健康的な食品群 - TSV

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）