健康的な食品群 - INI

[item.vegetables]
code=01
slug=vegetables
name=野菜
description=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。
examples=["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"]
healthBenefits=["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"]
keyNutrients=["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"]
recommendedIntake=1日350g以上（緑黄色野菜120g、淡色野菜230g）

[item.fruits]
code=02
slug=fruits
name=果物
description=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。
examples=["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"]
healthBenefits=["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"]
keyNutrients=["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"]
recommendedIntake=1日200-350g

[item.whole-grains]
code=03
slug=whole-grains
name=全粒穀物
description=外皮、胚芽、胚乳を含む未精製の穀物食品群です。
examples=["玄米","燕麦","全粒小麦","大麦","黒麦","とうもろこし","キヌア","そば"]
healthBenefits=["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"]
keyNutrients=["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"]
recommendedIntake=1日50-150g（穀類の半分以上を全粒穀物で）

[item.legumes]
code=04
slug=legumes
name=豆類
description=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。
examples=["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"]
healthBenefits=["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"]
keyNutrients=["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"]
recommendedIntake=1日150g（調理済み）

[item.fish]
code=05
slug=fish
name=魚類
description=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。
examples=["サバ","サケ","イワシ","サンマ","マグロ","アジ","タラ","ブリ"]
healthBenefits=["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"]
keyNutrients=["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"]
recommendedIntake=週2-3回（1回あたり100-150g）

[item.poultry]
code=06
slug=poultry
name=鶏肉
description=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。
examples=["鶏むね肉","ささみ","鶏もも肉","手羽元","鶏レバー"]
healthBenefits=["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"]
keyNutrients=["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"]
recommendedIntake=1日80-100g（タンパク質摂取の一部として）