健康的な食品群 - CSV

code,slug,name,description,examples,healthBenefits,keyNutrients,recommendedIntake
01,vegetables,野菜,ビタミン、ミネラル、食物繊維を豊富に含む植物性食品群です。,"[""ほうれん草"",""ブロッコリー"",""にんじん"",""トマト"",""キャベツ"",""きゅうり"",""なす"",""かぼちゃ""]","[""抗酸化作用"",""免疫力向上"",""がん予防"",""高血圧予防"",""糖尿病予防"",""肥満予防"",""脳卒中予防"",""心筋梗塞予防"",""骨粗鬆症予防"",""認知症予防"",""便秘改善"",""腸内環境改善""]","[""ビタミンC"",""ビタミンA（カロテン）"",""ビタミンK"",""葉酸"",""カリウム"",""マグネシウム"",""食物繊維"",""ポリフェノール""]",1日350g以上（緑黄色野菜120g、淡色野菜230g）
02,fruits,果物,ビタミンC、ポリフェノール、食物繊維を豊富に含む食品群です。,"[""りんご"",""みかん"",""バナナ"",""ぶどう"",""イチゴ"",""ブルーベリー"",""キウイ"",""スイカ""]","[""抗酸化作用"",""免疫力向上"",""心血管保護"",""抗炎症作用"",""肌の健康"",""腸内環境改善"",""認知機能維持""]","[""ビタミンC"",""ポリフェノール"",""カリウム"",""食物繊維"",""フラボノイド"",""カロテノイド""]",1日200-350g
03,whole-grains,全粒穀物,外皮、胚芽、胚乳を含む未精製の穀物食品群です。,"[""玄米"",""燕麦"",""全粒小麦"",""大麦"",""黒麦"",""とうもろこし"",""キヌア"",""そば""]","[""全因死亡リスク低減"",""2型糖尿病予防"",""心血管疾患予防"",""肥満予防"",""消化器系の健康"",""血糖値安定"",""腸内環境改善""]","[""食物繊維"",""B群ビタミン"",""鉄"",""マグネシウム"",""亜鉛"",""ビタミンE"",""β-グルカン""]",1日50-150g（穀類の半分以上を全粒穀物で）
04,legumes,豆類,植物性タンパク質、食物繊維、イソフラボンを豊富に含む食品群です。,"[""大豆"",""小豆"",""えんどう豆"",""そら豆"",""いんげん豆"",""レンズ豆"",""ひよこ豆"",""黒豆""]","[""心血管疾患予防"",""骨粗鬆症予防"",""更年期障害緩和"",""抗酸化作用"",""血糖値安定"",""腸内環境改善"",""コレステロール低下"",""がん予防""]","[""植物性タンパク質"",""イソフラボン"",""食物繊維"",""B群ビタミン"",""カリウム"",""マグネシウム"",""鉄"",""レシチン"",""サポニン""]",1日150g（調理済み）
05,fish,魚類,オメガ3脂肪酸（EPA・DHA）と高品質タンパク質を豊富に含む食品群です。,"[""サバ"",""サケ"",""イワシ"",""サンマ"",""マグロ"",""アジ"",""タラ"",""ブリ""]","[""抗炎症作用"",""心血管保護"",""脳機能向上"",""視力保護"",""認知症予防"",""血栓予防"",""コレステロール低下"",""がん予防""]","[""オメガ3脂肪酸（EPA・DHA）"",""高品質タンパク質"",""ビタミンD"",""セレン"",""ヨウ素"",""ビタミンB12""]",週2-3回（1回あたり100-150g）
06,poultry,鶏肉,高品質タンパク質とビタミンB群を豊富に含む低脂肪な肉類です。,"[""鶏むね肉"",""ささみ"",""鶏もも肉"",""手羽元"",""鶏レバー""]","[""筋肉維持・増強"",""疲労回復"",""代謝促進"",""美容効果"",""ダイエット"",""免疫機能向上"",""脳神経の健康維持""]","[""高品質タンパク質"",""ビタミンB6"",""ナイアシン"",""パントテン酸"",""ビタミンB12"",""イミダゾールジペプチド"",""ロイシン""]",1日80-100g（タンパク質摂取の一部として）