data.js

/* ====== Health Reversal Plan — bilingual data ======
 * Source of truth: articles/2026-03-25-supplement-guide.md
 * Latest sync: 2026-06-01 v4 (breakfast blend: + baby kale 15–20g for sulforaphane / lutein /
 *   K1 / glucosinolates [fills green-leafy phytochemical gap; low-oxalate for kidney-Ca history];
 *   lunch: + Quaker barley-functional-oat flakes 40g (~3g β-glucan/d, FDA LDL claim threshold)
 *   soaked overnight in unsweetened soy milk 250–300mL, replaces/alternates with sweet potato.
 *   v3 base retained: NOW Sports WPI 30g, blueberries 150g, flaxseed powder 15g, D3 3000 IU,
 *   almond milk 100mL)
 */
window.HC_DATA = {
  // Hero
  hero: {
    eyebrow: { en: "6-Month Health Reversal Plan · March 2026 Edition", zh: "6 個月健康逆轉計畫 · 2026 年 3 月個人化版" },
    title:   { en: ["Normalize four markers,", "from the ", "ground up."],
               zh: ["從根基修復", "同步正常化", "四項關鍵指標"] },
    titleEm: { en: "without medication first", zh: "先以生活方式介入" },
    lede:    { en: "Sleep, BP, lipids, uric acid — one shared metabolic root. Lifestyle stacks first; medication only after lifestyle plateaus.",
               zh: "睡眠、血壓、血脂、尿酸——共享同一個代謝根源。生活方式介入優先，等到效果平台期再考慮藥物。" },
    progressLbl: { en: "Weight progress · 70 → 65 kg", zh: "體重進度 · 70 → 65 公斤" },
    progressMeta: { en: "Day 109 · 66.2 kg · Sat official (6/6)", zh: "第 109 天 · 66.2 公斤 · 週六正式（6/6）" },
    startDate: { en: "Start date · Mar 17, 2026 · Last sync 7/3", zh: "起始日期 · 2026 年 3 月 17 日 · 最後同步 7/3" },
    startWeight: 70,
    targetWeight: 65,
    currentWeight: 66.2,
    currentWeightDate: "6/6 Sat official",
    // Body comp current actuals — latest daily reading (6/5). Manual for now:
    // sync_data_js.py does NOT yet populate these (only weight/BP/sleep). Update on daily check-in.
    currentBodyFat: 18.4,
    currentVisceralFat: 9,
    currentBodyCompDate: "7/3",
    // Waist = WHO midpoint (健檢-comparable; better VAT proxy than weight). Latest non-empty daily reading.
    currentWaist: 82,
    currentWaistDate: "6/9",
  },

  // ===== OSA red-flag banner =====
  // RETIRED 2026-06-29: 指夾式(透射式)連續血氧整夜平穩、無掉氧 → Garmin 腕式 SpO2 掉氧證實為動作 artifact。
  // 缺氧/OSA 假設撤回，banner 永久關閉（psgStatus="done" → OsaAlert 直接 return null）。
  // 詳見 articles/osa-sleep/2026-06-29-spo2-fingertip-oximetry-correction.md
  osaAlert: {
    threshold: 88,
    minAlert: 3,
    minUrgent: 5,
    psgStatus: "done", // pending | booked | done — done=banner 關閉（缺氧已由指尖血氧排除）
    psgStatusLabel: { en: "PSG appointment", zh: "PSG 預約" },
    title:    { en: "OSA red flag",
                zh: "OSA 紅旗" },
    body:     { en: "SpO2 nadir < 88% for %N consecutive nights (CLAUDE.md threshold: 3). Book PSG today.",
                zh: "SpO2 夜間最低 < 88% 連續 %N 晚（門檻：3 晚）。今日預約 PSG。" },
    urgent:   { en: "URGENT — %N consecutive nights well past the 3-night threshold. PSG today, no further delay.",
                zh: "極度緊急 — 連 %N 晚遠超 3 晚門檻。今日預約 PSG，不可再延。" },
    cta:      { en: "Mark PSG booked", zh: "標記 PSG 已預約" },
  },

  markers: [
    {
      sys: "heart", name: { en: "Blood Pressure", zh: "血壓" },
      val: "122/75", unit: "mmHg",
      delta: { en: "W25 weekly avg (1 days) · target met (<130) · last 122/75 (6/17)", zh: "W25 週均（1 天）· 已達標 (<130) · 最新 122/75 (6/17)" },
      cadence: { en: "Daily · weekly avg", zh: "每日 · 週均" },
      status: "ok",
    },
    {
      sys: "sleep", name: { en: "Sleep Score", zh: "睡眠分數" },
      val: "63", unit: "Garmin",
      delta: { en: "Sleep = behavioral/autonomic · OSA/hypoxia ruled out 6/29 (fingertip oximetry flat)", zh: "睡眠＝行為/自律神經 · OSA/缺氧已排除 6/29（指尖血氧整夜平穩）" },
      cadence: { en: "Daily · Garmin", zh: "每日 · Garmin" },
      status: "warn",
    },
    {
      sys: "weight", name: { en: "Weight", zh: "體重" },
      val: "66.2", unit: "kg",
      delta: { en: "6/6 Sat official · auto-synced", zh: "6/6 週六正式 · 自動同步" },
      cadence: { en: "Daily · Sat official", zh: "每日 · 週六正式" },
      status: "ok",
    },
    {
      sys: "uric", name: { en: "Uric Acid", zh: "尿酸" },
      val: "8.9", unit: "mg/dL",
      delta: { en: "Fructose-induced (HS cram → daily uni/grad → continued through working years; ~22-yr exposure age 15–37). Just quit ~April 2026 — first true post-cessation lab in July. Neph referral pending.", zh: "果糖誘發型（高中補習→大學/碩士每日→工作期持續，累積暴露約 22 年 age 15-37）。最近 ~4 月才戒 — 7 月抽血是真正戒後首筆 baseline。腎臟科待轉診。" },
      cadence: { en: "Lab only · last Mar 25", zh: "僅實驗室 · 上次 3/25" },
      status: "bad",
    },
  ],

  tabs: [
    { id: "overview", en: "Overview", zh: "總覽" },
    { id: "sleep",    en: "Sleep",    zh: "睡眠" },
    { id: "diet",     en: "Diet",     zh: "飲食" },
    { id: "exercise", en: "Training", zh: "運動" },
    { id: "running",  en: "Running",  zh: "跑步" },
    { id: "supps",    en: "Supplements", zh: "保健品" },
    { id: "routine",  en: "Daily Routine", zh: "每日作息" },
    { id: "timeline", en: "Timeline", zh: "時程" },
    { id: "safety",   en: "Safety",   zh: "安全" },
    { id: "dashboard",en: "Dashboard",zh: "儀表板" },
    { id: "tracker",  en: "Tracker",  zh: "追蹤" },
    { id: "library",  en: "Library",  zh: "知識庫" },
  ],

  // ===== Dashboard (auto-generated PNG) =====
  dashboard: {
    ttl: { en: "Health Dashboard", zh: "健康儀表板" },
    sub: { en: "Trend charts: weight, body composition, BP / heart rate, Sleep Score. Auto-generated from reviews/daily/*.md after each check-in by scripts/generate_dashboard.py.",
           zh: "趨勢圖：體重、體組成、血壓 / 心率、Sleep Score。每次 daily check-in 後由 scripts/generate_dashboard.py 從 reviews/daily/*.md 自動生成。" },
    src: "reviews/health_dashboard.png",
    fallback: "https://raw.githubusercontent.com/Eaglemamba/Health-Check/main/reviews/health_dashboard.png",
    weeklyTtl: { en: "Weekly Dashboard", zh: "週線級儀表板" },
    weeklySub: { en: "Same four metrics aggregated to ISO-week averages — smooths daily noise and overlays the 6-month plan milestones. Auto-generated by scripts/generate_weekly_dashboard.py.",
                 zh: "同四組指標按 ISO 週聚合成週均 — 平滑每日波動，並疊上半年計畫里程碑線。由 scripts/generate_weekly_dashboard.py 自動生成。" },
    weeklySrc: "reviews/health_dashboard_weekly.png",
    weeklyFallback: "https://raw.githubusercontent.com/Eaglemamba/Health-Check/main/reviews/health_dashboard_weekly.png",
    spo2Src: "reviews/daily/spo2/spo2_desat_trend.png",
    spo2Fallback: "https://raw.githubusercontent.com/Eaglemamba/Health-Check/main/reviews/daily/spo2/spo2_desat_trend.png",
  },

  // ===== Overview =====
  overview: {
    profile: {
      en: [
        ["ECG LVH", "11-yr chronic (since 2015 age 26) · 2026-03-25 added biatrial enlargement + anterior ST↑ · echo + 24h Holter pending"],
        ["Bedtime", "22:00–22:40 (target 22:30)"],
        ["Actual sleep", "6.0–7.2 h · W17 avg Sleep Score 71.4"],
        ["Garmin (W17)", "Body Battery 56.7 · RHR 56–61"],
        ["BP (W18 avg)", "124/72 mmHg · meets <130 general · LVH-target <125/75 borderline"],
        ["Weight (5/2 Sat)", "67.8 kg · 20.2% BF · VFL 9.5"],
        ["Sleep", "Behavioral/autonomic (nighttime arousal) · OSA/hypoxia RULED OUT 6/29 — wrist SpO2 lows were motion artifact"],
        ["Running", "Started 4/26 — building base"],
        ["Current supps", "Omega-3 4g, hibiscus, D3K2, cherry, Mg, citrulline, psyllium 10g"],
        ["Discontinued", "NOW EGCG (AST 27→38, stopped 4/21)"],
      ],
      zh: [
        ["ECG LVH", "11 年慢性（2015 age 26 起）· 2026-03-25 新增雙心房擴大 + 前壁 ST↑ · 心臟超音波 + 24h Holter 待安排"],
        ["就寢時間", "22:00–22:40（目標 22:30）"],
        ["實際睡眠", "6.0–7.2 小時 · W17 平均 Sleep Score 71.4"],
        ["Garmin（W17）", "身體電量 56.7 · RHR 56–61"],
        ["血壓（W18 週均）", "124/72 mmHg · 一般 <130 達標 · LVH 目標 <125/75 仍邊緣"],
        ["體重（5/2 週六）", "67.8 公斤 · 體脂 20.2% · 內臟 9.5"],
        ["睡眠", "行為/自律神經（夜間喚醒）· OSA/缺氧已撤回 6/29 — 腕式 SpO2 低點為動作 artifact"],
        ["跑步", "4/26 開始，建立基礎中"],
        ["目前保健品", "Omega-3 4g、洛神花、D3K2、酸櫻桃、鎂、瓜胺酸、洋車前子 10g"],
        ["已停用", "NOW EGCG（AST 27→38，4/21 停用）"],
      ],
    },
    priority: {
      title: { en: "Top priority — fix sleep first", zh: "最高優先 — 先修復睡眠" },
      body: {
        en: "5–6 h of actual sleep + Body Battery 40–50 means sleep deprivation is undermining metabolic repair from the ground up. Without sleep, even a perfect diet and exercise regimen delivers only 50% of its potential.",
        zh: "實際睡眠 5–6 小時 + 身體電量 40–50，代表睡眠不足正在從根基破壞所有代謝修復。如果不先修好睡眠，即使完美的飲食和運動計畫也只能發揮 50% 的效果。",
      },
      order: {
        en: ["Sleep repair (behavioral)", "Shift hydration earlier", "Wall sits", "Diet adjustments", "Supplements"],
        zh: ["睡眠修復（行為性）", "提前補水時間", "靠牆深蹲", "飲食調整", "保健品"],
      },
    },
    stack: {
      title: { en: "BP-lowering combination — interventions stack", zh: "降壓組合 — 介入效果疊加" },
      sub:   { en: "Each row layers on top of the others. Diastolic is already 75 — lifestyle first prevents over-dipping.",
               zh: "以下每項介入效果可以疊加。舒張壓已經 75，生活方式優先以避免過度下降。" },
      head:  { en: ["Intervention", "SBP reduction", "Notes"],
               zh: ["介入措施", "收縮壓降幅", "備註"] },
      rows: [
        ["wallsit", { en: "Wall sits 3×/week", zh: "靠牆深蹲 3次/週" }, "−10 to −13 mmHg",
          { en: "Visible at 12 weeks; equivalent to one BP medication", zh: "12 週可見效；等同一種降壓藥" }],
        ["sodium",  { en: "Sodium < 1,500 mg/day", zh: "鈉攝取 < 1,500 mg/天" }, "−5 to −8 mmHg",
          { en: "Sodium impacts systolic more than diastolic", zh: "鈉對收縮壓影響大於舒張壓" }],
        ["omega",   { en: "Omega-3 ~2 g/day", zh: "Omega-3 ~2 g/天" }, "−4 to −5 mmHg",
          { en: "Preferentially lowers systolic", zh: "優先降低收縮壓" }],
        ["sleep",   { en: "Sleep repair to 7+ hours", zh: "睡眠修復至 7+ 小時" }, "−3 to −5 mmHg",
          { en: "Reduces sympathetic overactivation", zh: "降低交感神經過度活化" }],
        ["weight",  { en: "Weight loss of 5 kg", zh: "減重 5 公斤" }, "−3 to −5 mmHg",
          { en: "~1 mmHg per kg lost", zh: "每減 1 kg 約降 1 mmHg" }],
        ["combo",   { en: "Combined potential", zh: "合併效果" }, "−25 to −36 mmHg",
          { en: "135 → 99–110 range", zh: "135 → 99–110 範圍" }],
      ],
    },

    // ===== Three-lever comparison (added 2026-05-21) =====
    threeLeverages: {
      ttl: { en: "Three levers — diet vs exercise vs sleep", zh: "三條 lever — 飲食 vs 運動 vs 睡眠" },
      intro: {
        en: "⚠️ REVISED 2026-06-29: The prior 'OSA is the upstream driver of LVH/BP/UA' framing is RETRACTED — fingertip transmittance oximetry showed a flat all-night SpO2 with no desaturation, so the Garmin wrist SpO2 lows were motion artifact. Sleep is now a co-lever (behavioral/autonomic, not airway): nighttime cognitive/behavioral arousal (stock-watching) + sympathetic load fragment sleep WITHOUT hypoxia. Diet remains dominant for LDL; exercise (aerobic Z2) dominant for HDL + HRV. LVH/BP re-attributed to BP load + genetics, handled via echo/Holter.",
        zh: "⚠️ 2026-06-29 修訂：先前「OSA 是 LVH/BP/UA 上游 driver」的框架已撤回 — 指尖透射式血氧整夜平穩、無掉氧，Garmin 腕式 SpO2 低點為動作 artifact。睡眠改列為「並列槓桿」（行為/自律神經，非氣道）：夜間認知/行為性喚醒（看美股）+ 交感負荷使睡眠片段化，但不掉血氧。LDL 仍以飲食為主；HDL + HRV 以運動（有氧 Z2）為主。LVH/BP 重新歸因為 BP 負荷 + 基因，循 echo/Holter 處理。",
      },
      head: { en: ["Marker", "Diet (best)", "Exercise (best)", "Sleep (behavioral)"],
              zh: ["指標", "飲食（最佳）", "運動（最佳）", "睡眠（行為性）"] },
      rows: [
        [{ en: "BP (SBP)", zh: "BP（SBP）" },
          "−5 to −8 mmHg",
          "−4 to −10 mmHg",
          { en: "−3 to −10 mmHg + removes nightly sympathetic surge", zh: "−3 to −10 mmHg + 解除夜間 sympathetic surge" }],
        [{ en: "Uric acid", zh: "尿酸" },
          "−0.3 to −0.7 mg/dL",
          { en: "neutral / slight ↑ (lactate)", zh: "中性 / 微升（乳酸）" },
          { en: "−0.5 to −1.0 mg/dL ★", zh: "−0.5 to −1.0 mg/dL ★" }],
        [{ en: "HbA1c", zh: "HbA1c" },
          "−0.3%",
          "−0.2 to −0.4%",
          "−0.3 to −0.5%"],
        [{ en: "HRV (19.7 ms)", zh: "HRV（19.7 ms）" },
          { en: "minimal", zh: "微" },
          "+3-5 ms",
          { en: "+5-10 ms ★", zh: "+5-10 ms ★" }],
        [{ en: "LVH / LV mass", zh: "LVH / LV mass" },
          { en: "no effect", zh: "幾乎無" },
          { en: "partial (aerobic)", zh: "部分（有氧）" },
          { en: "−10 to −20% LV mass ★ (only lever)", zh: "−10 to −20% ★（唯一 lever）" }],
        [{ en: "LDL", zh: "LDL" },
          { en: "−20 to −40 mg/dL ★ (best)", zh: "−20 to −40 mg/dL ★（最強）" },
          "−5 to −10 mg/dL",
          { en: "weak (−5 mg/dL)", zh: "弱（−5 mg/dL）" }],
        [{ en: "HDL", zh: "HDL" },
          { en: "neutral", zh: "中性" },
          { en: "+3-8 mg/dL ★ (best)", zh: "+3-8 mg/dL ★（最強）" },
          { en: "weak", zh: "弱" }],
        [{ en: "REM % (14.7%)", zh: "REM 比例（14.7%）" },
          { en: "n/a", zh: "不適用" },
          { en: "n/a", zh: "不適用" },
          { en: "18-25% ★ (only lever)", zh: "18-25% ★（唯一 lever）" }],
        [{ en: "Weight", zh: "體重" },
          { en: "−3 to −5 kg / 6 mo", zh: "半年 −3 to −5 kg" },
          { en: "−2 to −4 kg / 6 mo", zh: "半年 −2 to −4 kg" },
          { en: "−1 to −3 kg (leptin/ghrelin restore)", zh: "−1 to −3 kg（leptin/ghrelin 恢復）" }],
      ],
      reframe: {
        ttl: { en: "Effort reallocation — old vs new mental model", zh: "努力重新分配 — 舊 vs 新心智模型" },
        old: { en: "Past 11 yr: 35% diet, 35% exercise, 30% sleep (paid lip-service only). Result: LDL / BP / UA / REM stuck.",
               zh: "過去 11 年：飲食 35% effort、運動 35% effort、睡眠 30%（口頭重視，無具體 protocol）。結果：LDL / BP / UA / REM 全卡死。" },
        new: { en: "Next 6 mo (revised 6/29): 30% diet (maintain), 35% exercise (aerobic Z2 base for HRV + HDL + resistance for recomp), 35% sleep — BEHAVIORAL (decouple stock-watching, stimulus control/CBT-I, HRV resonance breathing, Mg/glycine). No CPAP/device path (no confirmed OSA). Cardiac handled separately via echo/Holter.",
               zh: "接下來 6 個月（6/29 修訂）：飲食 30%（維持）、運動 35%（有氧 Z2 基礎拉 HRV+HDL + 阻力訓練做 recomp）、睡眠 35% — 行為性（看盤脫鉤、stimulus control/CBT-I、HRV 共振呼吸、鎂/glycine）。無 CPAP/設備路徑（無確診 OSA）。心臟另循 echo/Holter。" },
        takeaway: { en: "Revised 6/29: sleep is NOT the upstream bottleneck (OSA/hypoxia ruled out). It is one co-lever among three, now framed as behavioral/autonomic. The good news: a behavioral arousal problem (stock-watching) is far more controllable than the airway collapse we feared — and the aerobic Z2 base that fixes HRV also drives HDL.",
                    zh: "6/29 修訂：睡眠不是上游 bottleneck（OSA/缺氧已排除），而是三條並列槓桿之一，重新定調為行為/自律神經。好消息：行為性喚醒（看盤）遠比原先擔心的氣道塌陷好控制 — 而且修 HRV 的有氧 Z2 基礎同時拉 HDL。" },
      },
    },
  },

  // ===== Sleep =====
  sleep: {
    intro: {
      en: "Lies down 20:30 → wakes 2–4 AM for nocturia → alert after bathroom → starts working → actual sleep 5–6 h. Goal: delay nocturia to 5:00–5:30, achieve 8.5–9 h.",
      zh: "20:30 躺下 → 凌晨 2–4 點夜尿醒來 → 上完廁所精神清醒 → 起床工作 → 實際睡眠 5–6 小時。目標：將夜尿延後至 5:00–5:30，達成 8.5–9 小時睡眠。",
    },
    pillars: [
      {
        ttl: { en: "A. Solve nocturia (upstream)", zh: "A. 解決夜尿（上游問題）" },
        items: {
          en: [
            "Reduce fluids after 17:00; minimal soup at dinner.",
            "Pre-bed leg elevation 15–20 min at 20:00 — fluid returns to circulation, kidneys process before sleep.",
            "Always urinate at 20:00 even without urge.",
            "After 18:30, lip-moistening sips only.",
          ],
          zh: [
            "17:00 後減少液體攝取，晚餐少喝湯。",
            "20:00 睡前抬腿 15–20 分鐘 — 下肢液體回流，腎臟入睡前處理。",
            "20:00 一定要上廁所，即使沒有尿意。",
            "18:30 後僅「潤唇式」小啜。",
          ],
        },
      },
      {
        ttl: { en: "B. If you wake, force return to sleep", zh: "B. 半夜醒來，強迫回去睡" },
        items: {
          en: [
            "Lights off; dim warm nightlight only. No phone, no clock.",
            "Return to bed immediately. 4-7-8 breathing × 2–3 cycles.",
            "Hard rule: do not leave bed before 5:30 AM.",
            "Quiet rest still gives ~50% of deep sleep recovery.",
          ],
          zh: [
            "全程不開燈，僅暖色低亮夜燈。不碰手機、不看時鐘。",
            "立即回床。4-7-8 呼吸法 × 2–3 個循環。",
            "硬規則：5:30 之前不離床。",
            "安靜休息仍可提供深度睡眠約 50% 的恢復效果。",
          ],
        },
      },
      {
        ttl: { en: "C. Behavioral sleep repair (OSA screening retired 6/29)", zh: "C. 行為性睡眠修復（OSA 篩檢 6/29 退役）" },
        items: {
          en: [
            "Fingertip oximetry ruled out hypoxia — light sleep is behavioral/autonomic (nighttime stock-watching arousal).",
            "Decouple stock-watching from bed: price alerts / limit orders instead of waking to check.",
            "Stimulus control / CBT-I: out of bed if awake; bed = sleep only; no phone in bed.",
            "HRV resonance breathing ~6 breaths/min, 10–15 min pre-sleep; Mg glycinate + glycine continue.",
            "Full PSG (EEG+EMG) only if still poor after behavioral trial — to rule out UARS / PLMD (do NOT re-do oximetry).",
          ],
          zh: [
            "指尖血氧已排除缺氧 — 淺眠為行為/自律神經（夜間看盤喚醒）。",
            "看盤與床脫鉤：用到價提醒／限價單取代「醒來盯盤」。",
            "Stimulus control / CBT-I：醒了睡不回就離床；床＝只睡覺；床上不滑手機。",
            "睡前 HRV 共振呼吸 ~6 次/分、10–15 分；鎂甘胺酸 + glycine 續用。",
            "僅在行為調整後仍差才做含 EEG+EMG 全套 PSG — 排 UARS／PLMD（勿再做血氧）。",
          ],
        },
      },
      {
        ttl: { en: "D. Sleep position (comfort / reflux)", zh: "D. 睡姿（舒適 / 逆流）" },
        items: {
          en: [
            "Side sleep (left preferred) — for comfort & possible reflux reduction. OSA/apnea rationale retired 6/29.",
            "Pillow behind back only if it helps you stay comfortable.",
            "Elevate head 15–20° — mainly reflux comfort.",
          ],
          zh: [
            "側睡（左側為佳）— 為舒適與可能減少逆流。OSA/呼吸暫停理據 6/29 退役。",
            "背後放枕頭，僅在有助維持舒適時。",
            "墊高床頭 15–20° — 主要為逆流舒適。",
          ],
        },
      },
    ],
    cbti: {
      ttl: { en: "CBT-I — first-line, ranked by impact", zh: "CBT-I — 第一線療法，依證據強度排序" },
      head: { en: ["#", "Intervention", "Mechanism", "Your application"],
              zh: ["#", "介入", "機轉", "你的應用"] },
      rows: [
        ["1", { en: "Sleep restriction", zh: "睡眠限制" },
               { en: "Build adenosine pressure by limiting time in bed", zh: "限制躺床時間以建立腺苷壓力" },
               { en: "No bed before 20:00; no bed past 5:30", zh: "20:00 前不躺床；5:30 後不躺床" }],
        ["2", { en: "Stimulus control", zh: "刺激控制" },
               { en: "Bed = sleep only", zh: "床 = 只用來睡覺" },
               { en: "If awake >20 min, get up — no screens", zh: "醒著 >20 分鐘就起床，不碰螢幕" }],
        ["3", { en: "Sleep hygiene", zh: "睡眠衛生" },
               { en: "Environment & behavior", zh: "環境與行為" },
               { en: "Blackout, 18–20°C, no caffeine after 14:00", zh: "全黑、18–20°C、14:00 後無咖啡因" }],
        ["4", { en: "Relaxation", zh: "放鬆技巧" },
               { en: "Reduce pre-sleep arousal", zh: "降低入睡前覺醒" },
               { en: "4-7-8 breathing, leg elevation", zh: "4-7-8 呼吸法、抬腿" }],
        ["5", { en: "Cognitive restructuring", zh: "認知重建" },
               { en: "Reduce performance anxiety", zh: "降低對睡眠的焦慮" },
               { en: "“Quiet rest is 50% of deep sleep”", zh: "「安靜休息有深度睡眠 50% 效果」" }],
      ],
    },
    metrics: {
      ttl: { en: "Tracking metrics", zh: "追蹤指標" },
      items: [
        ["Sleep Score", "≥ 70 → 80", "var(--sleep)"],
        ["Body Battery (waking)", "≥ 65 → 75", "var(--metabolic)"],
        ["Deep sleep %", "> 15%", "var(--uric)"],
        ["HRV (overnight)", "rising · ~18 → ≥ 25 ms", "var(--heart)"],
      ],
    },
  },

  // ===== Diet =====
  diet: {
    macros: [
      ["calories",  { en: "Calories", zh: "熱量" }, "1,950–2,050", "kcal", { en: "Base · +150 on training days", zh: "基礎 · 運動日 +150" }],
      ["protein",   { en: "Protein", zh: "蛋白質" }, "95", "g", { en: "Range 85–115 · ~30 g/meal", zh: "區間 85–115 · 每餐 ~30g" }],
      ["fat",       { en: "Fat", zh: "脂肪" }, "55–60", "g", { en: "Hard floor 50 · MUFA-led", zh: "硬下限 50 · 以單元不飽和為主" }],
      ["carbs",     { en: "Carbs", zh: "碳水" }, "170–200", "g", { en: "Complex, low-GI", zh: "複合、低 GI" }],
      ["sodium",    { en: "Sodium", zh: "鈉" }, "< 1,500", "mg", { en: "Hard cap 2,000", zh: "硬上限 2,000" }],
      ["fiber",     { en: "Fiber", zh: "纖維" }, "28–32", "g", { en: "β-glucan 3 g/day", zh: "β-glucan 3 g/天" }],
      ["water",     { en: "Water", zh: "飲水" }, "2.5–3.0", "L", { en: "Done by 17:00", zh: "17:00 前完成" }],
    ],
    combos: [
      { name: { en: "DIY Assembly", zh: "DIY 組裝" }, recommended: true,
        desc: { en: "Steamed sweet potato + ready-to-eat chicken breast + black soy milk. Add a tea egg.",
                zh: "蒸地瓜 + 即食雞胸肉 + 黑豆漿 + 茶葉蛋。" },
        kcal: 450, sodium: 410, protein: 32 },
      { name: { en: "Grilled Chicken Box", zh: "香烤雞胸便當" },
        desc: { en: "7-11 Simple Fit. Purple rice, broccoli, carrot, king oyster mushroom.",
                zh: "7-11 Simple Fit 香烤雞胸鮮蔬餐。紫米、花椰菜、紅蘿蔔、杏鮑菇。" },
        kcal: 374, sodium: 577, protein: 18 },
      { name: { en: "Cauliflower Low-Carb", zh: "減醣花椰菜飯" },
        desc: { en: "Chicken breast cauliflower rice. Triglyceride-friendly.",
                zh: "雞胸花椰菜飯減醣餐。對三酸甘油酯友善。" },
        kcal: 319, sodium: 600, protein: 20 },
      { name: { en: "Sweet Potato Premium", zh: "地瓜經典升級" },
        desc: { en: "Sweet potato + sous vide chicken + edamame + black soy milk.",
                zh: "蒸地瓜 + 舒肥雞胸 + 鹽味毛豆 + 黑豆漿。" },
        kcal: 470, sodium: 725, protein: 35 },
      { name: { en: "Oatmeal + Chicken", zh: "燕麥 + 雞胸" },
        desc: { en: "50–60 g oats brewed with milk + chicken breast + tea egg. β-glucan 3 g hits LDL target.",
                zh: "50–60 g 燕麥沖牛奶 + 雞胸 + 茶葉蛋。β-glucan 3 g 達到降 LDL 目標。" },
        kcal: 470, sodium: 500, protein: 28 },
      { name: { en: "Sweet Potato + Egg Salad", zh: "地瓜 + 蛋沙拉" },
        desc: { en: "Sweet potato + 2 tea eggs + Simple-Fit salad (½ dressing) + grain soy milk.",
                zh: "地瓜 + 茶葉蛋 ×2 + 繽紛蔬菜沙拉（醬料一半）+ 健康穀物豆漿。" },
        kcal: 530, sodium: 700, protein: 26 },
    ],
    avoid: {
      en: ["Sugary drinks", "Beer", "Organ meats", "Processed meats", "Fried foods", "Instant noodles", "Shellfish", "Excessive white rice", "Bubble tea", "Pig blood cake"],
      zh: ["含糖飲料", "啤酒", "內臟", "加工肉品", "油炸食品", "泡麵", "蝦蟹貝類", "過量白飯", "珍珠奶茶", "豬血糕"],
    },
    increase: {
      en: ["Low-fat dairy", "Oats", "Edamame / tofu", "Unsalted nuts 15g", "Cherries / blueberries", "Sweet potato", "Black fungus", "Green / oolong tea", "Guava", "Kiwi"],
      zh: ["低脂乳製品", "燕麥", "毛豆 / 豆腐", "無調味堅果 15g", "櫻桃 / 藍莓", "地瓜", "黑木耳", "綠茶 / 烏龍茶", "芭樂", "奇異果"],
    },
    fructose: {
      ttl: { en: "Bubble tea — sugar reality check", zh: "珍珠奶茶 — 含糖真相" },
      sub: { en: "Fructose → KHK (no feedback inhibition) → ATP depletion → AMP → IMP → uric acid. One full-sugar bubble tea hits UA harder than a plate of shrimp.",
             zh: "果糖 → KHK（無回饋抑制）→ ATP 耗竭 → AMP → IMP → 尿酸。一杯全糖珍奶對尿酸的衝擊大於一盤蝦。" },
      rows: [
        [{ en: "Minimal (一分糖)", zh: "一分糖" }, "10g", "2"],
        [{ en: "Less sweet (微糖)", zh: "微糖" }, "15–25g", "3–5"],
        [{ en: "Half sweet (半糖)", zh: "半糖" }, "30–35g", "6–7"],
        [{ en: "Full sweet (全糖)", zh: "全糖" }, "50–52.5g", "10 — full WHO daily limit"],
      ],
    },
    breakfast: {
      ttl: { en: "Breakfast — 5 rotations (target 350–400 kcal)", zh: "早餐 — 5 輪替（目標 350–400 kcal）" },
      sub: { en: "One daily hot latte option: low-fat milk ~120–150 kcal. Casein promotes UA excretion; chlorogenic acid associated with reduced gout risk. Best 9–10 AM after 300–400 mL warm water.",
             zh: "每日一杯熱拿鐵：低脂奶 ~120–150 kcal。酪蛋白促進尿酸排泄；綠原酸與降低痛風風險相關。最佳 9–10 點，先喝 300–400 mL 溫水。" },
      head: { en: ["Rotation", "Items", "~kcal", "Highlight"],
              zh: ["輪替", "品項", "約熱量", "亮點"] },
      rows: [
        [{ en: "A: Sweet Potato Classic", zh: "A：地瓜經典" },
          { en: "Baked sweet potato + tea egg + unsweetened soy milk", zh: "烤地瓜 + 茶葉蛋 + 無糖豆漿" },
          "~350", { en: "Low GI + low-purine protein", zh: "低 GI + 低普林蛋白" }],
        [{ en: "B: Improved Sandwich", zh: "B：改良三明治" },
          { en: "Grilled chicken veggie sandwich (light sauce) + unsweetened soy milk", zh: "烤雞蔬菜三明治（少醬）+ 無糖豆漿" },
          "~360", { en: "Grilled chicken replaces fried egg", zh: "烤雞取代煎蛋" }],
        [{ en: "C: Latte Day", zh: "C：拿鐵日" },
          { en: "Tea eggs ×3 + low-fat hot latte", zh: "茶葉蛋 ×3 + 低脂熱拿鐵" },
          "~440", { en: "3 eggs ≈ 19.5g protein crosses 2.5–3g leucine threshold", zh: "3 顆蛋 ≈ 19.5g 蛋白跨 leucine 門檻" }],
        [{ en: "D: High Fiber", zh: "D：高纖" },
          { en: "Unsweetened Greek yogurt + banana + small nut pack", zh: "無糖希臘優格 + 香蕉 + 小包堅果" },
          "~380", { en: "β-glucan lowers LDL", zh: "β-glucan 降 LDL" }],
        [{ en: "E: Oatmeal Power", zh: "E：燕麥力量" },
          { en: "Oats 40g + boiled egg + unsweetened soy milk 300ml + nuts 10g", zh: "桂格燕麥片 40g + 水煮蛋 + 無糖豆漿 300ml + 堅果 10g" },
          "~390", { en: "β-glucan 3g lowers LDL 5–10%", zh: "β-glucan 3g 降 LDL 5–10%" }],
      ],
      oatTips: {
        ttl: { en: "Oatmeal tips (桂格機能燕麥片)", zh: "燕麥早餐要訣（桂格機能燕麥片）" },
        items: {
          en: [
            "Serving: 40–50g dry (~150–180 kcal). Brew with hot water or unsweetened soy milk; no sugar — pinch of cinnamon for flavor.",
            "Must pair with protein (egg, soy milk, Greek yogurt) — oats alone still cause moderate glucose spike.",
            "β-glucan needs water to work — drink ≥300 mL alongside.",
            "Functional series with added flavor packets can exceed 200 mg sodium/serving — check label.",
          ],
          zh: [
            "份量：乾燥 40–50g（~150–180 kcal）。熱水或無糖豆漿沖泡；不加糖，少許肉桂調味。",
            "必須搭配蛋白質（蛋、豆漿、希臘優格）— 單吃燕麥仍會造成中等血糖波動。",
            "β-glucan 需足夠水分 — 搭配 ≥300 mL 飲品。",
            "機能系列調味包可能超過 200 mg 鈉/份 — 看標示。",
          ],
        },
      },
    },
    yogurtBlend: {
      ttl: { en: "Breakfast yogurt drink — finalized recipe (2026-06-01 v4 · + baby kale)", zh: "早餐優格飲 — 最終定案版（2026-06-01 v4 · 新增嫩 kale）" },
      head: { en: ["Ingredient", "Amount", "Provides"],
              zh: ["材料", "份量", "提供"] },
      rows: [
        [{ en: "Snow Factory No.6 yogurt", zh: "雪坊 6 號優格" }, "150g 🆕",
          { en: "Probiotics + calcium + low-impact lactose (reduced from 200g to budget cals for flaxseed + extra blueberries)", zh: "益生菌 + 鈣 + 低衝擊乳糖（由 200g 降為 150g — 為亞麻籽粉 + 多 50g 藍莓騰熱量）" }],
        [{ en: "NOW Sports WPI Unflavored 🆕", zh: "NOW Sports WPI 無調味 🆕" }, "30g (1 scoop)",
          { en: "25g protein + leucine for MPS. NSF Certified for Sport. Replaces ON Performance Whey (4-layer microbiome additives).", zh: "25g 蛋白 + leucine 啟動 MPS。NSF Certified for Sport。取代 ON Performance Whey（4 層 microbiome 添加物）。" }],
        [{ en: "Frozen blueberries (Mei-Hao-Shi-Guo)", zh: "冷凍藍莓（莓好時果）" }, "150g ⬆️ 🆕",
          { en: "Anthocyanins → hsCRP ↓ + LDL oxidation ↓ + insulin sensitivity ↑ (Curtis 2019 AJCN: 150g/d RCT-effective dose; Stull 2010 J Nutr)", zh: "花青素 → hsCRP ↓ + LDL 氧化 ↓ + 胰島素敏感性 ↑（Curtis 2019 AJCN：150g/天 RCT 有效劑量；Stull 2010 J Nutr）" }],
        [{ en: "Ground flaxseed powder 🆕 (replaces barley/oats)", zh: "亞麻籽粉 🆕（取代大麥燕麥）" }, "15g",
          { en: "ALA ω-3 ~3.5g + lignans + soluble (mucilage) fiber ~3g → LDL ↓ + BP ↓ (Rodriguez-Leyva 2013 Hypertension). MUST be ground (whole passes undigested); refrigerate to prevent ALA oxidation. NOTE: no β-glucan — refill LDL β-glucan gap from lunch oats/barley.", zh: "ALA ω-3 ~3.5g + lignans + 可溶性（黏質）纖維 ~3g → 降 LDL + 降 BP（Rodriguez-Leyva 2013 Hypertension）。**務必磨碎**（整顆不消化直接排出）；冷藏避免 ALA 氧化。注意：無 β-glucan — 降 LDL 的 β-glucan 缺口由午餐燕麥/大麥補。" }],
        [{ en: "Baby kale 🆕 2026-06-01 (Costco organic baby kale)", zh: "嫩 kale 🆕 2026-06-01（Costco 有機嫩羽衣甘藍）" }, "15g start → 20g target (max 25g)",
          { en: "Fills green-leafy phytochemical gap: sulforaphane (cruciferous, NRF2 induction), lutein + zeaxanthin (retina / IOP), Vit K1 (#1 food source), quercetin + kaempferol. Costco mix (curly + Red Russian + Lacinato baby leaves) — no massage / no destemming needed. Low oxalate (~1/6–1/8 of spinach) → kidney-calcification-history friendly. Blueberry 150g + WPI 30g + yogurt mask green taste at this dose.",
            zh: "補上綠葉植化素缺口：sulforaphane（十字花科 NRF2 誘導）、葉黃素 + 玉米黃素（視網膜 / IOP）、Vit K1（食物排名 #1）、quercetin + kaempferol。Costco 混合葉（curly + Red Russian + Lacinato 嫩葉）— 不需按摩、不需去粗梗。草酸低（菠菜的 1/6–1/8）→ 對 2017 右腎鈣化點史友善。藍莓 150g + WPI 30g + 優格在此劑量可 mask 青味。" }],
        [{ en: "Lemon juice (optional) 🆕 2026-06-01", zh: "檸檬汁（可選）🆕 2026-06-01" }, "1 tsp (~5 mL)",
          { en: "Neutralizes kale's mild bitterness, stabilizes flaxseed ALA against oxidation, boosts non-heme iron absorption.", zh: "中和 kale 微苦，穩定亞麻籽 ALA 避免氧化，提升非血紅素鐵吸收。" }],
        [{ en: "L-Citrulline ⬆️", zh: "L-瓜胺酸 ⬆️" }, "4g (+2g pre-workout on training days)",
          { en: "NO precursor → BP (Alsop 2019 meta SBP −4 mmHg at 3–6g). Training day total 6g enters Figueroa 2017 RCT range. Synergistic with kale dietary nitrates (~30–50 mg from 15–20g).", zh: "NO 前體 → BP（Alsop 2019 meta 3-6g SBP −4 mmHg）。訓練日合計 6g 進入 Figueroa 2017 RCT 區間。與 kale 膳食硝酸鹽（15-20g 約 30-50 mg）路徑加成。" }],
        [{ en: "D3 + K2 ⬆️", zh: "D3 + K2 ⬆️" }, "D3 3000 IU + K2 MK-7 180 mcg",
          { en: "Fat-soluble — yogurt + nuts fat enables absorption. D3 raised from 2000 to 3000 IU per most-recent 25-OH-D status.", zh: "脂溶性 — 優格 + 堅果脂肪助吸收。D3 由 2000 升至 3000 IU（依最新 25-OH-D 狀態）。" }],
        [{ en: "Unsweetened almond milk 🆕 (or low-fat milk)", zh: "無糖杏仁奶 🆕（或低脂牛奶）" }, "100 mL",
          { en: "Smoothie consistency. Prefer almond milk without carrageenan/gellan/phosphate. Low-fat milk as backup (verify A2 if possible).", zh: "果昔稠度調整。優先選無 carrageenan / gellan / 磷酸鹽杏仁奶；低脂牛奶為備案（盡量選 A2 乳）。" }],
        [{ en: "Matcha — RELOCATED 2026-05-14 to 9:30 office", zh: "抹茶 — 2026-05-14 移至 9:30 辦公室" }, "3–4g",
          { en: "Office (9:30) with 300 mL warm water (≤80°C). Replaces previous lunch latte. Caffeine residual at 22:00 ~16–20 mg (low evening caffeine level). EGCG bioavailability ~85–90% (near-fasted).", zh: "辦公室（9:30）配 300 mL 溫水（≤80°C）。取代原午餐拿鐵。22:00 咖啡因殘餘 ~16–20 mg（晚間咖啡因殘餘低）。EGCG 吸收 ~85–90%（近空腹）。" }],
        [{ en: "Creatine monohydrate 🆕 2026-06-07", zh: "肌酸（一水）🆕 2026-06-07" }, "5g (in yogurt drink)",
          { en: "Started 2026-06-07 with RT (chest+back 30min + incline walk). Strength/lean-mass ⭐⭐⭐ (Kreider 2017 ISSN) → amplifies resistance training = primary HDL lever. Cognitive buffer under OSA short-sleep. Does NOT raise UA (metabolized to creatinine, not purine). +0.5–1kg = intramuscular water, not fat. Tell lab before kidney panel (serum creatinine rises exogenously, eGFR misread).", zh: "2026-06-07 隨重訓啟動（胸+背 30min + 斜面走）。肌力/瘦體重 ⭐⭐⭐（Kreider 2017 ISSN）→ 放大阻力訓練 = HDL 主力槓桿。OSA 短睡下認知緩衝。**不升 UA**（代謝為 creatinine 非嘌呤）。+0.5–1kg 為肌肉內水非脂肪。抽血驗腎前告知（血清肌酸酐外源性升、eGFR 誤判）。" }],
      ],
      note: {
        en: "2026-06-01 v4: + baby kale 15–20g (fills green-leafy phytochemical gap — sulforaphane / lutein / K1 / quercetin / kaempferol; low-oxalate friendly for kidney-calcification history) + optional lemon juice 1 tsp. β-glucan gap addressed at LUNCH via Quaker barley-functional-oat flakes 40g (≈3g β-glucan, FDA LDL claim threshold) — soaked overnight in unsweetened soy milk 250–300mL → cold/warm jar at lunch, replaces/alternates with sweet potato; pairs with existing home-style lunch (2 boiled eggs + caesar salad + mushrooms). 2026-05-27 v3 base retained: barley/oats 15g REPLACED by ground flaxseed powder 15g (ALA ω-3 + lignans + soluble fiber). Dropped from breakfast: banana, goji, chia, oats/barley, NUTS, COCOA. Cocoa flavanols ~100mg from 85% dark choco 10g afternoon.",
        zh: "2026-06-01 v4：新增嫩 kale 15-20g（補綠葉植化素缺口 — sulforaphane / 葉黃素 / K1 / quercetin / kaempferol；草酸低對腎鈣化點史友善）+ 可選檸檬汁 1 茶匙。β-glucan 缺口在**午餐**以**桂格大麥機能燕麥片 40g**處理（≈3g β-glucan，達 FDA 降 LDL claim 閾值）— 隔夜泡無糖豆漿 250-300mL → 中午為冷/微溫罐，**取代或輪替地瓜**作主食；搭配現有家常午餐（水煮蛋 ×2 + 凱薩沙拉 + 菇）。2026-05-27 v3 基底保留：大麥燕麥 15g 由亞麻籽粉 15g 取代（ALA ω-3 + lignans + 可溶性纖維）。早餐移除：香蕉、枸杞、奇亞籽、燕麥/大麥、堅果、生可可。可可 flavanols ~100mg 由下午 85% 黑巧克力 10g 補。",
      },
      blending: {
        en: "Blending retains all fiber (only physical structure changes); juicing discards fiber. With protein and fat, fructose absorption slows further — not equivalent to juice.",
        zh: "果汁機保留所有纖維（僅物理結構改變）；榨汁則丟棄纖維。配蛋白質與脂肪，果糖吸收進一步減慢 — 不等同果汁。",
      },
    },
    boxes711: {
      ttl: { en: "7-11 main lunch boxes (Simple Fit preferred)", zh: "7-11 主力便當（Simple Fit 優先）" },
      sub: { en: "Consumer Foundation: 75% of convenience-store microwave meals exceed sodium limits. Always flip and check 鈉.",
             zh: "消基會調查：75% 超商微波便當鈉超標。一定要翻背面看「鈉」。" },
      head: { en: ["Item", "kcal", "Sodium", "Protein", "Notes"],
              zh: ["品項", "熱量", "鈉", "蛋白", "備註"] },
      rows: [
        [{ en: "香烤雞胸鮮蔬餐 (Grilled Chicken Veggie)", zh: "香烤雞胸鮮蔬餐" }, "~374", "~577mg", "~18.4g",
          { en: "Purple rice, broccoli, carrot, king oyster, boiled egg ~$89. BEST", zh: "紫米、花椰菜、紅蘿蔔、杏鮑菇、水煮蛋 ~$89。首選" },
          true],
        [{ en: "雞胸肉花椰菜飯減醣餐 (Cauliflower Rice Low-Carb)", zh: "雞胸肉花椰菜飯減醣餐" }, "~319", "~500–700mg", "~20g",
          { en: "Cauliflower rice replaces white rice — TG-friendly", zh: "花椰菜飯取代白飯 — TG 友善" }, false],
        [{ en: "豆酥烤魚鮮蔬便當 (Bean-Crusted Fish)", zh: "豆酥烤魚鮮蔬便當" }, "~437", "~600–800mg", "~18g",
          { en: "Purple rice, pan-fried fish, broccoli, edamame, sprouts", zh: "紫米、煎魚、花椰菜、毛豆、豆芽" }, false],
        [{ en: "繽紛鮮蔬烤雞便當 (Veggie Roast Chicken)", zh: "繽紛鮮蔬烤雞便當" }, "~370", "~550–700mg", "~18g",
          { en: "Purple rice, skinless roast chicken, mixed veg", zh: "紫米、去皮烤雞、多種蔬菜" }, false],
      ],
      avoid: {
        ttl: { en: "Boxes to avoid", zh: "避免的便當" },
        body: { en: "香草烤雞腿時蔬餐 — sodium ~987mg, exceeds limit. 增肌蛋白餐 — 595 kcal too high + sodium >900mg.",
                zh: "香草烤雞腿時蔬餐 — 鈉 ~987mg 超標。增肌蛋白餐 — 595 kcal 過高 + 鈉 >900mg。" },
      },
    },
    proteinSides: {
      ttl: { en: "Individual protein items & sides", zh: "單品蛋白質與配菜" },
      head: { en: ["Item", "kcal", "Sodium", "Protein", "Rating"],
              zh: ["品項", "熱量", "鈉", "蛋白", "評級"] },
      rows: [
        [{ en: "Ready-to-eat chicken breast (plain) 即食雞胸肉", zh: "即食雞胸肉（原味）" }, "~104–115", "~300–450mg", "~22–24g",
          { en: "Recommended", zh: "推薦" }, "ok"],
        [{ en: "Sous vide chicken 法式舒肥嫩雞胸", zh: "法式舒肥嫩雞胸" }, "~104", { en: "per label", zh: "依標示" }, "~22g",
          { en: "Recommended", zh: "推薦" }, "ok"],
        [{ en: "Tea egg 茶葉蛋", zh: "茶葉蛋" }, "~70–80", "~200–229mg", "~6.5g",
          { en: "OK (limit 1/meal)", zh: "可（每餐限 1）" }, "warn"],
        [{ en: "Steamed sweet potato 蒸地瓜 (~100–150g)", zh: "蒸地瓜（100–150g）" }, "~100–150", "~15–30mg", "~2g",
          { en: "Best carb — ultra-low Na, high K", zh: "最佳碳水 — 超低鈉、高鉀" }, "ok"],
        [{ en: "Salted edamame 鹽味毛豆", zh: "鹽味毛豆" }, "~97", "~315mg", "~7.9g",
          { en: "Best legume snack", zh: "最佳豆類點心" }, "ok"],
      ],
    },
    tofu: {
      ttl: { en: "Tofu products — sodium truth", zh: "豆腐製品 — 鈉含量真相" },
      head: { en: ["Item", "Sodium/100g", "Rating", "Notes"],
              zh: ["品項", "鈉/100g", "評級", "備註"] },
      rows: [
        [{ en: "板豆腐 Firm tofu (plain)", zh: "板豆腐（原味）" }, "~2mg", "ok",
          { en: "Near-zero Na, high Ca 140mg", zh: "幾乎零鈉，高鈣 140mg" }],
        [{ en: "嫩豆腐 Silken tofu (plain)", zh: "嫩豆腐（原味）" }, "~45mg", "ok",
          { en: "Low Na, low cal", zh: "低鈉、低卡" }],
        [{ en: "五香豆干 Five-spice dried tofu", zh: "五香豆干" }, "~445mg", "warn",
          { en: "Already high — control portions", zh: "底子已高 — 控制份量" }],
        [{ en: "涼拌豆腐 Cold tofu (with sauce)", zh: "涼拌豆腐（加醬）" }, "~350–650mg", "warn",
          { en: "Sauce packet is the variable — use half", zh: "醬包是關鍵 — 用一半" }],
        [{ en: "滷豆干 Braised dried tofu", zh: "滷豆干" }, "~600–900+mg", "bad",
          { en: "Soaks up soy-sauce sodium", zh: "吸收滷汁醬油鈉" }],
        [{ en: "百頁豆腐 Hundred-layer tofu", zh: "百頁豆腐" }, { en: "high", zh: "高" }, "bad",
          { en: "High fat + high Na — worst tofu choice", zh: "高油 + 高鈉 — 最差的豆腐選擇" }],
        [{ en: "雞蛋豆腐 Egg tofu", zh: "雞蛋豆腐" }, { en: "very high", zh: "極高" }, "bad",
          { en: "Made with salted soy — Na 150× regular tofu", zh: "含鹽醬油製成 — 鈉是一般豆腐 150 倍" }],
      ],
    },
    drinks: {
      ttl: { en: "Drink options", zh: "飲料選擇" },
      head: { en: ["Item", "kcal", "Sodium", "Protein", "Notes"],
              zh: ["品項", "熱量", "鈉", "蛋白", "備註"] },
      rows: [
        [{ en: "義美無加糖厚濃豆奶 I-Mei Unsweetened Rich", zh: "義美無加糖厚濃豆奶" }, "~228", "~30–50mg", "~21.2g",
          { en: "Highest protein", zh: "蛋白質最高" }],
        [{ en: "光泉無加糖濃豆漿 Kuang Chuan Dense", zh: "光泉無加糖濃豆漿" }, "~190", "~30–50mg", "~19.1g",
          { en: "High protein, low Na", zh: "高蛋白、低鈉" }],
        [{ en: "光泉無加糖黑豆漿 Black soy milk", zh: "光泉無加糖黑豆漿" }, "~142", "~30–50mg", "~14g",
          { en: "Low-cal; black soy may aid UA", zh: "低卡；黑豆可能助尿酸" }],
        [{ en: "健康穀物豆漿 Healthy Grain Soy Milk (400ml)", zh: "健康穀物豆漿（400ml）" }, "~140", "~100mg", "~12g",
          { en: "Health-claim certified for lipid regulation", zh: "通過健康食品認證的血脂調節" }],
        [{ en: "Unsweetened tea 無糖茶", zh: "無糖茶" }, "0", "~0mg", "0g",
          { en: "Zero burden", zh: "零負擔" }],
      ],
    },
    beverage: {
      ttl: { en: "All-day beverage strategy — every cup has a metabolic purpose", zh: "全日飲料策略 — 每杯都有代謝目的" },
      sub: { en: "Zero sugary drinks all day. Updated 2026-05-14: matcha relocated to 9:30 office (water, no milk); lunch milk switched to low-fat; hibiscus reduced to 1 cup at 14:00.",
             zh: "全天零含糖飲料。2026-05-14 更新：抹茶移至 9:30 辦公室（純水沖泡，不加奶）；午餐奶改低脂；洛神花減為 14:00 單杯。" },
      head: { en: ["Time", "Drink", "Metabolic target"],
              zh: ["時間", "飲料", "代謝目標"] },
      rows: [
        [{ en: "Breakfast 07:00 (home) 🆕 2026-06-01 v4", zh: "早餐 07:00（家）🆕 2026-06-01 v4" },
          { en: "Snow Factory No.6 yogurt 150g + NOW Sports WPI 30g + blueberries 150g + ground flaxseed 15g + baby kale 15–20g 🆕 + L-citrulline 4g + D3 3000 IU + K2 180mcg + almond milk 100mL + lemon juice 1 tsp (optional)", zh: "雪坊 6 號優格 150g + NOW Sports WPI 30g + 藍莓 150g + 亞麻籽粉 15g + 嫩 kale 15-20g 🆕 + 瓜胺酸 4g + D3 3000 IU + K2 180mcg + 杏仁奶 100mL + 檸檬汁 1 茶匙（可選）" },
          { en: "Casein+whey (UA clearance) + anthocyanin RCT dose + ALA ω-3 + lignans + sulforaphane / lutein / K1 / nitrates + NO precursor + fat-soluble vitamin window", zh: "酪蛋白+乳清（尿酸排泄）+ 花青素 RCT 劑量 + ALA ω-3 + lignans + sulforaphane / 葉黃素 / K1 / 硝酸鹽 + NO 前體 + 脂溶性維生素吸收窗" }],
        [{ en: "7:30–9:00 commute", zh: "7:30–9:00 通勤" },
          { en: "Water 300–500 mL on HSR; no caffeine yet", zh: "高鐵上 300–500 mL 白水；尚未進咖啡因" },
          { en: "Base hydration + commute window", zh: "基礎補水 + 通勤窗" }],
        [{ en: "9:30 (office) 🆕", zh: "9:30（辦公室）🆕" },
          { en: "Matcha 3–4g + 300 mL warm water (≤80°C)", zh: "抹茶 3–4g + 溫水 300 mL（≤80°C）" },
          { en: "EGCG ~75–120 mg + L-theanine. 22:00 caffeine residual ~16–20 mg (sub-clinical). Replaces lunch matcha latte.", zh: "EGCG ~75–120 mg + L-theanine。22:00 咖啡因殘餘 ~16–20 mg（亞臨床）。取代午餐抹茶拿鐵。" }],
        [{ en: "Morning", zh: "上午" },
          { en: "Water 500–700 mL", zh: "白水 500–700 mL" },
          { en: "Base hydration + renal UA clearance", zh: "基礎補水 + 腎臟尿酸清除" }],
        [{ en: "11:30 (pre-lunch)", zh: "11:30（午餐前）" },
          { en: "Psyllium husk 5g + 300 mL water", zh: "Psyllium husk 5g + 300 mL 水" },
          { en: "LDL −9.69 mg/dL meta (Jovanovski 2018); satiety; glucose blunting", zh: "LDL −9.69 mg/dL meta（Jovanovski 2018）；飽足感；血糖緩衝" }],
        [{ en: "Lunch 12:00 🆕", zh: "午餐 12:00 🆕" },
          { en: "Low-fat milk 300 mL (replaces matcha latte)", zh: "低脂奶 300 mL（取代抹茶拿鐵）" },
          { en: "Casein+whey — UA clearance (Choi 2004 RR 0.58); sat-fat ↓ vs whole milk; lunch hydration", zh: "酪蛋白+乳清 — 尿酸排泄（Choi 2004 RR 0.58）；vs 全脂奶飽和脂肪 ↓；午餐補水" }],
        [{ en: "14:00 🆕 (single cup)", zh: "14:00 🆕（單杯）" },
          { en: "Hibiscus tea (2g / 240 mL) — only cup of the day", zh: "洛神花茶（2g / 240 mL）— 每日唯一杯" },
          { en: "BP −7.58 mmHg meta (Serban 2015) + UA (XO inhibition). Reduced from 2 cups to 1 (avoid stacking with morning matcha catechins).", zh: "BP −7.58 mmHg meta（Serban 2015）+ 尿酸（XO 抑制）。由 2 杯減為 1 杯（避免與早上抹茶兒茶素堆疊）。" }],
        [{ en: "15:00–16:00", zh: "15:00–16:00" },
          { en: "Pumpkin seeds 15g + walnuts 15–20g (4–5 kernels) 🆕 2026-06-10", zh: "南瓜籽 15g + 核桃 15–20g（4–5 顆）🆕 2026-06-10" },
          { en: "Walnuts: ALA ω-3 + PUFA + polyphenols → LDL (WAHA RCT −8.5%; PREDIMED CV −30%). Pumpkin halved to cap snack ~200 kcal. Zn + Mg + tryptophan retained. Raw/unsalted. NO 72% chocolate stacking.", zh: "核桃：ALA ω-3 + 多元不飽和脂肪 + 多酚 → 降 LDL（WAHA RCT −8.5%；PREDIMED 心血管 −30%）。南瓜籽減半以控點心 ~200 kcal。保留鋅 + 鎂 + 色胺酸。生/無鹽。72% 巧克力不堆疊。" }],
        [{ en: "17:00 (office) 🆕", zh: "17:00（辦公室）🆕" },
          { en: "Psyllium husk 5g + 300 mL low-fat milk before leaving office", zh: "下班前在辦公室服 Psyllium husk 5g + 低脂牛奶 300 mL" },
          { en: "Low-fat milk = the gelling fluid (no extra water); sat-fat ↓ vs whole milk (LDL). Drink fast. Peak satiety 18:30–19:00 buffers HSR commute → dinner", zh: "低脂奶即為膨脹所需液體（不必另灌水）；vs 全脂飽和脂肪 ↓（顧 LDL）。沖好快喝。1.5-2 小時後達飽足峰值（18:30-19:00），緩衝高鐵 → 晚餐窗" }],
        [{ en: "18:00 (HSR) 🆕", zh: "18:00（高鐵）🆕" },
          { en: "1 boiled egg + ½ banana", zh: "水煮蛋 1 顆 + 半根香蕉" },
          { en: "Pre-dinner protein 7g + K 210mg → ghrelin suppression → prevents bento rice overeating", zh: "晚餐前蛋白 7g + 鉀 210mg → 抑制飢餓素 → 防便當紫米爆食" }],
        [{ en: "17:00", zh: "17:00" },
          { en: "Tea cutoff; plain water sips only", zh: "茶截止；僅小啜白水" },
          { en: "Prevent nocturia", zh: "避免夜尿" }],
        [{ en: "19:00 🆕", zh: "19:00 🆕" },
          { en: "Dinner (bento, rice HALVED at order)", zh: "晚餐（便當，點餐時飯減半）" },
          { en: "Late-day insulin sensitivity ↓ → carb load reduced. Fish oil ×4 with dinner fat.", zh: "晚段胰島素敏感性 ↓ → 碳水減量。魚油 ×4 與晚餐脂肪同食。" }],
        [{ en: "20:00 🆕", zh: "20:00 🆕" },
          { en: "Post-dinner walk 10–15 min", zh: "餐後散步 10-15 min" },
          { en: "Glucose AUC ↓28% (Aqeel 2020); buffers 19:00→21:30 digestion window", zh: "血糖 AUC ↓28%（Aqeel 2020）；緩衝 19:00→21:30 消化窗" }],
        [{ en: "2 hr pre-bed", zh: "睡前 2 小時" },
          { en: "Stop liquids; sips only if thirsty", zh: "停止液體；口渴僅小啜" },
          { en: "Prevent nocturia from interrupting sleep", zh: "避免夜尿打斷睡眠" }],
      ],
      note: {
        ttl: { en: "Matcha — relocated to 9:30 office (2026-05-14)", zh: "抹茶 — 移至 9:30 辦公室（2026-05-14）" },
        body: {
          en: "Matcha 3–4g + 300 mL warm water at 9:30 office. EGCG ~75–120 mg, caffeine ~90–120 mg → 22:00 residual ~16–20 mg (low evening caffeine level). Bioavailability ~85–90% (near-fasted, 2.5h post-breakfast). Replaces previous lunch matcha latte (lunch now low-fat milk for UA clearance). Catechin-protein binding avoided. If LDL >150 at July 2026 recheck, consider increasing to 5g before statin discussion.",
          zh: "抹茶 3–4g + 溫水 300 mL，9:30 辦公室。EGCG ~75–120 mg、咖啡因 ~90–120 mg → 22:00 殘餘 ~16–20 mg（晚間咖啡因殘餘低）。吸收 ~85–90%（近空腹，早餐後 2.5 小時）。取代原午餐抹茶拿鐵（午餐改低脂奶走尿酸排泄軸）。避開兒茶素-蛋白結合。若 7 月複檢 LDL >150，可考慮提至 5g 後再討論 statin。",
        },
      },
    },
    dinnerBrands: {
      ttl: { en: "Dinner — healthy meal delivery (UberEats)", zh: "晚餐 — 健康餐盒外送（UberEats）" },
      familyNote: {
        en: "Family constraint: 2 adults + 2 kids share 2 boxes. Don't change structure — micro-optimize: (1) half rice to kids saves 100–140 kcal carbs; (2) grilled/braised chicken leg ~30g protein, no fried pork; (3) keep tofu/tea eggs in fridge to top up; (4) tell shop 「少鹽少醬」.",
        zh: "家庭限制：2 大 + 2 小 共用 2 盒。不改結構，微調：(1) 半飯給小孩省 100–140 kcal 碳水；(2) 烤/滷雞腿 ~30g 蛋白，不要炸排骨；(3) 冰箱備豆腐/茶葉蛋補蛋白；(4) 跟店家說「少鹽少醬」。",
      },
      head: { en: ["Brand", "Feature", "Recommended", "Price"],
              zh: ["品牌", "特色", "推薦品項", "價格"] },
      rows: [
        [{ en: "Easy Eat 健康餐盒", zh: "Easy Eat 健康餐盒" },
          { en: "4.83★, diverse proteins", zh: "4.83★，蛋白質多元" },
          { en: "Sous vide chicken 532 kcal / salt-grilled mackerel / pan-seared chicken leg", zh: "舒肥雞胸 532 kcal / 鹽烤鯖魚 / 嫩煎雞腿" },
          "NT$100–140"],
        [{ en: "Less Salt 健康餐盒", zh: "Less Salt 健康餐盒" },
          { en: "4.85★, low oil & salt", zh: "4.85★，少油少鹽" },
          { en: "Pulled chicken / seared salmon / garlic tilapia", zh: "手撕雞 / 煎鮭魚 / 蒜味鯛魚" },
          "NT$100–145"],
        [{ en: "享鮮健康餐盒 Enjoy Fresh", zh: "享鮮健康餐盒" },
          { en: "4.9★, olive-oil sous vide", zh: "4.9★，橄欖油舒肥" },
          { en: "Sous vide chicken / flat iron beef / kimchi pork; half-rice option", zh: "舒肥雞 / 板腱牛 / 泡菜豬，可選半飯" },
          "NT$90–145"],
        [{ en: "GET POWER 餐盒", zh: "GET POWER 餐盒" },
          { en: "4.9★, high protein", zh: "4.9★，高蛋白" },
          { en: "Pick chicken or fish per daily menu", zh: "依菜單選雞或魚" },
          "NT$100–130"],
        [{ en: "常常好食 (frozen)", zh: "常常好食（冷凍）" },
          { en: "Nationwide delivery, 3-min microwave", zh: "全台宅配，3 分鐘微波" },
          { en: "Calorie-control plan ~403 kcal / Na 444mg", zh: "卡路里控制餐 ~403 kcal / 鈉 444mg" },
          "NT$130–150"],
      ],
      mantra: {
        en: "Order mantra: search «healthy meal box» → pick chicken or fish → order «half rice» → avoid fried items and starchy sauces.",
        zh: "點餐口訣：搜「健康餐盒」→ 選雞或魚 → 點「半飯」→ 避開炸物和勾芡醬汁。",
      },
    },
    principles: {
      ttl: { en: "5 convenience-store shopping principles", zh: "超商採購 5 原則" },
      items: {
        en: [
          "Flip to the back and check sodium first — every package.",
          "Steamed sweet potato is your best ally — ultra-low Na, high K, high fiber.",
          "Salad dressing is a hidden sodium bomb — use half or skip.",
          "DIY individual-item assembly gives best sodium control — more flexible than pre-made boxes.",
          "Look for the Simple Fit series — 7-11's product line designed for health.",
        ],
        zh: [
          "翻背面看「鈉」 — 每一個包裝都要看。",
          "蒸地瓜是最佳夥伴 — 超低鈉、高鉀、高纖。",
          "沙拉醬是隱藏鈉彈 — 用一半或不加。",
          "DIY 單品組裝鈉控最佳 — 比現成便當有彈性。",
          "認明 Simple Fit 系列 — 7-11 專為健康設計的產品線。",
        ],
      },
    },
    fructoseHidden: {
      ttl: { en: "Fructose hidden sources — beyond bubble tea", zh: "果糖隱藏來源 — 不只是珍奶" },
      sub: { en: "Cessation of bubble tea ≠ cessation of fructose. Fructose drives UA via hepatic KHK regardless of source. Daily fructose target: <25g/day from added sugars (whole fruit OK — fiber + matrix slow absorption).",
             zh: "戒珍奶 ≠ 戒果糖。果糖經肝臟 KHK 推升 UA，與來源無關。每日添加糖類果糖目標 <25g（整顆水果 OK — 纖維 + matrix 減緩吸收）。" },
      head: { en: ["Source", "Fructose load", "Action"],
              zh: ["來源", "果糖負荷", "行動"] },
      rows: [
        [{ en: "Brown-sugar boba (黑糖珍珠) drinks — even «no sugar»", zh: "黑糖珍珠系列飲品 — 即使點「無糖」" },
          { en: "~25–30g per cup (pearls pre-soaked in syrup; CDC Taiwan 2020)", zh: "每杯 ~25-30g（珍珠浸糖漿；衛福部 2020 實測）" },
          { en: "Avoid entirely. «No sugar» label is misleading.", zh: "完全避免。「無糖」標示誤導。" }, "bad"],
        [{ en: "Fruit juice (apple, grape, orange — even 100% no-sugar-added)", zh: "果汁（蘋果、葡萄、柳橙 — 即使 100% 無加糖）" },
          { en: "~12–15g/240 mL; fiber stripped → fast absorption equivalent to soda", zh: "240 mL ~12-15g；無纖維 → 吸收速度等同汽水" },
          { en: "Eat the whole fruit instead. Juice is a sugar bomb without brakes.", zh: "改吃整顆水果。果汁等於沒煞車的糖彈。" }, "bad"],
        [{ en: "HFCS (high-fructose corn syrup)", zh: "HFCS 高果糖玉米糖漿" },
          { en: "55% fructose; in soda, sports drinks, sweet sauces, ketchup, BBQ sauce, salad dressings, processed bread", zh: "55% 果糖；藏於汽水、運動飲料、甜醬、番茄醬、烤肉醬、沙拉醬、加工麵包" },
          { en: "Read labels for «高果糖玉米糖漿» / «glucose-fructose syrup» / «果糖糖漿». Common in 7-11 sauces.", zh: "看標示「高果糖玉米糖漿」/「葡萄糖果糖漿」/「果糖糖漿」。7-11 醬包常見。" }, "bad"],
        [{ en: "Honey & maple syrup", zh: "蜂蜜、楓糖" },
          { en: "Honey ~38% fructose by weight; maple ~3% fructose but high overall sugar", zh: "蜂蜜重量比 ~38% 果糖；楓糖果糖比例低但總糖高" },
          { en: "«Natural» does not mean UA-safe. Liver KHK does not distinguish.", zh: "「天然」不代表 UA 安全。肝臟 KHK 不區分來源。" }, "warn"],
        [{ en: "Sweetened yogurt / drinkable yogurt", zh: "甜優格 / 喝的優格" },
          { en: "10–25g sugar per 100–150g serving (e.g. 統一 / Yakult sweet drinks)", zh: "每 100-150g 含 10-25g 糖（如統一 / 養樂多甜飲）" },
          { en: "Stick to unsweetened plain yogurt — same probiotics without the load. Yakult «light» still has 8g.", zh: "選原味無糖優格 — 一樣的益生菌、無糖負荷。「養樂多輕怡」仍含 8g。" }, "warn"],
        [{ en: "Energy / sports drinks (Pocari, Aquarius, Red Bull)", zh: "能量 / 運動飲料（寶礦力、舒跑、紅牛）" },
          { en: "~6–11g sugar / 100mL; a 600mL bottle = 36–66g sugar", zh: "100mL ~6-11g 糖；一瓶 600mL = 36-66g 糖" },
          { en: "Skip during runs (you're Z2 only — water + electrolyte tabs is enough). Pocari «zero» = OK.", zh: "跑步時不需要（你只跑 Z2 — 白水 + 電解質錠就夠）。寶礦力「Zero」可。" }, "warn"],
        [{ en: "Asian dessert toppings (仙草凍 / 椰果 / 蒟蒻 / 粉粿) when bought", zh: "甜品配料（仙草凍 / 椰果 / 蒟蒻 / 粉粿）外購時" },
          { en: "Soaked in sugar syrup — 5–15g sugar per topping", zh: "浸糖漿煮成 — 每樣配料 5-15g 糖" },
          { en: "Home-made unsweetened versions OK. Avoid topping stacking on drinks.", zh: "自製無糖版可。避免飲料加配料堆疊。" }, "warn"],
        [{ en: "Dried fruits (raisins, dried mango, dried cranberry)", zh: "果乾（葡萄乾、芒果乾、蔓越莓乾）" },
          { en: "Concentrated fructose by water removal; cranberry+mango often + added sugar", zh: "脫水濃縮果糖；蔓越莓 + 芒果常另加糖" },
          { en: "Limit 15–20g/day; check label for «加糖». Whole fresh fruit > dried always.", zh: "每日限 15-20g；看標示「加糖」。新鮮整顆水果 > 果乾恆等成立。" }, "warn"],
        [{ en: "Whole fresh fruit (guava, kiwi, apple, banana)", zh: "新鮮整顆水果（芭樂、奇異果、蘋果、香蕉）" },
          { en: "5–8g fructose per 100g, but fiber + water + matrix slows absorption ~5×", zh: "每 100g 含 5-8g 果糖，但纖維 + 水分 + matrix 減緩吸收 ~5 倍" },
          { en: "1 serving/day after meals OK. Guava + kiwi best (lowest fructose, high Vit C → bonus UA effect).", zh: "餐後 1 份/日 OK。芭樂 + 奇異果最佳（果糖最低 + 高 Vit C → 順便降 UA）。" }, "ok"],
        [{ en: "Coconut water (椰子水)", zh: "椰子水" },
          { en: "~3–4g fructose / 100mL; 330mL ~10–12g — moderate", zh: "100mL ~3-4g 果糖；330mL ~10-12g — 中等" },
          { en: "OK occasionally. Not a daily go-to.", zh: "偶爾 OK。非每日選項。" }, "ok"],
      ],
      audit: {
        ttl: { en: "1-week fructose audit — what to log", zh: "一週果糖審計 — 該記什麼" },
        body: { en: "For 7 days, log every drink + sweet item + sauce in your routine. Calculate daily added-fructose total. Goal: <25g/day from added sugars (whole fruit not counted). If you find >25g/day from a non-bubble-tea source you didn't expect → that's the next item to cut.",
                zh: "連續 7 天記錄所有飲料 + 甜食 + 醬料。計算每日添加糖中的果糖總量。目標：來自添加糖的果糖 <25g/日（整顆水果不算）。若發現某非珍奶來源 >25g/日 → 那就是下一個要砍的對象。" },
      },
    },
    fruits: {
      ttl: { en: "Fructose in fruit — how to choose", zh: "水果中的果糖 — 怎麼選" },
      sub: { en: "Whole fruit > juice (fiber intact, slow absorption). With protein and fat (yogurt blend), absorption slows further. One serving/day, after meals.",
             zh: "整顆水果優於果汁（纖維保留、吸收慢）。配蛋白與脂肪（優格飲）吸收更慢。每日一份，餐後吃。" },
      head: { en: ["Fruit (per 100g)", "Fructose", "Suitability"],
              zh: ["水果（100g）", "果糖", "適合度"] },
      rows: [
        [{ en: "Guava 芭樂", zh: "芭樂" }, "~2–3g", { en: "Excellent — lowest fructose, high vit C", zh: "極佳 — 果糖最低、高維他命 C" }, "ok"],
        [{ en: "Kiwi 奇異果", zh: "奇異果" }, "~4g", { en: "Good — sleep support + vit C", zh: "佳 — 助眠 + 維他命 C" }, "ok"],
        [{ en: "Apple 蘋果", zh: "蘋果" }, "~6g", { en: "Moderate", zh: "中等" }, "warn"],
        [{ en: "Banana 香蕉", zh: "香蕉" }, "~5–6g", { en: "Moderate — K + prebiotic, use in yogurt drink", zh: "中等 — 鉀 + 益生元，可放優格飲" }, "warn"],
        [{ en: "Avocado 酪梨 (1/4)", zh: "酪梨（1/4 顆）" }, "~0.5g", { en: "Near-zero fructose — sub for banana on high-UA days", zh: "幾乎零果糖 — 高尿酸日替代香蕉" }, "ok"],
        [{ en: "Grape 葡萄", zh: "葡萄" }, "~8g", { en: "Higher — limit", zh: "偏高 — 限量" }, "warn"],
        [{ en: "Mango 芒果", zh: "芒果" }, "~7–8g", { en: "Higher — limit", zh: "偏高 — 限量" }, "warn"],
        [{ en: "Lychee 荔枝", zh: "荔枝" }, "~8–9g", { en: "High — avoid", zh: "高 — 避免" }, "bad"],
      ],
    },
  },

  // ===== Exercise =====
  exercise: {
    why: {
      en: "Recomp phase (since 2026-06-08): resistance training is now the PRIMARY driver for muscle gain + fat loss — 2×/week full-body (Day A squat/push, Day B hinge/pull), aerobic demoted to cardiovascular maintenance + incline Z2 walk. Full menu: articles/cardio-metabolic/2026-06-11-recomp-resistance-program-1x-2x.md. Cardiac caveat (LVH + biatrial enlargement + HTN): RIR 1–2, 8–15 reps, exhale on exertion, no 1RM / no Valsalva breath-holding. Wall sits retained as a BP tool — isometric exercise ranks #1 for lowering BP per the 2023 BJSM meta (270 RCTs, 15,827 participants): 4×2 min 3×/week → SBP −12.9 mmHg.",
      zh: "Recomp 相位（2026-06-08 起）：阻力訓練升為增肌減脂的主項 — 每週 2 次全身（Day A 蹲/水平推、Day B 髖鉸鏈/垂直拉），有氧降為心血管維持 + 斜坡 Z2 健走。完整菜單見 articles/cardio-metabolic/2026-06-11-recomp-resistance-program-1x-2x.md。心臟安全（LVH + 雙心房擴大 + HTN）：RIR 1–2、8–15 下、出力吐氣、不拚 1RM、不憋氣 Valsalva。靠牆深蹲保留為降壓工具 — 等長運動在 2023 BJSM 統合分析（270 RCT、15,827 人）為最有效降壓運動：4×2 分、每週 3 次 → 收縮壓 −12.9 mmHg。",
    },
    technique: {
      ttl: { en: "Six key points", zh: "六大要點" },
      rows: [
        [{ en: "Back fully against wall", zh: "背部完全貼牆" }, { en: "Head, shoulders, upper & lower back. Engage core.", zh: "頭、肩、上下背全貼牆，核心收緊。" }],
        [{ en: "Foot position", zh: "腳的位置" }, { en: "Shoulder-width, ~60 cm out from wall.", zh: "與肩同寬，離牆 ~60 cm。" }],
        [{ en: "Knees don't pass toes", zh: "膝蓋不超過腳尖" }, { en: "Shins vertical; knees above ankles.", zh: "小腿垂直，膝在踝正上。" }],
        [{ en: "Knee angle", zh: "膝蓋角度" }, { en: "Start 120° (very shallow); deepen weekly to 90°.", zh: "從 120°（非常淺）開始，逐週加深至 90°。" }],
        [{ en: "Breathing", zh: "呼吸" }, { en: "Steady nose-in / mouth-out. Never hold breath.", zh: "鼻吸口呼，絕不憋氣。" }],
        [{ en: "Center of gravity", zh: "重心" }, { en: "Weight on heels, not toes.", zh: "重心在腳跟，不是腳尖。" }],
      ],
    },
    progression: [
      // [week, angle, sec, label{en,zh}]
      [1, 120, 15,  { en: "Adaptation", zh: "適應" }],
      [2, 120, 22,  { en: "Increase duration", zh: "增加時間" }],
      [3, 105, 28,  { en: "Deepen angle", zh: "加深角度" }],
      [4, 100, 30,  { en: "Build intensity", zh: "建立強度" }],
      [5, 100, 38,  { en: "Build", zh: "進展" }],
      [6, 100, 45,  { en: "Build", zh: "進展" }],
      [7, 100, 52,  { en: "Build", zh: "進展" }],
      [8, 100, 60,  { en: "Build", zh: "進展" }],
      [9, 95, 75,   { en: "Push", zh: "推進" }],
      [10, 92, 90,  { en: "Push", zh: "推進" }],
      [11, 90, 105, { en: "Target zone", zh: "達標區" }],
      [12, 90, 120, { en: "Target — 2 min", zh: "達標 — 2 分鐘" }],
    ],
    weekplan: {
      head: { en: ["Day", "Activity", "Duration", "When"], zh: ["日", "活動", "時長", "時間"] },
      rows: [
        [{ en: "Mon", zh: "一" }, { en: "Post-lunch walk + incline Z2", zh: "餐後快走 + 斜坡 Z2" }, "15 + 20 min", { en: "Lunch / evening", zh: "午間 / 晚間" }],
        [{ en: "Tue", zh: "二" }, { en: "Resistance Day A (squat/push) + incline", zh: "重訓 Day A（蹲/推）+ 斜坡" }, "60 + 20 min", { en: "Gym", zh: "健身房" }],
        [{ en: "Wed", zh: "三" }, { en: "Walk / mobility", zh: "走路 / 活動度" }, "20 min", { en: "Commute / evening", zh: "通勤或晚間" }],
        [{ en: "Thu", zh: "四" }, { en: "Walk + incline Z2", zh: "走路 + 斜坡 Z2" }, "20 + 20 min", { en: "Evening", zh: "晚間" }],
        [{ en: "Fri", zh: "五" }, { en: "Resistance Day B (hinge/pull) + incline", zh: "重訓 Day B（鉸鏈/拉）+ 斜坡" }, "60 + 20 min", { en: "Gym", zh: "健身房" }],
        [{ en: "Sat", zh: "六" }, { en: "Incline Z2 + family activity", zh: "斜坡 Z2 + 家庭活動" }, "20 + 30 min", { en: "With family", zh: "全家一起" }],
        [{ en: "Sun", zh: "日" }, { en: "Stretch + resonant breathing", zh: "伸展 + 共振呼吸" }, "10 + 20 min", { en: "Any time", zh: "任何時間" }],
      ],
    },
    selfCheck: {
      ttl: { en: "Self-check during wall sits", zh: "靠牆深蹲自檢" },
      head: { en: ["Check", "Correct", "Warning", "Fix"],
              zh: ["檢查點", "正確", "警訊", "修正"] },
      rows: [
        [{ en: "Back", zh: "背部" }, { en: "Fully against wall", zh: "完全貼牆" },
          { en: "Lower back arches away", zh: "下背離牆" }, { en: "Slide up — shallower squat", zh: "上滑 — 蹲淺一點" }],
        [{ en: "Knees", zh: "膝蓋方向" }, { en: "Aligned with toes", zh: "對齊腳尖" },
          { en: "Collapsing inward", zh: "內夾" }, { en: "Turn toes out 10–15°", zh: "腳尖外開 10–15°" }],
        [{ en: "Knee position", zh: "膝位置" }, { en: "Above ankles", zh: "在腳踝正上方" },
          { en: "Past the toes", zh: "超過腳尖" }, { en: "Step feet forward half a step", zh: "雙腳前移半步" }],
        [{ en: "Heels", zh: "腳跟" }, { en: "Firmly planted", zh: "扎實貼地" },
          { en: "Lifting off", zh: "翹起" }, { en: "Feet too close to wall — step forward", zh: "離牆太近 — 前移" }],
        [{ en: "Breathing", zh: "呼吸" }, { en: "Steady, nose in / mouth out", zh: "穩定鼻吸口呼" },
          { en: "Holding breath / gasping", zh: "憋氣 / 喘" }, { en: "Slow pace, reduce depth", zh: "放慢節奏、減少深度" }],
        [{ en: "Body", zh: "身體" }, { en: "Upright against wall", zh: "直立貼牆" },
          { en: "Leaning forward", zh: "前傾" }, { en: "End this set", zh: "結束本組" }],
      ],
    },
    phases: {
      ttl: { en: "3-phase weekly volume", zh: "三階段每週運動量" },
      items: [
        { ph: "1", range: { en: "Cut phase (done) · Mar–Jun", zh: "減脂期（已完成）· 3–6 月" }, vol: "120–210 min/wk",
          body: { en: "Foundation + fat loss. Brisk walks, wall sits (BP), exercise snacks, bodyweight circuits. Goal met early (70→66 kg). Wall-sit BP tool retained.",
                  zh: "打基礎 + 減脂。快走、靠牆深蹲（降壓）、運動零食、徒手循環。提前達標（70→66 kg）。靠牆深蹲降壓工具保留。" } },
        { ph: "2", range: { en: "Recomp · since 2026-06-08", zh: "Recomp · 2026-06-08 起" }, vol: "Resistance 2×/wk primary",
          body: { en: "Resistance training is now PRIMARY (muscle gain + fat loss). 2×/week full-body: Day A squat/push, Day B hinge/pull, each ~60 min, RIR 1–2, 8–15 reps, progressive overload (double progression), free-weight or machine. Aerobic demoted to maintenance: incline Z2 walk 20 min after sessions. Protein ~130 g/day + creatine 5 g. Full menu in articles/. Sleep recovery is the rate-limiter — hold at 2×/week until behavioral sleep repair improves recovery.",
                  zh: "阻力訓練升為主項（增肌減脂）。每週 2 次全身：Day A 蹲/推、Day B 鉸鏈/拉，各 ~60 分，RIR 1–2、8–15 下、漸進超負荷（double progression），自由重量或機械皆可。有氧降為維持：課後斜坡 Z2 走 20 分。蛋白 ~130 g/天 + 肌酸 5 g。完整菜單見 articles/。睡眠恢復為限速因子 — 維持 2 次/週，待行為性睡眠修復改善恢復後再加。" } },
        { ph: "3", range: { en: "Recomp+ · after sleep fixed", zh: "Recomp+ · 睡眠修復後" }, vol: "Resistance 3×/wk",
          body: { en: "After sleep recovery improves: optionally add a 3rd resistance session or push volume toward ~10 sets/muscle/week. Advance loads first (double progression), then frequency. Keep incline Z2 for cardiovascular + VAT. Re-assess via DXA every 8–12 weeks.",
                  zh: "睡眠恢復改善後：可加第 3 次重訓或把量推向每肌群 ~10 組/週。先進負荷（double progression）再加頻率。保留斜坡 Z2 顧心血管 + 內臟脂肪。每 8–12 週 DXA 複評。" } },
      ],
    },
  },

  // ===== Supplements =====
  supps: [
    { name: "Omega-3 Fish Oil rTG", target: { en: "TG ↓ / SBP ↓ / anti-inflammatory", zh: "三酸甘油酯 ↓ / 收縮壓 ↓ / 抗發炎" },
      dose: "4 caps · ~2g EPA+DHA", time: { en: "All 4 after dinner", zh: "晚餐後 4 顆" }, cost: "2,000–2,250", color: "var(--heart)" },
    { name: "Psyllium Husk", target: { en: "LDL −9.69 mg/dL · bile acid binding", zh: "LDL −9.69 mg/dL · 膽汁酸結合" },
      dose: "5g × 2 (10g)", time: { en: "11:30 + 16:30", zh: "11:30 + 16:30" }, cost: "150–300", color: "var(--metabolic)" },
    { name: "D3 + K2", target: { en: "Vit D / hsCRP / BP / Ca-routing", zh: "維他命 D / hsCRP / 血壓 / 鈣質導向" },
      dose: "D3 2000 IU + K2 100 mcg", time: { en: "Breakfast blend", zh: "早餐果昔" }, cost: "200–400", color: "var(--weight)" },
    { name: "Hibiscus Calyces", target: { en: "SBP −7.58 / DBP −3.53 · LDL −12% · UA (XO)", zh: "SBP −7.58 / DBP −3.53 · LDL −12% · 尿酸 (XO)" },
      dose: "2g × 2 cups", time: { en: "9:30 + 14:00", zh: "9:30 + 14:00" }, cost: "100–200", color: "var(--heart)" },
    { name: "L-Citrulline", target: { en: "NO precursor · vasodilation · renal perfusion", zh: "一氧化氮前體 · 血管舒張 · 腎臟灌流" },
      dose: "2 g", time: { en: "Breakfast blend", zh: "早餐果昔" }, cost: "200–350", color: "var(--sleep)" },
    { name: "Mg Glycinate", target: { en: "Sleep · BP · HbA1c adjunct", zh: "睡眠 · 血壓 · HbA1c 輔助" },
      dose: "200–400 mg", time: { en: "Bedtime", zh: "睡前" }, cost: "300–500", color: "var(--uric)" },
    { name: "Tart Cherry (CherryPURE)", target: { en: "Sleep · BP (UA downgraded: null in gout-pt RCT, Stamp 2020)", zh: "助眠 · 血壓（尿酸下修：痛風患者 RCT null，Stamp 2020）" },
      dose: "1000–2000 mg", time: { en: "Bedtime", zh: "睡前" }, cost: "370–740", color: "var(--uric)" },
    { name: "Whey Protein", target: { en: "MPS · satiety · lean mass on cut", zh: "肌肉合成 · 飽足感 · 減重保肌" },
      dose: "30 g (25–30 g protein)", time: { en: "Breakfast blend", zh: "早餐果昔" }, cost: "800–1,200", color: "var(--metabolic)" },
    { name: "Pumpkin Seeds + Walnuts (food) 🆕 2026-06-10", target: { en: "Zn/Mg/tryptophan + walnut ALA·polyphenol → LDL", zh: "鋅/鎂/色胺酸 + 核桃 ALA·多酚 → 降 LDL" },
      dose: "Pumpkin 15g + walnut 15–20g (4–5)", time: { en: "Afternoon 15:00", zh: "下午 15:00" }, cost: "400–600", color: "var(--weight)" },
  ],

  // ===== Daily Routine — 24h timeline events =====
  routine: [
    // hour, label{en,zh}, cat
    [5.5,  { en: "Wake", zh: "起床" }, "sleep"],
    [7,    { en: "Breakfast (home)", zh: "早餐（家）" }, "meal"],
    [7.42, { en: "Sunscreen (UVA Pro)", zh: "防曬（UVA Pro）" }, "skin"],
    [7.5,  { en: "Commute (HSR)", zh: "通勤（高鐵）" }, "exer"],
    [9,    { en: "Arrive office", zh: "到辦公室" }, "supp"],
    [9.5,  { en: "Matcha (office)", zh: "抹茶（辦公室）" }, "supp"],
    [11.5, { en: "Psyllium #1", zh: "洋車前子 ①" }, "supp"],
    [12,   { en: "Lunch + low-fat milk", zh: "午餐 + 低脂奶" }, "meal"],
    [12.7, { en: "Post-lunch walk", zh: "餐後快走" }, "exer"],
    [14,   { en: "Hibiscus (single cup)", zh: "洛神花（單杯）" }, "supp"],
    [15.5, { en: "Pumpkin seeds + walnuts", zh: "南瓜籽 + 核桃" }, "supp"],
    [16.9, { en: "Psyllium #2 (office, milk)", zh: "洋車前子 ②（辦公室，配奶）" }, "supp"],
    [17,   { en: "Fluid cutoff", zh: "停止補水" }, "cutoff"],
    [18,   { en: "HSR snack: egg + ½ banana", zh: "高鐵點心：蛋 + 半香蕉" }, "meal"],
    [19,   { en: "Dinner (rice halved) + Omega-3", zh: "晚餐（飯減半）+ 魚油" }, "meal"],
    [19,   { en: "Wall sits", zh: "靠牆深蹲" }, "exer"],
    [20,   { en: "Leg elevation", zh: "抬腿" }, "exer"],
    [20.25,{ en: "Retinol PM (B3 / CeraVe)", zh: "Retinol PM（B3 / CeraVe）" }, "skin"],
    [20.5, { en: "Bed · Mg + Cherry", zh: "就寢 · 鎂 + 酸櫻桃" }, "sleep"],
  ],

  // ===== Daily checklist =====
  checklist: {
    en: [
      ["water_pre17", "Hydration completed before 17:00 (2.5–3.0 L)"],
      ["sodium",      "Stayed under 1,500 mg sodium today"],
      ["walk",        "30-min post-lunch walk"],
      ["wallsit",     "Resistance training (Day A/B, log load) — or wall sits on off days"],
      ["psyllium",    "Psyllium husk × 2 (11:30 water & 17:00 low-fat milk)"],
      ["hibiscus",    "Hibiscus × 1 cup (14:00) + Matcha 3-4g × 1 (9:30)"],
      ["omega",       "Omega-3 × 4 capsules with dinner"],
      ["mg_cherry",   "Magnesium + tart cherry at bedtime"],
      ["leg_elev",    "Leg elevation 15 min before bed"],
      ["bed_530",     "Did not leave bed before 5:30"],
      ["bp_log",      "BP measured & logged"],
      ["weight_log",  "Weight measured & logged"],
    ],
    zh: [
      ["water_pre17", "17:00 前完成補水（2.5–3.0 L）"],
      ["sodium",      "今日鈉攝取 < 1,500 mg"],
      ["walk",        "午餐後快走 30 分鐘"],
      ["wallsit",     "阻力訓練（Day A/B，記錄負荷）— 非訓練日可做靠牆深蹲"],
      ["psyllium",    "洋車前子 × 2（11:30 配水 & 17:00 配低脂奶）"],
      ["hibiscus",    "洛神花 × 1 杯（14:00）+ 抹茶 3-4g × 1（9:30）"],
      ["omega",       "晚餐 Omega-3 × 4 顆"],
      ["mg_cherry",   "睡前鎂 + 酸櫻桃"],
      ["leg_elev",    "睡前抬腿 15 分鐘"],
      ["bed_530",     "5:30 前未離床"],
      ["bp_log",      "已量測並記錄血壓"],
      ["weight_log",  "已量測並記錄體重"],
    ],
  },

  // ===== Timeline / months =====
  // 6-month plan baseline + monthly weight targets (linear 70 → 65 kg over 6 months)
  // Start: 2026-03-17 (Day 0, baseline 70.0 kg) → End: 2026-09-17 (M6, target 65.0 kg)
  // Body-fat scale transition: M0–M3 (→6/17) = Tanita; M4–M6 (6/17→) = Huiye 8-electrode (re-baselined; BF ~-1.7% / VFL ~-6 vs Tanita)
  milestoneStart: { date: "3/17", fullDate: "2026-03-17", weight: 70.0, bodyFat: 21.5, visceralFat: 10.5, waist: 84, label: { en: "Baseline", zh: "基準" } },
  months: [
    { num: 1, date: "4/17", fullDate: "2026-04-17", weight: 69.2, bodyFat: 21.0, visceralFat: 9.5, waist: 83,
              ttl: { en: "Sleep first", zh: "先修睡眠" },
              body: { en: "Behavioral sleep repair, fluid timing, leg elevation, 5:30 rule.", zh: "行為性睡眠修復、補水時機、抬腿、5:30 規則。" } },
    { num: 2, date: "5/17", fullDate: "2026-05-17", weight: 68.3, bodyFat: 20.0, visceralFat: 9.0, waist: 83,
              ttl: { en: "Foundation", zh: "打基礎" },
              body: { en: "Brisk walk routine, sodium audit, supplement stack settled.", zh: "快走、鈉審視、保健品穩定。" } },
    { num: 3, date: "6/17", fullDate: "2026-06-17", weight: 67.5, bodyFat: 19.0, visceralFat: 8.5, waist: 82,
              ttl: { en: "Wall sit ramp", zh: "靠牆深蹲進展" },
              body: { en: "Hold time 60 s, sodium < 1,500 mg, Body Battery ≥ 65.", zh: "撐 60 秒、鈉 < 1,500 mg、身體電量 ≥ 65。" } },
    { num: 4, date: "7/17", fullDate: "2026-07-17", weight: 66.7, bodyFat: 16.5, visceralFat: 3, waist: 81,
              ttl: { en: "First labs + resistance", zh: "首次回診 + 重訓上路" },
              body: { en: "BP, lipids, UA recheck. Resistance Phase 1 settled. NOTE: body-fat scale switched to Huiye 8-electrode after 6/17 — BF/VFL re-baselined to new scale (offset vs old Tanita: BF ~-1.7%, VFL ~-6).", zh: "血壓、血脂、尿酸複檢。重訓 Phase 1 穩定。註：6/17 後改用輝葉八電極，體脂/內臟脂肪重設新尺（vs 舊 Tanita 偏移：體脂約 −1.7%、內臟約 −6）。" } },
    { num: 5, date: "8/17", fullDate: "2026-08-17", weight: 65.8, bodyFat: 15.5, visceralFat: 2, waist: 80,
              ttl: { en: "Optimize", zh: "優化" },
              body: { en: "Hold 90–120 s, intervals in walks, weight ~66 kg. BF 15.5% (Huiye scale).", zh: "撐 90–120 秒、走路間歇、體重 ~66 kg。體脂 15.5%（輝葉新尺）。" } },
    { num: 6, date: "9/17", fullDate: "2026-09-17", weight: 65.0, bodyFat: 15.0, visceralFat: 2, waist: 79,
              ttl: { en: "Goal check", zh: "目標檢視" },
              body: { en: "65 kg, BF 15% (Huiye scale), VFL 2, BP 120/75, all markers in range.", zh: "65 kg、體脂 15%（輝葉新尺）、內臟脂肪 2、血壓 120/75、四項指標達標。" } },
  ],

  // ===== Safety =====
  safety: [
    { ttl: { en: "Diastolic floor", zh: "舒張壓下限" },
      cls: "warn",
      body: { en: "Diastolic already 75. Some BP drugs lower both systolic and diastolic, risking diastolic < 60. Lifestyle interventions first.",
              zh: "舒張壓已 75。部分降壓藥同時降收縮與舒張壓，可能使舒張壓 < 60。生活方式介入優先。" } },
    { ttl: { en: "Uric acid 8.9 — referral pending", zh: "尿酸 8.9 — 轉診中" },
      cls: "bad",
      body: { en: "Constitutional. Avoid high-intensity exercise (lactic acid blocks UA excretion). Hydrate 500 mL pre-exercise + 200 mL/15 min during.",
              zh: "體質性。避免高強度運動（乳酸抑制尿酸排泄）。運動前 500 mL，運動中每 15 分 200 mL。" } },
    { ttl: { en: "Iron + polyphenol spacing", zh: "鐵與多酚間隔" },
      cls: "info",
      body: { en: "Hibiscus / tea polyphenols inhibit non-heme iron. Space ≥ 1 hr from red meat / iron supplements.",
              zh: "洛神花／茶的多酚抑制非血基質鐵吸收。與紅肉／鐵劑間隔 ≥ 1 小時。" } },
    { ttl: { en: "Drug interactions", zh: "藥物交互作用" },
      cls: "info",
      body: { en: "Hibiscus accelerates acetaminophen elimination; PK interactions with HCTZ, chloroquine, diclofenac.",
              zh: "洛神花加速 acetaminophen 代謝；與 HCTZ、chloroquine、diclofenac 有藥動學交互。" } },
    { ttl: { en: "Hypotension watch", zh: "低血壓警戒" },
      cls: "warn",
      body: { en: "If home BP < 110/70, drop to 1 cup hibiscus and pause citrulline.",
              zh: "若家中血壓 < 110/70，洛神花減為 1 杯，瓜胺酸暫停。" } },
    { ttl: { en: "EGCG / liver", zh: "EGCG / 肝臟" },
      cls: "bad",
      body: { en: "NOW EGCG capsule discontinued 2026-04-21 after AST 27→38; EFSA flags hepatotoxicity > 338 mg single dose.",
              zh: "2026-04-21 停用 NOW EGCG（AST 27→38）；EFSA 警示單次劑量 > 338 mg 肝毒性風險。" } },
  ],

  // ===== Tracker — last 14 days =====
  tracker: {
    // [SBP, DBP] — gaps filled with prior reading
    bp: [
      [119,74], [119,74], [128,78], [128,78], [128,78], [122,75], [122,75], [122,75], [122,75], [122,75], [122,75], [125,70], [125,72], [125,72],
    ],
    // daily weight (kg)
    weight: [66.3, 66.5, 66.4, 66.5, 66.5, 66.5, 67.5, 67.2, 66.9, 67.3, 67.5, 66.6, 66.4, 66.3],
    // Garmin Sleep Score
    sleep:  [55, 78, 51, 61, 81, 73, 76, 74, 78, 54, 73, 81, 63, 63],
    // Body Battery waking
    bb:     [32, 54, 22, 27, 32, 35, 37, 40, 48, 45, 56, 66, 53, 53],
    // SpO2 nightly nadir % (last 14 days, parallel to bp/weight/sleep/bb).
    // Earlier nights null until sync_data_js.py backfills; banner only uses trailing values.
    spo2Nadir: [91, 88, null, 88, 86, 85, 94, 81, 93, 87, null, null, null, null],
  },

  // ===== Running — started 2026-04-26 =====
  running: {
    intro: {
      en: "First run logged 2026-04-26 (DOMS appeared 4/27 at intensity 3/10). Running adds aerobic stress on top of wall sits and walks — but with UA 8.9 it must be paced carefully: lactic acid blocks uric-acid excretion, so high-intensity efforts are off the table for now.",
      zh: "首次跑步紀錄為 4/26（4/27 出現大腿 DOMS 強度 3/10）。跑步在靠牆深蹲與快走之上加入有氧負荷——但尿酸 8.9 必須謹慎控速：乳酸會抑制尿酸排泄，目前不做高強度。",
    },
    rules: {
      ttl: { en: "Three hard rules (UA 8.9 + ISH context)", zh: "三條硬規則（尿酸 8.9 + 單純收縮期高血壓背景）" },
      items: {
        en: [
          "Hydrate: 500 mL 30 min pre-run · 200 mL every 15 min during · 500 mL post — UA excretion priority.",
          "Heart-rate ceiling: Zone 2 only — talk-test pace, ≤ 70% HRmax (~135 bpm). Above this lactic acid spikes UA.",
          "DOMS rule: if soreness ≥ 4/10, switch to walk + stretch. No back-to-back run days for first 4 weeks.",
        ],
        zh: [
          "補水：跑前 30 分 500 mL · 跑中每 15 分 200 mL · 跑後 500 mL — 尿酸排泄優先。",
          "心率上限：僅 Zone 2 — 可對話配速、≤ 70% HRmax（~135 bpm）。超過則乳酸飆升、尿酸難排。",
          "DOMS 規則：肌肉痠 ≥ 4/10 改為走路 + 伸展。前 4 週不做連續兩天跑步。",
        ],
      },
    },
    // 8-week run-walk progression (Couch-to-5K adapted, Z2-capped)
    progression: [
      // [week, label{en,zh}, format{en,zh}, totalMin, runFrac]
      [1, { en: "Foundation", zh: "打底" },
          { en: "Run 1' / Walk 2' × 8", zh: "跑 1 分 / 走 2 分 × 8" }, 24, 0.33],
      [2, { en: "Foundation", zh: "打底" },
          { en: "Run 1.5' / Walk 2' × 8", zh: "跑 1.5 分 / 走 2 分 × 8" }, 28, 0.43],
      [3, { en: "Build", zh: "進展" },
          { en: "Run 2' / Walk 2' × 7", zh: "跑 2 分 / 走 2 分 × 7" }, 28, 0.50],
      [4, { en: "Deload", zh: "減量" },
          { en: "Run 2' / Walk 1.5' × 7", zh: "跑 2 分 / 走 1.5 分 × 7" }, 24.5, 0.57],
      [5, { en: "Build", zh: "進展" },
          { en: "Run 3' / Walk 2' × 6", zh: "跑 3 分 / 走 2 分 × 6" }, 30, 0.60],
      [6, { en: "Build", zh: "進展" },
          { en: "Run 5' / Walk 2' × 4", zh: "跑 5 分 / 走 2 分 × 4" }, 28, 0.71],
      [7, { en: "Push", zh: "推進" },
          { en: "Run 8' / Walk 2' × 3", zh: "跑 8 分 / 走 2 分 × 3" }, 30, 0.80],
      [8, { en: "Continuous", zh: "連續" },
          { en: "Run 20' continuous", zh: "連續跑 20 分" }, 25, 1.00],
    ],
    schedule: {
      ttl: { en: "Weekly placement — running fits between wall sits, doesn't replace them", zh: "每週安排 — 跑步插在靠牆深蹲之間，不取代深蹲" },
      head: { en: ["Day", "Primary", "Why"], zh: ["日", "主項", "原因"] },
      rows: [
        [{ en: "Mon", zh: "一" }, { en: "Run-walk Z2", zh: "跑走 Z2" },
          { en: "Fresh legs from weekend", zh: "週末恢復後雙腿狀態好" }],
        [{ en: "Tue", zh: "二" }, { en: "Wall sits + stretch", zh: "靠牆深蹲 + 伸展" },
          { en: "BP-lowering isometric — different stimulus", zh: "等長運動降壓，不同刺激" }],
        [{ en: "Wed", zh: "三" }, { en: "Brisk walk 25 min", zh: "快走 25 分" },
          { en: "Active recovery, NEAT", zh: "主動恢復、提升非運動消耗" }],
        [{ en: "Thu", zh: "四" }, { en: "Run-walk Z2", zh: "跑走 Z2" },
          { en: "≥48 h since Mon run", zh: "距週一跑步 ≥48 小時" }],
        [{ en: "Fri", zh: "五" }, { en: "Wall sits", zh: "靠牆深蹲" },
          { en: "Maintain BP protocol", zh: "維持降壓主軸" }],
        [{ en: "Sat", zh: "六" }, { en: "Long walk / family", zh: "長距離走路 / 家庭日" },
          { en: "Volume without joint stress", zh: "累積量但不傷關節" }],
        [{ en: "Sun", zh: "日" }, { en: "Stretch + leg elevation", zh: "伸展 + 抬腿" },
          { en: "Recovery for the week", zh: "全週恢復" }],
      ],
    },
    metrics: {
      ttl: { en: "Watch these on your runs", zh: "跑步時觀察這些" },
      items: [
        ["HR avg", "≤ 135 bpm (Z2)", "var(--heart)"],
        ["Cadence", "170–180 spm", "var(--metabolic)"],
        ["Pace", { en: "comfortable, can talk", zh: "舒服、能說話" }, "var(--sleep)"],
        ["Post-run UA signs", { en: "no toe pain at 24-48 h", zh: "24-48h 無拇趾痛" }, "var(--uric)"],
      ],
    },
    // Hip-Drive technique decode (sourced from 2026-05-02 video analysis HTML)
    hipDrive: {
      ttl: { en: "Hip-drive technique (2026-05-02 decode)", zh: "送髖技術（2026-05-02 解析）" },
      intro: {
        en: "Pre-run 30-second cue + 4 home drills + self-diagnosis. Direction is evidence-strong (hip extension + glute drive); specific +15 cm / save 4–5 km / 1000 km claims are Speculative — direction, not guarantee.",
        zh: "跑前 30 秒掃描 + 居家 4 動作 + 自我診斷。方向（髖伸展 + 臀肌主導）證據充分；+15 cm／全馬省 4-5 km／1000 km 內化等具體量化為 Speculative——當方向指引，不是保證效果。",
      },
      threeSteps: {
        ttl: { en: "Three-step cue — scan before every run", zh: "三步驟提示——每次跑前掃描" },
        head: { en: ["Step", "Action", "Self-check"], zh: ["步驟", "動作", "自我檢核"] },
        rows: [
          [{ en: "1. Engage core", zh: "1. 收核心" },
            { en: "Light abdominal pressure, like being gently poked. Low but sustained intra-abdominal pressure — not breath-holding.",
              zh: "肚臍上方腹肌微微收緊，像被輕推一下。低度但持續的腹內壓，不是憋氣。" },
            { en: "Can still talk = correct; red-faced holding breath = too much.",
              zh: "還能正常說話＝對；憋氣紅臉＝太用力。" }],
          [{ en: "2. Neutral pelvis", zh: "2. 骨盆中立" },
            { en: "Not 'squeeze butt' (metabolic waste) — pelvis like a bowl of water, don't spill.",
              zh: "不是「夾屁股」（造成代謝浪費），讓骨盆像一碗水、不前傾不後傾。" },
            { en: "Lower-back tightness after run = anterior tilt; correct it.",
              zh: "跑後腰部下方緊繃＝骨盆前傾，需修正。" }],
          [{ en: "3. Shoulder-hip linkage", zh: "3. 肩髖連動" },
            { en: "Arms swing forward-back (don't cross midline) — hips rotate counter naturally. Don't force exaggerated rotation.",
              zh: "手臂自然前後擺（不橫越身體中線），髖部自動反向小幅旋轉。不要主動製造誇張旋轉。" },
            { en: "Film from front: small natural counter-rotation between shoulders and hips.",
              zh: "正前方拍影片：肩髖反向小幅旋轉。" }],
        ],
      },
      drills: {
        ttl: { en: "Home hip drills — warm-up or RT add-on", zh: "居家髖部菜單——暖身或重訓日加入" },
        head: { en: ["Drill", "Dose", "Key feel", "Common mistake"], zh: ["動作", "劑量", "關鍵感受", "常見錯誤"] },
        rows: [
          [{ en: "Dynamic glute bridge", zh: "動態臀橋" },
            { en: "Hold 10s / rest 3s × 5", zh: "頂 10 秒 / 休 3 秒 × 5 組" },
            { en: "Glute contraction, core stable", zh: "臀大肌收縮、核心穩定" },
            { en: "Lumbar compensation (low-back ache)", zh: "用腰部代償（下背痠）" }],
          [{ en: "Prone hip extension", zh: "後送腿（俯臥）" },
            { en: "10/side × 3", zh: "每側 10 下 × 3" },
            { en: "Glute activation, leg relaxed", zh: "臀肌啟動、腿部放鬆" },
            { en: "Lifting with low back, lifting too high", zh: "用腰部抬腿、抬太高" }],
          [{ en: "Single-leg glute bridge", zh: "單腳臀橋" },
            { en: "8/side × 3", zh: "每側 8 下 × 3" },
            { en: "Unilateral glute + core sync", zh: "單側臀肌與核心同步" },
            { en: "Pelvis tilt (test neutral)", zh: "骨盆歪斜（測中立）" }],
          [{ en: "Side-lying hip abduction", zh: "側躺髖外展" },
            { en: "15/side × 3", zh: "每側 15 下 × 3" },
            { en: "Gluteus medius (outer hip)", zh: "臀中肌（屁股外側）" },
            { en: "Body leans back, TFL compensation", zh: "身體後仰、用闊筋膜代償" }],
        ],
        note: {
          en: "Pre-run 5 min: dynamic glute bridge + side-lying abduction (activation). RT day: tack onto existing lower-body warm-up. Rest day: optional 5 min mobility — not required. Treat as a technique activation tool, not a strength builder.",
          zh: "跑前 5 分鐘：動態臀橋 + 側躺髖外展（啟動準備）。重訓日：當作既有下肢暖身或收尾，不額外加。休息日：可選 5 分鐘活動度，非必做。把它當作技術啟動工具，不是肌力建構工具。",
        },
      },
      diagnose: {
        ttl: { en: "Where it aches = where you fired from", zh: "哪裡痠 = 哪裡發力" },
        head: { en: ["Soreness location", "Likely cause", "Correction"], zh: ["痠的部位", "可能原因", "修正方向"] },
        rows: [
          [{ en: "Quads (front thigh)", zh: "大腿前側（股四頭肌）" },
            { en: "Knee-drive dominant, hip extension weak", zh: "抬腿主導、髖伸展不足" },
            { en: "Strengthen glutes, reduce active knee lift", zh: "強化臀肌、減少主動抬膝" }],
          [{ en: "Glutes", zh: "臀部（臀大肌）" },
            { en: "Hip extension firing correctly", zh: "髖伸展啟動正確" },
            { en: "Maintain", zh: "維持" }],
          [{ en: "Obliques / core", zh: "核心（腹斜肌）" },
            { en: "Trunk stability working", zh: "軀幹穩定有作用" },
            { en: "Maintain", zh: "維持" }],
          [{ en: "Low back", zh: "下背" },
            { en: "Anterior pelvic tilt compensation", zh: "骨盆前傾代償" },
            { en: "Core training, stretch hip flexors (iliopsoas)", zh: "核心訓練、伸展髂腰肌" }],
          [{ en: "Calves (severe tightness)", zh: "小腿極度緊" },
            { en: "Over-forward foot strike or low cadence", zh: "腳掌過度前傾著地或步頻過低" },
            { en: "Check cadence (170–180 spm)", zh: "檢查步頻（170–180 spm）" }],
        ],
      },
      shoes: {
        ttl: { en: "Shoe strategy — Asics Magic Speed 2 (owned)", zh: "鞋款策略 — Asics Magic Speed 2（已擁有）" },
        body: {
          en: "Full-length carbon-TPU plate, ~234g, stack 34/27mm (drop 7mm), USD 150. More stable than top super-shoes like Adios Pro 4 (39mm stack, heel-strike unfriendly — increases risk for returning runners with knee history). Adios Pro 4's 'carbon plate' is actually EnergyRods 2.0 (five rods), not a full plate.",
          zh: "全長 carbon-TPU 複合板、234g、堆疊 34/27mm（drop 7mm）、USD 150。比 Adios Pro 4（堆疊 39mm、後跟著地不友善）穩定，對返跑階段、有膝傷史較安全。Adios Pro 4 的「碳板」其實是 EnergyRods 2.0（五根碳桿），非全長碳板。",
        },
        fit: {
          head: { en: ["Use case", "Fit"], zh: ["用途", "適合度"] },
          rows: [
            [{ en: "W1–W4 run-walk", zh: "W1-W4 跑走交替" },
              { en: "✗ Plate stiffness fights walk-jog transitions", zh: "✗ 板的剛性對走-跑切換不友善" }],
            [{ en: "W5+ continuous easy", zh: "W5+ 連續慢跑" },
              { en: "○ OK from this week onward", zh: "○ 本週起合適" }],
            [{ en: "Tempo / 5K-pace intervals (W5–W8)", zh: "節奏跑 / 5K 配速間歇（W5-W8）" },
              { en: "◎ Sweet spot — what the shoe is designed for", zh: "◎ 甜蜜點——這是它設計的用途" }],
            [{ en: "Race day", zh: "比賽日" },
              { en: "○ Suitable", zh: "○ 合適" }],
            [{ en: "Daily easy-only shoe", zh: "日常輕鬆跑唯一鞋款" },
              { en: "✗ Sustained plate load may stress calf / knee", zh: "✗ 板的剛性持續使用恐增加小腿膝壓力" }],
          ],
        },
        pair: {
          en: "Rotate with a stable cushion shoe (GT-2000 / Brooks Adrenaline GTS / NB 880) for W1-W4 run-walk + W5–W10 easy days. Reserve Magic Speed 2 for quality sessions — maximize benefit, minimize wear.",
          zh: "搭配中等緩衝穩定鞋（Asics GT-2000、Brooks Adrenaline GTS、NB 880）做 W1-W4 跑走 + W5-W10 輕鬆日。Magic Speed 2 留給品質課表——效益最大化、磨損最小化。",
        },
      },
    },
    // Uphill Z2 walk module (filed 2026-05-22) — third Z2 tool alongside slow-jog and run-walk
    uphillWalk: {
      ttl: { en: "Uphill Z2 walk — add grade, not speed", zh: "上斜坡 Z2 健走 — 加坡度而非加速度" },
      intro: {
        en: "Flat brisk walks tap out at HR 120-125 bpm (Z1). Adding 5-8% grade lifts walking HR into the Z2 band (133-146) without the lactic / impact cost of running — the lowest-risk Z2 modality during OSA recovery and at UA 8.9. Built on the ACSM walking equation: each +1% grade ≈ +0.4 MET ≈ +3-4 bpm at 5 km/h.",
        zh: "平地快走 HR 上限 120-125 bpm（Z1）。加 5-8% 坡即可推 HR 進 Z2 區（133-146），又免去跑步的乳酸與衝擊代價 — OSA 修復視窗 + UA 8.9 背景下最低風險的 Z2 工具。基於 ACSM 步行能量方程式：5 km/h 時每 +1% 坡度 ≈ +0.4 MET ≈ +3-4 bpm。",
      },
      prescription: {
        ttl: { en: "Personalized prescription — speed × grade → predicted HR", zh: "個人化處方 — 速度 × 坡度 → 預測 HR" },
        head: { en: ["Speed", "Grade", "Est. MET", "Predicted HR", "Zone"], zh: ["速度", "坡度", "估算 MET", "預測 HR", "Zone"] },
        rows: [
          ["5 km/h",   "0%",  "3.4", "115-125", { en: "Z1",                     zh: "Z1" }],
          ["5 km/h",   "3%",  "4.4", "125-132", { en: "Z1 high / Z2 edge",      zh: "Z1 上 / Z2 邊" }],
          ["5 km/h",   "6%",  "5.4", "133-142", { en: "Z2 mid  ✓",              zh: "Z2 中  ✓" }],
          ["5 km/h",   "9%",  "6.4", "142-152", { en: "Z2 high / Z3 edge",      zh: "Z2 上 / Z3 邊" }],
          ["6 km/h",   "5%",  "5.5", "133-145", { en: "Z2 mid  ✓",              zh: "Z2 中  ✓" }],
          ["4.8 km/h", "12%", "8.0", "148-160", { en: "Z3 (only when well-recovered)", zh: "Z3（僅恢復良好時）" }],
        ],
        anchor: {
          en: "Anchor recipe (W1-W2 test): 5 km/h × 6% × 30 min, calibrate by Garmin avg HR — if < 133 raise grade +2%, if > 146 lower grade -2%.",
          zh: "錨點配方（W1-W2 試水）：5 km/h × 6% × 30 分。用 Garmin 平均 HR 校準 — < 133 下次坡度 +2%、> 146 下次坡度 -2%。",
        },
      },
      tools: {
        ttl: { en: "Tools — precision × accessibility", zh: "工具：精準度 × 可及性" },
        head: { en: ["Tool", "Grade precision", "Continuity", "Note"], zh: ["工具", "坡度精準度", "連續性", "備註"] },
        rows: [
          [{ en: "Treadmill",      zh: "跑步機" },           { en: "🟢 ±0.5%",        zh: "🟢 ±0.5%" },        { en: "🟢 30+ min",        zh: "🟢 30+ 分" },     { en: "Most controlled Z2 — gym or home",                 zh: "最可控的 Z2 — 健身房 / 家用" }],
          [{ en: "Mountain trail", zh: "山徑步道" },         { en: "🟡 variable",     zh: "🟡 變動" },          { en: "🟢 60+ min",        zh: "🟢 60+ 分" },     { en: "Xiangshan / Xianjiyan / Junjianyan — count UPHILL min only", zh: "象山 / 仙跡岩 / 軍艦岩 — 只計上行段" }],
          [{ en: "Bridge ramp",    zh: "河堤橋引道" },       { en: "🟡 ~4-7%",        zh: "🟡 ~4-7%" },        { en: "🔴 3-5 min round",  zh: "🔴 3-5 分來回" }, { en: "Riverside bridges × 8-12 reps = 25-30 min Z2",     zh: "河堤橋上下 8-12 趟 = 25-30 分 Z2" }],
          [{ en: "Parking ramp",   zh: "停車場斜坡" },       { en: "🟢 6-10%",        zh: "🟢 6-10%" },        { en: "🔴 2-4 min round",  zh: "🔴 2-4 分來回" }, { en: "Most underrated daily option",                     zh: "最被低估的日常選項" }],
          [{ en: "Stairs",         zh: "樓梯" },             { en: "🔴 ~55% effective", zh: "🔴 ~55% 等效" },  { en: "🔴 1-3 min",        zh: "🔴 1-3 分" },     { en: "NEAT only — HR overshoots Z2",                     zh: "僅累積 NEAT — HR 容易超 Z2" }],
        ],
      },
      weekly: {
        ttl: { en: "Suggested weekly placement (W22+)", zh: "建議週訓練表（W22 起）" },
        head: { en: ["Day", "Primary", "Target Z2 min"], zh: ["日", "主項", "Z2 目標分鐘"] },
        rows: [
          [{ en: "Mon", zh: "一" }, { en: "Uphill walk — 5 km/h × 6% × 30 min", zh: "上坡健走 — 5 km/h × 6% × 30 分" }, "30"],
          [{ en: "Tue", zh: "二" }, { en: "Commute cycling (Z2 segments)",      zh: "通勤騎車（Z2 段）" },              "10-15"],
          [{ en: "Wed", zh: "三" }, { en: "Slow jog 180 spm × 30 min",          zh: "超慢跑 180 spm × 30 分" },          "30"],
          [{ en: "Thu", zh: "四" }, { en: "Uphill walk — 5 km/h × 6% × 30 min", zh: "上坡健走 — 5 km/h × 6% × 30 分" }, "30"],
          [{ en: "Fri", zh: "五" }, { en: "Commute cycling (Z2 segments)",      zh: "通勤騎車（Z2 段）" },              "10-15"],
          [{ en: "Sat", zh: "六" }, { en: "Long walk / mountain trail",         zh: "長走 / 山徑步道" },                "25-40"],
          [{ en: "Sun", zh: "日" }, { en: "Rest + stretch",                     zh: "完全休息 + 伸展" },                "0"],
        ],
        note: { en: "Weekly Z2 total: 135-160 min ✓ (5/13 baseline was <25 min/wk)", zh: "週 Z2 累積：135-160 分 ✓（5/13 baseline < 25 分/週）" },
      },
      ramp: {
        ttl: { en: "4-week ramp-up", zh: "4 週進階" },
        head: { en: ["Week", "Format", "Total min"], zh: ["週", "格式", "總分鐘"] },
        rows: [
          [{ en: "W1 (5/22-28)",  zh: "W1 (5/22-28)" },  { en: "Test water · 5 km/h × 4-5% · 3 sessions × 20-25 min", zh: "試水 · 5 km/h × 4-5% · 3 次 × 20-25 分" }, "65-70"],
          [{ en: "W2 (5/29-6/4)", zh: "W2 (5/29-6/4)" }, { en: "Standard · 5 km/h × 6% · 3 sessions × 30 min",       zh: "主力 · 5 km/h × 6% · 3 次 × 30 分" },       "85"],
          [{ en: "W3 (6/5-11)",   zh: "W3 (6/5-11)" },   { en: "Volume up · 4 sessions × 30-40 min",                  zh: "加量 · 4 次 × 30-40 分" },                  "125-135"],
          [{ en: "W4 (6/12-18)",  zh: "W4 (6/12-18)" },  { en: "Maintain · review RHR / Sleep vs baseline · 6/21 HSAT", zh: "維持 · 評估 RHR / 睡眠 vs baseline · 6/21 HSAT" }, "125-135"],
        ],
      },
      safety: {
        ttl: { en: "Red lines — stop session if any triggered", zh: "紅線 — 任一觸發即中止當日 session" },
        items: {
          en: [
            "HR > 155 bpm (Z2 ceiling +10) → stop, breathe 2 min, restart slower or lower grade.",
            "Poor sleep last night (Sleep Score < 65 or Body Battery < 40) → Z1 only today (no incline) — save recovery.",
            "Morning BP > 140/90 → defer session or downgrade to Z1.",
            "Build to 12-3-30 (12% × 3 mph) gradually — HR 150+ is taxing on a low aerobic base; progress only when recovery markers are good.",
            "Post-workout 90 min: water 500 mL + hibiscus tea, no purine-heavy food / alcohol (UA 8.9 rule).",
          ],
          zh: [
            "HR > 155 bpm（Z2 上緣 +10）→ 停下深呼吸 2 分、降速降坡再進。",
            "昨夜睡眠差（Sleep Score < 65 或 Body Battery < 40）→ 當日只走 Z1（不爬坡），保留恢復。",
            "晨間 BP > 140/90 → 當日延後或改 Z1。",
            "12-3-30（12% × 3 mph）循序漸進 — HR 150+ 對低有氧基礎負擔大，恢復指標良好才進階。",
            "訓練後 90 min：水 500 mL + 洛神花茶，禁高普林食物 / 酒（UA 8.9 配套）。",
          ],
        },
      },
      ref: {
        en: "Full protocol: articles/cardio-metabolic/2026-05-22-uphill-zone2-walking-plan.md",
        zh: "完整文件：articles/cardio-metabolic/2026-05-22-uphill-zone2-walking-plan.md",
      },
    },
  },

  // ===== Supplements detail (extended) =====
  suppsDetail: {
    fullStack: {
      ttl: { en: "Complete supplement priority & monthly cost (2026-05-11 v2)", zh: "保健品優先序與月成本（2026-05-11 v2）" },
      head: { en: ["Priority", "Item", "Daily dose", "Timing", "Monthly NTD"],
              zh: ["優先", "品項", "每日劑量", "時機", "月費 NTD"] },
      rows: [
        ["1", "Fish oil 80% EPA+DHA (Da Yan)", "4 caps (~2g EPA+DHA)",
          { en: "Split: 2 caps 18:30 + 2 caps 19:30", zh: "拆分：18:30 ×2 + 19:30 ×2" }, "2,000–2,250"],
        ["2", "Psyllium husk", "5g × 2 (10g)",
          { en: "11:30 + 18:00 (30 min pre-meal)", zh: "11:30 + 18:00（餐前 30 min）" }, "150–300"],
        ["3", "D3K2 ⬆️ 🆕 2026-05-20", "D3 3000 IU + K2 MK-7 180 mcg",
          { en: "Breakfast yogurt blend (D3 raised 2000 → 3000 IU)", zh: "早餐優格飲（D3 由 2000 升至 3000 IU）" }, "250–450"],
        ["4", "Hibiscus calyces", "2g × 2 cups",
          { en: "9:30 + 14:00", zh: "9:30 + 14:00" }, "100–200"],
        ["5", "L-Citrulline ⬆️", "4g (breakfast) + 2g pre-workout 🆕 on training days",
          { en: "Breakfast yogurt blend; +2g 60 min pre-workout on training days (total 6g enters Figueroa 2017 RCT range)", zh: "早餐優格飲；訓練日訓前 60 min +2g（合計 6g 進入 Figueroa 2017 RCT 區間）" }, "400–700"],
        ["6", "Mg glycinate", "400 mg",
          { en: "Bedtime 21:00", zh: "睡前 21:00" }, "300–500"],
        ["7", "Tart Cherry (NOW Foods)", "1000–2000 mg",
          { en: "Bedtime 21:00", zh: "睡前 21:00" }, "370–740"],
        ["8", "Glycine powder 🆕", "3g (start 1.5g × 3 nights)",
          { en: "Bedtime 21:00 (warm water 100 mL; SCN core-temp + NMDA + brainstem tri-axis)", zh: "睡前 21:00（溫水 100 mL；SCN 核心降溫 + NMDA + 腦幹 三軸）" }, "150"],
        ["9", "Creatine monohydrate 🆕 2026-06-07", "5g",
          { en: "Breakfast yogurt drink (timing not critical). Strength/lean-mass ⭐⭐⭐ (Kreider 2017 ISSN) → amplifies RT = HDL lever. Does NOT raise UA. No loading. Monohydrate/Creapure.", zh: "早餐優格飲（時機不重要）。肌力/瘦體重 ⭐⭐⭐（Kreider 2017 ISSN）→ 放大重訓 = HDL 槓桿。不升 UA。不做 loading。monohydrate / Creapure。" }, "100–150"],
        ["10", "CoQ10 ubiquinol 🆕 2026-06-08", "100–200 mg (confirm)",
          { en: "Self-started 2026-06-08 (ubiquinol = reduced/active form, higher bioavailability). Take at BREAKFAST with fat-soluble cluster (D3/K2) — still fat-soluble, ~12g meal fat (flaxseed+yogurt) optimizes uptake; morning avoids sleep interference. Keep softgels sealed/cool (ubiquinol oxidizes in air/light). LVH/mito support (Q-SYMBIO MACE −43% in HF stage B). Confirm your actual mg dose.", zh: "2026-06-08 自行啟動（ubiquinol = 還原/活性型，生體可用率較高）。**早餐**與脂溶性群組（D3/K2）同服 — 仍為脂溶性，~12g 餐脂（亞麻籽+優格）助吸收；早上避免干擾睡眠。軟膠囊密封避光保存（ubiquinol 遇空氣/光會氧化）。LVH/粒線體支持（Q-SYMBIO 心衰 stage B MACE −43%）。請確認實際 mg 劑量。" }, "600–1,000"],
        ["11", "Plant sterols/stanols 🆕 2026-06-08", "2g sterol-equiv",
          { en: "Breakfast (with fatty meal). LDL −8–10% (Demonty 2009; Ras 2014 meta) — biggest unused LDL lever; complements psyllium (block absorption vs bind bile acids) → additive ~−15%. Natural diet only ~0.3–0.5g/day → need fortified drink (Benecol/ProActiv) or beta-sitosterol capsule. Must take with fat + daily. Rare sitosterolemia contraindication.", zh: "早餐（隨含脂餐）。LDL −8–10%（Demonty 2009；Ras 2014 meta）— 最大未用 LDL 槓桿；與 psyllium 互補（阻吸收 vs 結膽酸）→ 相加 ~−15%。天然飲食僅 ~0.3–0.5g/天 → 需強化飲（Benecol/ProActiv）或 beta-sitosterol 膠囊。必隨脂+每日。罕見 sitosterolemia 禁忌。" }, "300–600"],
        ["—", "Whey Protein 🆕 2026-05-20", "NOW Sports WPI Unflavored 30g (iHerb NOW-02147, 5 lb)",
          { en: "Breakfast yogurt blend (training day +20–30g post-workout). NSF Certified for Sport. Replaces ON Performance Whey.", zh: "早餐優格飲（訓練日訓後再 +20–30g）。NSF Certified for Sport。取代 ON Performance Whey。" }, "1,100"],
        ["—", "Pumpkin seeds + Walnuts 🆕 2026-06-10 (food)", "Pumpkin 15g + walnut 15–20g (4–5)",
          { en: "Afternoon 15:30. Walnuts → LDL (WAHA/PREDIMED RCT); pumpkin halved to cap ~200 kcal", zh: "下午 15:30。核桃 → 降 LDL（WAHA/PREDIMED RCT）；南瓜籽減半控 ~200 kcal" }, "400–600"],
        ["—", "Mushrooms 🆕 (food)", "100–130g/day",
          { en: "Lunch 30–50g + Dinner 50–80g (Ergothioneine source; avoid dried shiitake bulk → purine; choose traceable brands → heavy metals)", zh: "午 30-50g + 晚 50-80g（EGT；避乾香菇大量 → 嘌呤；選有溯源品牌 → 重金屬）" }, "300–500"],
        ["—", "Arugula 🆕 2026-06-08 (food)", "75–100g/day",
          { en: "Lunch salad base. High-nitrate → BP (NO pathway); oxalate only 7–10 mg/100g (~1/80 of spinach) → only high-nitrate green compatible with 2017 kidney-calcification history. Replaces spinach/beet as nitrate source.", zh: "午餐沙拉基底。高硝酸鹽 → BP（NO 路徑）；草酸僅 7-10 mg/100g（菠菜 ~1/80）→ 腎鈣化史唯一可用的高硝酸鹽葉菜。取代菠菜/甜菜當硝酸鹽來源。" }, "100–200"],
        ["—", "Red onion 🆕 2026-06-08 (food)", "~100g/day raw",
          { en: "Quercetin ~500mg-equiv → UA −0.45 mg/dL (Shi & Williamson 2016, XO inhibition). Raw preferred (heat degrades quercetin). Low-oxalate, low-purine. Flag: high-dose quercetin SUPPLEMENT + allopurinol = additive XO inhibition (food dose fine).", zh: "quercetin ~500mg 當量 → UA −0.45 mg/dL（Shi & Williamson 2016，XO 抑制）。生食佳（加熱降解）。低草酸低嘌呤。旗標：高劑量 quercetin 補充劑 + allopurinol 加成抑 XO（食物量無虞）。" }, "50–100"],
        ["—", "Broccoli 🆕 2026-06-08 (food)", "~1 cup/day",
          { en: "Sulforaphane → LDL −5–7% (Armah 2015, pre-specified primary endpoint). Fresh/lightly steamed (dried powder inactivates myrosinase). Low-purine, mature head low-oxalate. NOT a BP tool (null).", zh: "sulforaphane → LDL −5-7%（Armah 2015 預設主終點）。新鮮/輕蒸（乾粉 myrosinase 失活）。低嘌呤、成熟花椰菜低草酸。非 BP 工具（null）。" }, "150–300"],
        ["—", "Matcha powder (lunch latte)", "2–3g",
          { en: "Lunch 12:00 (caffeine cutoff 13:00)", zh: "午餐 12:00（咖啡因截止 13:00）" }, "100–150"],
      ],
      total: { en: "Active stack monthly: NT$ 5,220–7,490",
               zh: "現用組合月費：NT$ 5,220–7,490" },
      pending: [
        { item: "NAC 600mg × 2 (RETIRED 6/29 — was conditional on OSA confirmation)",
          dose: "1200 mg/day", reason: { en: "Rationale was OSA-driven (Sadasivam 2011 AHI 27→3). OSA/hypoxia ruled out 6/29 → no longer indicated for sleep. Prior self-trial subjective null. Drop unless a separate (non-OSA) indication arises.", zh: "原理據為 OSA 驅動（Sadasivam 2011 AHI 27→3）。OSA/缺氧已於 6/29 排除 → 睡眠用途不再成立。前次自試無感。除非有其他（非 OSA）適應症，否則停用。" }, cost: "250–400" },
        { item: "Bergamot BPF (conditional, pending July labs)",
          dose: "1000 mg", reason: { en: "Mollace 2011 LDL −24%; trigger if July LDL > 140", zh: "Mollace 2011 LDL −24%；觸發 = 7 月複測 LDL > 140" }, cost: "500–800" },
        { item: "B-complex methylated (conditional, pending homocysteine test)",
          dose: "B6 5mg + B9 400mcg + B12 500mcg", reason: { en: "Add if homocysteine > 15 µmol/L; methyl-B12 + L-methylfolate", zh: "若 homocysteine > 15 加；methyl-B12 + L-methylfolate" }, cost: "100–600" },
        { item: "NOW EGCG (discontinued 2026-04-21)",
          dose: "—", reason: { en: "AST 27→38 + EFSA hepatotoxicity signal", zh: "AST 27→38 + EFSA 肝毒性訊號" }, cost: "0" },
      ],
      foodForm: {
        ttl: { en: "Food-form nutrition (already in daily meals)", zh: "食物形態營養（已在每日餐食中）" },
        body: { en: "🆕 2026-06-01 v4: + baby kale 15–20g (breakfast, fills green-leafy phytochemical gap: sulforaphane / lutein / K1 / quercetin; low-oxalate vs spinach → kidney-calcification-history friendly) + optional lemon juice 1 tsp. β-glucan gap NOW addressed: Quaker barley-functional-oat flakes 40g/day (~3g β-glucan, FDA LDL claim) — soaked overnight in unsweetened soy milk 250–300mL → cold/warm jar at lunch, replaces/alternates with sweet potato as starch base; pairs with home-style lunch (2 boiled eggs + caesar salad + mushrooms). v3 retained: blueberries 150g, ground flaxseed 15g, pumpkin seeds 30g (afternoon). Cocoa flavanols ~100mg from 85% dark choco 10g afternoon.",
                zh: "🆕 2026-06-01 v4：新增嫩 kale 15-20g（早餐，補綠葉植化素：sulforaphane / 葉黃素 / K1 / quercetin；草酸比菠菜低 6-8 倍 → 對腎鈣化點史友善）+ 可選檸檬汁 1 茶匙。β-glucan 缺口**已落地**：桂格大麥機能燕麥片 40g/天（≈3g β-glucan，達 FDA 降 LDL claim）— 隔夜泡無糖豆漿 250-300mL → 中午為冷/微溫罐，**取代或輪替地瓜**作主食；搭配家常午餐（水煮蛋 ×2 + 凱薩沙拉 + 菇）。v3 保留：藍莓 150g、亞麻籽粉 15g、南瓜籽 30g（下午）。可可 flavanols ~100mg 由下午 85% 黑巧克力 10g 補。" },
      },
    },
    rtg: {
      ttl: { en: "Why rTG form matters (Omega-3)", zh: "為什麼 rTG 型很重要（Omega-3）" },
      head: { en: ["Form", "Full name", "Concentration", "Absorption", "Notes"],
              zh: ["型態", "全名", "濃度", "吸收率", "備註"] },
      rows: [
        ["TG", { en: "Natural triglyceride", zh: "天然三酸甘油酯型" }, "20–30%", "100% (baseline)",
          { en: "Original form, low concentration", zh: "原始型態，濃度低" }],
        ["EE", { en: "Ethyl ester", zh: "乙酯型" }, "50–90%", "~73%",
          { en: "Pancreatic enzymes break it 10–50× slower", zh: "胰酶分解慢 10–50 倍" }],
        ["rTG", { en: "Re-esterified TG", zh: "再酯化三酸甘油酯型" }, "80–95%", "~124%",
          { en: "High concentration + high absorption", zh: "高濃度 + 高吸收率" }],
      ],
      note: { en: "72-person RCT: rTG +24% over natural TG and ~1.5–1.7× more bioavailable than EE. Always take with a fat-containing meal.",
              zh: "72 人 RCT：rTG 比天然 TG +24%，比 EE 高約 1.5–1.7 倍。一定隨含脂肪餐食服用。" },
      taiwan: { en: "Taiwan MOHW caps daily EPA+DHA at 2g. 4 capsules = 1,920 mg, just under the limit.",
                zh: "衛福部每日 EPA+DHA 上限 2 公克。4 顆 = 1,920 mg，剛在上限內。" },
    },
    citrulline: {
      ttl: { en: "L-Citrulline → NO pathway → LVH adjunct (existing 11-yr LVH)", zh: "L-瓜胺酸 → NO 路徑 → LVH 輔助（已有 11 年慢性 LVH）" },
      intro: { en: "Context: ECG-confirmed LVH since 2015 (age 26), with biatrial enlargement + anterior ST elevation newly added 2026-03-25. Citrulline is NOT the primary tool — RAAS blockade (ARB / ACEi) is first-line for LVH regression (LIFE trial: losartan reduced LV mass index −25 g/m² over 4.8 yr). Citrulline's role is adjunctive: protect the NO pool that UA 8.9 is depleting via peroxynitrite, while ARB / ACEi (or other clinical decisions) catch up. NO has 5 mechanistic links to LVH:",
               zh: "背景：2015（age 26）起 ECG 確認 LVH，2026-03-25 新增雙心房擴大 + 前壁 ST 抬升。瓜胺酸**不是主力**—RAAS 阻斷（ARB / ACEi）才是 LVH regression 一線（LIFE 試驗：losartan 4.8 年降 LV mass index −25 g/m²）。瓜胺酸是輔助：在 ARB / ACEi 等臨床決策跟上前，先把尿酸 8.9 透過 peroxynitrite 耗損的 NO 池子撐住。NO 對 LVH 有 5 個機制連結：" },
      points: {
        en: [
          "Directly opposes LVH progression. NO is anti-hypertrophic via BP reduction + RAAS/SNS modulation [Ahmad 2018, PMC6164974]. In SHR/LVH rat models, eNOS dropped ~35%; L-arginine 5 weeks → eNOS +27%, heart index −53% [Ahmad et al. 2016, J Physiol Pharmacol, PMID: 27010893].",
          "Improves cardiac diastolic function. NO hastens myocardial relaxation and increases distensibility [Paulus, Heart Fail Rev 2000, PMID: 11498647]; this NO-mediated regulation is impaired in LVH.",
          "Mechanistically NO donors reduce arterial stiffness independent of BP, but whether L-citrulline itself moves stiffness markers (PWV / AIx) is not yet proven by RCTs — Hillsley 2024 trial-design review explicitly notes the current RCT base is insufficient [PMC11053694].",
          "Renal protection. NO regulates renal hemodynamics — at UA 8.9 the kidneys are stressed; NO-mediated vasodilation helps maintain GFR.",
          "UA destroys NO itself. UA → NADPH oxidase → superoxide → peroxynitrite → NO consumption + eNOS uncoupling → less NO → vicious cycle. Citrulline is the only intervention directly supplying NO substrate.",
        ],
        zh: [
          "直接對抗 LVH 進展。NO 透過降 BP + RAAS/SNS 調節抗肥厚 [Ahmad 2018, PMC6164974]。SHR/LVH 大鼠模型 eNOS 下降約 35%；L-精胺酸 5 週 → eNOS +27%、heart index −53% [Ahmad et al. 2016, J Physiol Pharmacol, PMID: 27010893]。",
          "改善心臟舒張功能。NO 加速心肌放鬆並提高心室順應性 [Paulus, Heart Fail Rev 2000, PMID: 11498647]；此 NO 介導之調節在 LVH 中受損。",
          "機制上 NO donor 可降動脈僵硬獨立於 BP，但 L-瓜胺酸本身是否能移動 PWV / AIx 標記，目前 RCT 證據不足 — Hillsley 2024 試驗設計回顧明確指出此資料缺口 [PMC11053694]。",
          "腎臟保護。NO 調節腎血流 — 尿酸 8.9 時腎臟有壓力；NO 介導之血管舒張助維持 GFR。",
          "尿酸自身會破壞 NO。UA → NADPH oxidase → 超氧化物 → peroxynitrite → 消耗 NO + eNOS 解偶聯 → NO 更少 → 惡性循環。瓜胺酸是唯一直接補 NO 合成基質的介入。",
        ],
      },
      bp: { en: "Luo 2025 meta (15 RCTs, 415 participants, l-citrulline OR watermelon): SBP −4.02 mmHg [95% CI −6.54 to −1.50], DBP −2.54 mmHg [95% CI −4.27 to −0.81] in middle-aged/older adults. Citrulline + L-arginine combination: SBP −10.44 mmHg [95% CI −13.57 to −7.31] [PMID: 40789388]. Earlier meta (Barkhidarian 2019, 8 RCTs): significant DBP reduction only in ≥6g/day studies [PMID: 30788274].",
            zh: "Luo 2025 meta（15 項 RCT、415 人，含 L-瓜胺酸或西瓜介入）：中老年 SBP −4.02 mmHg [95% CI −6.54 至 −1.50]、DBP −2.54 mmHg [95% CI −4.27 至 −0.81]。瓜胺酸 + 精胺酸組合：SBP −10.44 mmHg [95% CI −13.57 至 −7.31] [PMID: 40789388]。較早的 meta（Barkhidarian 2019，8 項 RCT）：DBP 顯著降低僅 ≥6g/日 [PMID: 30788274]。" },
      dose: { en: "Current: 2g/day at breakfast only. Below RCT 3–6g/day for BP. At 2g contributes ~1–2 mmHg in NO stack. If LDL+HDL+BP stall, escalate to breakfast 3g (single dose above threshold) before splitting. Avoid with PDE5i; pause if home BP <110/70.",
              zh: "現況：早餐 2g（不分次）。低於 RCT 3–6g/日。2g 在 NO 組合中貢獻 ~1–2 mmHg。LDL+HDL+BP 卡關時先升早餐 3g（單次過門檻），不分次。與 PDE5i（威而鋼）併用要小心；家中 BP <110/70 暫停。" },
      regression: {
        ttl: { en: "LVH regression — what's actually achievable", zh: "LVH 逆轉 — 實際可達成的範圍" },
        body: {
          en: "Yes, LVH can regress (cardiomyocytes shrink via autophagy + ubiquitin-proteasome; some interstitial fibrosis is reversible if not yet calcified). Realistic timeline with this protocol: (a) 6 months — halt progression of biatrial enlargement + prevent further wall thickening (minimum bar); (b) 1–2 yr with ARB / ACEi + sustained BP <125/75 + OSA fixed — echo LV mass starts dropping; (c) 3–5 yr — significant regression possible if fibrosis hasn't calcified. Drug class matters: ARB ~−13% LV mass, ACEi ~−10%, CCB ~−11%, β-blocker ~−6% (Klingbeil 2003 meta). Lifestyle / supplements alone cannot regress established 11-yr LVH — RAAS blockade discussion at next clinic visit is the highest-leverage step.",
          zh: "LVH 確實可逆轉（心肌細胞透過 autophagy + ubiquitin-proteasome 路徑縮回；間質纖維化若尚未鈣化部分可逆）。本計畫實際時程：(a) 6 個月 — 阻止雙心房擴大進展 + 不再增厚（最低門檻）；(b) 1–2 年配合 ARB / ACEi + BP <125/75 + OSA 修好 — echo LV mass 開始下降；(c) 3–5 年 — 若纖維化未鈣化，可顯著回縮。藥物類別差很多：ARB 約 LV mass −13%、ACEi −10%、CCB −11%、β-blocker −6%（Klingbeil 2003 meta）。**單靠生活方式 / 補品無法逆轉已存在 11 年的 LVH**—下次回診主動討論 ARB / ACEi 是槓桿最大的一步。",
        },
      },
    },
    hibiscus: {
      ttl: { en: "Hibiscus tea — strongest herbal BP evidence", zh: "洛神花茶 — 最強草本降壓證據" },
      points: {
        en: [
          "Serban C 2015 J Hypertens — meta of 5 RCTs (n=390): SBP −7.58 mmHg (95% CI −9.69 to −5.47), DBP −3.53 mmHg (−5.16 to −1.90) [PMID: 25915121].",
          "McKay DL 2010 J Nutr — RCT n=65 prehypertensive/mild HT, 3 cups/day × 6 weeks → SBP −7.2 vs placebo −1.3 mmHg (p=0.030) [PMID: 19923585].",
          "Mozaffari-Khosravi 2009 J Hum Hypertens — T2DM+HT n=60, 2 cups/day × 1 month → SBP −22 mmHg (black-tea control SBP ↑) [PMID: 18685605].",
          "Lipids — Mozaffari-Khosravi 2009: TC −8%, LDL −12%, HDL +16.7%, TG −14%.",
          "UA — Kuo CY 2012: serum UA ↓ (small pilot). Mechanism: anthocyanins + protocatechuic acid inhibit XO.",
          "Recipe: dried calyces 2g / 240 mL hot water, steep 5–10 min, optional 1 re-brew. Drink with straw (pH ~2.8 protects enamel). No sugar.",
        ],
        zh: [
          "Serban C 2015 J Hypertens — 5 項 RCT meta（n=390）：SBP −7.58 mmHg（95% CI −9.69 至 −5.47）、DBP −3.53 mmHg（−5.16 至 −1.90）[PMID: 25915121]。",
          "McKay DL 2010 J Nutr — RCT n=65 高血壓前期/輕度，3 杯/日 × 6 週 → SBP −7.2 vs 安慰劑 −1.3 mmHg（p=0.030）[PMID: 19923585]。",
          "Mozaffari-Khosravi 2009 J Hum Hypertens — T2DM+HT n=60，2 杯/日 × 1 月 → SBP −22 mmHg（紅茶對照組 SBP ↑）[PMID: 18685605]。",
          "血脂 — Mozaffari-Khosravi 2009：TC −8%、LDL −12%、HDL +16.7%、TG −14%。",
          "尿酸 — Kuo CY 2012：血清尿酸 ↓（小型試驗）。機轉：花青素 + 原兒茶酸抑制 XO。",
          "配方：乾燥花萼 2g / 240 mL 熱水沖 5–10 分鐘，可再泡 1 次。用吸管喝（pH ~2.8 護琺瑯質）。不加糖。",
        ],
      },
      safety: {
        ttl: { en: "Safety & interactions — read before starting", zh: "安全與交互作用 — 啟動前必讀" },
        items: {
          en: [
            "Iron absorption: polyphenols inhibit non-heme iron — space ≥1 hr from red meat / dark greens / iron supplements.",
            "Drug interactions: accelerates acetaminophen elimination — avoid co-dosing. PK interactions with HCTZ, chloroquine, diclofenac.",
            "Hypotension: home BP <110/70 → reduce to 1 cup/day or stop.",
            "Pregnancy: contraindicated (uterine contraction).",
            "Stacking with BP meds: on ACEi/ARB monitor for over-dipping. Training days: skip 2nd cup to avoid post-exercise vasodilation overshoot.",
          ],
          zh: [
            "鐵吸收：多酚抑制非血基質鐵 — 距紅肉/深色蔬菜/鐵劑 ≥1 小時。",
            "藥物交互：加速 acetaminophen（普拿疼）代謝 — 避免併服。與 HCTZ、chloroquine、diclofenac 有 PK 交互。",
            "低血壓：家中 BP <110/70 → 減為 1 杯/日 或停。",
            "懷孕：禁忌（子宮收縮）。",
            "與降壓藥併用：ACEi/ARB 注意過度下降。訓練日跳過第 2 杯，避免運動後血管舒張疊加。",
          ],
        },
      },
    },
    creatine: {
      ttl: { en: "Creatine monohydrate — ACTIVE since 2026-06-07 (5g/day)", zh: "肌酸 — 2026-06-07 起啟用（5g/日）" },
      benefits: { en: "Grade A non-athletic benefits: bone density (Candow 2023, with RT); MPS during caloric restriction (key for 68.6→65 kg cut); cognitive function (5g/day improved memory + reaction time in older adults); insulin sensitivity via GLUT4 (Gualano 2011) — adjunct for HbA1c 5.9%.",
                  zh: "非運動員 Grade A 證據：骨密度（Candow 2023，需 RT 配合）；熱量限制下肌肉合成（68.6→65 kg 減重保肌關鍵）；認知功能（5g/日改善老年記憶+反應）；GLUT4 介導胰島素敏感度（Gualano 2011） — HbA1c 5.9% 的輔助。" },
      caveats: {
        en: [
          "Scale weight +1–2 kg water retention in first 1–2 weeks — contaminates trend toward 65 kg. Log start date, reset baseline after week 2.",
          "Serum creatinine rises ~0.1–0.3 mg/dL → CKD-EPI/MDRD eGFR shows 'worse' kidney function (NOT injury, just creatine metabolism). Critical with UA 8.9 + pending nephrology — tell nephrologist before labs, or request cystatin C-based eGFR.",
        ],
        zh: [
          "前 1–2 週體重 +1–2 kg 水分滯留 — 污染體重趨勢。需明確記錄起始日，第 2 週後重設 baseline。",
          "血清肌酸酐 +0.1–0.3 mg/dL → CKD-EPI/MDRD eGFR 公式顯示「惡化」（非傷害，是肌酸代謝）。尿酸 8.9 + 待轉診腎臟科時關鍵 — 抽血前告知腎科，或要求 cystatin C 公式 eGFR。",
        ],
      },
      trigger: { en: "ACTIVE 5g/day since 2026-06-07 (RT resumed: chest+back 30min + incline walk). ⚠️ CHECKUP WASHOUT: stop 5–7 days before any kidney panel (last dose by 2026-06-11 for a 2026-06-18 checkup) for clean serum creatinine/eGFR; 'day before' is NOT enough (muscle-store creatine keeps converting to creatinine). Alternative: keep taking + tell lab + request cystatin C-based eGFR (creatine-independent).",
                 zh: "2026-06-07 起 ACTIVE 5g/日（重訓恢復：胸+背 30min + 斜面走）。⚠️ 健檢洗滌：任何腎功能抽血前停 5–7 天（6/18 健檢 → 最後一次 6/11）以取得乾淨血清肌酸酐/eGFR；「前一天停」不夠（肌肉儲備肌酸持續轉為 creatinine）。替代：照吃 + 告知檢驗 + 要求 cystatin C 公式 eGFR（不受肌酸影響）。" },
    },
    plans: {
      ttl: { en: "Monthly cost — Plan A vs Plan B", zh: "月費用 — 方案 A vs 方案 B" },
      planA: {
        ttl: { en: "Plan A: Da Yan (recommended)", zh: "方案 A：大研（推薦）" },
        rows: [
          [{ en: "Da Yan German Premium Fish Oil", zh: "大研德國頂級魚油" }, "60 caps/btl",
            { en: "4/day = 2 btls", zh: "4 顆/日 = 2 瓶" }, "NT$2,000–2,250"],
          [{ en: "NOW Foods Tart Cherry", zh: "NOW Foods 酸櫻桃" }, "90 caps/btl",
            { en: "1/day = 0.33 btl", zh: "1 顆/日 = 0.33 瓶" }, "~NT$185"],
          [{ en: "Goji berries (dried)", zh: "枸杞（乾燥）" }, { en: "Bulk", zh: "散裝" }, "~600g", "~NT$200–350"],
        ],
        total: "NT$2,385–2,785",
      },
      planB: {
        ttl: { en: "Plan B: All from iHerb (budget)", zh: "方案 B：全部 iHerb（省錢）" },
        rows: [
          [{ en: "Sports Research Omega-3", zh: "Sports Research Omega-3" }, "120 caps/btl",
            { en: "2–3/day", zh: "2–3 顆/日" }, "NT$390–585"],
          [{ en: "NOW Foods Tart Cherry", zh: "NOW Foods 酸櫻桃" }, "90 caps/btl",
            { en: "1/day", zh: "1 顆/日" }, "~NT$185"],
          [{ en: "Goji berries (dried)", zh: "枸杞（乾燥）" }, { en: "Bulk", zh: "散裝" }, "~600g", "~NT$200–350"],
        ],
        total: "NT$775–1,120",
      },
      savings: { en: "Plan B saves NT$1,400–1,600/month, nearly NT$18,000/year — covers a home BP monitor, sleep clinic copays, or a year of healthy meal upgrades.",
                 zh: "方案 B 每月省 NT$1,400–1,600，一年近 NT$18,000 — 足夠買家用血壓計、睡眠門診掛號費，或一年的健康餐升級。" },
      bottom: { en: "Da Yan and Sports Research are both rTG with equivalent absorption (KD Pharma / AlaskOmega sourced). «Increasing from 2 to 4 capsules» is 100× more important than «switching brands».",
                zh: "大研和 Sports Research 同為 rTG 型，吸收率相當（KD Pharma / AlaskOmega 原料）。「從 2 顆增加到 4 顆」比「換品牌」重要 100 倍。" },
    },
  },

  // ===== Routine — hourly gram-precise table =====
  routineDetail: {
    hourly: {
      ttl: { en: "Hour-by-hour schedule (gram-precise)", zh: "逐小時作息（公克精確）" },
      head: { en: ["Time", "Activity", "Hydration", "Notes"],
              zh: ["時間", "活動", "補水", "備註"] },
      rows: [
        ["5:45", { en: "Wake up (moved from 4:50-5:30 → TST 7h+ target)", zh: "起床（從 04:50-05:30 後移 → TST 目標 7h+）" }, "500 mL warm water (bedside)",
          { en: "Rehydrate after overnight loss + 5-10 min morning sunlight (DLMO advance ~50 min, Wright 2013)", zh: "補充整夜流失水分 + 5-10 min 自然光（DLMO 提早 ~50 min，Wright 2013）" }],
        ["5:35", { en: "BP measurement #1", zh: "量血壓 第 1 次" }, "—",
          { en: "After bathroom, before eating. Sit 5 min, back supported, feet flat. 2 readings 1 min apart; use 2nd.",
            zh: "上完廁所、進食前。靜坐 5 分鐘背靠椅、雙腳平放。連量 2 次間隔 1 分鐘，取第 2 次。" }],
        ["7:00", { en: "Breakfast (home) — yogurt blend 🆕 2026-06-01 v4 (+ baby kale)", zh: "早餐（家）— 優格飲 🆕 2026-06-01 v4（新增嫩 kale）" }, "—",
          { en: "Snow Factory No.6 yogurt 150g + NOW Sports WPI 30g + blueberries 150g + ground flaxseed 15g + baby kale 15–20g 🆕 + L-citrulline 4g + creatine monohydrate 5g 🆕 2026-06-07 + CoQ10 (ubiquinol) 🆕 2026-06-08 + plant sterols 2g 🆕 (LDL) + D3 3000 IU + K2 MK-7 180mcg + probiotic + almond milk 100mL + lemon juice 1 tsp (optional). NO matcha (relocated to office 9:30). CoQ10 ubiquinol (reduced/active form) co-located with the fat-soluble cluster (D3/K2) — flaxseed+yogurt ~12g fat optimizes absorption; morning timing avoids any sleep interference. Casein+whey (UA clearance) + anthocyanin RCT dose + ALA ω-3 + lignans + sulforaphane / lutein / K1 / nitrates.",
            zh: "雪坊 6 號優格 150g + NOW Sports WPI 30g + 藍莓 150g + 亞麻籽粉 15g + 嫩 kale 15-20g 🆕 + 瓜胺酸 4g + 肌酸 5g 🆕 2026-06-07 + CoQ10（ubiquinol）🆕 2026-06-08 + 植物固醇 2g 🆕（LDL）+ D3 3000 IU + K2 MK-7 180mcg + 益生菌 + 杏仁奶 100mL + 檸檬汁 1 茶匙（可選）。CoQ10 ubiquinol（還原/活性型）與脂溶性群組（D3/K2）同放 — 亞麻籽+優格 ~12g 脂肪助吸收；早上服避免干擾睡眠。酪蛋白+乳清（尿酸排泄）+ 花青素 RCT 劑量 + ALA ω-3 + lignans + sulforaphane / 葉黃素 / K1 / 硝酸鹽。" }],
        ["7:25", { en: "AM skincare + sunscreen 🆕 2026-06-08", zh: "晨間護膚 + 防曬 🆕 2026-06-08" }, "—",
          { en: "AM sequence: cleanse → Hada Labo hyaluronic lotion (to damp-not-dripping, gives slip for the viscous serum) → Lifu C12 Vit-C serum (antioxidant; toner-first because the serum is thick) → SUNSCREEN. Sunscreen = La Roche-Posay Anthelios UVMune 400 (UVA Pro), ~1g full face + neck + ears; Mexoryl 400 covers 380–400 nm UVA1. Re-apply if outdoor > 2 hr / heavy sweat. Anti-pilling: small amounts, wait 1–2 min between layers, pat don't rub. Do NOT use Cicaplast B5 balm in AM (too heavy under sunscreen → pilling). MANDATORY pairing with PM retinol.",
            zh: "晨間順序：洗臉 → 肌研玻尿酸化妝水（吸到微濕不滴水，給黏稠精華 slip）→ 里夫 C12 維他命 C 精華（抗氧化；因精華黏稠故化妝水先）→ 防曬。防曬＝理膚寶水 UVA Pro（UVMune 400），1 元硬幣量全臉+頸+耳後；Mexoryl 400 覆蓋 380-400 nm 長 UVA1。戶外 >2hr/大汗重塗。防搓泥：少量、層間等 1-2 分、輕拍別搓。**早上不用 Cicaplast B5 修復霜**（太厚會搓泥）。與 PM retinol 強制配對。" }],
        ["7:30–9:00", { en: "Commute (HSR)", zh: "通勤（高鐵）" }, "300–500 mL",
          { en: "Water bottle + 4-7-8 breathing or 10-min meditation. NO caffeine yet.", zh: "水壺 + 4-7-8 呼吸或 10 分鐘冥想。尚未進咖啡因。" }],
        ["~9:30", { en: "Matcha (office) 🆕 2026-05-14", zh: "抹茶（辦公室）🆕 2026-05-14" }, "300 mL",
          { en: "Matcha 3–4g + 300 mL warm water (≤80°C). EGCG ~75–120 mg + L-theanine. Caffeine ~90–120 mg → 22:00 residual ~16–20 mg (low evening caffeine level).",
            zh: "抹茶 3–4g + 溫水 300 mL（≤80°C）。EGCG ~75–120 mg + L-theanine。咖啡因 ~90–120 mg → 22:00 殘餘 ~16–20 mg（晚間咖啡因殘餘低）。" }],
        ["11:30", { en: "Psyllium dose 1 (30 min pre-lunch)", zh: "Psyllium 第 1 劑（午餐前 30 分）" }, "300 mL",
          { en: "Whole psyllium husk 5g + 300 mL water. ≥2 hr from any other supplement.",
            zh: "全粒 5g + 300 mL 水。距其他補品 ≥2 小時。" }],
        ["12:00", { en: "Lunch 🆕 2026-06-12 (smoked chicken-breast actual version)", zh: "午餐 🆕 2026-06-12（桃木熏雞胸實際版）" }, { en: "M-F: Soy milk 300mL · Sat-Sun: Low-fat milk 300mL", zh: "週一-五：強化鈣無糖豆漿 300 mL · 週末：低脂奶 300 mL" },
          { en: "ACTUAL 2026-06 lunch (~574 kcal / ~48g protein / ~606mg Na / ~4.3g fiber): steamed sweet potato 150g (130kcal, K 540mg) + 2 BOILED eggs 🆕 (upgraded from tea-eggs, −440mg Na) + unsweetened matcha milk 300mL (190kcal) + peach-wood smoked chicken breast 1 pack 🆕 (label: 113.5kcal / 22.6g protein / 291mg Na — clean low-sodium, moderate purine, UA-safe). NET of two upgrades: tea-egg→boiled-egg saves 440mg Na; edamame→chicken raises protein +13g but LOSES edamame's 7g fiber → refill via breakfast flaxseed + Psyllium 5g×2 (whole-day still ~25–29g). β-glucan barley-oat jar = optional/alternate. NO matcha latte. NO fat-soluble supplements. 🆕 EAT-OUT ROTATION (for vegetable diversity, the one gap): doki poke — quinoa rice HALF + 鹽味 sous-vide CHICKEN (low-purine; NOT seafood/squid/shrimp/roe/cheese-beef/sukiyaki) + 5 veg (leafy/broccoli/mixed-mushroom/purple-cabbage/black-fungus) + fruit-yogurt sauce ON THE SIDE + shichimi + sesame. See articles/diet-nutrition/2026-06-12-poke-bowl-ordering-guide.md.",
            zh: "實際 2026-06 午餐（~574 kcal / 蛋白 ~48g / 鈉 ~606mg / 纖維 ~4.3g）：蒸地瓜 150g（130kcal、鉀 540mg）+ 水煮蛋 ×2 🆕（由茶葉蛋改良，−440mg 鈉）+ 無糖抹茶牛奶 300mL（190kcal）+ 桃木熏雞胸 1 份 🆕（標示：113.5kcal / 蛋白 22.6g / 鈉 291mg — 乾淨低鈉、嘌呤中等、UA 安全）。兩次改良淨效果：茶葉蛋→水煮蛋省 440mg 鈉；藜麥毛豆→熏雞胸 蛋白 +13g 但丟失毛豆 7g 纖維 → 由早餐亞麻籽 + Psyllium 5g×2 兜底（全日仍 ~25–29g）。大麥燕麥 β-glucan 隔夜罐＝可選/輪替。不放抹茶拿鐵。不放脂溶性補品。🆕 外食輪替（補蔬菜多樣性這唯一缺口）：doki poke — 藜麥飯**半份** + **鹽味舒肥雞**（低嘌呤；勿選海鮮/魷/蝦/魚卵/起司牛/壽喜燒）+ 5 蔬菜（綠葉/青花/綜合菌菇/紫高麗/黑木耳）+ 水果優格醬**另外放** + 七味粉 + 白芝麻。詳見 articles/diet-nutrition/2026-06-12-poke-bowl-ordering-guide.md。" }],
        ["14:00", { en: "Hibiscus cup 1 🆕 (only cup)", zh: "洛神花 🆕（單杯）" }, "240 mL",
          { en: "Calyces 2g, steep 5–10 min. Reduced to 1 cup/day (was 2). ≥1 hr from red meat / iron. Reduce or skip if home BP <110/70.",
            zh: "花萼 2g 沖泡 5–10 分鐘。減為每日 1 杯（原 2 杯）。距紅肉/鐵劑 ≥1 hr。家中 BP <110/70 減量或跳過。" }],
        ["15:00–16:00", { en: "Afternoon snack", zh: "下午點心" }, { en: "as needed", zh: "視口渴" },
          { en: "Pumpkin seeds 15g + walnuts 15–20g (4–5 kernels) 🆕 2026-06-10, raw/unsalted. Walnut ALA ω-3 + polyphenols → LDL (WAHA RCT LDL −8.5%; PREDIMED CV events −30% w/ mixed nuts). Pumpkin halved → total snack ~200 kcal (protects 65kg goal). Zn ~4mg + Mg ~75mg + tryptophan retained. NO 72% chocolate stacking.",
            zh: "南瓜籽 15g + 核桃 15–20g（4–5 顆）🆕 2026-06-10，生/無鹽。核桃 ALA ω-3 + 多酚 → 降 LDL（WAHA RCT LDL −8.5%；PREDIMED 綜合堅果心血管事件 −30%）。南瓜籽減半 → 點心總熱量 ~200 kcal（顧 65kg 目標）。保留鋅 ~4mg + 鎂 ~75mg + 色胺酸。72% 巧克力不堆疊。" }],
        ["17:00", { en: "Resistance training / Zone-2 walk (fixed window) 🆕", zh: "阻力訓練 / Zone-2 走路（固定時段）🆕" }, "—",
          { en: "REALISTIC minimum: RT 1×/week, full-body 60 min (goblet squat / RDL / press / row / shoulder / plank), progressive overload + logged + RIR 1-2 — see article. Other days: Zone-2 walk (HR 109-127). Aspirational: build to 2×/week later. Hydration 2.5 L before window closes. Post-workout whey 25-30g + creatine (only pays off WITH RT).",
            zh: "現實最小劑量：重訓 1×/週、全身 60 分（高腳杯深蹲/RDL/推/划船/肩推/棒式），漸進超負荷 + 記錄 + RIR 1-2 — 見 article。其餘天 Zone-2 走路（心率 109-127）。進階：之後再加到 2×/週。本時段前飲水達 2.5 L。訓後 whey 25-30g + 肌酸（只有配重訓才兌現）。Ref: articles/cardio-metabolic/2026-06-08-minimum-effective-dose-resistance-training.md" }],
        ["17:00", { en: "Psyllium dose 2 (office) 🆕 2026-05-14 · milk 2026-06-10", zh: "Psyllium 第 2 劑（辦公室）🆕 2026-05-14 · 改配奶 2026-06-10" }, "300 mL low-fat milk",
          { en: "Psyllium 5g + 300 mL low-fat milk at office before leaving (5pm). Milk = the required gelling fluid; low-fat (not whole) keeps sat-fat off the LDL goal. Drink fast — gels quicker in milk. ≥1 hr from adsorption-sensitive supplements. Peak satiety 18:30-19:00 (1.5-2 hr) buffers HSR commute → dinner.",
            zh: "下班前（5 點）在辦公室服 Psyllium 5g + 低脂牛奶 300 mL。牛奶即為膨脹所需液體；用低脂（非全脂）避免飽和脂肪牴觸 LDL 目標。沖好快喝（牛奶中膠化更快）。距會被吸附的補品 ≥1 小時。1.5-2 小時後（18:30-19:00）達飽足峰值，緩衝高鐵 → 晚餐窗。" }],
        ["17:30", { en: "Green smoothie 🆕 2026-06-12 (alternates with 18:00 egg+banana — pick ONE)", zh: "綠拿鐵 🆕 2026-06-12（與 18:00 蛋+香蕉擇一輪替）" }, { en: "= the drink itself ~300mL", zh: "= 飲品本身 ~300mL" },
          { en: "~240 kcal / ~12.5g protein / ~6.5g fiber. Pre-dinner preload (blunts dinner appetite + post-meal glucose) AND vegetable delivery. Default Version B (UA-focus): low-fat milk 300mL + baby kale 40g + banana 50g + kiwi 60g + lemon juice. Version A (LDL-focus): unsweetened soy milk 300mL + kale 40g + banana 100g + blueberry 50g. RULES: (1) MUST replace the banana+milk/egg snack, not add on top → net-calorie-neutral; (2) 3–4×/week — on non-green days take the 18:00 egg+banana OR 15:00 nuts instead (alternate, don't stack — both ~220–240 kcal would crush dinner to ~290 kcal). Kale 40g does NOT replace dinner vegetables. Make at home (blend with AM yogurt drink), bottle, drink at office. See articles/diet-nutrition/2026-06-12-green-smoothie-rct-review.md.",
            zh: "~240 kcal / 蛋白 ~12.5g / 纖維 ~6.5g。晚餐 preload（壓晚餐食慾 + 餐後血糖）兼蔬菜載體。預設版本 B（顧 UA）：低脂奶 300mL + 嫩 kale 40g + 香蕉 50g + 奇異果 60g + 檸檬汁。版本 A（顧 LDL）：無糖豆漿 300mL + kale 40g + 香蕉 100g + 藍莓 50g。鐵律：(1) 必須**取代**香蕉+牛奶/蛋香蕉點心，非外加 → 淨熱量中性；(2) 3–4 次/週 — 未喝日改吃 18:00 蛋+香蕉**或** 15:00 堅果（輪替不堆疊；兩者各 ~220–240 kcal 並存會把晚餐壓到 ~290 kcal）。kale 40g 不取代晚餐蔬菜。在家打（與晨間優格飲同打）裝瓶帶辦公室喝。詳見 articles/diet-nutrition/2026-06-12-green-smoothie-rct-review.md。" }],
        ["18:00", { en: "HSR snack 🆕 2026-05-14 (alternates with 17:30 green smoothie — pick ONE)", zh: "高鐵點心 🆕 2026-05-14（與 17:30 綠拿鐵擇一輪替）" }, "—",
          { en: "1 boiled egg + half banana (7g protein + 210mg K). Protein suppresses ghrelin → prevents bento rice overeating at dinner. On green-smoothie days, SKIP this (already had the 17:30 preload).",
            zh: "水煮蛋 1 顆 + 半根香蕉（7g 蛋白 + 鉀 210mg）。蛋白抑制 ghrelin → 防 19:00 便當紫米爆食。喝綠拿鐵的日子**跳過此格**（17:30 已有 preload）。" }],
        ["19:00", { en: "Dinner 🆕 (bento, rice halved)", zh: "晚餐 🆕（便當，飯減半）" }, { en: "sips only", zh: "僅小啜" },
          { en: "Healthy bento with rice/purple rice HALVED at order time. Avoid hotpot/grilled/Sichuan/processed. Prefer steamed fish + mushrooms 50-80g (oyster/shimeji — EGT) / sushi / lean chicken + mushroom salad + lightly-steamed broccoli ~1 cup 🆕 (LDL −5–7%). After dinner: Fish oil ×2 (first half).",
            zh: "健康便當，點餐時直接「飯減半」（紫米/糙米）。避火鍋/燒肉/川湘/加工肉。偏好清蒸魚 + 秀珍菇/鴻喜菇 50-80g（EGT）/握壽司/白肉雞 + 菇蕈沙拉 + 輕蒸花椰菜 ~1 杯 🆕（LDL −5–7%）。晚餐後：魚油 ×2（前半）。" }],
        ["19:30", { en: "Fish oil ×2 (second half)", zh: "魚油 ×2（後半）" }, "—",
          { en: "Split dose maintains EPA/DHA plasma continuity. Total 4 caps with dinner fat for ~50% absorption boost.",
            zh: "拆分劑維持 EPA/DHA 血中濃度連續。全日 4 顆與晚餐脂肪同食吸收 +50%。" }],
        ["20:00", { en: "Post-dinner walk 🆕 + Wind-down + liquid cutoff", zh: "餐後散步 🆕 + Wind-down + 液體截止" }, "—",
          { en: "10–15 min walk for glucose disposal (Aqeel 2020: AUC ↓28%). Then indoor lights < 50 lux (warm yellow). Screen blue-light filter on. NO more liquids. BP #2 if not done.",
            zh: "餐後散步 10-15 min（Aqeel 2020：血糖 AUC ↓28%）。之後室內燈光降至 < 50 lux（暖黃色）。螢幕藍光濾鏡開啟。不再喝任何液體。BP 第 2 次測量（若未量）。" }],
        ["20:15", { en: "PM skincare 🆕 2026-06-08 (alternating retinol / mela nights)", zh: "晚間護膚 🆕 2026-06-08（A 醇夜 / Mela 夜交替）" }, "—",
          { en: "RETINOL NIGHTS (start 2 nights/wk → ramp to alternate nights by wk 5): cleanse → wait fully dry 15 min → Retinol B3 (pea size, DRY skin; NO toner before retinol — damp skin ↑ penetration ↑ irritation) → Cicaplast Baume B5 thin layer (seals + buffers retinization). NON-RETINOL NIGHTS: cleanse → Hada Labo lotion → Mela B3 (niacinamide brightening for PIH/acne marks) → dab Cicaplast B5 on dry spots. PICK ONE retinol — Lifu Retinol B3 OR CeraVe Retinol 0.1% (do NOT use two retinols same night). Niacinamide (in both Mela B3 & Retinol B3) buffers retinol irritation. Do NOT layer same night with BHA/AHA/benzoyl peroxide or Vit C. Pause ≥1 wk before laser/peel/microneedling.",
            zh: "A 醇夜（起步每週 2 晚 → Week 5 漸進至隔晚）：洗臉 → 等全乾 15 分 → Retinol B3（豆大量、乾臉；**A 醇前不放化妝水**，濕臉↑穿透↑刺激）→ Cicaplast Baume B5 薄擦（封層+緩 retinization）。非 A 醇夜：洗臉 → 肌研化妝水 → Mela B3（菸鹼醯胺淡痘印 PIH）→ 乾處點 Cicaplast B5。**A 醇二選一**：里夫 Retinol B3 或 CeraVe 0.1%（同晚不可兩種 A 醇）。B3（Mela 與 Retinol B3 都含）可降 A 醇刺激。同晚不疊 BHA/AHA/benzoyl peroxide 或維 C。雷射/煥膚/微針前停 ≥1 週。" }],
        ["20:30", { en: "Stretching (anchor #2)", zh: "伸展（錨點 #2）" }, "—",
          { en: "5 min shoulder + hip flexor stretch (chronic shoulder tension monitoring). Leg elevation against wall.",
            zh: "5 min 雙肩 + 髖屈肌伸展（針對連 3 天緊繃）。抬腿靠牆。" }],
        ["21:00", { en: "Bedtime stack (tri-axis sleep onset)", zh: "睡前 stack（三軸入睡）" }, { en: "150 mL room-temp water for glycine", zh: "150 mL 室溫水沖 Glycine" },
          { en: "Mg glycinate 300mg elemental (Doctor's Best 100mg/tablet → 3 tablets, or powder) (GABA brake + BP + vit-D cofactor) + Tart cherry 500-2000mg (melatonin axis) + Glycine pure powder 3g 🆕 (SCN core-temp drop + NMDA + brainstem) + Fish oil ×2 (second half). Humidifier 50-60% RH + AC ≥26°C + saline rinse (nasal comfort / sleep hygiene — OSA bridge framing retired 6/29).",
            zh: "鎂甘胺酸 元素鎂 300mg（Doctor's Best 每錠 100mg → 3 錠，或改粉劑）（GABA 煞車 + BP + 維D 輔因子）+ 酸櫻桃 500-2000mg（melatonin 軸）+ Glycine 純粉 3g 🆕（SCN 核心降溫 + NMDA + 腦幹 三軸）+ 魚油 ×2（後半）。加濕器 50-60% RH + 冷氣 ≥26°C + 鹽水洗鼻（鼻腔舒適／睡眠衛生 — OSA 橋接框架 6/29 退役）。" }],
        ["21:05", { en: "🆕 Bed routine 12 min (AASM-grade)", zh: "🆕 床上 12 分鐘 routine（AASM 證據級）" }, "—",
          { en: "[1] Child's Pose 3 min (Balasana — subjectively validated, vagal tone↑↑) → [2] Knee-to-chest + supine spinal twist 2 min → [3] Supine hamstring + side quad stretch 2 min (targets morning thigh soreness) → [4] PMR 5 groups 2 min (toes→calves→glutes→shoulders→face, Jacobson 1929, AASM Strong recommendation) → [5] 4-7-8 breathing ×4 rounds 2 min. Source: AASM JCSM 2025 RLS/PLMD guideline; Eur J Appl Physiol 2024 stretching meta (TST +14.7%).",
            zh: "[1] 嬰兒式 Child's Pose 3 分（已主觀驗證，副交感啟動↑↑）→ [2] 單膝抱胸 + 仰臥脊柱扭轉 2 分 → [3] 仰臥膕繩肌 + 側臥股四頭 2 分（對位晨痠）→ [4] PMR 5 組 2 分（腳趾→小腿→臀→肩→臉，Jacobson 1929 法，AASM Strong recommendation）→ [5] 4-7-8 呼吸 ×4 輪 2 分。出處：AASM JCSM 2025 RLS/PLMD 指引；Eur J Appl Physiol 2024 拉筋 meta（TST +14.7%）。" }],
        ["21:17", { en: "In bed — tennis ball T-shirt + side sleep + wedge", zh: "上床 — 網球 T-shirt + 側睡 + 楔形枕" }, "—",
          { en: "Side sleep + wedge pillow 15° optional for comfort/reflux. NO phone in bed (key behavioral anchor). ❌ Tennis-ball anti-supine / POSA rationale RETIRED 6/29 — no confirmed OSA; positional therapy no longer indicated.",
            zh: "側睡 + 楔形枕 15° 可選（舒適／逆流）。床上不滑手機（關鍵行為錨點）。❌ 網球防仰睡／POSA 理據 6/29 退役 — 無確診 OSA，體位治療不再適用。" }],
        ["22:00", { en: "Lights out (TST target 7h 45min → 5:45 wake)", zh: "熄燈（TST 目標 7h 45min → 05:45 起床）" }, "—",
          { en: "Glycine peak plasma now triggering core temp drop. Latency target < 15 min.",
            zh: "Glycine plasma peak 觸發核心降溫中。Latency 目標 < 15 min。" }],
      ],
      hydrationTotal: { en: "Daily hydration total ~2.8 L (target). Anchors: 09:30 ≥1.0 L / 13:30 ≥2.0 L / 17:00 ≥2.5 L (cutoff). 20:00 absolute liquid cutoff (prevent nocturia). At UA 8.9 target 2.8–3.0 L (≥1,920 mL/day reduces gout risk ~46%).",
                        zh: "每日總補水量目標 ~2.8 L。錨點：09:30 ≥1.0 L / 13:30 ≥2.0 L / 17:00 ≥2.5 L（截止）。20:00 液體絕對截止（防夜尿）。尿酸 8.9 目標 2.8–3.0 L（≥1,920 mL/日減少 ~46% 痛風風險）。" },
    },
    summary: {
      ttl: { en: "Daily supplement summary (gram-explicit)", zh: "每日補品劑量總覽（公克明列）" },
      items: {
        en: [
          "Yogurt blend (06:00) 🆕 2026-06-01 v4: NOW Sports WPI 30g + yogurt 150g + blueberries 150g + ground flaxseed 15g + baby kale 15–20g 🆕 + L-citrulline 4g (+2g pre-workout on training days) + creatine monohydrate 5g 🆕 2026-06-07 + CoQ10 ubiquinol 🆕 2026-06-08 (with fat-soluble cluster) + plant sterols 2g 🆕 (LDL) + D3 3000 IU + K2 MK-7 180mcg + probiotic + almond milk 100mL + lemon juice 1 tsp (optional). NO nuts / NO cocoa / NO oats in blend (flaxseed covers ω-3 ALA; β-glucan now covered at lunch by Quaker barley-oat 40g).",
          "Hibiscus tea: 2g × 1 cup (14:00) 🆕 2026-05-14 (reduced from 2 cups), 240 mL, 5–10 min steep",
          "Matcha (office) 🆕 2026-05-14: 3–4g + 300 mL warm water at 9:30 (EGCG ~75–120 mg, caffeine ~90–120 mg → 22:00 residual ~16–20 mg sub-clinical)",
          "Psyllium husk: 5g × 2 (11:30 + 17:00) 🆕 2026-05-14, 11:30 in 300 mL water + 17:00 in 300 mL low-fat milk 🆕 2026-06-10 (office, before leaving); peak satiety 18:30–19:00",
          "HSR snack 🆕 2026-05-14 (18:00): 1 boiled egg + half banana (7g protein + 210mg K) — prevents bento rice overeating at 19:00 dinner",
          "Lunch (12:00) 🆕 2026-06-01 v4: Quaker barley-functional-oat flakes 40g 🆕 (~3g β-glucan, FDA LDL claim) soaked overnight in unsweetened soy milk 250–300mL → cold/warm jar (replaces/alternates with sweet potato) + 2 boiled eggs + caesar salad (no croutons) + mushrooms 30–50g. Weekends: low-fat milk 300mL retained for B12 + protein diversity.",
          "Dinner (19:00) 🆕 2026-05-14: bento with rice/purple rice HALVED at order — prevents weight stall from late-day carb overload",
          "Afternoon snack (15:30) 🆕 2026-06-10: Pumpkin seeds 15g + walnuts 15–20g (4–5 kernels) — walnut ALA/polyphenols → LDL (WAHA/PREDIMED RCT); pumpkin halved to cap ~200 kcal",
          "Mushrooms 🆕 100-130g/day: lunch 30-50g + dinner 50-80g (EGT source; avoid dried shiitake bulk for UA control)",
          "After dinner (18:30 + 19:30): Fish oil ×2 + ×2 split (EPA+DHA ~2g total)",
          "Bedtime stack (21:00): Mg glycinate 400mg + tart cherry 1000–2000mg + glycine pure powder 3g 🆕 (tri-axis sleep onset)",
          "❌ Retired 6/29: NAC 600mg × 2 (was OSA-conditional; OSA ruled out)",
        ],
        zh: [
          "優格飲（06:00）🆕 2026-06-01 v4：NOW Sports WPI 30g + 雪坊優格 150g + 藍莓 150g + 亞麻籽粉 15g + 嫩 kale 15-20g 🆕 + 瓜胺酸 4g（訓練日訓前再 +2g）+ 肌酸 5g 🆕 2026-06-07 + CoQ10 ubiquinol 🆕 2026-06-08（與脂溶性群組同放）+ 植物固醇 2g 🆕（LDL）+ D3 3000 IU + K2 MK-7 180mcg + 益生菌 + 杏仁奶 100mL + 檸檬汁 1 茶匙（可選）。**不含堅果、不含可可、不含燕麥**（亞麻籽補 ω-3 ALA；β-glucan 由午餐 Quaker 大麥燕麥 40g 補）",
          "洛神花茶：2g × 1 杯（14:00）🆕 2026-05-14（由 2 杯減為 1 杯），240 mL 沖 5–10 分鐘",
          "抹茶（辦公室）🆕 2026-05-14：3–4g + 溫水 300 mL，9:30 沖泡（EGCG ~75–120 mg、咖啡因 ~90–120 mg → 22:00 殘餘 ~16–20 mg 亞臨床）",
          "Psyllium husk：5g × 2（11:30 + 17:00）🆕 2026-05-14，11:30 配 300 mL 水 + 17:00 配低脂牛奶 300 mL 🆕 2026-06-10（辦公室下班前）；18:30-19:00 達飽足感峰值",
          "高鐵點心 🆕 2026-05-14（18:00）：水煮蛋 1 顆 + 半根香蕉（7g 蛋白 + 鉀 210mg）— 防 19:00 便當紫米爆食",
          "午餐（12:00）🆕 2026-06-01 v4：桂格大麥機能燕麥片 40g 🆕（≈3g β-glucan，達 FDA 降 LDL claim）隔夜泡無糖豆漿 250-300 mL → 中午為冷/微溫罐（取代或輪替地瓜作主食）+ 水煮蛋 ×2 + 半醬凱薩沙拉（去麵包丁）+ 菇蕈 30-50g。週末回低脂奶 300 mL（保留 B12 + 蛋白質多樣性）",
          "晚餐（19:00）🆕 2026-05-14：便當點餐時直接「飯減半」（紫米/糙米）— 防晚段碳水導致體重停滯",
          "下午點心（15:30）🆕 2026-06-10：南瓜籽 15g + 核桃 15–20g（4–5 顆）— 核桃 ALA/多酚 → 降 LDL（WAHA/PREDIMED RCT）；南瓜籽減半控 ~200 kcal",
          "菇蕈 🆕 100-130g/天：午 30-50g + 晚 50-80g（EGT 來源；避乾香菇大量以控 UA）",
          "晚餐後（18:30 + 19:30）：魚油 ×2 + ×2 拆分（EPA+DHA ~2g）",
          "睡前 stack（21:00）：鎂甘胺酸 元素鎂 300mg（Doctor's Best 100mg/錠 × 3，或粉劑）+ 酸櫻桃 1000-2000mg + Glycine 純粉 3g 🆕（三軸入睡：SCN 核心降溫 + NMDA + 腦幹）",
          "❌ 6/29 退役：NAC 600mg × 2（原 OSA 條件性；OSA 已排除）",
        ],
      },
      extras: {
        en: [
          "Post-meal walks (added 2026-04-22): 10–15 min after each meal — muscle contraction draws glucose insulin-independently, lowers HbA1c.",
          "Hourly 3-min movement break: every 60 min of work — marching / squats / push-ups at desk. Improves fasting glucose, insulin sensitivity, waist circumference.",
        ],
        zh: [
          "三餐後散步（2026-04-22 新增）：早午晚餐後各 10–15 分鐘 — 肌肉直接從血流抓糖、不需胰島素，降 HbA1c。",
          "每小時 3 分鐘運動：工作每 60 分鐘做原地踏步 / 深蹲 / 伏地挺身 — 改善空腹血糖、胰島素敏感度、腰圍。",
        ],
      },
    },
    bpTips: {
      ttl: { en: "BP measurement tips", zh: "血壓量測要點" },
      body: { en: "Recording: log date, time, SBP, DBP, HR each session in Google Sheets. Accumulate 2 weeks for clinic. Technique: sit with back against chair, feet flat (no crossing), arm supported at heart level. Sit quietly 5 min. Don't talk. 2 readings 1 min apart; use the 2nd.",
              zh: "紀錄：每次量測在 Google Sheets 記日期、時間、收縮壓、舒張壓、心率。累積 2 週帶去看診。技巧：背靠椅、雙腳平放（不交叉）、手臂支撐至心臟高度。靜坐 5 分鐘。量測中不說話。連量 2 次間隔 1 分鐘，取第 2 次。" },
    },
  },

  // ===== Safety detail =====
  safetyDetail: {
    triadPriority: {
      ttl: { en: "LVH + UA 8.9 + lipids — multi-factor priority (OSA removed 6/29)", zh: "LVH + 尿酸 8.9 + 血脂 — 多因子優先處置（OSA 已移除 6/29）" },
      intro: { en: "⚠️ REVISED 2026-06-29: OSA dropped from this triad — fingertip oximetry ruled out hypoxia. LVH/BP re-attributed to BP load + genetics (not nightly desat). UA 8.9 now handled as constitutional (no longer waiting on OSA). Order is by leverage on cardiovascular outcome; cardiac imaging stays #1.",
               zh: "⚠️ 2026-06-29 修訂：OSA 已自三因子移除 — 指尖血氧排除缺氧。LVH/BP 重新歸因為 BP 負荷 + 基因（非夜間 desat）。尿酸 8.9 改為體質性處理（不再等 OSA）。以心血管預後槓桿排序；心臟影像仍為第一。" },
      head: { en: ["Priority", "Action", "Why high-leverage"],
              zh: ["優先", "動作", "槓桿原因"] },
      rows: [
        ["1",
          { en: "Echo + LV mass index + 24h Holter", zh: "心臟超音波 + LV mass index + 24h Holter" },
          { en: "11-yr ECG LVH unconfirmed by imaging. Echo decides: true LVH (mass >115 g/m²) vs ECG-voltage false-positive. Sets baseline before any drug discussion. Holter screens for arrhythmia and silent ischemia.",
            zh: "11 年 ECG LVH 從未影像確診。Echo 決定：真 LVH（mass >115 g/m²）vs ECG 伏特偽陽。是任何藥物討論前的 baseline。Holter 篩心律不整 + 無症狀缺血。" }],
        ["2",
          { en: "Behavioral sleep repair (OSA/PSG path retired 6/29)", zh: "行為性睡眠修復（OSA/PSG 路徑 6/29 退役）" },
          { en: "Fingertip oximetry flat → no hypoxia, no OSA-driven myocardial injury. Light sleep re-attributed to nighttime arousal (stock-watching) + autonomic. Action: decouple stock-watching, CBT-I/stimulus control, HRV resonance breathing, Mg/glycine. Full PSG (EEG+EMG) only if still poor after behavioral trial (to rule out UARS/PLMD).",
            zh: "指尖血氧平 → 無缺氧、無 OSA 驅動心肌傷害。淺眠重新歸因為夜間喚醒（看盤）+ 自律神經。動作：看盤脫鉤、CBT-I/stimulus control、HRV 共振呼吸、鎂/glycine。僅在行為調整後仍差才做含 EEG+EMG 全套 PSG（排 UARS/PLMD）。" }],
        ["3",
          { en: "Cardiology consult — discuss ARB / ACEi", zh: "心臟科 — 討論 ARB / ACEi" },
          { en: "RAAS blockade is the proven LVH-regression class (LIFE trial losartan: LV mass −25 g/m² over 4.8 yr; ARB ~−13% in meta vs β-blocker −6%). Lifestyle alone cannot regress 11-yr LVH. Ideally start AFTER echo confirms (so baseline mass is documented).",
            zh: "RAAS 阻斷是 LVH regression 一線（LIFE 試驗 losartan 4.8 年降 LV mass −25 g/m²；meta ARB −13% vs β-blocker −6%）。單靠生活方式逆轉不了 11 年 LVH。理想於 echo 確診後啟動（讓 baseline mass 有紀錄）。" }],
        ["4",
          { en: "Nephrology — UA 8.9 evaluation", zh: "腎臟科 — 尿酸 8.9 評估" },
          { en: "Constitutional hyperuricemia (UA 7.8 at 26 → 8.9 at 37) won't normalize on diet/supplements alone. Persistent UA depletes NO via peroxynitrite, accelerating endothelial / cardiac damage. Febuxostat / allopurinol decision belongs to specialist. Already referred — book.",
            zh: "體質性高尿酸（26 歲 7.8 → 37 歲 8.9）不會單靠飲食 / 補品正常化。持續高尿酸透過 peroxynitrite 耗 NO，加速內皮 / 心肌損傷。Febuxostat / allopurinol 決策屬專科。已轉診，預約即可。" }],
        ["5",
          { en: "BP target reset to <125/75 (LVH-adjusted)", zh: "BP 目標重設為 <125/75（LVH 調整）" },
          { en: "General <130 is too lax for LVH patient. ESC / AHA recommend <125/80 for LVH; <120/75 ideal but watch DBP not <70 (current DBP 72 already borderline). Reset cuff target on every BP measurement.",
            zh: "一般人 <130 對 LVH 患者太寬。ESC / AHA 建議 LVH 患者 <125/80；<120/75 最理想但避免 DBP <70（目前 DBP 72 已邊緣）。每次量測對齊新目標。" }],
        ["6",
          { en: "LDL target reset to <100 (LVH + ischemia + UA = ASCVD high-risk)", zh: "LDL 目標重設為 <100（LVH + 心肌缺氧 + 尿酸 = ASCVD 高風險）" },
          { en: "Standard <130 was framed for primary prevention. Combined LVH + ECG ischemia + UA 8.9 is high-risk; LDL <100 is the appropriate target. If July recheck >130, do not delay statin discussion to month 12.",
            zh: "原 <130 是初級預防框架。LVH + ECG 心肌缺氧 + 尿酸 8.9 屬高風險；LDL <100 才是合適目標。7 月複檢若 >130，statin 討論不要拖到第 12 月。" }],
      ],
    },



    uricAcidEtiology: {
      ttl: { en: "UA etiology — 22-yr fructose exposure, just stopped (~April 2026)", zh: "尿酸成因 — 22 年果糖暴露，最近才戒（~2026 年 4 月）" },
      intro: { en: "Reframed 2026-05-04 after user volunteered drink history. Previous «11-year post-cessation persistent» framing was WRONG — exposure was continuous from age 15 through working years to recent. Bubble tea cessation is fresh (~weeks). The 8.9 lab on 2026-03-25 was during active exposure. First true post-cessation lab is July 2026.",
               zh: "2026-05-04 使用者提供飲料史後重新定位。先前「戒後 11 年仍超標」框架是**錯的** — 暴露從高中持續到工作期到最近。戒珍奶才幾週。2026-03-25 抽血的 8.9 仍在主動暴露期間。首筆真正戒後 baseline 為 7 月。" },
      head: { en: ["Phase", "Age", "Exposure", "Effect / lab"],
              zh: ["階段", "年齡", "暴露", "效應 / 數據"] },
      rows: [
        [{ en: "High-school cram-school era", zh: "高中補習時期" }, "15–18",
          { en: "Bubble tea regular but not daily; ~3–5 cups/wk × 32g sugar", zh: "珍奶常喝但不每日；約 3-5 杯/週 × 32g 糖" },
          { en: "Adolescent metabolism most sensitive to fructose damage; possible imprint on URAT1/SLC2A9", zh: "青少年代謝對果糖最敏感；可能對 URAT1/SLC2A9 造成表觀遺傳印記" }],
        [{ en: "University → grad school", zh: "大學 → 研究所" }, "18–24",
          { en: "Daily half-sugar bubble tea × 6 yr. Half-sugar plain pearls = ~32g sugar (~16g fructose); BUT half-sugar + 黑糖 (brown-sugar) pearls = ~60–70g sugar (~30g fructose) — pearls pre-soaked in syrup, not counted in «half-sugar» label.", zh: "每日半糖珍奶 × 6 年。半糖 + 白珍珠約 32g 糖（~16g 果糖）；但**半糖 + 黑糖珍珠**約 60-70g 糖（~30g 果糖） — 珍珠先浸糖漿，不計入「半糖」標示。" },
          { en: "First lab: 26 yr UA 7.8 (2015). Already supra-threshold; metabolic syndrome onset. Mechanism: fructose → liver KHK (no feedback) → ATP→AMP→IMP→UA. Sucrose, HFCS, brown sugar all converge here — Taiwan-specific 黑糖 trap is the «no-sugar / half-sugar drink still has 49g sugar tested» problem (CDC Taiwan 2020).", zh: "首筆抽血：26 歲 UA 7.8（2015）。已超標；代謝症候群啟動。機制：果糖→肝臟 KHK（無回饋）→ATP→AMP→IMP→UA。蔗糖、HFCS、黑糖在肝臟都走同一條路 — 台灣特有的**黑糖陷阱**：實測「無糖」黑糖珍奶仍有 49g 糖（消基會 2018 / 衛福部 2020）。" }],
        [{ en: "Working years — exposure continuing", zh: "工作期 — 暴露持續" }, "24–37",
          { en: "Bubble tea continued (frequency unknown but not stopped)", zh: "珍奶飲用持續（頻率未知但未停）" },
          { en: "UA drifted UP during continued exposure: 7.8 → 8.3 (28) → 8.7 (29) → 8.6 (36) → 8.9 (37, 2026-03-25)", zh: "持續暴露下 UA 一路升：7.8 → 8.3（28）→ 8.7（29）→ 8.6（36）→ 8.9（37, 2026-03-25）" }],
        [{ en: "Cessation NOW (~April 2026)", zh: "現在剛戒（~2026 年 4 月）" }, "37",
          { en: "Bubble tea quit recently — ~weeks ago. Identity milestone captured 2026-04-21 daily log («I even don't like to eat bubble»)", zh: "珍奶剛戒掉 — 約幾週前。2026-04-21 daily log 已記錄此身分轉變" },
          { en: "Body has NOT had time to respond yet. Hepatic KHK downregulation takes 2–3 months. First true post-fructose lab = July 2026 follow-up.", zh: "身體尚未有時間反應。肝臟 KHK 表現下調需 2-3 個月。首筆真正戒後 baseline = 7 月複檢。" }],
        [{ en: "Decision window — next 6 months", zh: "決勝期 — 接下來 6 個月" }, "37+",
          { en: "Combined: cessation + weight loss 70→65 + HbA1c <5.7 + Vit C 500mg + low-fat dairy + coffee", zh: "組合：戒果糖 + 減重 70→65 + HbA1c <5.7 + Vit C 500mg + 低脂乳製品 + 咖啡" },
          { en: "If UA drops to 6.5–7.5 by month 6 → reversible fructose-induced type, may delay drug. If UA stays >8 → locked-in damage, drug therapy needed.", zh: "若 6 個月降至 6.5-7.5 → 可逆果糖誘發型，可延後用藥。若仍 >8 → 已鎖定，需藥物。" }],
      ],
      implication: {
        en: "The «constitutional / locked-in» story was premature. Cessation is fresh; the 6-month plan IS the experiment. July 2026 lab is the first real post-fructose data point. This reframes UA from «requires drug regardless» to «test response to lifestyle first, then decide». But: if July UA still >8.5 with full lifestyle stack running, locked-in damage is confirmed and drug discussion should not delay.",
        zh: "「體質性 / 已鎖定」的敘事為時過早。戒果糖才剛開始；6 個月計畫**就是這個實驗**。7 月抽血是首筆真正戒果糖後的數據。這把 UA 從「無論如何都要用藥」重新框架為「先測試生活方式反應、再決定」。但：若 7 月在完整 lifestyle stack 下 UA 仍 >8.5，已鎖定的傷害確認，藥物討論不應再拖。",
      },
    },

    uricAcidProtocol: {
      ttl: { en: "Uric acid — additions from Taniguchi 2023 (not yet in stack)", zh: "降尿酸補充（谷口敦夫 2023 — 目前 stack 未涵蓋）" },
      intro: { en: "Source: 《尿酸（痛風）完全控制的最新療法》Taniguchi A. 2023, San-min. Items below are evidence-backed additions on top of current stack (hibiscus / tart cherry / low-purine diet). Full discussion: articles/diet-nutrition/2026-05-04-uric-acid-japanese-protocol.md.",
               zh: "來源：《尿酸（痛風）完全控制的最新療法》谷口敦夫 2023 三民。以下為現有 stack（洛神花/酸櫻桃/低普林）之外的實證補充。完整討論見 articles/diet-nutrition/2026-05-04-uric-acid-japanese-protocol.md。" },
      head: { en: ["Action", "Evidence", "Expected UA effect", "Note"],
              zh: ["動作", "實證", "預期 UA 影響", "備註"] },
      rows: [
        [{ en: "Vit C 500 mg/day at breakfast", zh: "早餐加 500 mg 維他命 C" },
          "Choi 2009 PMID: 19273781; Juraschek 2011 RCT meta",
          { en: "−0.3 to −0.5 mg/dL in 4 wk", zh: "4 週 −0.3 至 −0.5 mg/dL" },
          { en: "Promotes URAT1 inhibition → renal UA excretion. NT$5–10/cap.", zh: "抑制 URAT1 → 腎臟尿酸排泄。NT$5-10/顆。" }],
        [{ en: "Coffee 2–3 cups/day (no sugar, before 14:00)", zh: "無糖咖啡 2-3 杯/日（14:00 前）" },
          "Choi & Curhan 2007 PMID: 17530645",
          { en: "Gout risk ↓ 40–57% long-term", zh: "痛風風險 ↓ 40-57%（長期）" },
          { en: "Chlorogenic acid → XO inhibition + insulin sensitivity. Existing breakfast latte counts.", zh: "綠原酸 → XO 抑制 + 改善胰島素敏感度。現早餐拿鐵已算 1 杯。" }],
        [{ en: "≥2 servings low-fat dairy/day", zh: "每日 ≥2 份低脂乳製品" },
          "Choi 2004 NEJM PMID: 15014182",
          { en: "Gout risk ↓ 43%", zh: "痛風風險 ↓ 43%" },
          { en: "Casein + whey are uricosuric. Whole-fat milk shows NO effect — switch lunch latte to low-fat.", zh: "酪蛋白 + 乳清促排泄。全脂無效 — 午餐拿鐵改低脂奶。" }],
        [{ en: "Daily purine target ≤ 400 mg", zh: "每日普林 ≤ 400 mg" },
          { en: "JCGS 2022 guideline 3rd ed", zh: "日本痛風學會 2022 指引第 3 版" },
          { en: "Hard ceiling — log 1 week to verify", zh: "硬上限 — 記錄 1 週確認 baseline" },
          { en: "Liver/kidney/anchovy/sardine = avoid (>300 mg/100g); chicken/fish moderate; eggs/tofu/dairy/vegetables free.", zh: "肝/腎/鯷魚/沙丁魚（>300 mg/100g）避；雞魚適量；蛋/豆腐/乳製品/蔬果安心。" }],
        [{ en: "Urine output 2 L/day target (separate from intake)", zh: "尿量 2 L/日目標（與飲水量分開）" },
          { en: "JCGS guideline", zh: "JCGS 指引" },
          { en: "Maintains renal UA clearance", zh: "維持腎臟尿酸清除率" },
          { en: "Requires water intake 2.5–3 L (already done). Self-check: pale-yellow urine + ≥5 voids/day.", zh: "需飲水 2.5-3 L（已做）。自檢：尿色淡黃 + 每日 ≥5 次排尿。" }],
        [{ en: "Weight loss pace 0.5–1 kg/month", zh: "減重速度 0.5-1 kg/月" },
          "Dessein 2000 PMID: 10977967",
          { en: "−0.1 to −0.3 mg/dL per kg lost", zh: "每 kg ↓ 0.1-0.3 mg/dL" },
          { en: ">1.5 kg/wk → ketone competition raises UA acutely. Current 0.83 kg/mo plan ✓ aligned.", zh: ">1.5 kg/週 → 酮體競爭排泄反升 UA。現計畫 0.83 kg/月 ✓ 對齊。" }],
        [{ en: "Alcohol-free days ≥1–2/week (when drinking resumes)", zh: "若恢復飲酒：每週 ≥1-2 休肝日" },
          { en: "JCGS guideline", zh: "JCGS 指引" },
          { en: "Currently abstinent — already exceeds", zh: "目前完全戒酒 — 已超標達成" },
          { en: "Beer worst (purines + ethanol). Whisky 60 mL or wine 120 mL is per-day cap if drinking.", zh: "啤酒最差（普林 + 酒精雙打擊）。若喝：威士忌 60 mL 或紅酒 120 mL 為日上限。" }],
      ],
      ceiling: {
        en: "Lifestyle ceiling for constitutional hyperuricemia is ~UA 8.0. Below that requires xanthine oxidase inhibitor (febuxostat / allopurinol) — nephrology consult is the path. These additions buy −0.5 to −1 mg/dL on top of existing stack and reduce gout-flare risk meaningfully, but won't substitute for drug therapy at UA 8.9 baseline.",
        zh: "體質性高尿酸的生活方式天花板約 UA 8.0。低於此需 XO 抑制劑（febuxostat / allopurinol） — 腎臟科是正解。以上補充在現 stack 之上額外降 0.5-1 mg/dL、有意義降痛風發作風險，但無法取代 UA 8.9 baseline 的藥物治療。",
      },
    },
    liver: {
      ttl: { en: "Fatty liver & GOT/GPT — what the numbers mean", zh: "脂肪肝與 GOT/GPT — 數字解讀" },
      body: { en: "Visceral fat drives hepatic steatosis via fructose → VLDL pathway. Fatty liver is silent until GOT/GPT elevate. Goji 45-day RCT improved GOT/GPT in metabolic syndrome [PMC5480053]. Include GOT, GPT, GGT in Month 0 baseline bloodwork.",
              zh: "內臟脂肪透過果糖 → VLDL 路徑驅動肝脂肪變性。脂肪肝在 GOT/GPT 升高前無症狀。枸杞 45 日 RCT 改善代謝症候群患者 GOT/GPT [PMC5480053]。第 0 月基準抽血含 GOT、GPT、GGT。" },
      head: { en: ["Marker", "Month 0", "Month 3", "Month 6"],
              zh: ["指標", "第 0 月", "第 3 月", "第 6 月"] },
      rows: [
        ["GOT (AST)", { en: "Baseline", zh: "基準" }, { en: "Trending down", zh: "下降中" }, "< 40 U/L"],
        ["GPT (ALT)", { en: "Baseline", zh: "基準" }, { en: "Trending down", zh: "下降中" }, "< 40 U/L"],
        ["GGT", { en: "Baseline", zh: "基準" }, { en: "Trending down", zh: "下降中" }, { en: "Normal range", zh: "正常範圍" }],
        [{ en: "Triglycerides", zh: "三酸甘油酯" }, { en: "Baseline", zh: "基準" }, "↓ 15–30%", "< 150 mg/dL"],
        [{ en: "Uric acid", zh: "尿酸" }, { en: "Baseline", zh: "基準" }, "↓ 10–20%", "< 6.0 mg/dL"],
      ],
    },
    medicalVisits: {
      ttl: { en: "Medical visit plan", zh: "就醫計畫" },
      head: { en: ["Purpose", "Where", "When"], zh: ["目的", "地點", "時間"] },
      rows: [
        [{ en: "Sleep clinic — only if behavioral repair fails (full PSG for UARS/PLMD)", zh: "睡眠門診 — 僅在行為修復無效時（全套 PSG 排 UARS/PLMD）" }, { en: "Hospital with sleep center", zh: "有睡眠中心的醫院" }, { en: "Deferred — try behavioral first (OSA ruled out 6/29)", zh: "暫緩 — 先行為調整（OSA 已排除 6/29）" }],
        [{ en: "Urology (nocturia)", zh: "泌尿科（夜尿評估）" }, { en: "Same hospital or nearby clinic", zh: "同醫院或附近診所" }, { en: "Same day if possible", zh: "盡量同天" }],
        [{ en: "Baseline bloodwork", zh: "基準抽血" }, { en: "Any medical facility", zh: "任何醫療機構" }, "Month 0"],
        [{ en: "3-month follow-up", zh: "3 月追蹤" }, { en: "Same facility", zh: "同一機構" }, "Month 3"],
        [{ en: "6-month comprehensive recheck", zh: "6 月全面複檢" }, { en: "Same facility", zh: "同一機構" }, "Month 6"],
        [{ en: "Nephrology referral (UA 8.9)", zh: "腎臟科轉診（尿酸 8.9）" }, { en: "Specialist clinic", zh: "專科門診" }, { en: "Pending", zh: "已轉診" }],
      ],
    },
    warningSigns: {
      immediate: {
        ttl: { en: "Seek immediate medical attention", zh: "立即就醫" },
        items: {
          en: [
            "BP > 180/120 mmHg — hypertensive emergency.",
            "Chest pain, tightness, or pressure — cardiac concern.",
            "Sudden severe headache with visual disturbance — possible stroke.",
            "One-sided limb numbness or weakness — possible stroke.",
          ],
          zh: [
            "血壓 > 180/120 mmHg — 高血壓急症。",
            "胸痛、胸悶或壓迫感 — 心臟疑慮。",
            "突發劇烈頭痛伴隨視覺異常 — 可能中風。",
            "單側肢體麻木或無力 — 可能中風。",
          ],
        },
      },
      soon: {
        ttl: { en: "See a doctor within 1–2 days", zh: "1–2 天內就醫" },
        items: {
          en: [
            "Sudden severe joint pain with redness/swelling — possible acute gout. Rapid weight loss or dehydration can trigger it.",
            "Persistent dizziness or blurred vision — BP may be dropping too fast or blood sugar too low.",
            "Chest tightness or palpitations during exercise — intensity may exceed safe range.",
            "Urine consistently dark yellow / brown — insufficient hydration or kidney concern.",
            "Weight drops > 1.5 kg in one week — too fast. Raises UA, gout/gallstone risk.",
            "Prolonged loss of appetite or depressed mood — caloric restriction may be too aggressive.",
            "Home BP persistently > 160/100 — needs medical evaluation.",
          ],
          zh: [
            "突發嚴重關節疼痛伴紅腫 — 可能急性痛風。急速減重或脫水可能誘發。",
            "持續頭暈或視力模糊 — 血壓可能降太快或血糖過低。",
            "運動中胸悶或心悸 — 強度可能超過安全範圍。",
            "尿液持續深黃 / 褐色 — 水分不足或腎功能疑慮。",
            "一週體重掉 > 1.5 kg — 太快。升高尿酸、增加痛風 / 膽結石風險。",
            "持續食慾不振或情緒低落 — 熱量限制可能太激進。",
            "居家血壓持續 > 160/100 — 需醫療評估。",
          ],
        },
      },
    },
    exerciseSafety: {
      wallSit: {
        ttl: { en: "Wall sit safety", zh: "靠牆深蹲安全" },
        body: { en: "NEVER hold your breath — most important rule. Breath-holding spikes BP, defeating purpose. Stop immediately if dizzy / chest tight / sharp knee pain. Consult doctor first if cardiovascular disease.",
                zh: "絕對不要憋氣 — 最重要規則。憋氣使血壓瞬間飆升，完全失去降壓目的。頭暈 / 胸悶 / 膝蓋劇痛立即停。心血管疾病者先諮詢醫師。" },
      },
      ua: {
        ttl: { en: "Exercise with elevated UA", zh: "尿酸偏高的運動注意" },
        body: { en: "Avoid high-intensity vigorous exercise (lactic acid blocks UA excretion). Stick to RPE 4–6/10. Hydrate before & during. Never exercise on empty stomach (ketones raise UA).",
                zh: "避免高強度劇烈運動（乳酸抑制尿酸排泄）。維持 RPE 4–6/10。運動前與中都補水。絕不空腹運動（酮體升高尿酸）。" },
      },
    },
  },


  // ===== Active interventions (recent intervention start log — shown at end of Timeline panel) =====
  interventions: [
    { date: "2026-05-28",
      en: "Skincare dyad: CeraVe Retinol 0.1% PM + LRP UVA Pro AM",
      zh: "臉部保養 dyad：CeraVe A 醇 0.1% PM + 理膚寶水 UVA Pro AM",
      detail: { en: "12-wk protocol; expected PIH fade 30–40% by wk 12. Daily UVA1 sunscreen mandatory.",
                zh: "12 週 protocol；預期第 12 週痘印淡化 30-40%。每日 UVA1 防曬必備。" },
      href: "articles/skin-aesthetics/2026-05-28-retinol-uva-pro-routine.md" },
    { date: "2026-06-01",
      en: "v4: + baby kale 15–20g (breakfast); + Quaker barley-oat 40g overnight soy-milk jar (lunch)",
      zh: "v4：早餐新增嫩 kale 15-20g；午餐新增桂格大麥機能燕麥片 40g 隔夜豆漿罐",
      detail: { en: "Kale fills green-leafy phytochemical gap (sulforaphane / lutein / K1 / quercetin; low-oxalate for kidney-Ca history). Quaker barley-oat 40g (≈3g β-glucan, FDA LDL claim threshold) soaked overnight in unsweetened soy milk 250–300mL → replaces/alternates with sweet potato at lunch. Pairs with existing home-style lunch (eggs + caesar salad + mushrooms).",
                zh: "Kale 補綠葉植化素缺口（sulforaphane / 葉黃素 / K1 / quercetin；草酸低對腎鈣化點史友善）。桂格大麥機能燕麥片 40g（≈3g β-glucan，達 FDA 降 LDL claim）隔夜泡無糖豆漿 250-300mL → 午餐取代或輪替地瓜作主食。搭配既有家常午餐（蛋 + 凱薩沙拉 + 菇）。" },
      href: "articles/diet-nutrition/2026-05-29-leafy-greens-phytochemical-strategy.md" },
    { date: "2026-05-27",
      en: "Breakfast v3 finalized: flaxseed powder 15g replaces barley/oats",
      zh: "早餐 v3 定案：亞麻籽粉 15g 取代大麥燕麥",
      detail: { en: "ALA ω-3 + lignans + soluble fiber; β-glucan covered by lunch oats/barley.",
                zh: "ALA ω-3 + lignans + 可溶性纖維；β-glucan 由午餐燕麥/大麥補。" } },
    { date: "2026-05-19",
      en: "Glycine 3g pure powder (sleep onset stack)",
      zh: "Glycine 純粉 3g（睡前 stack）",
      detail: { en: "SCN core-temp drop + NMDA modulation; tri-axis with Mg glycinate + tart cherry.",
                zh: "SCN 核心降溫 + NMDA 調節；與鎂甘胺酸 + 酸櫻桃三軸協同。" },
      href: "articles/diet-nutrition/2026-05-19-creatine-glycine-supplement-evaluation.md" },
    { date: "2026-05-13",
      en: "Wedge pillow 15° + side sleep (POSA trial — rationale retired 6/29)",
      zh: "楔形枕 15° + 側睡（POSA 試驗 — 理據 6/29 退役）",
      detail: { en: "[Historical] Tennis-ball / POSA rationale RETIRED 6/29 — OSA ruled out by fingertip oximetry. Side sleep + wedge kept only for comfort/reflux.",
                zh: "[歷史] 網球／POSA 理據 6/29 退役 — 指尖血氧排除 OSA。側睡 + 楔形枕僅留作舒適／逆流用。" },
      href: "articles/osa-sleep/2026-05-01-osa-positional-therapy-trial.md" },
  ],

  // ===== Library (article taxonomy — surfaces articles/ knowledge base) =====
  library: {
    ttl: { en: "Knowledge Library", zh: "知識庫" },
    sub: { en: "Research, decision logs, and RCT-evidence behind this plan. Click any category to browse (GitHub Pages renders the folder README).",
           zh: "本計畫背後的研究、決策記錄與 RCT 實證。點任一分類進入瀏覽（GitHub Pages 會 render 該資料夾的 README）。" },
    rootGuides: {
      ttl: { en: "Live guides (root)", zh: "目前生效指南（留根）" },
      items: [
        { href: "articles/2026-03-25-supplement-guide.md",
          en: "Supplement Guide (data.js source of truth)",
          zh: "補充品指南（data.js source of truth）" },
        { href: "articles/2026-09-17-mackay-checkup-addons.md",
          en: "Mackay Checkup Add-ons (6M)",
          zh: "馬偕健檢加測項目（6M）" },
      ],
    },
    current: {
      ttl: { en: "Current categories", zh: "現行分類" },
      items: [
        { folder: "osa-sleep",        en: "OSA / SpO2 / Sleep",            zh: "OSA / SpO2 / 睡眠",        count: 12,
          blurb: { en: "OSA investigation, positional therapy, myofunctional protocol, equipment decisions, wearable SpO2 credibility.",
                   zh: "OSA 調查、姿勢療法、肌功能訓練、設備決策、穿戴血氧可信度。" } },
        { folder: "diet-nutrition",   en: "Diet / Supplements / Nutrition", zh: "飲食 / 補充品 / 營養",     count: 10,
          blurb: { en: "Uric acid Japanese protocol, creatine/glycine evaluation, morning smoothie, vinegar evidence, FDA/SSA claims, flaxseed RCT deep dive (2026-05-28), leafy greens phytochemical strategy + kale (2026-05-29), ANDI scoring full-stack assessment (2026-06-01).",
                   zh: "尿酸日式 protocol、creatine/glycine 評估、晨間 smoothie、醋實證、FDA/SSA health claims、亞麻籽 RCT 深度評估（2026-05-28）、綠葉植化素策略 + Kale（2026-05-29）、ANDI 營養密度全 stack 評估（2026-06-01）。" } },
        { folder: "cardio-metabolic", en: "Cardio / Metabolic / Training",  zh: "心血管 / 代謝 / 訓練",     count: 6,
          blurb: { en: "Weight plateau diagnosis, Z2/RHR analysis, uphill Z2 walking, HRV cv-risk, AHA habits, physiological axes.",
                   zh: "體重停滯診斷、Z2/RHR 分析、上坡 Z2 健走、HRV 心血管風險、AHA 心臟習慣、生理軸綜覽。" } },
        { folder: "skin-aesthetics",  en: "Skin / Aesthetics",              zh: "臉部保養 / 美學",          count: 4,
          blurb: { en: "Facial skincare RCT evidence + CeraVe retinol 0.1% × LRP UVA Pro starter protocol (2026-05-28) + D+5 skin progress observation with Transino TXA integration + topical actives RCT gap analysis (niacinamide / azelaic / thiamidol / retinoid family, 2026-06-01).",
                   zh: "臉部保養 RCT 實證 + CeraVe A 醇 0.1% × 理膚寶水 UVA Pro 起步 protocol（2026-05-28）+ D+5 臉部進展觀察含 Transino TXA 整合 + 外用 actives RCT gap analysis（niacinamide / azelaic / thiamidol / retinoid 家族，2026-06-01）。" } },
        { folder: "checkups",         en: "Checkups / Health Management",   zh: "健檢報告 / 健康管理服務", count: 3,
          blurb: { en: "Month 3 / Month 6 predicted lab values + holistic health quarterback service options (US/TW comparison, 2026-05-28).",
                   zh: "Month 3 / Month 6 預測檢驗值 + 全人健康 quarterback 服務選項（美/台對照，2026-05-28）。" } },
      ],
    },
    planned: {
      ttl: { en: "Planned (rule of two — create folder once 2 articles exist)",
             zh: "規劃中分類（rule of two — 累積 2 篇再建夾）" },
      tiers: [
        { tier: { en: "Tier 1 — near-term", zh: "第一階（近期）" },
          items: [
            { folder: "mind-cognition",       en: "Stress / meditation / cognitive performance / HRV biofeedback / resonant breathing",
                                              zh: "壓力管理 / 冥想 / 認知效能 / HRV biofeedback / 共振呼吸" },
            { folder: "mobility-flexibility", en: "Yoga / stretching / posture / breathing protocols / anti-sedentary / fascia",
                                              zh: "瑜珈 / 伸展 / 姿勢矯正 / 呼吸 protocol / 抗久坐 / 筋膜" },
            { folder: "strength-resistance",  en: "Resistance training / hypertrophy / sarcopenia prevention / taper-deload",
                                              zh: "重訓 protocol / 肥大 / 肌少症預防 / taper-deload" },
          ],
        },
        { tier: { en: "Tier 2 — within 3–6 months", zh: "第二階（3–6 個月內）" },
          items: [
            { folder: "hormones-endocrine",   en: "Testosterone / thyroid / cortisol / melatonin / DHEA / andropause",
                                              zh: "Testosterone / thyroid / cortisol / melatonin / DHEA / andropause" },
            { folder: "longevity-biomarkers", en: "Biological age / autophagy-fasting / mTOR-AMPK / rapamycin-metformin / NAD+ / ApoB-Lp(a)-CAC",
                                              zh: "生物年齡 / autophagy-fasting / mTOR-AMPK / rapamycin-metformin / NAD+ / ApoB-Lp(a)-CAC" },
            { folder: "oral-dental",          en: "Oral microbiome ↔ systemic inflammation / perio-cv axis / OSA mouthguard handoff",
                                              zh: "口腔微生物 ↔ 系統發炎 / 牙周-心血管軸 / OSA mouthguard 銜接" },
            { folder: "environmental",        en: "Air quality / water filtration / plastics-BPA / mold / EMF / endocrine disruptors",
                                              zh: "空氣品質 / 淨水 / 塑膠-BPA / 黴菌 / EMF / 內分泌干擾物" },
          ],
        },
      ],
    },
    rules: {
      ttl: { en: "Rules", zh: "分類規則" },
      items: [
        { en: "New articles must go into the most relevant existing folder.",
          zh: "新 article 必須歸入最相關的既有資料夾。" },
        { en: "If no folder fits, create a new topic folder (lowercase-hyphen naming) and update CLAUDE.md + articles/README.md.",
          zh: "若無適用資料夾，新建主題資料夾（小寫連字號），並同步更新 CLAUDE.md 與 articles/README.md。" },
        { en: "Rule of two: do not create empty folders. Hold the first article in the closest existing folder until #2 arrives.",
          zh: "Rule of two：不預先建空夾。第一篇暫放最相近的既有夾，等第二篇要建檔時再拆出。" },
        { en: "When > 10 folders, consider switching to a tag system (frontmatter tags + auto-generated index).",
          zh: "夾數 > 10 時考慮改 tag 系統（frontmatter tags + 自動生成索引）。" },
      ],
    },
    hubHref: "articles/",
  },
};