (digestion) ou breakfast variété. Nutrition bonne (vit C/A + papaïne) mais pas exceptionnelle. Kiwi > digestion + vit C à prix similaire.
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