{"schemaVersion":"0.1.0","source":{"repo":"https://github.com/rockbenben/blog.git","commit":"061de57dbf842e417522f284ba8499058e65d9a1","date":"2026-10-19T18:52:05+08:00"},"cards":[{"id":"abdominal-pain-autonomic-training","source":{"anchor":"用自律训练法切断这个循环"},"name":"每天两次自律训练缓解腹痛","slot":"anytime","remind":{"text":"单次 15 到 20 分钟、每天早晚各 1 次、连续 1 个月左右"},"effect":{"text":"作用是调整自主神经的平衡，让腹痛发作的频率和疼痛程度下降。"},"dose":[{"value":15,"valueMax":20,"unit":"分钟","what":"单次练习时长"},{"value":1,"unit":"次","what":"每天早晚各 1 次练习"},{"value":1,"unit":"月","what":"连续练习周期","approximate":true}],"duration":{"basis":"derived","sec":900,"formula":"15 分钟 × 60 秒/分钟 = 900 秒（取原文单次时长下限）"},"steps":[{"id":"prepare-room","text":"准备：找一间光线昏暗的房间，坐在椅子上把腰背放松，腰带之类的束缚松开，双手放在膝上。"},{"id":"opening-mantra","text":"闭上眼睛，在心里反复默念「心情正悠然平静、慢慢安定下来」。"},{"id":"muscle-focus","text":"把注意力集中在惯用手上，在心里反复默念「右手（或者左手）软绵绵的，非常沉重」。"},{"id":"muscle-order","text":"接着按另一只手 → 右脚 → 左脚的顺序依次进行。双手双脚都觉得沉重了，就结束。"},{"id":"temperature-focus","text":"注意力同样放在惯用手上，在心里反复默念「右手（或者左手）暖暖的，非常温热」。"},{"id":"temperature-order","text":"再按另一只手 → 右脚 → 左脚的顺序做一遍，双手双脚都感到温热了，就结束。"},{"id":"elimination","text":"闭着眼睛大幅度伸懒腰，再反复用力握拳、松开，让身体回到日常状态。"}],"variants":{"busy":{"include":["prepare-room","opening-mantra","muscle-focus"]}},"articlePath":"the-savvy-life-manual/body-care/abdominal-pain.md","articleTitle":"腹痛查不出原因？每天早晚各 1 次自律训练法"},{"id":"abdominal-pain-autonomic-training-safety","source":{"anchor":"哪些人不能自己练"},"name":"先确认能不能练","slot":"anytime","remind":{"text":"患有心脏疾病、糖尿病，以及精神分裂症等精神疾病的人，不要自行练习；有任何基础疾病或身心障碍的人，请先咨询医生再练。"},"effect":null,"steps":[{"text":"患有心脏疾病、糖尿病，以及精神分裂症等精神疾病的人，症状可能因此恶化，不要自行练习；有任何基础疾病或身心障碍的人，请先咨询医生再练。"},{"text":"腹痛不一定只是肠易激综合征，背后也可能藏着其他重大疾病。所以不要自己判断，先找家庭医生咨询。"}],"cautions":[{"level":"stop","text":"患有心脏疾病、糖尿病，以及精神分裂症等精神疾病的人，症状可能因此恶化，不要自行练习；"},{"level":"with-doctor","text":"有任何基础疾病或身心障碍的人，请先咨询医生再练。"},{"level":"with-doctor","text":"腹痛不一定只是肠易激综合征，背后也可能藏着其他重大疾病。所以不要自己判断，先找家庭医生咨询。"}],"articlePath":"the-savvy-life-manual/body-care/abdominal-pain.md","articleTitle":"腹痛查不出原因？每天早晚各 1 次自律训练法"},{"id":"set-acupressure-expectations","source":{"anchor":"经络穴位说明书：位置与按法"},"name":"穴位只是保健辅助","slot":"anytime","remind":{"text":"把穴位按压定位为促进血流的健康辅助，并与西医配合，不把它当成能治好所有疾病和症状的方法。"},"effect":null,"steps":[{"text":"按压是否起效的已知代表性机制是促进血流"},{"text":"它应当和西医配合，作为保持健康的辅助"}],"cautions":[{"level":"with-doctor","text":"按穴位并不能治好所有疾病和症状"},{"level":"info","text":"以及被哪些针灸师票选为「特别有效」，并未承诺治疗效果"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"press-acupoints-basics","source":{"anchor":"按法：三件事"},"name":"按穴位：找点加力保持","slot":"anytime","remind":{"text":"先摸出最敏感的穴位点，以有点痛但按完舒服的力度缓缓加力，保持 3 秒后慢慢松力。"},"effect":null,"dose":[{"value":3,"unit":"秒","what":"每次按压的保持时长"}],"duration":{"basis":"quote","sec":3},"steps":[{"text":"用手指在前后左右摸出最敏感的那个点"},{"text":"力度以「有点痛、但按完舒服」为准"},{"text":"缓缓加力，感到舒服后保持 3 秒，然后慢慢松力"}],"cautions":[{"level":"stop","text":"硬按可能反而伤到肌肉"},{"level":"stop","text":"用力过度反而会引起炎症"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"fatigue-zusanli","source":{"anchor":"各部位对应的穴位位置"},"name":"疲劳时按足三里","slot":"anytime","remind":{"text":"疲劳时找足三里：膝盖骨下方、外侧凹陷往下四指宽处。"},"effect":null,"dose":[{"value":3,"unit":"秒","what":"每次按压的保持时长"}],"steps":[{"text":"足三里——膝盖骨下方、外侧凹陷往下四指宽处"}],"cautions":[{"level":"stop","text":"用力过度反而会引起炎症"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"lower-back-shenshu-weizhong","source":{"anchor":"各部位对应的穴位位置"},"name":"腰痛时按肾俞和委中","slot":"anytime","remind":{"text":"腰痛时找肾俞和委中：肾俞在脊椎两侧两指处，委中在膝关节背面正中附近。"},"effect":null,"dose":[{"value":3,"unit":"秒","what":"每次按压的保持时长"}],"steps":[{"text":"肾俞——沿腰线，在脊椎两侧两指处"},{"text":"不好按的时候，可以在地板上放个网球之类，躺上去压"},{"text":"委中——膝关节背面正中附近"}],"cautions":[{"level":"stop","text":"用力过度反而会引起炎症"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"shoulder-stiffness-points","source":{"anchor":"各部位对应的穴位位置"},"name":"肩僵时按肩井和合谷","slot":"anytime","remind":{"text":"肩部僵硬时找肩井和合谷：肩井在脖子根部与肩端的中点附近，合谷在拇指与食指的手骨交叉处、偏向食指的那个凹陷。"},"effect":null,"dose":[{"value":3,"unit":"秒","what":"每次按压的保持时长"}],"steps":[{"text":"肩井——脖子根部与肩端的中点附近"},{"text":"合谷——拇指与食指的手骨交叉处、偏向食指的那个凹陷"}],"cautions":[{"level":"stop","text":"用力过度反而会引起炎症"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"stress-points","source":{"anchor":"各部位对应的穴位位置"},"name":"压力大时按内关百会","slot":"anytime","remind":{"text":"压力时找内关和百会：内关在手腕横纹往里约三指处，百会在两耳最高点连成的线与鼻梁中线交汇处。"},"effect":null,"dose":[{"value":3,"unit":"秒","what":"每次按压的保持时长"}],"steps":[{"text":"内关——手腕横纹往里约三指处"},{"text":"百会——两耳最高点连成的线，与鼻梁中线交汇处"}],"cautions":[{"level":"stop","text":"用力过度反而会引起炎症"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"cold-sensitivity-points","source":{"anchor":"各部位对应的穴位位置"},"name":"畏寒时按三阴交","slot":"anytime","remind":{"text":"畏寒时找三阴交：内脚踝上方四指、紧贴粗骨的后方。"},"effect":null,"dose":[{"value":3,"unit":"秒","what":"每次按压的保持时长"}],"steps":[{"text":"三阴交——内脚踝上方四指、紧贴粗骨的后方"}],"cautions":[{"level":"stop","text":"用力过度反而会引起炎症"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"beauty-basic-four","source":{"anchor":"美容用的 12 个穴位"},"name":"先按美容基础 4 穴","slot":"anytime","remind":{"text":"第一次不妨只做基础的 4 个穴位：太阳、颧髎、颊车、翳风，对着镜子边看边按。"},"effect":null,"dose":[{"value":3,"unit":"次","what":"头、肩、脸颊、颈部的穴位每组刺激次数"},{"value":5,"unit":"次","what":"耳部穴位以拉扯方式的刺激次数"},{"value":2,"valueMax":3,"unit":"组","what":"全天合计组数"},{"value":2,"unit":"周","what":"建议先坚持的周数"}],"steps":[{"text":"太阳——眉毛外端与眼尾之间、往外约一拇指的凹陷处"},{"text":"颧髎——眼尾下方、颧骨下面的凹陷处，沿法令纹方向按"},{"text":"颊车——下颌角往内斜一指宽处"},{"text":"翳风——耳垂后方的凹陷，用拇指腹按住，同时轻轻捏着耳垂转一转"},{"text":"这一组算作一次"},{"text":"不痛的时候也该按"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"safe-acupressure-and-care","source":{"anchor":"注意与就医提示"},"name":"按穴位前先看禁忌","slot":"anytime","remind":{"text":"按压保持有点痛但舒服；遇到不明原因或持续不缓解的疼痛，以及下肢麻木无力、大小便异常时，不要靠按穴位处理，先到骨科或神经内科就诊。"},"effect":null,"steps":[{"text":"按压务必控制在「有点痛但舒服」的程度"},{"text":"如果疼痛原因不明、持续不缓解，或伴随下肢麻木无力、大小便异常等症状，不要靠按穴位处理，请到骨科或神经内科就诊，先查明病因。"}],"cautions":[{"level":"stop","text":"用力过度反而会引起炎症"},{"level":"stop","text":"穴位按摩不能代替就医，症状持续时请先看专科"},{"level":"with-doctor","text":"穴位并不能改善所有的疾病和症状，请与西医良好配合，作为保持健康的助力"},{"level":"info","text":"针和灸等穴位治疗在某些情况下可以适用健康保险，目前适用的是神经痛、风湿病、腰痛症、五十肩、腕管综合征、颈椎扭伤后遗症等（需医生同意），其他疾病则属于全额自费的自由诊疗。"}],"articlePath":"the-savvy-life-manual/body-care/acupoints.md","articleTitle":"经络穴位说明书：位置与按法"},{"id":"daily-movement-control-plan","source":{"anchor":"慢性腰痛怎么办：7 个动作练 4 周"},"name":"按指导做运动控制训练","slot":"anytime","remind":{"text":"按专业指导完成整套运动控制训练，腰不动，只让胸部和髋关节动起来；做不完时可分次完成。"},"effect":{"text":"持续约 4 周可期待改善。"},"dose":[{"value":7,"unit":"个","what":"整套训练动作总数"},{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"每种动作次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"duration":{"basis":"derived","sec":1209600,"formula":"4 周 × 7 天/周 × 24 小时/天 × 60 分/小时 × 60 秒/分 = 1209600 秒"},"steps":[{"text":"在专业指导下练习适合自己的一种。"},{"text":"腰不动，只让胸部和髋关节实实在在动起来。"},{"text":"一次做不完可以分次做，例如早上做前 4 个、晚上做后 3 个。"}],"cautions":[{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"get-professional-guidance","source":{"anchor":"开始之前：怎么找到正确的指导"},"name":"练前先找专业指导","slot":"anytime","remind":{"text":"先确认腰痛类型和运动控制训练的适用性，再由专业人员教具体做法。"},"effect":null,"steps":[{"text":"找一家由理疗师做康复治疗的骨科门诊。"},{"text":"先咨询自己的腰痛到底属于哪一类。"},{"text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。"}],"cautions":[{"level":"stop","text":"做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"info","text":"腰痛的运动疗法不止一种，还有肌力训练、拉伸、有氧运动等。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"hip-leg-raise","source":{"anchor":"7 个动作全解"},"name":"仰卧抬双腿练腰","slot":"anytime","remind":{"text":"屈膝仰卧，以髋关节为轴抬起双脚，再缓慢放下，保持腰不动。"},"effect":null,"dose":[{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"该动作左右交替次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"steps":[{"text":"屈膝仰卧，双脚分开约一个拳头宽。"},{"text":"两侧手掌插入腰背下方。"},{"text":"吸气，以髋关节为轴缓慢抬起双脚，大腿与床面垂直，小腿与之平行。"},{"text":"呼气，缓慢放下。"}],"cautions":[{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"},{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"info","text":"注意腰后手掌承受的受力不能发生变化；抬髋时如果腰跟着一起弯曲或后仰，动作就错了。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"hip-rotation","source":{"anchor":"7 个动作全解"},"name":"仰卧开合双腿","slot":"anytime","remind":{"text":"在手掌受力不变的范围内，把双脚向外侧打开后回到原位。"},"effect":null,"dose":[{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"该动作左右交替次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"steps":[{"text":"起始姿势同 。"},{"text":"呼气，在手掌受力不变的范围内，把双脚向外侧打开。"},{"text":"吸气，回到原位。"}],"cautions":[{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"},{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"info","text":"没在动的那条腿，膝盖位置不能跟着移动。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"side-lying-leg-lift","source":{"anchor":"7 个动作全解"},"name":"侧卧靠墙抬腿","slot":"anytime","remind":{"text":"背靠墙屈膝侧卧，把大腿抬到与墙面垂直后回到原位。"},"effect":null,"dose":[{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"该动作每侧次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"steps":[{"text":"背靠墙，屈膝侧卧。"},{"text":"腹部收紧（像吸肚子一样用力），让一只手掌的厚度的空隙留在身体与床之间。"},{"text":"下侧手臂像枕头一样托住头，让头位于脊柱延长线上。"},{"text":"整只脚抬离地面一个拳头宽。"},{"text":"吸气，抬起大腿直到与墙面垂直。"},{"text":"呼气，回到原位。"}],"cautions":[{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"},{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"stop","text":"抬起的那只脚始终与地面平行；抬腿时不要让腰弯曲或后仰。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"standing-leg-swing","source":{"anchor":"7 个动作全解"},"name":"扶墙前后摆腿","slot":"anytime","remind":{"text":"四点贴墙站好，以髋关节为轴把脚向前摆再向后摆，腰部保持不动。"},"effect":null,"dose":[{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"该动作每侧次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"steps":[{"text":"站在墙角或门边，让头、胸、臀、支撑脚脚跟四点贴住。"},{"text":"靠墙一侧的手插在腰后。"},{"text":"吸气，以髋关节为轴，把脚向前摆。"},{"text":"呼气，把脚向后摆。"},{"text":"一边做一边用插在腰后的手检查腰部有没有跟着动。"}],"cautions":[{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"},{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"trunk-rotation","source":{"anchor":"7 个动作全解"},"name":"坐着只转上身","slot":"anytime","remind":{"text":"浅坐挺直，肚脐朝前，只让胸部向一侧转动，再向反方向重复。"},"effect":null,"dose":[{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"该动作左右交替次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"steps":[{"text":"在椅子或床边浅坐，让背部挺直绷紧。"},{"text":"双手抬起，与地面平行。"},{"text":"肚脐保持朝向正前方，只让胸部转过去，眼睛看向转动方向一侧的指尖。"},{"text":"反方向重复。"}],"cautions":[{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"},{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"stop","text":"两侧膝盖位置一旦偏移，就说明动的是腰而不是胸。"},{"level":"info","text":"可以在两膝之间夹一个矿泉水瓶或毛巾来自检。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"mermaid","source":{"anchor":"7 个动作全解"},"name":"坐着画臂侧弯","slot":"anytime","remind":{"text":"浅坐挺直，一臂上举后用指尖画大弧线，把胸向侧面倒下再回位。"},"effect":null,"dose":[{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"该动作左右交替次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"steps":[{"text":"在椅子或床边浅坐，背部挺直绷紧。"},{"text":"吸气，一只手臂笔直向上伸展。"},{"text":"呼气，用指尖划一道大弧线，把胸向侧面倒下去。"},{"text":"深吸一次，再呼气回到原位。"}],"cautions":[{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"},{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"info","text":"倒下侧的侧腹不要塌陷，注意保持侧腰的间距。"},{"level":"info","text":"全身不要整体歪向一侧，注意臀部受力是否偏在一侧。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"swan","source":{"anchor":"7 个动作全解"},"name":"俯卧撑起上身","slot":"anytime","remind":{"text":"俯卧用手轻压地板，把胸部向前推出并上抬，再呼气回到原位。"},"effect":null,"dose":[{"value":1,"unit":"组","what":"整套训练每日组数"},{"value":5,"unit":"次","what":"该动作次数"},{"value":3,"unit":"天","what":"整套训练每周最少练习天数"}],"steps":[{"text":"俯卧，手掌撑在地板上，手肘朝天花板方向。"},{"text":"呼气，用手轻轻下压地板，把胸向前推出、上抬离地；肋骨以下的部分不离开床面，只在离地的范围内伸展。"},{"text":"深吸一次，呼气回到原位。"},{"text":"视线要配合胸部伸展，从手前方的远处\"拉出去\"。"}],"cautions":[{"level":"stop","text":"训练中一旦感觉身体疼痛，立即中止并就医。"},{"level":"stop","text":"由医生或理疗师判断是否适合运动控制训练后，再教具体做法。做错动作有可能反过来伤腰，请不要照着图自己来。"},{"level":"stop","text":"不要仰头。"},{"level":"info","text":"肋骨以下的部分不离开床面，只在离地的范围内伸展。"}],"articlePath":"the-savvy-life-manual/body-care/back-pain.md","articleTitle":"慢性腰痛怎么办：7 个动作练 4 周"},{"id":"tub-internal-muscle-exercises","source":{"anchor":"在浴缸里练「内肌」：浮力让外肌卸力"},"name":"泡澡时摆动腿和手臂","slot":"anytime","remind":{"text":"手臂钟摆运动腿钟摆运动要慢不要过量"},"effect":null,"dose":[{"value":10,"unit":"次","what":"单侧摆动次数"},{"value":1,"valueMax":3,"unit":"组","what":"建议组数"}],"steps":[{"text":"手掌朝内，手臂向正前方伸直"},{"text":"肩关节左右慢慢摆动"},{"text":"各 10 次为 1 组在不勉强的范围内做 1～3 组"},{"text":"双脚在水中抬起、悬空"},{"text":"髋关节左右慢慢摆动"},{"text":"各 10 次为 1 组同样做 1～3 组"}],"cautions":[{"level":"info","text":"要慢动作太猛，反而是外肌先被刺激到不要过量"},{"level":"info","text":"每周 2～3 次就够别间隔 3 天以上"},{"level":"info","text":"浴缸太窄时屈膝也没关系"}],"articlePath":"the-savvy-life-manual/body-care/bath.md","articleTitle":"每天泡汤冠心病风险低 35%：NHK 洗澡说明书"},{"id":"bath-temperature-duration","source":{"anchor":"水温与时长：记住三条硬数字"},"name":"泡澡水温和时长","slot":"anytime","remind":{"text":"汤温 41℃ 以下、泡到 10 分钟为止"},"effect":null,"dose":[{"value":41,"unit":"℃","what":"汤温"},{"value":10,"unit":"分钟","what":"安全泡浴时长"}],"duration":{"basis":"quote","sec":600},"steps":[{"text":"水温越高，能泡的时间就越短"},{"text":"汤温 41℃ 以下、泡到 10 分钟为止"},{"text":"42℃ 的热水泡 10 分钟，会让体温升得过高、血压波动明显变大"}],"cautions":[{"level":"stop","text":"很多人泡到头晕才肯出来，其实早已泡过头。"}],"articlePath":"the-savvy-life-manual/body-care/bath.md","articleTitle":"每天泡汤冠心病风险低 35%：NHK 洗澡说明书"},{"id":"bath-method-selection","source":{"anchor":"按泡法选：全身浴、半身浴、坐浴"},"name":"选全身浴半身浴或坐浴","slot":"anytime","remind":{"text":"半身浴全身浴坐浴"},"effect":null,"dose":[{"value":38,"valueMax":39,"unit":"℃","what":"半身浴水温"},{"value":15,"valueMax":20,"unit":"分钟","what":"半身浴时长"},{"value":20,"unit":"厘米","what":"坐浴水位高度"},{"value":15,"unit":"分钟","what":"坐浴时长"}],"steps":[{"text":"半身浴肚脐平齐38-39℃15-20 分钟"},{"text":"全身浴覆盖肩膀用温水"},{"text":"坐浴20 厘米高度的水平线浸到腰椎、尾椎、臀部15 分钟"}],"cautions":[{"level":"with-doctor","text":"痔疮、肛裂的不适不是「治疗」尿路感染、生殖方面的问题要看医生，不是坐个澡就能解决"},{"level":"info","text":"痔疮、肛裂的不适不是「治疗」"}],"articlePath":"the-savvy-life-manual/body-care/bath.md","articleTitle":"每天泡汤冠心病风险低 35%：NHK 洗澡说明书"},{"id":"bath-safety-basics","source":{"anchor":"安全：说明书写明的几条"},"name":"泡澡前先看安全要点","slot":"anytime","remind":{"text":"按安全要点泡澡：不够时间可分次，出浴不要猛地站起，泡前后补水。"},"effect":{"text":"泡不够 10 分钟也有效分成几次泡也照样有健康效果"},"steps":[{"text":"分成几次泡也照样有健康效果中途可以冲洗身体或为了休息而出浴缸"},{"text":"出浴缸时不要猛地站起来"},{"text":"为防止脱水，泡澡前后都要好好补水"},{"text":"入浴前先把更衣间和浴室暖起来"},{"text":"饭后马上泡、喝过酒后泡、服过药后泡，都避开"},{"text":"泡之前跟同住的人打声招呼"}],"cautions":[{"level":"with-doctor","text":"血压高的人、或有慢性病的人咨询主治医负担较小的泡法（如半身浴）"},{"level":"stop","text":"饮酒后不要立刻洗澡"},{"level":"stop","text":"头晕、胸闷、眼花立即停浴并到医院就诊"}],"articlePath":"the-savvy-life-manual/body-care/bath.md","articleTitle":"每天泡汤冠心病风险低 35%：NHK 洗澡说明书"},{"id":"post-bath-rinse-rise","source":{"anchor":"泡完别直接走"},"slot":"anytime","remind":{"text":"泡完用冷水冲淋头发部位和面部，冲完后不要立刻起身。"},"effect":{"text":"把热水浴带来的血管扩张和困倦感收一收也别立刻起身此时血压处在较低位置，突然改变姿势容易体位性低血压"},"steps":[{"text":"泡浴后的冲淋是必要的头发部位和面部用冷水冲淋"},{"text":"也别立刻起身"}],"cautions":[{"level":"info","text":"也别立刻起身此时血压处在较低位置，突然改变姿势容易体位性低血压"}],"articlePath":"the-savvy-life-manual/body-care/bath.md","articleTitle":"每天泡汤冠心病风险低 35%：NHK 洗澡说明书"},{"id":"pre-sleep-hot-bath","source":{"anchor":"睡前泡澡，时机比温度更重要"},"name":"睡前泡澡更快入睡","slot":"evening","remind":{"text":"40-42.5℃ 热水浴安排在睡前 1-2 小时短到 10 分钟"},"effect":{"text":"也能显著缩短入睡潜伏期"},"dose":[{"value":40,"valueMax":42.5,"unit":"℃","what":"热水浴水温"},{"value":1,"valueMax":2,"unit":"小时","what":"睡前安排时间"},{"value":10,"unit":"分钟","what":"热水浴时长"}],"duration":{"basis":"quote","sec":600},"steps":[{"text":"40-42.5℃ 热水浴安排在睡前 1-2 小时"},{"text":"短到 10 分钟"}],"articlePath":"the-savvy-life-manual/body-care/bath.md","articleTitle":"每天泡汤冠心病风险低 35%：NHK 洗澡说明书"},{"id":"heel-raise","source":{"anchor":"每天 50 次快速踮脚尖"},"slot":"anytime","remind":{"text":"踮起脚尖再快速落下，每天 50 次、约 90 秒"},"effect":{"text":"但要连续做 5～6 个月，才会显现效果"},"dose":[{"value":50,"unit":"次","what":"踮脚"},{"value":90,"unit":"秒","what":"整套做完大约"}],"duration":{"basis":"quote","sec":90},"steps":[{"text":"将脚尖踮起，身体挺直。双手可以自然放在体侧，或向上伸展","images":["media/86615d130fa486fea428a7d28726406d3f96572af5599e6e5e8d81b630926d95.png"]},{"text":"卸掉脚上的力，让脚跟自然落下，不弯膝盖","images":["media/3d22b0b618f90b79456e3d1efe77e3a022b96601431f946fb060aeb7d2640748.png"]},{"text":"每天 50 次（「1日50回が目安」），动作连贯快速进行，整套做完大约 90 秒"},{"text":"如果感到不稳，可以找一张桌子或椅子用手扶稳","images":["media/a034a81a56b0de1b9b18bdae8ed1deee28a484db87adb190694947ab0b7544ab.png"]}],"cautions":[{"level":"stop","text":"膝盖或腰部患有疾病的人"},{"level":"stop","text":"正在治疗重度骨质疏松症的人"},{"level":"stop","text":"有跌倒风险的话，请不要做这个动作"}],"segments":[{"id":"bone-child","when":["age:child"],"action":{"text":"跳跃"},"dose":{"text":"每天 10 次、每周 2～3 次"},"avoid":[{"text":"疼痛、担心跌倒者请不要做"}]},{"id":"bone-adult","when":["age:adult"],"action":{"text":"深蹲一类的力量训练"},"dose":{"text":"负荷越高效果越高，养成持续运动的习惯"},"avoid":[{"text":"注意脚下防跌倒；疼痛时中止"}]},{"id":"bone-senior","when":["age:senior"],"action":{"text":"防跌倒——单脚站立、提踵、深蹲"},"avoid":[{"text":"用一张稳固的椅子"}]}],"articlePath":"the-savvy-life-manual/body-care/bone.md","articleTitle":"预防骨质疏松：每天 50 次踮脚，约 90 秒"},{"id":"four-action-breathing-stretch-routine","source":{"anchor":"4 个动作构成 1 套"},"name":"每天 3 次 5 分钟呼吸伸展","slot":"anytime","remind":{"text":"双脚打开与肩同宽，完成整套呼吸伸展，每天早、中、晚各做 1 次"},"effect":{"text":"所以更实际的做法是呼吸伸展（呼吸ストレッチ）：一次 5 分钟，就有机会换来长时间的深长呼吸。"},"dose":[{"value":4,"unit":"个","what":"整套动作数量"},{"value":5,"unit":"分钟","what":"每次整套时长"},{"value":3,"unit":"回","what":"每天练习频次"},{"value":1,"unit":"个月","what":"建议坚持时长"}],"duration":{"basis":"quote","sec":300,"formula":"5 分钟 × 60 秒/分钟 = 300 秒"},"steps":[{"text":"双脚打开与肩同宽。吸气：抬起双肩，用鼻子深深吸气。呼气：放下双肩，用嘴缓缓呼气。要点：像画圆一样转动肩膀（大幅回转）。","images":["media/c23009e03ea80ebacb35570fefa92b6a515eb2864f01e742cc875784ac963b0b.jpeg"]},{"text":"双脚打开与肩同宽。吸气：头向一侧倒，对侧的手朝斜下方伸展，同时深深吸气。呼气：缓缓吐气，同时回到原位。要点：这个动作左右两边都要做。","images":["media/7e73ae4cf55ff5f1759a353511ddb88025c0860cf7e9eeafb75ef62d7cb978f8.jpeg"]},{"text":"双脚打开与肩同宽。吸气：双手在身前十指交叉，边把背部弓成圆形边深深吸气。呼气：缓缓吐气，同时回到原位。"},{"text":"双脚打开与肩同宽。呼气：双手在腰后交叉伸展，边挺起胸膛边缓缓呼气。吸气：缓缓吸气，同时回到原位。要点：让肩胛骨向身体中线靠拢。","images":["media/a9a90d82421fa8ddb269b4c833e362884e909fde59a81bb07664b0a5e50c2d11.jpeg"]}],"cautions":[{"level":"with-doctor","text":"有整形外科疾病或呼吸系统疾病的人，请先向就诊医生咨询。"},{"level":"info","text":"不过说明书也提醒：焦虑和身体不适的成因很多，减少呼吸次数并不能保证解决这些问题。"}],"articlePath":"the-savvy-life-manual/body-care/breathing.md","articleTitle":"呼吸又浅又快？4 个动作每天 3 次"},{"id":"buttocks-training-selection","source":{"anchor":"臀部下垂矫正：骨盆自检"},"name":"按骨盆类型选训练","slot":"anytime","remind":{"text":"先判断骨盆前倾或后倾，再选择对应的臀部训练。"},"effect":null,"dose":[{"value":2,"unit":"组","what":"所有训练早晚各做的组数"}],"steps":[{"text":"先用对墙站立法分清自己是哪一种：背靠墙站，头、臀部和脚后跟都贴墙，腰后能塞进拳头是前倾、只能塞进手掌是后倾，照结果选对应的训练。"},{"text":"前倾做提臀 20 下 + 腹肌锻炼 10 下，后倾做后弓步每侧 20 次、强化髂腰肌每侧 10 次、肩带拉伸 10 次；另外还有把目标步幅提到 65 厘米的大踏步走法。"}],"cautions":[{"level":"stop","text":"注意：说明书在训练页下方连印了两条同样的警示——有整形外科疾患、或关节／膝盖等部位会痛的人，请不要做这些动作。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"pelvis-wall-self-check","source":{"anchor":"骨盆自检"},"name":"靠墙查骨盆前后倾","slot":"anytime","remind":{"text":"背靠墙站立，先判断腰后能塞进拳头还是只能塞进手掌。"},"effect":null,"steps":[{"text":"背靠墙站立，头、臀部和脚后跟均靠墙。"},{"text":"能塞进拳头：说明书说这指向骨盆前倾。"},{"text":"只能塞进手掌：说明指向骨盆后倾，建议进行骨盆后倾型“臀部训练”。"},{"text":"感觉腰后空、想改善体态，练臀部力量和核心确实有帮助，但不必先给自己「确诊」前倾。"}],"cautions":[{"level":"info","text":"但这是一种民间自测法，没有经过验证——腰后能塞进多少东西，受腰椎前凸度、体脂和臀肌厚度影响，不能据此判断骨盆倾角。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"posterior-reverse-lunge","source":{"anchor":"骨盆后倾式“臀部训练”"},"name":"骨盆后倾做后弓步","slot":"anytime","remind":{"text":"早晚做后弓步，两腿交替完成。"},"effect":null,"dose":[{"value":20,"unit":"次","what":"后弓步每侧次数"},{"value":2,"unit":"组","what":"后弓步早晚组数"}],"steps":[{"text":"一只脚向后跨出一步，身体重心随之移动，前腿的膝盖保持与脚踝对齐，后腿的膝盖则下沉至几乎触地但不触碰地面。"},{"text":"然后通过后脚用力推地，使身体重心前移，两腿交替进行。"}],"cautions":[{"level":"stop","text":"注意：说明书在训练页下方连印了两条同样的警示——有整形外科疾患、或关节／膝盖等部位会痛的人，请不要做这些动作。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"posterior-iliopsoas-strength","source":{"anchor":"骨盆后倾式“臀部训练”"},"name":"骨盆后倾练髂腰肌","slot":"anytime","remind":{"text":"早晚做强化髂腰肌：坐在椅子上，抬起一条腿的膝盖。"},"effect":null,"dose":[{"value":10,"unit":"秒","what":"强化髂腰肌每次保持时长"},{"value":10,"unit":"次","what":"强化髂腰肌每侧次数"},{"value":2,"unit":"组","what":"强化髂腰肌早晚组数"}],"steps":[{"text":"坐在椅子上，抬起一条腿的膝盖，保持 10 秒后放回。"}],"cautions":[{"level":"stop","text":"注意：说明书在训练页下方连印了两条同样的警示——有整形外科疾患、或关节／膝盖等部位会痛的人，请不要做这些动作。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"posterior-shoulder-band-stretch","source":{"anchor":"骨盆后倾式“臀部训练”"},"name":"骨盆后倾拉肩带","slot":"anytime","remind":{"text":"早晚做肩带拉伸：双手握住毛巾，抬起双臂，放下后也保持拉伸姿势。"},"effect":null,"dose":[{"value":10,"unit":"秒","what":"肩带拉伸抬起姿势保持时长"},{"value":10,"unit":"秒","what":"肩带拉伸放下姿势保持时长"},{"value":10,"unit":"次","what":"肩带拉伸次数"},{"value":2,"unit":"组","what":"肩带拉伸组数"}],"steps":[{"text":"双手握住毛巾，抬起双臂，保持 10 秒后放下。"},{"text":"放下姿势也保持 10 秒。"}],"cautions":[{"level":"stop","text":"注意：说明书在训练页下方连印了两条同样的警示——有整形外科疾患、或关节／膝盖等部位会痛的人，请不要做这些动作。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"anterior-glute-bridge","source":{"anchor":"骨盆前倾式“臀部训练”"},"name":"骨盆前倾做提臀","slot":"anytime","remind":{"text":"早晚做提臀：仰卧抬起膝盖，抬起臀部后放回。"},"effect":null,"dose":[{"value":3,"unit":"秒","what":"提臀抬起保持时长"},{"value":20,"unit":"次","what":"提臀次数"},{"value":2,"unit":"组","what":"提臀早晚组数"}],"steps":[{"text":"仰卧抬起膝盖，抬起臀部，抬起 3 秒后放回。"}],"cautions":[{"level":"stop","text":"注意：说明书在训练页下方连印了两条同样的警示——有整形外科疾患、或关节／膝盖等部位会痛的人，请不要做这些动作。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"anterior-abdominal-core","source":{"anchor":"骨盆前倾式“臀部训练”"},"name":"骨盆前倾练腹肌","slot":"anytime","remind":{"text":"早晚做腹肌锻炼：仰卧并抬起膝盖，抬起上半身并稍微抬起臀部后恢复。"},"effect":null,"dose":[{"value":5,"unit":"秒","what":"腹肌锻炼保持时长"},{"value":10,"unit":"次","what":"腹肌锻炼次数"},{"value":2,"unit":"组","what":"腹肌锻炼早晚组数"}],"steps":[{"text":"仰卧并抬起膝盖，然后抬起上半身，同时将下背部压向地板，接着稍微抬起臀部，保持 5 秒后恢复。"},{"text":"仰卧并抬起膝盖，然后抬起上半身，同时将下背部压向地板，接着稍微抬起臀部，保持 5 秒后恢复。"}],"cautions":[{"level":"stop","text":"注意：说明书在训练页下方连印了两条同样的警示——有整形外科疾患、或关节／膝盖等部位会痛的人，请不要做这些动作。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"wide-step-walking","source":{"anchor":"大踏步防止臀部下垂"},"slot":"anytime","remind":{"text":"把步幅放大到 65 厘米，收紧臀部并缩肘。"},"effect":null,"dose":[{"value":65,"unit":"厘米","what":"目标步幅"}],"steps":[{"text":"收紧臀部：骨盆稳定，更容易迈出更大的步幅。"},{"text":"缩肘：手臂的摆动变得更容易向前迈出，你的步幅也变得更宽。"}],"cautions":[{"level":"stop","text":"注意：说明书在训练页下方连印了两条同样的警示——有整形外科疾患、或关节／膝盖等部位会痛的人，请不要做这些动作。"}],"articlePath":"the-savvy-life-manual/body-care/buttocks.md","articleTitle":"臀部下垂矫正：骨盆自检"},{"id":"lung-cancer-screening-context","source":{"anchor":"肺癌死亡 40% 与香烟无关：不吸烟也会中招"},"name":"肺癌筛查的适用范围","remind":{"text":"先了解肺癌筛查的适用范围与公众接受度。"},"effect":null,"steps":[{"text":"肺癌是日本死亡人数最多的癌症"},{"text":"具体比例：男女合计 60%「吸烟・被动吸烟」／40%「不能说与香烟有关」；只看女性，则是 37%／63%。"},{"text":"节目组在街上问「这 5 项里你想做哪个」男女两组都是肺癌筛查垫底受访者觉得「这件事跟我没关系」"},{"text":"这套说明书讲的是筛查指引——谁该被查、多久查一次、用什么方法——不是诊断，也不是治疗方案。"}],"notices":[{"level":"info","text":"这份说明书只提供筛查指引，不是诊断或治疗建议。"}],"articlePath":"the-savvy-life-manual/body-care/cancer-prevention.md","articleTitle":"肺癌死亡 40% 与香烟无关：不吸烟也会中招","articleKind":"condition"},{"id":"lung-cancer-burden-and-screening","source":{"anchor":"「跟我没关系」这个误解，代价是日本第一的死亡数"},"name":"肺癌的负担与筛查","remind":{"text":"了解肺癌的死亡负担、早期症状特点与筛查作用。"},"effect":null,"steps":[{"text":"日本人的两人里有 1 人会得癌。在这些癌里，肺癌死亡人数最多每年夺走 7 万人以上的生命，发病率还在逐年上升。"},{"text":"初期几乎没有自觉症状，早期发现很难。容易转移到骨、脑、肝等器官。"},{"text":"筛查要做的，就是替那些还没症状的人先查一遍。"}],"notices":[{"level":"info","text":"这份说明书只提供筛查指引，不是诊断或治疗建议。"}],"articlePath":"the-savvy-life-manual/body-care/cancer-prevention.md","articleTitle":"肺癌死亡 40% 与香烟无关：不吸烟也会中招","articleKind":"condition"},{"id":"lung-cancer-smoking-and-adenocarcinoma","source":{"anchor":"不吸烟的人也有：第 2 种肺癌「肺腺癌」"},"name":"不吸烟也会得的肺腺癌","remind":{"text":"了解不吸烟者也可能患肺腺癌，以及肺癌的其他可能原因。"},"effect":null,"steps":[{"text":"肺癌死亡中，约每 5 人有 2 人与香烟无关（说明书对女性的拆分更高，女性里约 63%）。"},{"text":"具体比例：男女合计 60%「吸烟・被动吸烟」／40%「不能说与香烟有关」；只看女性，则是 37%／63%。"},{"text":"它在肺癌里发生频率最高，占全体约一半，而且近年患者数在增加。"},{"text":"多数发生在肺的深处，从小就会转移，且自觉症状少。"},{"text":"说明书解释了原因：肺是空气通道层层分支的迷宫结构；长在肺入口附近的癌（如扁平上皮癌）比较受烟影响，而长在肺的深处的癌（如肺腺癌）被认为受烟的影响较小。"},{"text":"除了香烟，说明书还列出被考虑为肺癌原因的有害化学物质、大气污染、女性激素，但也直说详细机制尚未解明，原因不明的病例很多。"},{"text":"推算依据是说明书所引 Inoue M 等人的论文（Ann Oncol 2012;23:1362-1369）。"}],"notices":[{"level":"info","text":"「我不抽烟所以没关系」是说明书要打掉的核心误解。"}],"articlePath":"the-savvy-life-manual/body-care/cancer-prevention.md","articleTitle":"肺癌死亡 40% 与香烟无关：不吸烟也会中招","articleKind":"condition"},{"id":"lung-cancer-survival-statistics","source":{"anchor":"「早期发现」到底差多少：说明书给的数字"},"name":"早期与进展期的生存率","remind":{"text":"比较早期与进展期肺癌的净生存率，并看清统计口径。"},"effect":null,"steps":[{"text":"早期发现（Ⅰ期）的 5 年净生存率：81.9%进展后发现（Ⅳ期）的 5 年净生存率：8.6%"},{"text":"「自觉症状少，所以早期的肺癌不做检查就几乎发现不了。」"},{"text":"这里的「生存率」指的是从诊断时起的 5 年净生存率（ネット・サバイバル），按通知自己的注脚，是只把该癌症本身算作死因来推算的数据出自国立癌症研究中心「院内癌症登录生存率集计」（2015 年诊断例）而且它只讲肺癌，不是所有癌症的通用数字。"}],"notices":[{"level":"info","text":"「81.9%／8.6%」是肺癌的 5 年净生存率、且分母口径有限，不要当成自己做完筛查就能拿到的结果。"}],"articlePath":"the-savvy-life-manual/body-care/cancer-prevention.md","articleTitle":"肺癌死亡 40% 与香烟无关：不吸烟也会中招","articleKind":"condition"},{"id":"national-cancer-screening-baseline","source":{"anchor":"国家推荐的 5 项癌症筛查（说明书照录）"},"name":"国家推荐的 5 项筛查","remind":{"text":"按癌种核对国家筛查基准，并以所在市町村通知确定个人安排。"},"effect":null,"steps":[{"text":"肺癌40 岁以上1 年 1 次X 线检查"},{"text":"胃癌50 岁以上2 年 1 次X 线检查或内镜"},{"text":"大肠癌40 岁以上1 年 1 次便潜血检查"},{"text":"乳癌40 岁以上2 年 1 次乳腺 X 线摄影"},{"text":"子宫颈癌20 岁以上2 年 1 次细胞学检查"},{"text":"来源：「がん予防重点健康教育及びがん検診実施のための指針」。"},{"text":"对象和筛查间隔可能因自治体而异。决定「发给谁」的标准，是各市町村依据年龄、就诊史等独自判断的"},{"text":"所以这张表是基准，不是你的个人处方。"}],"notices":[{"level":"info","text":"该做哪些、间隔多久，请以所在市町村发放的通知为准，或直接问癌症筛查窗口"}],"articlePath":"the-savvy-life-manual/body-care/cancer-prevention.md","articleTitle":"肺癌死亡 40% 与香烟无关：不吸烟也会中招","articleKind":"condition"},{"id":"lung-cancer-urgent-symptoms","source":{"anchor":"什么时候该去医院、该问谁"},"name":"出现警示症状尽快就医","remind":{"text":"出现警示症状时尽快就医，不要等待下一次筛查。"},"effect":null,"steps":[{"text":"它没有列症状清单。因为肺癌初期几乎无症状，「等出现症状再去」这个策略本身就不成立。"},{"text":"血痰、长期的咳嗽、胸痛、声音嘶哑、气短"},{"text":"不要等下一次筛查，直接去医院"}],"notices":[{"level":"seek-care","text":"血痰、长期的咳嗽、胸痛、声音嘶哑、气短不要等下一次筛查，直接去医院"}],"articlePath":"the-savvy-life-manual/body-care/cancer-prevention.md","articleTitle":"肺癌死亡 40% 与香烟无关：不吸烟也会中招","articleKind":"condition"},{"id":"lung-cancer-screening-access","source":{"anchor":"什么时候该去医院、该问谁"},"name":"筛查通知与咨询窗口","remind":{"text":"确认筛查通知、咨询窗口与后续检查安排。"},"effect":null,"steps":[{"text":"问所在市町村的癌症筛查窗口，或直接看市町村官网。"},{"text":"即使这次没收到通知，很多市町村也会以某种形式向符合对象的人寄送筛查通知。"},{"text":"筛查结果出来是「需进一步精密检查」按通知上的写法随后务必去做精密检查"},{"text":"说明书指向「希望之虹项目」。"}],"notices":[{"level":"info","text":"该做哪些、间隔多久，请以所在市町村发放的通知为准，或直接问癌症筛查窗口"},{"level":"seek-care","text":"已有上面前述症状的，请先看医生，不要靠对照这张表自我判断。"}],"articlePath":"the-savvy-life-manual/body-care/cancer-prevention.md","articleTitle":"肺癌死亡 40% 与香烟无关：不吸烟也会中招","articleKind":"condition"},{"id":"hand-warming-pack","source":{"anchor":"手脚冰凉怎么办？暖宝宝 + 垒球按压 + 围巾"},"name":"暖宝宝贴手肘","slot":"anytime","remind":{"text":"手冷时把暖宝宝贴在手肘外侧稍靠上的位置，并隔着衣物贴。"},"effect":null,"steps":[{"text":"为了缓解手部寒冷，推荐使用暖宝宝贴在手肘外侧稍靠上一些的位置。"},{"text":"需要注意的是，暖宝宝不能直接贴在皮肤上，应贴在衣物上，以防止低温烫伤。"}],"cautions":[{"level":"stop","text":"暖宝宝不能直接贴在皮肤上，应贴在衣物上，以防止低温烫伤。"}],"articlePath":"the-savvy-life-manual/body-care/cold-hands-feet.md","articleTitle":"手脚冰凉怎么办？暖宝宝 + 垒球按压 + 围巾"},{"id":"foot-glute-ball-massage","source":{"anchor":"日常调理方法"},"name":"用垒球按臀部暖脚","slot":"anytime","remind":{"text":"脚冷时用 3 号垒球按压一侧臀部中央，每侧按压 30 秒。"},"effect":null,"dose":[{"value":30,"unit":"秒","what":"每侧臀部按压时长"}],"duration":{"basis":"quote","sec":30},"steps":[{"text":"仰面躺下，将垒球放在一侧臀部中央的位置。"},{"text":"把放球那一侧的对侧臀部抬起，身体倾斜约 45 度，用体重压住球上的穴位。"},{"text":"每侧臀部按压 30 秒，每天进行 1 到 2 次。"}],"cautions":[{"level":"info","text":"按到痛就减力"},{"level":"stop","text":"有骨科疾病或关节出现疼痛症状的人不要做"}],"articlePath":"the-savvy-life-manual/body-care/cold-hands-feet.md","articleTitle":"手脚冰凉怎么办？暖宝宝 + 垒球按压 + 围巾"},{"id":"neck-scarf-warming","source":{"anchor":"其他保暖建议"},"name":"出门先系围巾护颈","slot":"anytime","remind":{"text":"冬天出门前先系上围巾遮住颈部"},"effect":{"text":"以减少冷空气的刺激"},"steps":[{"text":"因此，在冬天出门前，务必先系上围巾，遮住颈部，以减少冷空气的刺激。"}],"articlePath":"the-savvy-life-manual/body-care/cold-hands-feet.md","articleTitle":"手脚冰凉怎么办？暖宝宝 + 垒球按压 + 围巾"},{"id":"slow-savoring-warming","source":{"anchor":"其他保暖建议"},"name":"慢慢吃饭多咀嚼","slot":"anytime","remind":{"text":"吃饭时慢慢品味，增加咀嚼次数。"},"effect":{"text":"比吃得快更暖和分解食物会产生大量热能"},"steps":[{"text":"吃饭有意识地慢慢品味，咀嚼次数自然增加，比吃得快更暖和"}],"articlePath":"the-savvy-life-manual/body-care/cold-hands-feet.md","articleTitle":"手脚冰凉怎么办？暖宝宝 + 垒球按压 + 围巾"},{"id":"scheduled-toilet-visits","source":{"anchor":"新对策：Go to 厕所"},"name":"每天定时去厕所 3 分钟","slot":"anytime","remind":{"text":"每天早、晚去厕所，饭后 30 分钟去，每次 3 分钟；即使没有便意也去，连续坚持 2 周。"},"effect":null,"dose":[{"value":2,"unit":"次","what":"每日如厕次数"},{"value":3,"unit":"分钟","what":"每次如厕目标时长"},{"value":30,"unit":"分钟","what":"饭后去厕所时间"},{"value":2,"unit":"周","what":"连续坚持时长"}],"duration":{"basis":"quote","sec":180},"steps":[{"id":"set-two-fixed-times","text":"每天去两次厕所——早上和晚上，就算完全没有便意也去。以每次 3 分钟为目标。"},{"id":"go-after-meal","text":"早餐后、晚餐后，也就是「饭后 30 分钟」最理想。"},{"id":"use-evening-slot-without-breakfast","text":"如果早上吃不了早餐，那么晚上的放松时段去也完全可以。"},{"id":"continue-without-success","text":"就算排不出来，也请连续坚持 2 周。"},{"id":"strain-gently","text":"以轻轻用力为度，如厕时间控制在 3 分钟左右。"}],"cautions":[{"level":"stop","text":"千万别憋着使劲：会导致血压上升，也有脑卒中的风险。"},{"level":"info","text":"以轻轻用力为度，如厕时间控制在 3 分钟左右。"},{"level":"info","text":"每周排便 3 次以上，完全属于正常范围。"}],"variants":{"busy":{"include":["set-two-fixed-times"]}},"segments":[{"id":"child-toileting","when":["age:child"],"action":{"text":"孩子可以放心用力，重要的是别让便子积在直肠里。"}}],"articlePath":"the-savvy-life-manual/body-care/constipation.md","articleTitle":"便秘怎么办？每天 2 次如厕 + 2 个绿奇异果"},{"id":"daily-green-kiwis","source":{"anchor":"新指南里的新面孔：奇异果"},"name":"每天吃 2 个绿奇异果","slot":"anytime","remind":{"text":"每天吃 2 个绿奇异果，并留意便秘和腹部不适感的变化。"},"effect":null,"dose":[{"value":2,"unit":"个","what":"每日绿奇异果用量"}],"steps":[{"text":"每天吃 2 个绿奇异果"},{"text":"便秘和腹部不适感都有所改善。"}],"cautions":[{"level":"stop","text":"如果吃了之后出现身体不适，请立即中止。"}],"articlePath":"the-savvy-life-manual/body-care/constipation.md","articleTitle":"便秘怎么办？每天 2 次如厕 + 2 个绿奇异果"},{"id":"guar-gum-breakdown-product","source":{"anchor":"另一道新增食材：瓜尔胶分解物"},"name":"瓜尔胶分解物按说明用","slot":"anytime","remind":{"text":"药店和网上都能买到，使用前请仔细阅读包装背面的说明。"},"effect":null,"steps":[{"text":"它的形态是经过精制后的白色粉末。说明书注明：药店和网上都能买到，使用前请仔细阅读包装背面的说明。"},{"text":"把这类食材组合起来，从中找出最适合自己的那一个。"}],"cautions":[{"level":"info","text":"药店和网上都能买到，使用前请仔细阅读包装背面的说明。"}],"articlePath":"the-savvy-life-manual/body-care/constipation.md","articleTitle":"便秘怎么办？每天 2 次如厕 + 2 个绿奇异果"},{"id":"food-allergy-not-always-oral","source":{"anchor":"食物过敏：让你发作的，常常不是吃下去的那口"},"name":"过敏不一定来自吃","remind":{"text":"食物过敏的起因未必是「吃」。"},"effect":null,"steps":[{"text":"明明是吃了牛肉才发作，可被蜱虫叮咬过"},{"text":"明明是吃了纳豆才出事，可曾被水母蜇过"},{"text":"明明是吃了香蕉、牛油果才难受，可天天戴着乳胶手套上班"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"pollen-food-cross-reactivity","source":{"anchor":"躲开花粉，同时也是躲开食物过敏"},"name":"花粉和食物会交叉过敏","remind":{"text":"食物过敏可能由花粉引起；花粉和果蔬的蛋白质有相似片段，免疫系统会把两者混淆。"},"effect":null,"steps":[{"text":"苹果、桃、樱桃、大豆、猕猴桃 ← 4～6 月与1～6 月开花树木的花粉"},{"text":"甜瓜、西瓜 ← 一种禾本科杂草（5～6 月）的花粉"},{"text":"甜瓜、西瓜 ← 豚草（8～10 月）的花粉"},{"text":"芹菜、芒果 ← 艾草（8～10 月）的花粉"},{"text":"番茄 ← 柳杉、丝杉（2～4 月）的花粉"}],"cautions":[{"level":"info","text":"柳杉、丝杉花粉过敏的人，吃番茄可能出事"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"pollen-season-prevention","source":{"anchor":"躲开花粉，同时也是躲开食物过敏"},"name":"花粉季关窗戴口罩","remind":{"text":"别把房间的窗户一直开着认真戴口罩"},"effect":{"text":"由花粉引起的食物过敏，有可能通过不碰花粉、不吸入花粉来不让症状恶化目前还没有食物过敏的人，也可能因此得到预防"},"steps":[{"text":"别把房间的窗户一直开着"},{"text":"认真戴口罩"}],"notices":[{"level":"with-doctor","text":"症状改善存在个人差异，务必遵过敏专科医生的指导。"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"allergen-avoidance-reintroduction","source":{"anchor":"躲开花粉，同时也是躲开食物过敏"},"name":"长期避食后可能吃回来","remind":{"text":"继续不接触过敏原，体内抗体可能减少，也有可能重新吃回曾经喜欢的食物。"},"effect":{"text":"说明书中一位经营面包咖啡馆的读者，在被判断为小麦接触过多导致过敏后，坚持了约 3 年不接触小麦，之后又能吃面包了。"},"steps":[{"text":"继续过不接触过敏原的生活"}],"notices":[{"level":"with-doctor","text":"症状改善存在个人差异，务必遵过敏专科医生的指导。"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"exercise-triggered-food-allergy","source":{"anchor":"饭后 2～4 小时：运动的危险窗口"},"name":"饭后运动的危险窗口","remind":{"text":"饭后要运动就不要吃小麦；饭后不运动，小麦可以照常吃。"},"effect":null,"steps":[{"text":"光吃了没事，一运动就发病食物依赖性运动诱发过敏性休克"},{"text":"一种是在跑步机上进行的运动负荷试验，先吃下作为过敏原的食物，再真的动起来，确认会不会出现症状"},{"text":"这些因素同样容易诱发过敏：压力、疲劳、酒精、止痛药、睡眠不足、洗澡"}],"cautions":[{"level":"info","text":"饭后 2～4 小时内运动，可能会出现症状"}],"notices":[{"level":"with-doctor","text":"担心的话请直接咨询过敏专科医生"},{"level":"info","text":"它需要多名能随时应急处置的医生在场，能做这个检查的机构很少"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"allergy-specialist-directory","source":{"anchor":"找专科医生，和一份无蛋奶面粉的甜点"},"name":"查过敏专科医生名录","remind":{"text":"通过过敏门户检索过敏专科医生。"},"effect":null,"steps":[{"text":"医疗机构信息 → 过敏专科医生 → 搜索过敏专科医生"},{"text":"跳转到日本过敏学会（日本アレルギー学会）网站 → 从一览中检索"},{"text":"也可指定所在市町村和专科科室来检索"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"egg-milk-wheat-free-madeleine","source":{"anchor":"找专科医生，和一份无蛋奶面粉的甜点"},"name":"做无蛋奶面粉的蛋糕","remind":{"text":"不含蛋、牛奶、小麦粉玛德琳风蛋糕"},"effect":null,"dose":[{"value":9,"unit":"个","what":"玛德琳模具份数"},{"value":100,"unit":"g","what":"米粉"},{"value":6,"unit":"g","what":"泡打粉"},{"value":120,"unit":"g","what":"豆奶"},{"value":30,"unit":"g","what":"米油"},{"value":30,"unit":"g","what":"砂糖"},{"value":20,"unit":"g","what":"蜂蜜"},{"value":600,"unit":"W","what":"电子炉功率"},{"value":50,"unit":"秒","what":"豆奶加热时长","approximate":true}],"steps":[{"text":"烤箱预热到 180℃"},{"text":"豆奶放进耐热容器，用电子炉 600W 加热约 50 秒"},{"text":"米粉和泡打粉过筛，或用打蛋器充分混合"},{"text":"用手持搅拌器把 A（温热的豆奶）打发出细密气泡"},{"text":"A打好后加入米油、砂糖、蜂蜜，充分混合，让油和豆奶乳化"},{"text":"向 中一点点加入 B，用打蛋器混合到没有结块"},{"text":"把面糊倒入模具，180℃ 烤 15～17 分钟至表面上色"},{"text":"不上色时可把温度提高到 190℃"}],"cautions":[{"level":"info","text":"确认材料表的标示，注意过敏原混入"},{"level":"stop","text":"蜂蜜不要给未满 1 岁的孩子"},{"level":"info","text":"也可用砂糖 25g 代替，蜂蜜做出的口感更湿润"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"adult-food-allergy-pattern","source":{"anchor":"大人的过敏，一半是果蔬"},"remind":{"text":"近年大人的食物过敏在增加，而且发作的食物大约一半是水果和蔬菜"},"effect":null,"steps":[{"text":"水果与蔬菜 48.4%"},{"text":"小麦 15.7%"},{"text":"甲壳类 7.2%"},{"text":"香辛料 5.9%"},{"text":"坚果 5.2%"},{"text":"其他 17.6%"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"non-oral-allergy-routes","source":{"anchor":"四种「不是吃了」的过敏通路"},"name":"不经口的过敏通路","remind":{"text":"致敏原来自肌肉和黏膜的接触，而不是消化道"},"effect":null,"steps":[{"text":"牛肉、猪肉被蜱虫叮咬养狗的人"},{"text":"鸡肉、鸡蛋吸入了羽毛养鹦鹉的人"},{"text":"牛油果、香蕉使用乳胶手套医护人员"},{"text":"纳豆被水母蜇到冲浪者、潜水者"}],"notices":[{"level":"info","text":"蜱虫唾液里的过敏原与牛猪肉的过敏原有相似结构羽毛里的过敏原与蛋、鸡肉的过敏原同理天然乳胶手套里的过敏原与香蕉、牛油果的过敏原形似水母的毒刺里含有聚γ-谷氨酸，而纳豆黏滑的主要成分也是聚γ-谷氨酸——所以被蜇过一次的人，之后吃纳豆免疫就会误判"},{"level":"info","text":"上表列的原因不必然导致过敏，表中的食物也只是代表品，实际情况可能不同"}],"articlePath":"the-savvy-life-manual/body-care/food-allergy.md","articleTitle":"食物过敏：让你发作的，常常不是吃下去的那口","articleKind":"condition"},{"id":"foot-sos-overview","source":{"anchor":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查"},"name":"脚的求救信号","remind":{"text":"留意走不远、腿肚子痛、脚的颜色变差、脚上有个总不收口的伤口，以及脚一到下午就肿、按下去一个坑这些求救信号。"},"effect":null,"steps":[{"text":"走不远、腿肚子痛、脚的颜色变差、脚上有个总不收口的伤口——这些都被统称为「脚的 SOS」。"},{"text":"脚一到下午就肿、按下去一个坑，也是另一个方向的求救信号。"}],"notices":[{"level":"info","text":"走不远、腿肚子痛、脚的颜色变差、脚上有个总不收口的伤口——这些都被统称为「脚的 SOS」。脚一到下午就肿、按下去一个坑，也是另一个方向的求救信号。"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"foot-occlusion-and-risk","source":{"anchor":"「足梗塞」到底是什么病"},"name":"足梗塞是什么病","remind":{"text":"脚部的血管堵塞引起的病，正式名称是末梢动脉疾患"},"effect":null,"steps":[{"text":"脚部的血管堵塞引起的病，正式名称是末梢动脉疾患"},{"text":"册子特别点名：糖尿病、肾脏病、吸烟、高血压、高胆固醇这几类人更容易发生动脉硬化，需要留意。"}],"notices":[{"level":"info","text":"册子给出的口径是推定患者数 300 万人以上。"},{"level":"with-doctor","text":"它可能在短时间内急剧恶化，严重时不得不截肢。"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"foot-occlusion-symptoms","source":{"anchor":"最近走不远？册子说这本身就是征兆"},"name":"走不远是足梗塞的征兆","remind":{"text":"走了 5 分钟左右，小腿肚就开始痛，而且脚的颜色明显变差。"},"effect":null,"steps":[{"text":"走了 5 分钟左右，小腿肚就开始痛，而且脚的颜色明显变差。"},{"text":"疼痛开始出现的时间因人而异，所以别用「我还能忍」当成判断标准。"}],"notices":[{"level":"info","text":"「足梗塞」最容易表现的症状是肌肉疼痛。"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"three-minute-foot-self-check","source":{"anchor":"不用去医院的三分钟自查"},"remind":{"text":"现在按册子的方法自查脚的缺血警讯。"},"effect":null,"duration":{"basis":"quote","sec":180},"steps":[{"text":"平躺下来把脚抬高约 1 分钟，看看脚的颜色会不会变差。抬高后缺血更明显，颜色改变就是警讯。"},{"text":"连续走 5 分钟左右，有没有小腿肚疼痛，而且伴随脚的颜色变差。"},{"text":"脚上有没有超过 2 周都不愈合的伤口。"}],"notices":[{"level":"seek-care","text":"三条中有任何一条对上，就去血管外科、心脏血管外科或循环器内科和专科医生聊聊。"},{"level":"info","text":"即使已经出现症状，也不会马上就连到截肢生活习惯的改善、投药、运动疗法都能抑制进展，还可以通过导管治疗或搭桥手术来改善血流。"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"venous-reflux-and-edema","source":{"anchor":"脚浮肿：另一个 SOS，来自静脉的「逆流」"},"name":"静脉逆流引起的脚肿","remind":{"text":"留意脚一到下午就肿、按下去久久不弹回来的静脉逆流信号。"},"effect":null,"steps":[{"text":"脚一到下午就肿、按下去久久不弹回来，册子把它归到另一个机制上——静脉的逆流。"},{"text":"但长时间站立工作或久坐，会让血液淤积，瓣膜就关不严了。"},{"text":"节目请 16 位受困扰的志愿者做了检查，结果是：有 4 人的静脉里看到了血液逆流（判断依据是静脉回声检查）。"}],"notices":[{"level":"with-doctor","text":"已经损坏的瓣膜不会自然痊愈；放着不管，血液反复淤积，还可能引起下肢静脉瘤（也就是曲张的静脉）。"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"compression-stockings-use","source":{"anchor":"弹力袜的效果与正确穿法"},"remind":{"text":"册子因此给了四步穿法"},"effect":{"text":"和之前相比，脚部浮肿的减少量达到 213 mL 以上"},"steps":[{"text":"把手伸进袜子里，捏住脚跟的部分"},{"text":"就那样把袜子翻过来，对折成两半"},{"text":"上下确认，把袜口撑开，从脚尖开始套进去"},{"text":"最后把翻过来的那部分翻回正面"}],"notices":[{"level":"info","text":"这是对能感觉到浮肿的被试测得的结果"},{"level":"info","text":"节目请以站立工作为职业的警备会社（保安公司）人员配合，实测了弹性裤袜（弹力袜）的效果"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"compression-stockings-contraindication","source":{"anchor":"这条底线不能碰"},"name":"这些人别穿弹力袜","remind":{"text":"糖尿病患者，以及走路时小腿肚会痛、怀疑是足梗塞的人，请不要使用弹力袜。"},"effect":null,"steps":[{"text":"糖尿病患者，以及走路时小腿肚会痛、怀疑是足梗塞的人，请不要使用弹力袜。"}],"notices":[{"level":"with-doctor","text":"具体请咨询专门处理下肢静脉瘤的血管外科等医生。"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"booklet-clinical-gaps","source":{"anchor":"册子没有说的几件事"},"name":"册子没写清的四件事","remind":{"text":"以上缺口都只能以临床医生意见为准"},"effect":null,"steps":[{"text":"册子没有给出 ABI 的正常值范围或诊断阈值"},{"text":"没有给出弹力袜应该选几毫米汞柱压力"},{"text":"没有给出浮肿的观察时长或复查间隔"},{"text":"弹力袜那组实测只报了浮肿量的减少，没有报人数、平均值和对照组的设置"},{"text":"以上缺口都只能以临床医生意见为准。"}],"notices":[{"level":"with-doctor","text":"以上缺口都只能以临床医生意见为准。"},{"level":"info","text":"只给了「脚的血压低于手臂就值得怀疑」这一条定性判断"}],"articlePath":"the-savvy-life-manual/body-care/foot-pain.md","articleTitle":"脚的 SOS 疼痛与浮肿：三个自查 + ABI 检查","articleKind":"condition"},{"id":"toe-exercise","source":{"anchor":"脚趾锻炼"},"name":"每天张合脚趾 15 次","slot":"anytime","remind":{"text":"每天至少 15 次，缓慢进行脚趾闭合和展开"},"effect":{"text":"锻炼脚趾可以增强脚部抓地力，带来多种好处，包括防止扭伤、提高平衡能力和增强步行速度。而做过脚趾训练的老人跌倒风险显著下降"},"dose":[{"value":15,"unit":"次","what":"脚趾闭合和展开"}],"duration":{"basis":"unknown"},"steps":[{"id":"prep","text":"你可以选择任何姿势进行训练。初期可以坐在椅子上，脚后跟着地，脚趾稍微抬起，这样更容易掌握训练要领。","images":["media/750e5cff302d62aa09150a073852dc106ce17862308366ed2da2ca69b8cac74f.png"]},{"id":"open-close","text":"每天至少 15 次，缓慢进行脚趾闭合和展开说明书特意强调：目的不是凑够次数，而是有意识地、慢慢地活动脚趾才有效","images":["media/d04a5637404ae8f2eec8526548f03b309d1fe13b320a9a0920366c77bf6adc32.png"]},{"id":"assist","text":"做不标准的时候有专门的补救法：蜷成「拳」弯不过去，就用手帮忙；张开时合不拢，就把手指插进脚趾之间辅助"},{"id":"towel","text":"说明书另有一个应用动作是毛巾抓握——用脚趾把毛巾往自己这边拉拢，两个人以上比谁拉得快更好玩","images":["media/5c5492e07e726355ed2b9da336d81d6c3d9fb85de36db29e3a32b1fd333f960d.png"]}],"cautions":[{"level":"stop","text":"小腿抽筋或感到疼痛就立刻停"}],"variants":{"busy":{"include":["open-close"]}},"articlePath":"the-savvy-life-manual/body-care/foot.md","articleTitle":"脚趾无力、走路不稳？先练脚的握力"},{"id":"frailty-self-checks","source":{"anchor":"两项自我检查"},"name":"先做戒指圈和自查表","slot":"anytime","remind":{"text":"先做戒指圈测试，再按说明圈出符合的题目"},"effect":null,"steps":[{"text":"用拇指和食指比出一个「戒指圈」。卷起非惯用腿的裤脚，脚后跟踩在地面上，弯腰向前。膝盖请保持 90 度。让手的拇指朝后，把戒指圈套在小腿肚最粗的位置。"},{"text":"刚好套进去：肌肉量充足的可能性高。套不进去、有空隙：肌肉量已经减少的可能性较高，值得重新审视健康状态和生活习惯。"},{"text":"营养（第 1～2 项）：和差不多同龄的同性相比，有没有在吃健康的食物？蔬菜料理和主菜（肉或鱼）是否两样都每天吃 2 次以上？口部（第 3～4 项）：像「鱿鱼丝」「腌渍黄瓜」这种硬度的东西还能正常咬断吗？喝茶或喝汤会不会呛到？第 3 项答「否」提示可能存在口腔衰弱；第 4 项答「是」则提示误咽风险变高。运动（第 5～7 项）：有没有每周 2 天以上、持续 1 年以上地做一次 30 分钟以上、会出汗的运动？日常生活中有没有每天 1 小时以上的步行或同等身体活动？和差不多同龄的同性相比，自己走路的速度算快吗？社会性·心理（第 8～11 项）：比起去年，外出的次数减少了吗？每天有 1 次以上和别人一起吃饭吗？自己是不是活力满满？最在意的是，是不是总丢三落四？"},{"text":"2 个圈以下：低3～4 个圈：中5 个圈以上：高手册的建议是：哪怕只把圈数减少 1 个，也值得回头重新审视健康状态和生活习惯。"}],"cautions":[{"level":"with-doctor","text":"说明书特别写明，这一项的建议要先看过牙医——在牙医评估之后，再有意识地把带咀嚼难度的食材加进饭里。（原文：「歯科医に診てもらった上で、食事にも、あえてかみごたえのある食材を入れていきましょう」）"}],"articlePath":"the-savvy-life-manual/body-care/frailty.md","articleTitle":"衰弱了怎么办？戒指圈自测 + 每天 15 分钟训练"},{"id":"frailty-exercise-safety","source":{"anchor":"开始前的安全事项"},"name":"开练前先确认安全","slot":"anytime","remind":{"text":"开始训练前先检查安全条件"},"effect":null,"steps":[{"text":"凡是手要扶的动作，都用墙、桌子等不会移动的物品；要用椅子时，选不带脚轮、不会旋转的稳定椅子。"},{"text":"运动前检查地面有没有东西，以免踩到摔倒。在不易滑的地面做，穿有防滑的袜子，或赤脚进行。"},{"text":"运动前先补充水分；饮酒后请不要做。"},{"text":"手册为多数动作另附了「温柔版」，效果相同，按自己的状态挑着用。"}],"cautions":[{"level":"with-doctor","text":"有基础疾病、对身体状况感到不安的人，请在咨询主治医生后，在不勉强的范围内进行。"},{"level":"info","text":"已经因为基础疾病接受医生运动指导的人，请遵从该指导。"},{"level":"with-doctor","text":"膝盖、腰等关节疼痛的人，同样要先咨询医生。"},{"level":"stop","text":"运动中或运动后出现疼痛、过度疲劳等身体变化时，立即中止。"}],"articlePath":"the-savvy-life-manual/body-care/frailty.md","articleTitle":"衰弱了怎么办？戒指圈自测 + 每天 15 分钟训练"},{"id":"frailty-persistence-and-nutrition","source":{"anchor":"怎么坚持下去，以及吃些什么"},"name":"每天 15 分钟训练 + 营养","slot":"anytime","remind":{"text":"按手册安排练习节奏，并关注日常营养"},"effect":{"text":"节目里每天做的人，约一半说「一开始很难，但坚持 1 个月后就变得轻松了」，也有人在 1～2 个月里感到爬楼梯上下变得更方便。"},"dose":[{"value":1,"unit":"克/公斤/天","what":"健康人每日每公斤体重蛋白质最低参考量"},{"value":1.2,"valueMax":1.5,"unit":"克/公斤/天","what":"衰弱者每日每公斤体重蛋白质建议"}],"steps":[{"text":"固定时间做：像「早上 9 点」「晚饭后」，挑一个自己固定在家的时间。"},{"text":"有计划地休息：把每周固定某一天设为休息日，更有节奏感。"},{"text":"把运动可视化：运动当天在日历上画个圈，动力会更容易积累。"},{"text":"找人一起做：和家人、朋友一起，互相鼓励更容易坚持。"},{"text":"蛋白质：维持肌肉量与肌力的基础。摄取不足会让肌肉的量和质都下降。"},{"text":"维生素 D：对骨骼发育和维持肌力不可或缺，长期不足会推高骨折与跌倒风险。除了从富含维生素 D 的鱼类摄取，日光浴时紫外线也能在皮肤中合成维生素 D，所以适度的日晒是推荐做法。"},{"text":"一天三餐，留意食品的多样性——营养素是协同起作用的，蛋白质也在持续被分解，所以三餐吃得多样才有足够营养；以及与其独自吃饭，不如与人同桌——和别人愉快地用餐不但维护心理健康，还能带动食欲、让人吃到更多种食物。"}],"articlePath":"the-savvy-life-manual/body-care/frailty.md","articleTitle":"衰弱了怎么办？戒指圈自测 + 每天 15 分钟训练"},{"id":"check-glasses-eye-effort","source":{"anchor":"远近都看得清的眼镜反而更累：8 成的人戴错了"},"name":"判断眼镜合不合适","slot":"anytime","remind":{"text":"判断眼镜是否合适时，不要只看看得清，还要看眼睛是否少出力"},"effect":null,"steps":[{"text":"眼镜明明验了、配了，看东西也清楚，可一天下来就是眼睛酸、脖子硬、太阳穴疼。这不一定是用眼过度——这副眼镜本身可能一直在逼你的眼睛用力。"},{"text":"眼镜明明验了、配了，看东西也清楚，可一天下来就是眼睛酸、脖子硬、太阳穴疼。眼科医梶田雅義看过 4 万人以上的眼睛，报告称 8 成的人戴着不合适的眼镜。"}],"articlePath":"the-savvy-life-manual/body-care/glasses.md","articleTitle":"远近都看得清的眼镜反而更累：8 成的人戴错了"},{"id":"watch-ciliary-muscle-strain","source":{"anchor":"不对的眼镜，让肌肉一直绷着"},"name":"眼镜不合会让眼睛累","slot":"anytime","remind":{"text":"判断眼镜是否合适时，留意睫状肌是否一直处在负担状态"},"effect":null,"steps":[{"text":"睫状肌就是负责调节焦距的那块肌肉。"},{"text":"可说明书指出，现代生活中看近距离的时间被大幅拉长，看远处的时间反而很短——一副按远视做好的镜片，被拿去承担绝大部分的近距离用眼需求。"},{"text":"于是疲劳会攒成一系列身体不适：眼疲劳、肩周僵硬、头痛、头晕。这几种不适同时出现、又查不出别的原因时，镜片本身值得怀疑。"}],"articlePath":"the-savvy-life-manual/body-care/glasses.md","articleTitle":"远近都看得清的眼镜反而更累：8 成的人戴错了"},{"id":"confirm-needed-viewing-distance","source":{"anchor":"配镜时最常踩的坑"},"name":"配镜别只测远处视野","slot":"anytime","remind":{"text":"配镜测试镜片时，不要只检查远处视野"},"effect":null,"steps":[{"text":"说明书把这种做法称为配镜环节里最常被踩的坑：「必要的距离没有看」。"},{"text":"节目组实测了一天的注视距离，发现在眼科界被归为远距离的 5 米以上注视时间，一天只有 62 分钟。剩下的时间，眼睛几乎都在近距离用。"},{"text":"也就是说，一副为远距离配的眼镜，被人用来看手机和电脑——睫状肌要为此持续付出更多。"}],"articlePath":"the-savvy-life-manual/body-care/glasses.md","articleTitle":"远近都看得清的眼镜反而更累：8 成的人戴错了"},{"id":"measure-eye-burden-by-use","source":{"anchor":"让眼睛少出力：测一次负担度"},"slot":"anytime","remind":{"text":"去眼科或眼镜店前，先确认能否按实际用途测睫状肌负担度"},"effect":null,"steps":[{"text":"近几年出现了一种叫调节功能解析装置的检测设备，能测量睫状肌的负担程度，眼科和眼镜店已经开始引进。通过官网或电话确认对方有没有这台装置。"},{"text":"装置不常见时，眼科医梶田雅義给的挑选建议是：擅长斜视和弱视的眼科，通常也是眼镜知识比较丰富的眼科。可以先看医院官网确认。"},{"text":"准确说明这副眼镜是拿来做什么的——近距离工作用、驾驶用还是看远用，医生的判断会完全不同。"},{"text":"装上调节好的测试镜片后再确认。平时看近处时间长的人，一定要确认必要的视距，不能只测远处。"}],"articlePath":"the-savvy-life-manual/body-care/glasses.md","articleTitle":"远近都看得清的眼镜反而更累：8 成的人戴错了"},{"id":"clean-lenses-with-water","source":{"anchor":"镜片脏了用水洗，不是用布擦"},"slot":"anytime","remind":{"text":"清洁镜片时先用流水冲掉砂粒，再分别用纸巾吸水和用擦镜布去油"},"effect":null,"dose":[{"value":1,"unit":"个月","what":"擦镜布手洗间隔"}],"steps":[{"text":"用流水把正反两面都彻底冲干净，这一步不能省。"},{"text":"水珠用纸巾吸掉。"},{"text":"油污交给擦镜布处理。"},{"text":"擦镜布本身也要洗：它也会积灰，建议一个月手洗一次。"}],"cautions":[{"level":"stop","text":"说明书这一页讲的是清洁，结论有点反直觉：不要用眼镜布擦镜片。"},{"level":"info","text":"镜片表面附着肉眼看不见的细小砂粒和铁粉。察觉不到它们、直接把布压上去来回擦，这些颗粒就会被推着划进镜片表面。"}],"articlePath":"the-savvy-life-manual/body-care/glasses.md","articleTitle":"远近都看得清的眼镜反而更累：8 成的人戴错了"},{"id":"seek-eye-care-for-strain","source":{"anchor":"出现这些不适，先看眼科"},"name":"眼疲劳先看眼科","slot":"anytime","remind":{"text":"出现眼疲劳、肩周僵硬、头痛、头晕时先看眼科"},"effect":null,"steps":[{"text":"这些症状出现时，先别急着买新镜片，去眼科查一下。"},{"text":"找医生时，把日常真实的注视距离说清楚是最有用的一步：一天里看手机多久、看电脑多久、看远处多久。"},{"text":"看诊当天如果常去的眼镜店或眼科没有调节功能解析装置，就按上面说的方式确认能测睫状肌负担度的地方。"},{"text":"验光配镜时只确认「远处看不看得清」是不够的。描述用途、确认必要的视距，比任何一次单独的视力检查都更能决定这副眼镜是否合适。"}],"cautions":[{"level":"with-doctor","text":"这些症状出现时，先别急着买新镜片，去眼科查一下。"}],"articlePath":"the-savvy-life-manual/body-care/glasses.md","articleTitle":"远近都看得清的眼镜反而更累：8 成的人戴错了"},{"id":"glaucoma-silent-progression","source":{"anchor":"青光眼不是老花眼：九成人察觉不到视野缺损"},"name":"青光眼悄悄进展","remind":{"text":"青光眼早期可能没有自觉症状，不要只靠视力表判断。"},"effect":null,"steps":[{"text":"青光眼最反直觉的地方不是它有多常见，而是它坏掉的不是视力。"},{"text":"早期发现极其困难。"},{"text":"日本估计全国患者约 490 万人，40 岁以上每 20 人中有 1 人，70 岁以上每 10 人中有 1 人以上；患者中约 9 成还没察觉到自己有病。"},{"text":"最坏会失明"}],"notices":[{"level":"info","text":"视力表上分数正常，不等于眼睛没问题。"}],"articlePath":"the-savvy-life-manual/body-care/glaucoma.md","articleTitle":"青光眼不是老花眼：九成人察觉不到视野缺损","articleKind":"condition"},{"id":"glaucoma-visual-field-loss","source":{"anchor":"它拿走的是视野，不是视力"},"remind":{"text":"青光眼造成的是视野缺损。"},"effect":null,"steps":[{"text":"眼球深处有视网膜，视网膜里有像丝线一样的视网膜神经纤维，绕了整整 100 万条，负责把进入眼睛的光线信息传给大脑。"},{"text":"当房水过多等原因让眼压升高，压力就会集中在眼球里唯一敞开的那个出口——视网膜神经纤维穿过的洞。"},{"text":"压力持续压在那里，筛状板就会变形；变形的筛状板反过来挤压神经纤维，输送能量的通路被堵住，神经随之坏死。"},{"text":"有报告指出，青光眼到了中期，眼里的神经已经消失接近一半，而自觉症状要过了中期才出现。"}],"notices":[{"level":"info","text":"这就是它难被发现的原因。"}],"articlePath":"the-savvy-life-manual/body-care/glaucoma.md","articleTitle":"青光眼不是老花眼：九成人察觉不到视野缺损","articleKind":"condition"},{"id":"glaucoma-brain-completion","source":{"anchor":"为什么会察觉不到"},"name":"青光眼为何察觉不到","remind":{"text":"视野缺损可能被双眼和大脑补全。"},"effect":null,"steps":[{"text":"大脑其实一直在做这种补全，与生病无关。"},{"text":"A（未经任何加工的原图）占 26%C 占 4%而 B 和 D 这两张视野缺得很明显的，各占 0%"},{"text":"E（有一处轻微模糊）的最多，占 54%"},{"text":"每个人眼睛里本来就有称作\"盲点\"的视野缺失区，只是被大脑用周围的信息补上了。"},{"text":"这是活下去所必需的机制，代价就是青光眼开始发作后，缺损照样被填平，人就发现不了。"}],"notices":[{"level":"info","text":"大脑其实一直在做这种补全，与生病无关。"}],"articlePath":"the-savvy-life-manual/body-care/glaucoma.md","articleTitle":"青光眼不是老花眼：九成人察觉不到视野缺损","articleKind":"condition"},{"id":"glaucoma-blind-spot-experience","source":{"anchor":"亲手体会一次大脑的补全"},"remind":{"text":"遮住右眼，用左眼注视瓢虫并前后移动图，找到盲点。"},"effect":null,"steps":[{"text":"先用手遮住右眼"},{"text":"左眼看图中的红色瓢虫"},{"text":"保持注视，慢慢把图靠近或移远"},{"text":"某一刻四瓣草会突然消失，那个位置就是你的盲点。"},{"text":"草消失时画面上并没有破个洞，四瓣草仍然被周围的图案填满。"},{"text":"说明书提示，如果小图上做不出来，可以用卷末附的大尺寸图再试一次。"}],"notices":[{"level":"info","text":"草消失时画面上并没有破个洞，四瓣草仍然被周围的图案填满。"}],"articlePath":"the-savvy-life-manual/body-care/glaucoma.md","articleTitle":"青光眼不是老花眼：九成人察觉不到视野缺损","articleKind":"condition"},{"id":"glaucoma-diagnosis-treatment","source":{"anchor":"检查、治疗与就诊"},"remind":{"text":"即使一张自查表都没命中，只要年满 40 岁，说明书仍建议考虑做眼科检查，这些检查保持一年一次左右的定期节奏很重要。"},"effect":null,"steps":[{"text":"诊断青光眼可以做的不止眼压检查：还有查视野缺损的视野检查、看视网膜与神经层断面的光干涉断层计检查（OCT），能精密测量神经层的厚度。"},{"text":"说明书特别推荐记住眼底检查拍摄眼球深处的图像，绝大多数眼科都能做，而且能相对较早地看出神经是否已经受损。"},{"text":"治疗上，青光眼唯一的治疗是降眼压（正常眼压青光眼同样如此），主要手段是眼药，基本上要终身持续，并定期检查确认没有进展。"},{"text":"眼压降得不好时，会把2 到 4 种眼药组合使用；眼药控制不住进展，还有手术降眼压的办法。"},{"text":"持续规范地治疗，可以把病情进展放慢。"},{"text":"想详细诊察的话，眼科专科医生是推荐选择，可从日本眼科学会网站查询。"}],"notices":[{"level":"with-doctor","text":"想详细诊察的话，眼科专科医生是推荐选择，可从日本眼科学会网站查询。"},{"level":"seek-care","text":"等到自己觉得\"看不清\"，常常已经过了中期。"}],"articlePath":"the-savvy-life-manual/body-care/glaucoma.md","articleTitle":"青光眼不是老花眼：九成人察觉不到视野缺损","articleKind":"condition"},{"id":"post-meal-leg-movement","source":{"anchor":"「ちょっと運動」：饭后 15～30 分钟起，1～2 分钟"},"name":"饭后动腿 1～2 分钟","slot":"anytime","remind":{"text":"饭后 15～30 分钟开始，做 1～2 分钟的上下楼梯或快走"},"effect":{"text":"血液中的糖是在肌肉活动时被使用的人体中最大的肌肉是大腿活动大腿肌肉，目的是高效消耗饭后升上来的糖"},"dose":[{"value":2,"unit":"层","what":"上下楼梯的参考层数"},{"value":1,"valueMax":2,"unit":"分钟","what":"每次运动时长的"},{"value":30,"unit":"分钟","what":"重复运动的建议间隔"}],"duration":{"basis":"quote","sec":60},"steps":[{"text":"从饭后 15～30 分钟开始"},{"text":"饭后上下约 2 层楼梯的台阶或在走廊里快走"},{"text":"运动时间 1～2 分钟即可"},{"text":"饭后 2 小时之间，每 30 分钟做一次"},{"text":"即使不用楼梯，做深蹲、快走，或者只是站着，也有效果"},{"text":"能做到膝盖弯成 90 度就一次跨两级最好身体略向前倾、重心放在大腿上会更有效"},{"text":"尽量少弯膝盖注意不要发出声响、有意识地使用大腿肌肉"}],"cautions":[{"level":"stop","text":"对上下楼梯感到不安的人不要勉强"},{"level":"with-doctor","text":"餐后血糖超过 180mg/dL 就需要注意如果你有这种感觉，可以带着这份记录去咨询医生。"},{"level":"info","text":"一般健康体检测的是空腹血糖这种餐后才出现的升高平时很难察觉"},{"level":"with-doctor","text":"餐后高血糖若长期放着不管，血液中多余的糖会使糖化继续推进"},{"level":"with-doctor","text":"想去测自己的 AGE 值请咨询主治医生要使用 24 小时血糖监测设备使用设备前请与主治医生或医疗机构商量"}],"articlePath":"the-savvy-life-manual/body-care/glycation.md","articleTitle":"糖化的自查：10 项检查表 + 饭后 1～2 分钟"},{"id":"daily-water-and-milk","source":{"anchor":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},"name":"多喝水加一杯牛奶","slot":"anytime","remind":{"text":"今天按目标饮水，并安排一杯牛奶"},"effect":null,"dose":[{"value":2000,"valueMax":3000,"unit":"毫升","what":"每日饮水目标范围"},{"value":1,"unit":"杯","what":"每日牛奶份量"}],"steps":[{"text":"充足饮水有助于促进尿酸通过尿液排出，是最基本、最有效的措施之一。"},{"text":"低脂牛奶和酸奶与尿酸水平改善相关（具体幅度各研究不一，方向可信、量级不统一）。"}],"cautions":[{"level":"info","text":"注意这是「吃得多的比吃得少的」相对差距，不是「每天喝 250 毫升就能减半」，而且是观察性研究、只能说明相关。"}],"notices":[{"level":"info","text":"尿酸值超过 7.0 mg/dL 就诊断为高尿酸血症说明书给的溶解结晶目标更保守，是 6.0 mg/dL 以下（据《高尿酸血症·痛风的治疗指南 第3版》）。"},{"level":"info","text":"其中的酪蛋白和乳清蛋白具有抑制尿酸生成和促进排泄的作用。"},{"level":"info","text":"一项跟踪 4.7 万名男性 12 年的队列研究发现，乳制品摄入最高的一组比最低的一组痛风风险低约 44%。"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"address-uric-acid-excretion","source":{"anchor":"控制高尿酸，从认识根本原因开始"},"name":"控体重改善尿酸代谢","slot":"anytime","remind":{"text":"今天从改善排泄与代谢入手，而不只靠限制高嘌呤食物"},"effect":null,"steps":[{"text":"控制体重、改善代谢状态，并限制酒精摄入"},{"text":"减少内脏脂肪的积聚"},{"text":"控制体重、改善代谢状态，并限制酒精摄入"}],"notices":[{"level":"info","text":"尿酸排泄减少才是高尿酸血症的主要原因，而其背后则与胰岛素抵抗和乳酸积聚密切相关。"},{"level":"info","text":"只有约两成来自饮食，剩下八成是体内自己产生的"},{"level":"info","text":"通常与内脏脂肪过多有关，会抑制肾脏对尿酸的排泄功能。"},{"level":"info","text":"在酒精代谢过程中大量产生，会与尿酸竞争排泄路径，进一步加重尿酸潴留。"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"drink-coffee","source":{"anchor":"推荐的摄入"},"name":"按推荐量喝咖啡","slot":"anytime","remind":{"text":"今天安排咖啡饮用"},"effect":null,"steps":[{"text":"值得注意的是，无论是含咖啡因还是脱咖啡因的咖啡，都可能带来益处。"}],"notices":[{"level":"info","text":"咖啡对血尿酸水平影响的机制尚未明确。"},{"level":"info","text":"咖啡中的咖啡因 (1,3,7-三甲基黄嘌呤) 抑制黄嘌呤氧化酶，增加肾血流量，改善尿酸盐通过尿路排泄；"},{"level":"info","text":"含咖啡因和脱咖啡因的咖啡都含有绿原酸，可以改善胰岛素抵抗，从而降低血尿酸水平；"},{"level":"info","text":"咖啡因可以降低痛风的风险。"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"eat-cherries","source":{"anchor":"推荐的摄入"},"name":"每天吃樱桃","slot":"anytime","remind":{"text":"今天食用樱桃，尤其是 Montmorency 品种"},"effect":null,"steps":[{"text":"樱桃 (尤其是 Montmorency 品种) 可以通过促进尿排泄来降低血尿酸水平。"}],"notices":[{"level":"info","text":"酸樱桃（含有特别高的花青素，被认为对健康有很多好处。）与别嘌呤醇结合可能具有互补作用。"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"limit-red-meat-and-offal","source":{"anchor":"建议限制的摄入"},"name":"少吃红肉内脏和香肠","slot":"anytime","remind":{"text":"今天减少红肉、内脏和香肠制品"},"effect":null,"steps":[{"text":"食用红肉 (牛肉、羊肉、猪肉) 会带来更高的痛风风险"},{"text":"在任何情况下都应该鼓励食用，也就是说不用担心植物嘌呤。"}],"notices":[{"level":"info","text":"其富含膳食纤维、维生素和矿物质，不影响血尿酸水平"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"limit-seafood","source":{"anchor":"建议限制的摄入"},"name":"少吃甲壳类和贻贝","slot":"anytime","remind":{"text":"今天减少海鲜，尤其是甲壳类和贻贝"},"effect":null,"dose":[{"value":1,"valueMax":2,"unit":"次/周","what":"建议鱼类食用频次范围"}],"steps":[{"text":"海鲜 (特别是甲壳类和贻贝) 会增加血尿酸水平，从而增加痛风的风险，因此应少吃。"},{"text":"建议定期食用鱼类 (每周 1 - 2 次) 作为健康饮食的一部分，也有助于避免心血管疾病。"},{"text":"包括脂肪较多的鱼类，如鲭鱼和沙丁鱼以及所有的鱼皮，从血管健康的角度来看是可以吃的。"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"limit-alcohol","source":{"anchor":"建议限制的摄入"},"name":"每天酒精不超过 20～25 克","slot":"anytime","remind":{"text":"每天酒精不超过 20～25 克"},"effect":null,"dose":[{"value":20,"valueMax":25,"unit":"克","what":"每日酒精上限范围"}],"duration":{"basis":"derived","sec":1800,"formula":"30 分钟 × 60 秒 = 1800 秒"},"steps":[{"text":"啤酒和烈酒尤其应该避免，而红葡萄酒增加痛风风险的可能性最小。"},{"text":"换算成酒大约是一杯（「オールワンの法則」）"},{"text":"第一杯用 30 分钟慢慢喝完"}],"cautions":[{"level":"stop","text":"不必靠多喝凑感觉。"}],"notices":[{"level":"info","text":"痛风的风险随着酒精摄入量的增加而增加；"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"limit-fructose","source":{"anchor":"建议限制的摄入"},"name":"避开含果糖饮料食品","slot":"anytime","remind":{"text":"今天避开含果糖饮料与高果糖食品"},"effect":null,"steps":[{"text":"含糖软饮料、果汁和高果糖食品会增加血尿酸水平，因此应尽量避免。"},{"text":"还应特别避免摄入富含果糖的果汁 (尤其是橙汁) 和富含果糖的甜水果 (如橙子或甜苹果)。"},{"text":"新鲜水果中含有的天然果糖风险较低，适量摄入是安全的。"}],"notices":[{"level":"info","text":"目前添加果糖食品几乎无处不在，方便食品尤其具有潜在的高风险；"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"three-control-methods","source":{"anchor":"说明书的三个控制术"},"name":"按情况选减重限酒补奶","slot":"anytime","remind":{"text":"今天按适用方向选择渐进减重、限酒或补牛奶"},"effect":null,"dose":[{"value":3,"unit":"%","what":"减重比例目标"},{"value":300,"unit":"千卡","what":"每日热量摄入缺口"},{"value":2,"unit":"个月","what":"连续坚持时长"},{"value":20,"valueMax":25,"unit":"克","what":"每日酒精上限范围"},{"value":1,"unit":"杯","what":"每日牛奶份量"}],"steps":[{"text":"3% 减肥（针对稍胖的人）——尿酸排不出去的关键是内脏脂肪，所以减重很重要；但急剧减肥反而会把尿酸顶上去。"},{"text":"每天少摄入 300 千卡、连续坚持 2 个月。"},{"text":"说明书为此专门做了一张「100 千卡削减表」，把各种食物对应的热量列成一张纸，方便对照。"},{"text":"一天的酒精量控制在 20～25 克以内，配合阿尔帕喝法。"},{"text":"每天一杯牛奶（针对排不出去的人）——酪蛋白 → 丙氨酸这条路径，见「每天一杯牛奶」一节。"}],"cautions":[{"level":"stop","text":"急剧减肥反而会把尿酸顶上去"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"moderate-exercise-when-uric-acid-high","source":{"anchor":"尿酸超过 7 的人，要额外注意两件事"},"name":"尿酸高时别剧烈运动","slot":"anytime","remind":{"text":"尿酸值超过 7 时，今天避免剧烈运动并分次补水"},"effect":null,"steps":[{"text":"强度以还能和旁边的人正常聊天为准"},{"text":"记得少量多次补水"}],"cautions":[{"level":"stop","text":"心率超过 100 的一次剧烈运动会产生大量乳酸，反而妨碍尿酸排出、拉高尿酸值；"}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"gout-when-to-seek-care","source":{"anchor":"什么时候该去医院"},"name":"核对痛风就医条件","slot":"anytime","remind":{"text":"今天核对就医条件；符合任一条就先看诊"},"effect":null,"steps":[{"text":"尿酸值超过 7，并且符合下面任一条的"},{"text":"已经得过痛风的人"},{"text":"尿酸值偏高已经持续5 年以上的人。"},{"text":"先去看诊（附近的内科或痛风专科门诊）"},{"text":"抽血和验尿能分辨自己属于哪一种，从而拿到对症的用药和生活方式指导；"},{"text":"进一步检查还能查出高尿酸血症常伴的各类合并症。"}],"notices":[{"level":"seek-care","text":"尿酸值超过 7，并且符合下面任一条的，说明书建议不要只靠改善生活方式，先去看诊（附近的内科或痛风专科门诊）："}],"articlePath":"the-savvy-life-manual/body-care/gout-prevention.md","articleTitle":"尿酸高、痛风？多喝水 + 每天一杯牛奶"},{"id":"read-fiber-score","source":{"anchor":"育菌卡：把膳食纤维换成看得见的分数"},"name":"读育菌卡的纤维分数","slot":"anytime","remind":{"text":"用育菌卡上的分数安排当天饮食"},"effect":null,"steps":[{"text":"把每种食材的膳食纤维含量换算成分数印在卡面上，让你像配卡组一样安排一天的饮食。"}],"articlePath":"the-savvy-life-manual/body-care/gut-bacteria.md","articleTitle":"育菌卡：把膳食纤维换成看得见的分数"},{"id":"follow-three-principles","source":{"anchor":"使用三原则"},"name":"每天额外加 6g 膳食纤维","slot":"anytime","remind":{"text":"在原有基础上每天额外加 6g 膳食纤维，轮换搭配不同食材，并每天至少用一张发酵卡"},"effect":null,"dose":[{"value":6,"unit":"g","what":"每天额外增加的膳食纤维量"}],"steps":[{"id":"add-extra-fiber","text":"每天额外加 6g 膳食纤维卡片不是让你少吃，而是让你在原有基础上多补一点。"},{"id":"rotate-different-foods","text":"尽量多搭配不同食材分数相同的食材轮换着吃，肠道菌群吃到的底物才丰富。"},{"id":"choose-fermented-card","text":"每天至少用一张\"发酵卡\"卡面带金边的，是发酵性膳食纤维含量高的食材，比如纳豆、黄豆粉、牛油果、香蕉）"},{"id":"read-circled-score","text":"卡片左上角的圆圈数字，就是该食材对应分量的膳食纤维量参考"}],"variants":{"busy":{"include":["add-extra-fiber","choose-fermented-card"]}},"articlePath":"the-savvy-life-manual/body-care/gut-bacteria.md","articleTitle":"育菌卡：把膳食纤维换成看得见的分数"},{"id":"refrigerate-for-one-point","source":{"anchor":"冷藏一夜，反而多一分"},"slot":"anytime","remind":{"text":"放进约4℃的冰箱放一晚而已大约各加 1 分冷藏过的食材要提前吃完，大约两天以内"},"effect":null,"duration":{"basis":"unknown"},"steps":[{"text":"整粒生燕麦（去壳、没压片，需先煮）＋白米白米土豆（蒸）红薯（烤）"},{"text":"下面这张对照表里，三种燕麦不是同一件东西：整粒生燕麦压片燕麦片燕麦糊"},{"text":"入冰箱前必须先放凉不能带着余温直接塞进去"},{"text":"放进约4℃的冰箱放一晚而已"},{"text":"冷藏过的食材要提前吃完，大约两天以内"}],"cautions":[{"level":"stop","text":"不能带着余温直接塞进去"},{"level":"stop","text":"冷藏过的食材要提前吃完，大约两天以内"}],"articlePath":"the-savvy-life-manual/body-care/gut-bacteria.md","articleTitle":"育菌卡：把膳食纤维换成看得见的分数"},{"id":"daily-one-point-guide","source":{"anchor":"全部 41 张卡片对照"},"name":"查日常小份的纤维分","slot":"anytime","remind":{"text":"按日常款的小分量查看对应分数，随手补入当天饮食"},"effect":null,"dose":[{"value":1,"unit":"分","what":"海藻（红藻，盒装）1 盒 40g 的对应分数"},{"value":1,"unit":"分","what":"鲜香菇（焯）1 根 20g 的对应分数"},{"value":1,"unit":"分","what":"真姬菇（焯）25g 的对应分数"},{"value":1,"unit":"分","what":"金针菇（焯）25g 的对应分数"},{"value":1,"unit":"分","what":"西兰花（焯）2 朵 30g 的对应分数"},{"value":1,"unit":"分","what":"南瓜（焯）菱形切 1 块 30g 的对应分数"}],"steps":[{"text":"这批卡片统一起 1 分，分量都很小，适合每天随手补："}],"articlePath":"the-savvy-life-manual/body-care/gut-bacteria.md","articleTitle":"育菌卡：把膳食纤维换成看得见的分数"},{"id":"review-safety","source":{"anchor":"安全提示"},"name":"加纤维前先核对安全","slot":"anytime","remind":{"text":"增加膳食纤维前先核对手术史、冷藏条件、食用时限和分数用途"},"effect":null,"steps":[{"text":"做过肠道相关手术的人增加膳食纤维前请先咨询医生。"},{"text":"冷藏加分的食材放凉后再冷藏，且要两天左右吃完不要久放。"},{"text":"分数只是相对参考，用于安排搭配，不等同于精确的营养摄入量。"}],"cautions":[{"level":"with-doctor","text":"做过肠道相关手术的人增加膳食纤维前请先咨询医生。"},{"level":"stop","text":"冷藏加分的食材放凉后再冷藏，且要两天左右吃完不要久放。"},{"level":"info","text":"分数只是相对参考，用于安排搭配，不等同于精确的营养摄入量。"}],"articlePath":"the-savvy-life-manual/body-care/gut-bacteria.md","articleTitle":"育菌卡：把膳食纤维换成看得见的分数"},{"id":"prevent-hair-hollowing","source":{"anchor":"头发干枯易断？温和洗发 + 泡沫护理，补蛋白质铁锌"},"name":"温和洗发防头发空心","slot":"anytime","remind":{"text":"洗头时减少摩擦并用泡沫护理，补足蛋白质、铁和锌，避免头发半干时入睡，并防紫外线和过高温度"},"effect":null,"steps":[{"text":"洗发时减少头发之间的摩擦、用泡沫来护理头发"},{"text":"营养上补足蛋白质、铁和锌"},{"text":"避免在头发半干的状态下入睡"},{"text":"紫外线、过热、烫发和染发同样伤发，所以该用遮阳伞和帽子"},{"text":"吹风机和卷发棒也别给太高温度"}],"cautions":[{"level":"info","text":"节目的实验给了个具体数字：反复用力洗头 5 次，大约六成的头发就出现了空洞"}],"articlePath":"the-savvy-life-manual/body-care/hair.md","articleTitle":"头发干枯易断？温和洗发 + 泡沫护理，补蛋白质铁锌"},{"id":"gentle-shampoo-steps","source":{"anchor":"洗发步骤"},"name":"温水预冲后泡沫轻洗","slot":"anytime","remind":{"text":"洗发前先梳理，再用温水预冲洗，最后用泡沫轻柔洗发并避免来回搓洗"},"effect":null,"duration":{"basis":"derived","sec":90,"formula":"1～1.5 分钟 × 60 秒/分钟 = 60～90 秒，按上限计 90 秒"},"steps":[{"text":"洗发前先用梳子梳理头发，避免打结。"},{"text":"用温水充分冲洗 1～1.5 分钟左右，洗净附着的灰尘和油脂，泡沫才起得干净。"},{"text":"使用泡沫轻柔地洗发，避免来回搓洗，以减少对头发的摩擦。"}],"articlePath":"the-savvy-life-manual/body-care/hair.md","articleTitle":"头发干枯易断？温和洗发 + 泡沫护理，补蛋白质铁锌"},{"id":"straighten-curly-hair","source":{"anchor":"把卷毛拉直"},"slot":"anytime","remind":{"text":"先喷水，再把卷发向内回转 180 度拉直并吹干，最后用冷风定型"},"effect":null,"steps":[{"text":"在头发上喷少量水。"},{"text":"用梳子贴住头发、梳齿朝下，向内回转 180 度把头发挑起拉直，同时用吹风机吹干。","images":["media/00af014a6f7241fa14b61df67049b02c2a8e987da8a00604eedacb84c59f679b.png"]},{"text":"最后用冷风定型，让拉直的形状保持得更久。"}],"articlePath":"the-savvy-life-manual/body-care/hair.md","articleTitle":"头发干枯易断？温和洗发 + 泡沫护理，补蛋白质铁锌"},{"id":"early-medication","source":{"anchor":"花粉过敏别等症状：提前用药平均改善 54%"},"name":"花粉过敏提前用药","remind":{"text":"花粉飞散前或症状刚出现时先处理，不要等症状变重；用药前咨询药剂师或医生"},"effect":{"text":"国内针对提前用药效果的研究显示，花粉过敏的各项症状平均改善 54%，多篇论文认可，指南也推荐。"},"steps":[{"text":"预防发作和防止重症化，首选是在花粉飞散前、症状刚出现时就用药，而不是等症状变重。用药是否适合提前开始、具体怎么服用，请先咨询药剂师或医生。"}],"notices":[{"level":"with-doctor","text":"并非所有花粉过敏的药都适合提前使用请咨询药剂师或医生，并严格遵守用法用量。"}],"articlePath":"the-savvy-life-manual/body-care/hay-fever.md","articleTitle":"花粉过敏别等症状：提前用药平均改善 54%","articleKind":"condition"},{"id":"early-histamine-action","source":{"anchor":"关键在\"早\"：组胺要抢\"座位\""},"name":"花粉药要尽早吃","remind":{"text":"组胺与受体结合后可引起打喷嚏、流鼻涕；为避免重症化应尽早用药"},"effect":null,"steps":[{"text":"花粉的变应原进到体内后，会扮演 SOS 信号，和组胺及其受体结合，于是出现打喷嚏、流鼻涕这类症状。"},{"text":"要避免重症化，重要的是阻止组胺和受体结合，办法就是尽早用药。"},{"text":"而在花粉飞散之前就吃药，药物成分会先和受体结合，把位置占住，组胺就结合不上去。"}],"notices":[{"level":"info","text":"症状严重时，是组胺已经占了受体这张\"座位\"；而在花粉飞散之前就吃药，药物成分会先和受体结合，把位置占住，组胺就结合不上去。"}],"articlePath":"the-savvy-life-manual/body-care/hay-fever.md","articleTitle":"花粉过敏别等症状：提前用药平均改善 54%","articleKind":"condition"},{"id":"february-medication-trigger","source":{"anchor":"给它一个记得住的时间点"},"name":"2 月 14 日前开始用药","remind":{"text":"把最迟 2 月 14 日设为用药提醒点，在吃巧克力之前完成"},"effect":null,"steps":[{"text":"看到 2 月 14 日相关的影像就提醒自己，把处方药或市售药的服用变成习惯，在吃巧克力之前完成。"},{"text":"看到 2 月 14 日相关的影像就提醒自己，把处方药或市售药的服用变成习惯，在吃巧克力之前完成。"}],"notices":[{"level":"with-doctor","text":"药物本身怎么选、怎么用，仍需咨询药剂师或医生。"}],"articlePath":"the-savvy-life-manual/body-care/hay-fever.md","articleTitle":"花粉过敏别等症状：提前用药平均改善 54%","articleKind":"condition"},{"id":"pollen-barrier-mask","source":{"anchor":"花粉挡住：15 位医生的票选，以及口罩里加一层"},"name":"用口罩挡花粉","remind":{"text":"优先用口罩避粉，并可在口罩里加一层过滤材料"},"effect":{"text":"普通不织布口罩大约能减少 70% 的花粉侵入；说明书介绍了环境省也推荐的内层口罩做法，作用是把花粉侵入压到 99%。"},"dose":[{"value":2,"unit":"枚","what":"纱布用量"}],"steps":[{"text":"说明书请以\"把花粉重症化降到零\"为目标的医疗团队里的 15 位医生投票，问哪种避粉方法最有效，排序如下：口罩花粉多的日子减少外出收进室内的衣物先抖掉花粉进家门之前先抖掉身上的花粉洗鼻"},{"text":"节目实测了第 3、4 两条：先抖掉花粉再进屋、先抖掉花粉再收衣物，确实能减少带入室内的花粉。"},{"text":"做法是用不织布口罩叠一层过滤材料："},{"text":"先在口罩里放 1 枚纱布，防止材料露出来"},{"text":"把棉叠好，再用另一枚纱布裹住"},{"text":"把裹好的这一块放在口罩鼻孔对应的位置"},{"text":"觉得呼吸困难时，可以把棉的厚度减半之类的调整。"}],"notices":[{"level":"info","text":"觉得呼吸困难时，可以把棉的厚度减半之类的调整。"}],"articlePath":"the-savvy-life-manual/body-care/hay-fever.md","articleTitle":"花粉过敏别等症状：提前用药平均改善 54%","articleKind":"condition"},{"id":"when-to-seek-care","source":{"anchor":"什么时候该去医院"},"name":"花粉过敏何时就医","remind":{"text":"症状已经影响生活时就诊耳鼻喉科或内科；想找更对口的医生时搜索日本过敏学会认定的专科医、指导医"},"effect":null,"steps":[{"text":"症状已经影响生活：说明书建议就诊耳鼻喉科或内科。"},{"text":"想找更对口的医生：过敏专科医生更合适，可从日本过敏学会（日本アレルギー学会）的网站搜索，学会认定的专科医、指导医分布在很多都道府县。"},{"text":"同时有严重的皮肤问题：伴随过度发红或干燥的，建议看皮肤科。"}],"notices":[{"level":"seek-care","text":"症状已经影响生活：说明书建议就诊耳鼻喉科或内科。"},{"level":"seek-care","text":"同时有严重的皮肤问题：伴随过度发红或干燥的，建议看皮肤科。"},{"level":"with-doctor","text":"用药是否适合提前开始、具体怎么服用，请先咨询药剂师或医生。"}],"segments":[{"id":"pregnancy","when":["pregnant"],"action":{"text":"先咨询医生再服用花粉过敏药"},"avoid":[{"text":"不要自行照搬别人的方案"}]}],"articlePath":"the-savvy-life-manual/body-care/hay-fever.md","articleTitle":"花粉过敏别等症状：提前用药平均改善 54%","articleKind":"condition"},{"id":"headache-care-thresholds","source":{"anchor":"头痛什么时候该去医院？每月吃药超 10 天别再忍"},"name":"头痛什么时候该就医","remind":{"text":"核对服药频率与头痛表现；出现异常或影响生活时，先咨询医生。"},"effect":null,"steps":[{"text":"每月服药 10 天以上有的药要 15 天以上"},{"text":"说不清自己属于哪种头痛疼痛和平时不同、格外剧烈头痛已经妨碍到生活"}],"notices":[{"level":"seek-care","text":"每周 2 天以上在吃市售镇痛药、说不清自己属于哪种头痛、疼痛和平时不同、格外剧烈、或者头痛已经妨碍到生活——这四类都该先去医院咨询一次。"},{"level":"with-doctor","text":"吃了 3～4 次症状还不见好，就带着这件事去咨询医生、牙医、药师或登录销售员（登録販売者）。"}],"articlePath":"the-savvy-life-manual/body-care/headache.md","articleTitle":"头痛什么时候该去医院？每月吃药超 10 天别再忍","articleKind":"condition"},{"id":"headache-self-check-signals","source":{"anchor":"该去医院了吗：四类自检信号"},"name":"头痛的四类自检信号","remind":{"text":"按用药频率、类型难辨、疼痛异常和生活影响进行自检；出现就医信号时咨询医疗机构。"},"effect":null,"steps":[{"text":"每周 2 天以上服用市售镇痛药每月服药 10 天以上，很可能已经是 MOH 了。即使还没到 10 天，每周 2 天以上服药，也处在「MOH 预备军」的状态，需要留意。"},{"text":"说不清自己的头痛到底怎么回事不同类型的头痛对策完全不同，所以别自己判断，交给专科医生诊断。"},{"text":"和平时不同、疼痛剧烈的头痛可能涉及蛛网膜下腔出血等关乎生命的疾病，请尽早就诊。"},{"text":"只要头痛已经妨碍到生活，就属于治疗对象。请先去医疗机构咨询一次。"}],"notices":[{"level":"seek-care","text":"和平时不同、疼痛剧烈的头痛可能涉及蛛网膜下腔出血等关乎生命的疾病，请尽早就诊。"},{"level":"with-doctor","text":"不同类型的头痛对策完全不同，所以别自己判断，交给专科医生诊断。"}],"articlePath":"the-savvy-life-manual/body-care/headache.md","articleTitle":"头痛什么时候该去医院？每月吃药超 10 天别再忍","articleKind":"condition"},{"id":"migraine-care-seeking-statistics","source":{"anchor":"日本人几乎不去医院：20% 对 86%"},"name":"偏头痛的就诊率","remind":{"text":"查看偏头痛就诊率对比与忍耐倾向数据。"},"effect":null,"steps":[{"text":"英国 86%法国 71.5%美国 69%加拿大 64%瑞典 56%中国 52%日本 20%"},{"text":"因偏头痛去医疗机构就诊的日本人只有约 20%，在国际比较里是最低的。原因之一被认为是国民性里那股「能忍就忍」的劲。制药公司做的「日本人头痛对策排行榜」里，第 1 名是「忍耐」，占 55.9%。"}],"notices":[{"level":"info","text":"因偏头痛去医疗机构就诊的日本人只有约 20%，在国际比较里是最低的。制药公司做的「日本人头痛对策排行榜」里，第 1 名是「忍耐」，占 55.9%。"}],"articlePath":"the-savvy-life-manual/body-care/headache.md","articleTitle":"头痛什么时候该去医院？每月吃药超 10 天别再忍","articleKind":"condition"},{"id":"single-leg-stand","source":{"anchor":"第 3 位：单脚站立"},"name":"扶稳单脚站立","slot":"anytime","remind":{"text":"扶稳后抬起一只脚并按原定时间保持"},"effect":{"text":"有防止跌倒的效果"},"dose":[{"value":5,"unit":"cm","what":"抬脚高度","approximate":true},{"value":30,"valueMax":60,"unit":"秒","what":"保持时长","derived":{"formula":"原文 30 秒到 1 分钟；1 分钟 = 60 秒，所以是 30～60 秒"}}],"steps":[{"text":"先做好防跌倒的准备：务必在椅子或墙等可以扶住的地方备好手，再开始。椅子必须是稳固的。"},{"text":"双手放在腰上，眼睛睁开，把一只脚抬高约 5 cm。"},{"text":"姿势要求是支撑脚大脚趾的根部、肚脐、鼻尖连成一条直线。"},{"text":"保持 30 秒到 1 分钟，左右分别做"},{"text":"撑不住单脚站的人，就在椅子等处轻轻搭着手练习"}],"articlePath":"the-savvy-life-manual/body-care/health-gymnastics-2026.md","articleTitle":"健康体操 2026 改订版：三招与做法"},{"id":"calf-raise","source":{"anchor":"第 2 位：提踵（calf raise）"},"name":"扶稳提踵","slot":"anytime","remind":{"text":"扶稳后用小腿把脚跟上下提放"},"effect":{"text":"有防止跌倒的效果"},"dose":[{"value":3,"unit":"秒","what":"脚跟上下完成每侧所需时间"},{"value":10,"unit":"次","what":"每组次数"}],"steps":[{"text":"先做好防跌倒的准备：务必准备可以扶住的地方。椅子必须是稳固的。"},{"text":"轻轻把手搭在椅背上"},{"text":"双脚打开与肩同宽，脚尖朝前"},{"text":"像被垂直向上拉一样抬起脚跟"},{"text":"脚跟的上下以每侧约 3 秒的速度慢慢完成"},{"text":"次数以 10 次为 1 组，再按体力调整"},{"text":"想减轻就把脚跟抬得低一点"},{"text":"想加强就利用台阶之类的高度差，把脚跟往更低的下面压，但此时同样要扶着扶手或墙以免跌倒"}],"articlePath":"the-savvy-life-manual/body-care/health-gymnastics-2026.md","articleTitle":"健康体操 2026 改订版：三招与做法"},{"id":"squat","source":{"anchor":"第 1 位：深蹲"},"name":"做深蹲","slot":"anytime","remind":{"text":"按正确姿势做深蹲，稳住躯干并伸直背部"},"effect":{"text":"对下半身施加较大负荷被认为有预防骨质疏松的好处"},"dose":[{"value":10,"unit":"次","what":"每组次数"},{"value":90,"unit":"度","what":"中等负荷时的膝盖弯曲角度","approximate":true},{"value":10,"unit":"秒","what":"椅式深蹲保持时长"}],"steps":[{"text":"双脚打开比肩略宽，脚尖朝前"},{"text":"为了保持平衡，把两臂向前伸出去"},{"text":"躯干轻轻用力稳住，背保持伸直，同时骨盆前倾，慢慢地把腰放下去，再慢慢站起来"},{"text":"次数以 10 次为 1 组，按体力调整"},{"text":"中等负荷时把膝盖弯到约 90 度；想加强就蹲到大腿与地面接近平行"},{"text":"完全不必专门当成体操，工作中或在家坐在椅子上、从椅子上站起来、上厕所时从马桶座上起落——每一次都慢慢坐下、慢慢站起来"},{"text":"坐在椅子上做深蹲，臀部即将碰到椅面时保持 10 秒，保持 10 秒后站起来，重复深蹲"}],"cautions":[{"level":"info","text":"体操过程中绝对不要憋住呼吸。"},{"level":"info","text":"以不勉强的次数进行"}],"articlePath":"the-savvy-life-manual/body-care/health-gymnastics-2026.md","articleTitle":"健康体操 2026 改订版：三招与做法"},{"id":"three-step-preparation","source":{"anchor":"做任何一个动作之前的三步准备"},"slot":"anytime","remind":{"text":"做动作前先激活深层肌肉并稳住躯干"},"effect":{"text":"身体内部的深层肌肉应当比表层肌肉先一点点启动、撑住脊椎"},"steps":[{"text":"脚跟、臀部、肩胛骨贴住墙面，直立地站好"},{"text":"墙面和腰之间留出大约一个手掌厚的缝"},{"text":"像把肚脐下方往里收一样轻轻用力，稳住躯干"}],"cautions":[{"level":"stop","text":"册子的红字前提：任何一个动作，只要身体出现疼痛就请中止。"}],"articlePath":"the-savvy-life-manual/body-care/health-gymnastics-2026.md","articleTitle":"健康体操 2026 改订版：三招与做法"},{"id":"one-month-consistency","source":{"anchor":"怎么才能坚持下去：先做满 1 个月"},"name":"先坚持满 1 个月","slot":"anytime","remind":{"text":"请先坚持 1 个月"},"effect":{"text":"「只要让他们做满 1 个月，就一定能感觉到某种效果，总之请先坚持 1 个月。」"},"dose":[{"value":1,"unit":"月","what":"建议坚持时长"}],"steps":[{"text":"做完一个动作就打一个 ○"},{"text":"做满 1 个月停掉也没关系，请轻松开始"},{"text":"绝对要扶着椅子或墙来做，不要跌倒"},{"text":"「下雨天今天就不出门了，但把这当作大自然的奖赏，喝杯咖啡、慢慢看看电视也不错」"},{"text":"绝不做勉强自己的事"}],"articlePath":"the-savvy-life-manual/body-care/health-gymnastics-2026.md","articleTitle":"健康体操 2026 改订版：三招与做法"},{"id":"iron-storage-self-check","source":{"anchor":"五条自测：你可能贮藏铁不足"},"name":"自测是否缺贮藏铁","slot":"anytime","remind":{"text":"如果符合的条目较多：在日常吃饭时有意识地补铁。"},"effect":null,"steps":[{"text":"睡了多久都恢复不了疲劳"},{"text":"上楼梯时经常气喘吁吁"},{"text":"指甲容易断裂、缺损、凹陷"},{"text":"特别想吃冰"},{"text":"夜里双腿躁动难眠（小腿发麻、虫爬感）"}],"cautions":[{"level":"with-doctor","text":"如果疲乏、失眠等症状明显且长期持续：请到附近的内科就诊。"}],"articlePath":"the-savvy-life-manual/body-care/iron.md","articleTitle":"验血没贫血却总疲劳？五条自查 + 每天补 3mg 铁"},{"id":"iron-daily-three-mg-plan","source":{"anchor":"每天补 3mg：一张可以照着点的铁活卡"},"name":"每天补 3mg 铁","slot":"anytime","remind":{"text":"早餐和晚餐把白米饭换成糙米饭，下午加餐吃烤红薯。"},"effect":null,"dose":[{"value":1,"unit":"碗","what":"每碗白米饭换成糙米饭"},{"value":200,"unit":"g","what":"下午加餐的烤红薯份量"},{"value":1.5,"unit":"mg","what":"烤红薯的补铁量"},{"value":3.2,"unit":"mg","what":"一天合计补铁量"}],"steps":[{"text":"早餐和晚餐的白米饭换成糙米饭：每碗从 0.15mg 升到 1mg，一天两碗净增约 1.7mg。"},{"text":"下午加餐吃一个烤红薯（200g）：再增 1.5mg。"},{"text":"红色＝血红素铁绿色＝非血红素铁黄色＝维生素 C"},{"text":"黄色＝维生素 C帮非血红素铁吸收吃绿卡食物时配一张黄卡最划算"}],"articlePath":"the-savvy-life-manual/body-care/iron.md","articleTitle":"验血没贫血却总疲劳？五条自查 + 每天补 3mg 铁"},{"id":"iron-recommended-intake","source":{"anchor":"推荐摄入量：补多少才算够"},"name":"按年龄查每日铁推荐量","slot":"anytime","remind":{"text":"查看铁推荐摄入量，既避免不足，也避免过量。"},"effect":null,"dose":[{"value":10.5,"unit":"mg","what":"15～49 岁女性每日铁推荐量","approximate":true}],"steps":[{"text":"日本铁推荐摄入量（mg）（日本人膳食营养素参考摄入量 2020 年版，厚生劳动省）"},{"text":"女性孕期与哺乳期在此基础上另加："}],"cautions":[{"level":"with-doctor","text":"贫血最常见的原因是「缺铁性贫血」。但也不排除其他原因——一旦被诊断为贫血，请咨询医生。"}],"segments":[{"id":"adult-menstruating-intake","when":["age:adult","menstruating"],"action":{"text":"查看女性月经期栏的铁推荐摄入量。"},"dose":{"text":"成年女性月经期每日铁推荐摄入量为 10.5～11mg。"}},{"id":"pregnancy-add-on","when":["pregnant"],"action":{"text":"孕期与哺乳期在基础推荐摄入量上另加铁。"},"dose":{"text":"孕早期另加 2.5mg，孕中晚期另加 9.5mg。"},"avoid":[{"text":"一旦被诊断为贫血，请咨询医生。"}]}],"articlePath":"the-savvy-life-manual/body-care/iron.md","articleTitle":"验血没贫血却总疲劳？五条自查 + 每天补 3mg 铁"},{"id":"iron-overload-liver-safety","source":{"anchor":"补过头也有代价：铁与肝脏"},"name":"补铁过多会伤肝","slot":"anytime","remind":{"text":"补铁时留意铁过剩风险；有肝脏疾病或 C 型肝炎的人，补铁前先咨询医生。"},"effect":null,"steps":[{"text":"日常吃饭摄入的铁，基本不会过量；"},{"text":"风险主要来自大量服用补铁类补充剂——有导致铁过剩症的风险（厚生劳动省 e-健康网）。"},{"text":"患有肝脏疾病、尤其是 C 型肝炎的人，补铁前务必咨询医生。"}],"cautions":[{"level":"info","text":"日常吃饭摄入的铁，基本不会过量；"},{"level":"with-doctor","text":"患有肝脏疾病、尤其是 C 型肝炎的人，补铁前务必咨询医生。"}],"articlePath":"the-savvy-life-manual/body-care/iron.md","articleTitle":"验血没贫血却总疲劳？五条自查 + 每天补 3mg 铁"},{"id":"hidden-iron-deficiency-awareness","source":{"anchor":"验血合格 ≠ 不缺铁：隐藏性贫血"},"name":"验血正常也要留意缺铁","slot":"anytime","remind":{"text":"验血未被判定为贫血时，也要留意隐藏性贫血。"},"effect":null,"steps":[{"text":"即使血液检查没有被判定为贫血，也仍有相当比例的人被列为铁不足；"},{"text":"按年龄段划分的贮藏铁不足比例（2009 年厚生劳动省国民健康・营养调查）："},{"text":"20 多岁女性中，大约一半属于这种「隐藏性贫血」状态——即处在「贫血预备军」阶段；"}],"cautions":[{"level":"with-doctor","text":"如果疲乏、失眠等症状明显且长期持续：请到附近的内科就诊。"}],"articlePath":"the-savvy-life-manual/body-care/iron.md","articleTitle":"验血没贫血却总疲劳？五条自查 + 每天补 3mg 铁"},{"id":"stored-iron-role","source":{"anchor":"贮藏铁：身体的备用铁仓库"},"name":"留意贮藏铁不足信号","slot":"anytime","remind":{"text":"出现肌肉疲乏无力、大脑烦躁失眠或肌肤干燥粗糙时，留意贮藏铁不足。"},"effect":null,"steps":[{"text":"食物中的铁大部分进入血液，成为血红蛋白的原料，负责把氧气运到全身。"},{"text":"暂时用不上的铁，则以「贮藏铁」的形式主要储存在肝脏等部位。"},{"text":"肌肉的能量生产大脑的神经传导物质生成皮肤的生成"},{"text":"一旦「贮藏铁」不足，所有这些需要铁作原料的生命活动都会卡顿，身体各处便开始出现各种不适：肌肉疲乏无力、大脑烦躁失眠、肌肤干燥粗糙。"}],"articlePath":"the-savvy-life-manual/body-care/iron.md","articleTitle":"验血没贫血却总疲劳？五条自查 + 每天补 3mg 铁"},{"id":"three-t-fixed-regimen","source":{"anchor":"越痒越想挠？3T 涂法压住伸展的痒神经"},"name":"用 3T 涂法涂保湿剂","slot":"anytime","remind":{"text":"用足量的保湿剂，每个部位涂 30 回，一天 2 次。"},"effect":null,"dose":[{"value":30,"unit":"回","what":"每个部位涂抹次数"},{"value":2,"unit":"次/天","what":"每天涂抹频率"}],"steps":[{"text":"用足量的保湿剂，每个部位涂 30 回，一天 2 次。它不是「多涂点试试看」，而是每天固定执行的一套手法。"}],"articlePath":"the-savvy-life-manual/body-care/itching.md","articleTitle":"越痒越想挠？3T 涂法压住伸展的痒神经"},{"id":"three-t-amount-and-technique","source":{"anchor":"3T 涂法：量、手法、频率"},"name":"按部位取足量保湿剂","slot":"anytime","remind":{"text":"按部位用足量，并把 30 回涂开动作做得缓慢轻柔。"},"effect":null,"dose":[{"value":1,"unit":"FTU","what":"食指第一关节挤出的单条标准用量"},{"value":7,"unit":"FTU","what":"胸腹部位用量"},{"value":7,"unit":"FTU","what":"背部与臀部用量"},{"value":3,"unit":"FTU","what":"单臂用量"},{"value":1,"unit":"FTU","what":"单手用量"},{"value":6,"unit":"FTU","what":"单腿用量"},{"value":2,"unit":"FTU","what":"单足用量"},{"value":30,"unit":"回","what":"每个部位涂抹次数"},{"value":2,"unit":"次/天","what":"每天涂抹频率"}],"steps":[{"text":"胸腹 7FTU背中 7FTU（含臀部）单臂 3FTU单手 1FTU单腿 6FTU单足 2FTU"},{"text":"即从食指第一关节挤出的一条。涂到纸巾能粘住的程度就是够。"},{"text":"因为皮肤怕摩擦，这 30 回要缓慢、轻柔地涂开，不是来回使劲搓。"},{"text":"说明书推荐早上和晚上。换衣服时、洗浴后这些皮肤露出来的场合顺手涂，能减少「懒得做」的心理负担"},{"text":"把保湿剂放在洗手台或床边，用来防漏涂。"}],"cautions":[{"level":"stop","text":"激烈揉搓是禁忌；特应性皮炎（アトピー性皮膚炎）的人有可能因此恶化，严禁搓揉。"}],"articlePath":"the-savvy-life-manual/body-care/itching.md","articleTitle":"越痒越想挠？3T 涂法压住伸展的痒神经"},{"id":"control-scratch-cycle","source":{"anchor":"抓挠是第二段恶循环"},"name":"控制抓挠","slot":"anytime","remind":{"text":"痒时先控制抓挠冲动，不要靠抓挠缓解。"},"effect":null,"steps":[{"text":"抓挠不是缓解，是往回推这台机器的棘轮控制住抓挠冲动这件事本身就是治疗的一部分"},{"text":"角质层非常怕摩擦皮肤表面那层像屏障一样的角质，一旦被抓破，水分和钙离子流失得更多"}],"articlePath":"the-savvy-life-manual/body-care/itching.md","articleTitle":"越痒越想挠？3T 涂法压住伸展的痒神经"},{"id":"thirty-strokes-even-coverage","source":{"anchor":"为什么非要涂 30 回"},"name":"涂 30 回保湿剂","slot":"anytime","remind":{"text":"涂 30 回，让保湿剂涂匀并铺展进角质层缝隙。"},"effect":null,"dose":[{"value":30,"unit":"回","what":"完整涂抹次数"}],"steps":[{"text":"涂「足量 + 30 回」的一侧，涂抹不均明显少于日常涂法的那一侧——漏涂的地方少了。"},{"text":"差别来自涂开后保湿剂被反复铺展进角质层的缝隙，而不是单纯靠更大的力压进去。"}],"articlePath":"the-savvy-life-manual/body-care/itching.md","articleTitle":"越痒越想挠？3T 涂法压住伸展的痒神经"},{"id":"jaw-muscle-massage","source":{"anchor":"下颌肌肉按摩"},"slot":"anytime","remind":{"text":"按摩咬肌并仰脸张嘴，按建议完成循环。"},"effect":{"text":"改善咬肌和下巴肌肉的状况，靠的是两个几分钟就能做完的动作。"},"dose":[{"value":10,"unit":"秒","what":"咬肌按摩时长"},{"value":5,"unit":"秒","what":"仰脸张嘴保持时长"},{"value":3,"unit":"次","what":"每组循环次数"},{"value":3,"unit":"组","what":"早晚各做组数"}],"duration":{"basis":"derived","sec":135,"formula":"单次练习：（10 秒 + 5 秒）× 3 次 × 3 组 = 135 秒"},"steps":[{"text":"用指尖按压咬肌，以打圈的方式按摩 10 秒。按摩时上下牙分开，用力按摩，直到感到轻微疼痛为宜。"},{"text":"仰起脸，张大嘴并保持 5 秒。如果张大嘴有困难，可以选择撅起嘴唇代替。"},{"text":"每组循环 3 次，建议早晚各做 3 组。"}],"cautions":[{"level":"stop","text":"如果出现剧烈疼痛，请停止运动。"},{"level":"with-doctor","text":"如果不适或疼痛已经影响日常生活，建议到牙科或口腔外科就诊，其中也有日本颞下颌关节学会认定的指导医、专科医、认定医，多数都道府县都有，可以自行检索。"}],"articlePath":"the-savvy-life-manual/body-care/jaw.md","articleTitle":"下颌线模糊？咬肌按摩 10 秒 + 呼气压球 5 秒"},{"id":"chin-ball-exhale-press","source":{"anchor":"防止下巴肌肉老化的练习"},"name":"呼气时压球练下巴","slot":"anytime","remind":{"text":"呼气时按压下巴与锁骨之间的球，并保持。"},"effect":{"text":"每天做 3 组，每组 10 次，可有效防止下巴肌肉老化。"},"dose":[{"value":5,"unit":"秒","what":"按压球保持时长"},{"value":3,"unit":"组","what":"每天练习组数"},{"value":10,"unit":"次","what":"每组练习次数"},{"value":10,"unit":"厘米","what":"橡胶球直径","approximate":true}],"duration":{"basis":"derived","sec":150,"formula":"每日练习：5 秒 × 10 次 × 3 组 = 150 秒"},"steps":[{"text":"将一个橡胶球放在下巴和锁骨之间。如果没有球，可以用浴巾代替，将毛巾卷成适合下巴大小的形状，并按照相同的练习进行。"},{"text":"在呼气的同时按压球，并保持 5 秒。"},{"text":"呼气时，可以通过鼻子或嘴巴进行，但通过鼻子呼气可以更有效地对目标肌肉施加负荷。"},{"text":"如果没有球，可以用浴巾代替，将毛巾卷成适合下巴大小的形状，并按照相同的练习进行。"}],"cautions":[{"level":"stop","text":"感觉脖子疼的时候就停止运动。"},{"level":"info","text":"憋着气做会头晕，所以务必一边呼气一边按压"}],"notices":[{"level":"info","text":"当舌骨上肌衰弱时，气管盖无法完全关闭，使食物和饮料更容易进入气管，增加了误吸的风险。当病毒或其他物质在误吸过程中进入体内时，可能引发吸入性肺炎——说明书给的数字是误吸性肺炎每年死亡约 5 万人。"},{"level":"info","text":"因此，保持下颌和相关肌肉的健康对预防误吸和维持呼吸道安全至关重要。"},{"level":"info","text":"这个压球法并不是凭空设计的：它出自广岛国际大学准教授福冈达之在康复机构导入并取得成果的方法。"},{"level":"info","text":"7 名高龄者做了半年训练，平均肌力提升了 75%。"}],"articlePath":"the-savvy-life-manual/body-care/jaw.md","articleTitle":"下颌线模糊？咬肌按摩 10 秒 + 呼气压球 5 秒"},{"id":"kidney-hydration-on-thirst","source":{"anchor":"夏天怎么喝水：两个要点"},"remind":{"text":"口渴时立即补水；轻至中度慢性肾病患者按每日饮水目标补水，限水人群先问过主治医生。"},"effect":null,"steps":[{"text":"一感觉到口渴，不要放着不管，必须马上补水。"},{"text":"茶水等不含糖分的饮料也可以。酒精不行。"},{"text":"对于轻至中度慢性肾病患者，诊疗指南给出的每日饮水目标是 1～1.5L。"},{"text":"慢性肾病患者、平时没有喝水习惯的人、高龄者、有中暑风险的人更要主动喝"}],"notices":[{"level":"with-doctor","text":"注意：以下人群可能需要限制饮水，务必先问过主治医生。"},{"level":"info","text":"健康人靠喝水能把肾功能下降防到什么程度，目前还不清楚从长期眼光看，把补水变成习惯是有意义的"}],"articlePath":"the-savvy-life-manual/body-care/kidney-ckd.md","articleTitle":"肾功能悄悄变差？eGFR 44 以下就该找医生","articleKind":"condition"},{"id":"kidney-egfr-trend","source":{"anchor":"用 eGFR 把肾功能「看见」"},"name":"用 eGFR 看肾功能趋势","remind":{"text":"用血液检查中的 eGFR 观察肾功能长期趋势，不要只看单次数值。"},"effect":null,"steps":[{"text":"它标示过滤血液的肾小球还剩下百分之多少的功能"},{"text":"万一没有这一项，也可以只用「肌酐值 + 年龄」推算出来。"},{"text":"肌酐本身是 40～74 岁人群特定体检的推荐项目"},{"text":"一份体检单上肌酐 0.84 mg/dl、eGFR 90.2 ml/min/1.73m²。"},{"text":"尿蛋白是和 eGFR 并列的重要项目。"},{"text":"eGFR 从 50 多岁、60 多岁开始，一年大约下降 0.8～1.0。如果下降速度比这更快，就意味着肾功能可能正在恶化。"},{"text":"熊本市从 2009 年就开始推进慢性肾病对策在体检等场合调查肾功能时把 eGFR 列出来岐阜县从 2022 年开始，把 eGFR 的历年变化做成图表让患者一起看。"},{"text":"一旦 eGFR 或尿检结果不好，基层医生就把患者介绍给肾脏专科医生，形成了一套机制新发透析患者的增长因此被压住了。患者的意识发生了变化，主动去改善生活习惯的人正在增加。"}],"notices":[{"level":"info","text":"如果下降速度比这更快，就意味着肾功能可能正在恶化。"}],"articlePath":"the-savvy-life-manual/body-care/kidney-ckd.md","articleTitle":"肾功能悄悄变差？eGFR 44 以下就该找医生","articleKind":"condition"},{"id":"kidney-egfr-early-table","source":{"anchor":"eGFR 早见表怎么查"},"remind":{"text":"用年龄和血清肌酐值查 eGFR，再对照分级决定是否找家庭医生。"},"effect":null,"steps":[{"text":"横轴是年龄、纵轴是血清肌酐值，交叉点的数字就是 eGFR（单位 ml/min/1.73m²）。"},{"text":"这张表适用于 18 岁以上，不能用于小儿。"},{"text":"如果年龄和肌酐值不是正好落在某一条线上，就取相邻两格数字之间的范围："},{"text":"女性、40 岁、肌酐 0.61 mg/dleGFR 在 73.5～87.0 之间男性、36 岁、肌酐 0.77 mg/dleGFR 在 85.9～103.3 之间"},{"text":"60% 以上定期体检即可"},{"text":"59%～45%随年龄发生的下降但未满 60 岁落在这个区间，要找家庭医生"},{"text":"44%～30%29%～15%找家庭医生"},{"text":"15% 不到需要人工透析或肾移植找家庭医生"}],"notices":[{"level":"seek-care","text":"59%～45%但未满 60 岁落在这个区间，要找家庭医生44%～30%29%～15%15% 不到找家庭医生"}],"articlePath":"the-savvy-life-manual/body-care/kidney-ckd.md","articleTitle":"肾功能悄悄变差？eGFR 44 以下就该找医生","articleKind":"condition"},{"id":"kidney-doctor-thresholds","source":{"anchor":"什么时候该去找专科医生"},"name":"什么时候找肾脏专科","remind":{"text":"符合任一 eGFR 或尿蛋白条件时先找家庭医生，确诊后由家庭医生介绍肾脏专科医生。"},"effect":null,"steps":[{"text":"eGFR 在 44 以下（未满 60 岁的人为 59 以下）"},{"text":"尿蛋白为 ＋，或者连续两年达到 ± 以上（±、＋、＋＋、＋＋＋，不含 −）"},{"text":"在医生指导下正确用药，控制糖尿病、高血压运动和饮食等生活习惯的改善也非常有效。"}],"notices":[{"level":"seek-care","text":"符合以下任意一条，先找家庭医生"},{"level":"with-doctor","text":"务必先问过主治医生在医生指导下正确用药，控制糖尿病、高血压"}],"articlePath":"the-savvy-life-manual/body-care/kidney-ckd.md","articleTitle":"肾功能悄悄变差？eGFR 44 以下就该找医生","articleKind":"condition"},{"id":"kidney-cardio-cognition-risk","source":{"anchor":"肾脏坏了，会连累心血管和认知"},"remind":{"text":"肾功能轻微下降也会增加心脏病、脑卒中和痴呆风险。"},"effect":null,"steps":[{"text":"把血液里的老废物和毒素过滤掉、做成尿。"},{"text":"一旦它坏掉，就需要人工透析——每周 3 次、每次 4～5 小时，把血液一遍遍滤过。"},{"text":"患心脏病或脑卒中的风险约为普通人的 3 倍患痴呆的风险为 1.7～2.6 倍"}],"notices":[{"level":"seek-care","text":"一旦它坏掉，就需要人工透析"}],"articlePath":"the-savvy-life-manual/body-care/kidney-ckd.md","articleTitle":"肾功能悄悄变差？eGFR 44 以下就该找医生","articleKind":"condition"},{"id":"kidney-dehydration-hypoxia","source":{"anchor":"新认识：脱水，就是肾脏缺氧"},"remind":{"text":"脱水会让肾脏血流量和氧量下降，持续脱水会降低过滤功能。"},"effect":null,"steps":[{"text":"糖尿病、高血压、肥胖、吸烟脱水导致的肾功能下降"},{"text":"肾脏在过滤血液、制造尿液的过程中，会消耗大量氧气，因此天生就容易「缺氧」。"},{"text":"一个肾脏里就有约 100 万个"},{"text":"脱水状态下肾脏的平均氧浓度信号为 50.9，补水 40 分钟后升到 55.0。"},{"text":"患者多数是在炎热环境中劳作的农业从业者脱水被认为是主因之一"},{"text":"夏天尤其要当心脱水。而老年人往往察觉不到口渴正在接受高血压治疗的人也是如此这两类人必须主动补水。"}],"notices":[{"level":"with-doctor","text":"夏季 eGFR 会急剧下降，并以此为起点让肾功能进一步恶化。"},{"level":"info","text":"脱水被认为是主因之一"}],"articlePath":"the-savvy-life-manual/body-care/kidney-ckd.md","articleTitle":"肾功能悄悄变差？eGFR 44 以下就该找医生","articleKind":"condition"},{"id":"knee-gentle-stretch","source":{"anchor":"放松伸展：每次 1 分钟"},"name":"每天 3 次屈膝伸展","slot":"anytime","remind":{"text":"轻轻屈膝保持 1 分钟早、中、晚各做一次，一天 3 次。"},"effect":null,"dose":[{"value":1,"unit":"分钟","what":"每次保持时长"},{"value":3,"unit":"次","what":"每日次数"}],"duration":{"basis":"quote","sec":60},"steps":[{"text":"直立站稳，双手自然垂在身体两侧。","images":["media/4007d79b44eebc4b0e385e308f406e6a2198f9ffcecea4b0a2e52210378caea5.png"]},{"text":"轻轻屈膝，不要弯到 90 度以上；一个来回大约 2～3 秒。","images":["media/7173b12f176758c8e68c33e049fa3ff55cf27b98a9603763a3a6ea74c861b5f4.png"]},{"text":"保持 1 分钟。"},{"text":"早、中、晚各做一次，一天 3 次。膝盖疼就停下来休息。"}],"cautions":[{"level":"stop","text":"膝盖疼就停下来休息。"},{"level":"info","text":"不要弯到 90 度以上；一个来回大约 2～3 秒。"}],"articlePath":"the-savvy-life-manual/body-care/knee.md","articleTitle":"膝盖疼怎么办？屈伸 1 分钟 × 3 次 + 足踝交叉 6 秒"},{"id":"knee-ankle-cross","source":{"anchor":"6 秒足踝交叉：预防膝盖痛"},"slot":"anytime","remind":{"text":"6 秒足踝交叉：两脚踝交叉对压，每边保持 6 秒，一天至少做 1 次"},"effect":null,"dose":[{"value":6,"unit":"秒","what":"每边保持时长"},{"value":1,"unit":"次","what":"每日至少执行次数"}],"duration":{"basis":"derived","sec":12,"formula":"6 秒 × 2 边 = 12 秒"},"steps":[{"text":"背靠背筋伸展坐在椅子上。"},{"text":"右脚往后、左脚在前，两只脚踝交叉后互相用力对压。"},{"text":"不用手：保持两脚踝互相用力的对压状态，同时有一条腿必须贴着地面。","images":["media/d952e95d20ec017ea214e089e0f26bb60dfd49d28972c334c1c558858e67e4bf.jpeg"]},{"text":"保持 6 秒。"},{"text":"换边，同样 6 秒。超过 6 秒也没关系，但一天至少做 1 次。"}],"articlePath":"the-savvy-life-manual/body-care/knee.md","articleTitle":"膝盖疼怎么办？屈伸 1 分钟 × 3 次 + 足踝交叉 6 秒"},{"id":"knee-weight-reduction","source":{"anchor":"医生亲测的膝痛改善三招"},"name":"减重一成缓解膝痛","slot":"anytime","remind":{"text":"减重：把体重往下减 1 成"},"effect":{"text":"体重减 1 成，疼痛就会缓和。"},"steps":[{"text":"所以对膝盖来说，减重才是最直接的近路——体重减 1 成，疼痛就会缓和。"}],"cautions":[{"level":"with-doctor","text":"疼得厉害时请先到整形外科就诊。"}],"articlePath":"the-savvy-life-manual/body-care/knee.md","articleTitle":"膝盖疼怎么办？屈伸 1 分钟 × 3 次 + 足踝交叉 6 秒"},{"id":"knee-low-load-strength","source":{"anchor":"医生亲测的膝痛改善三招"},"name":"每天 1 组缓负荷练膝","slot":"anytime","remind":{"text":"做缓负荷力量训练：单脚保持 10 秒，放下休息 3 秒，每侧 10 次，每天至少 1 组"},"effect":null,"dose":[{"value":10,"unit":"秒","what":"单脚抬起保持时长"},{"value":3,"unit":"秒","what":"放下后的休息时长"},{"value":10,"unit":"次","what":"每侧动作次数"},{"value":1,"unit":"组","what":"每日至少训练组数"}],"steps":[{"text":"抬起单脚保持 10 秒，然后放下休息 3 秒，注意让负荷落在大腿前侧。"},{"text":"放下休息 3 秒"},{"text":"次数是每侧 10 次，每天至少做 1 组。"}],"cautions":[{"level":"stop","text":"膝盖发热或疼痛明显时不要做。"},{"level":"with-doctor","text":"疼得厉害时请先到整形外科就诊。"}],"articlePath":"the-savvy-life-manual/body-care/knee.md","articleTitle":"膝盖疼怎么办？屈伸 1 分钟 × 3 次 + 足踝交叉 6 秒"},{"id":"knee-wedge-insoles","source":{"anchor":"医生亲测的膝痛改善三招"},"name":"鞋里加外侧中垫","slot":"anytime","remind":{"text":"O 型腿的人在鞋里加外侧偏高的中垫"},"effect":{"text":"放进外侧偏高的中垫可以减少膝上负担，走路也更顺。"},"steps":[{"text":"放进外侧偏高的中垫可以减少膝上负担，走路也更顺。"},{"text":"这种鞋垫可以在医疗机构用保险制作。"}],"cautions":[{"level":"with-doctor","text":"疼得厉害时请先到整形外科就诊。"}],"articlePath":"the-savvy-life-manual/body-care/knee.md","articleTitle":"膝盖疼怎么办？屈伸 1 分钟 × 3 次 + 足踝交叉 6 秒"},{"id":"vertical-slow-lip-balm-regimen","source":{"anchor":"完整做法：一天 4 次以上、连做 2 周"},"name":"竖着涂润唇膏","slot":"anytime","remind":{"text":"饭后（把嘴洗过之后）、护肤的时候，都涂一次，合计一天 4 次以上；按这个涂法实践 2 周。"},"effect":{"text":"有人从第 2 天就开始感觉到变化。"},"dose":[{"value":4,"unit":"次","what":"每日润唇膏涂抹总次数"}],"duration":{"basis":"derived","sec":1209600,"formula":"2 周 × 7 天/周 × 24 小时/天 × 60 分钟/小时 × 60 秒/分钟 = 1209600 秒"},"steps":[{"text":"准备自己用惯的润唇膏。"},{"text":"一边想着唇纹，一边竖着、慢慢地涂。"},{"text":"饭后（把嘴洗过之后）、护肤的时候，都涂一次——合计一天 4 次以上。"}],"cautions":[{"level":"stop","text":"有不适感，或者干皮一直不见好，要立刻停用并去看皮肤科。"},{"level":"with-doctor","text":"如果按这个涂法坚持了一段时间，唇仍然起皮、甚至出现红肿疼痛，那就说明问题不在涂法上，而需要专业判断——这种情况建议到皮肤科就诊"}],"articlePath":"the-savvy-life-manual/body-care/lips.md","articleTitle":"润唇膏天天涂还干？唇纹要竖着涂进去"},{"id":"alt-thirty-care-line","source":{"anchor":"ALT 超过 30 就该看医生：改订版肝脏说明书"},"name":"ALT 超过 30 就该看医生","remind":{"text":"把 ALT 超过 30 作为新的就医线，咨询家庭医生"},"effect":null,"steps":[{"text":"日本肝脏学会 2023 年 6 月发布的「奈良宣言」把这条线整个往下挪了——ALT 超过 30 就该去找家庭医生，而不是等到 50。"}],"notices":[{"level":"seek-care","text":"ALT 超过 30 就该去找家庭医生，而不是等到 50。"}],"articlePath":"the-savvy-life-manual/body-care/liver.md","articleTitle":"ALT 超过 30 就该看医生：改订版肝脏说明书","articleKind":"condition"},{"id":"alt-cause-differential","source":{"anchor":"ALT 30 是一条新的就医线"},"remind":{"text":"ALT 超过 30 可能对应脂肪肝、多种肝炎或已经进展下去的肝病"},"effect":null,"steps":[{"text":"脂肪肝在超声图像上的特征是，肝脏看上去比肾脏更白。"},{"text":"ALT 超过 30 的原因不止脂肪肝一种，还可能是病毒性肝炎、酒精性肝炎、自身免疫性肝炎，以及已经进展下去的肝硬化、肝癌。"}],"notices":[{"level":"info","text":"ALT 超过 30 的原因不止脂肪肝一种，还可能是病毒性肝炎、酒精性肝炎、自身免疫性肝炎，以及已经进展下去的肝硬化、肝癌。"}],"articlePath":"the-savvy-life-manual/body-care/liver.md","articleTitle":"ALT 超过 30 就该看医生：改订版肝脏说明书","articleKind":"condition"},{"id":"alt-cell-injury","source":{"anchor":"那个数字，是死掉的肝细胞"},"name":"ALT 反映肝细胞死亡","remind":{"text":"所以体检单上的 ALT，反映的是肝细胞死了多少。"},"effect":null,"steps":[{"text":"ALT 是肝细胞里的一种酶。"},{"text":"破裂释放出来的碎片正是 ALT。"},{"text":"放著不管，被掏空的肝脏会分泌胶原蛋白线维来加固，结果是把肝脏勒紧变硬，发展成肝硬化、肝癌，这时候就很难回到原状。"}],"notices":[{"level":"info","text":"脂肪肝的影响也不止肝脏：心肌梗死、脑梗死的风险会变成 1.6 倍，乳癌、大肠癌的风险约有 2 倍。"}],"articlePath":"the-savvy-life-manual/body-care/liver.md","articleTitle":"ALT 超过 30 就该看医生：改订版肝脏说明书","articleKind":"condition"},{"id":"liver-friendly-hand-exercises","source":{"anchor":"六个徒手动作"},"name":"大肌群训练护肝","remind":{"text":"用大肌群训练促进肝细胞把脂肪转成能量并减少中性脂肪"},"effect":null,"dose":[{"value":20,"unit":"次","what":"原地踏步目标次数"},{"value":10,"unit":"次","what":"毛巾后拉目标次数"},{"value":10,"unit":"次","what":"每侧坐姿伸膝目标次数"},{"value":10,"unit":"次","what":"提踵目标次数"},{"value":10,"unit":"次","what":"毛巾深蹲目标次数"},{"value":10,"valueMax":20,"unit":"秒","what":"每侧小腿拉伸保持时间"}],"steps":[{"text":"热身：原地踏步，目标 20 次。摆臂原地踏，熟练后逐步加大动作幅度；手臂不只往前，也要往后摆。"},{"text":"练背：毛巾后拉，目标 10 次。坐在椅子上双手握毛巾两端，慢慢往脖子后方拉；保持毛巾绷紧、左右拉开的同时把手肘往后带，背阔肌更容易发力。"},{"text":"练大腿：坐姿伸膝，目标左右各 10 次。坐姿抬起要练的那条腿，把另一条腿压在上面，两脚踝互相对抗，反复屈伸膝盖；伸到与地面平行效果最好，左右交替进行。"},{"text":"练小腿：提踵，目标 10 次。椅子浅坐、双脚稍向内收，双手压住膝盖制造阻力，提起两侧脚跟；上下都要慢，尤其放下时更慢。"},{"text":"练大腿臀：毛巾深蹲，目标 10 次。举起手臂把毛巾左右拉开，同时把腰往下沉，背部挺直、臀部往后推。"},{"text":"放松：小腿拉伸，左右各 10～20 秒。后脚伸直、脚跟踩地，前腿膝盖微弯，保持 10～20 秒，左右交替。"}],"cautions":[{"level":"info","text":"肩膀疼就不要拉到脖子后面，改成在胸前拉。"},{"level":"info","text":"膝盖不要内扣，要朝脚尖同一方向弯曲。"}],"notices":[{"level":"info","text":"这套动作会给膝盖和腰带来负担，不放心的就不要勉强做。"}],"articlePath":"the-savvy-life-manual/body-care/liver.md","articleTitle":"ALT 超过 30 就该看医生：改订版肝脏说明书","articleKind":"condition"},{"id":"fatty-liver-weight-plan","source":{"anchor":"减重 3%，不用更快"},"remind":{"text":"肥胖的人减重 3% 就能改善脂肪肝，不必追求更快"},"effect":null,"dose":[{"value":3,"unit":"%","what":"改善脂肪肝所需减重比例"},{"value":1,"valueMax":2,"unit":"公斤","what":"每月减重目标"}],"steps":[{"text":"有实绩的两家医院有共同点：由自己挑选能坚持的方式，以及定期用体重测定和影像诊断确认方向对不对。"},{"text":"有氧运动（快走、慢跑）配合肌力训练，慢慢把时间加上去。"},{"text":"碳水吃太多的人：米饭从大碗换成普通碗，零食慢慢减量。"},{"text":"水果里的糖吸收快，吃多要当心。"},{"text":"别在睡前吃；即使吃同样的量，把时间提前也能减轻肝脏负担。"}],"cautions":[{"level":"info","text":"极端节食会掉肌肉，反而给肝脏添负担。"},{"level":"info","text":"特别瘦的人更要靠均衡饮食加运动，避免肌肉流失。"}],"notices":[{"level":"info","text":"目前没有能改善脂肪肝的药，推荐的是饮食加运动疗法。"}],"articlePath":"the-savvy-life-manual/body-care/liver.md","articleTitle":"ALT 超过 30 就该看医生：改订版肝脏说明书","articleKind":"condition"},{"id":"alt-care-pathway","source":{"anchor":"ALT 升高该去哪看"},"remind":{"text":"按体检复查、就近内科和其他情况选择就诊地点"},"effect":null,"steps":[{"text":"体检被叫去复查的：借医生讲解结果的机会咨询。"},{"text":"因为别的病在附近内科看的：直接问那位医生。"},{"text":"以上都不是：去附近的消化器内科，最好是有超音波检查的诊所。"},{"text":"去了以后，先做查肝炎病毒的血液检查、问饮酒量是否合适，有超音波检查的地方会看是不是脂肪肝；需要的话再转给专科医生做详细检查和治疗。"}],"notices":[{"level":"with-doctor","text":"需要的话再转给专科医生做详细检查和治疗。"},{"level":"info","text":"即使现在 ALT 不超过 30，过去长期超过 30 的人依然要注意。"}],"articlePath":"the-savvy-life-manual/body-care/liver.md","articleTitle":"ALT 超过 30 就该看医生：改订版肝脏说明书","articleKind":"condition"},{"id":"lymph-drainage","source":{"anchor":"淋巴按摩准备"},"name":"从四肢向锁骨按摩","slot":"anytime","remind":{"text":"先准备，再依次做脸部、眼周、足部，全程从四肢末端往锁骨方向轻抚"},"effect":null,"dose":[{"value":4,"unit":"次","what":"准备、脸部、眼周的每个动作"},{"value":4,"unit":"组","what":"足部各段按摩"}],"duration":{"basis":"unknown"},"steps":[{"text":"肩部前后旋转（4 次）","images":["media/c98b258fed33eea8c69124f590ef43d24a1ca54987dd70b267984c230dbeaa36.png"]},{"text":"手放在锁骨凹陷处，做圆周运动（4 次）","images":["media/a612a46494ac9bc5dec04a5f2454a1bac6fd75d1aac641c8b45ec28fa8e7af20.png"]},{"text":"用食指和中指夹住耳朵，双手并拢，做圆周运动（4 次）。","images":["media/4239e9a4071a760c7e1abb1a24dbf12586d0b861fc51493bd7b88d61af95e790.png"]},{"text":"从耳朵轻柔地按摩至锁骨（1 次）。","images":["media/2443cc666e2ecf98111058132cd0bbef37ff75739883d79c916f2e1990cc5a8b.png"]},{"text":"脸颊：将手掌放在脸颊上，从鼻子向耳朵方向轻抚（4 次）。","images":["media/69fc7c72d2a85414d53bbb67d21314122976aa993f20a914f2fb3fee477e6cb2.png"]},{"text":"额头：将手掌放在额头上，从额头向耳朵方向抚摸（4 次）。","images":["media/753670824cc4e4abbfd9b7e74f7197fe5527941ab567f050db6cb9e3fb173b3a.png"]},{"text":"下巴：用拇指垫放在下巴下方，沿着下颌线轻轻抚摸（4 次）。","images":["media/8fa7b93a2a5ce496f36895da0e842c9b2b3ff1939008b36619f4c3d69ce6bea9.png"]},{"text":"最后，再次从耳朵按摩到锁骨（1 次）。","images":["media/ee15185fc46ec899312c7e8d2b57b7682d148320b7d16f241c3ff47241234d9e.png"]},{"text":"从上到下轻柔地抚摸整个颈部（4 次）。","images":["media/f43dee243c1eca59a38c2e4fda754419a5b92f9c8783951825a43e5378548450.png"]},{"text":"最后，从耳朵再次按摩到锁骨（1 次）。","images":["media/2443cc666e2ecf98111058132cd0bbef37ff75739883d79c916f2e1990cc5a8b.png"]},{"text":"闭着眼睛，用指腹在上眼睑画圈移动 4 次"},{"text":"手指固定不动，转动眼球，再依次上下左右转"},{"text":"眼眶上缘与骨骼之间的凹陷处，由内向外各 4 次"},{"text":"眼头 4 次"},{"text":"眼眶下缘与骨骼之间的凹陷处，由内向外各 4 次"},{"text":"眼尾 4 次"},{"text":"慢慢用鼻子吸气，然后通过嘴巴缓慢呼气（4 次），有助于吸出下半身的淋巴液。","images":["media/7d3e92c94f616d0747303e8c1e1464975ab3350ab06fe9d39245468c4a3310d2.png"]},{"text":"在腹股沟区域，双手并拢，进行圆周按摩（4 次）。","images":["media/a9f7db8ea96ca50961dec2e66321db265c43ac0e79e7b6afac7a8f20ce2b7ca2.png"]},{"text":"从膝盖内侧向腹股沟抚摸，逐渐增加按摩距离（4 组）。","images":["media/f33578b613cfd52999778755ad554e9dc305dc87cf95e6eb6ef98a192a775e83.png"]},{"text":"从膝盖外侧抚摸至内侧，并流向腹股沟（4 组）。","images":["media/0847db09178258a1bfd6d66f4382070b6c6ed4674ed3ff73e6f420f0848197f8.png"]},{"text":"在膝盖后方，双手做圆周运动，刺激淋巴结（4 次）。","images":["media/cff4753bfd762bbe63cadcd0af446d5ec9847361f653fb3f45c257590221293c.png"]},{"text":"从脚踝到膝盖进行按摩，逐渐增加与腹股沟的距离（4 组）。","images":["media/59e6f1942de9213a991fd27e955ec4dae9650d9b1ee0cec72ac449d2bfbb55d9.png"]},{"text":"最后，从脚尖开始，逐渐按摩到腹股沟区域（4 组）。","images":["media/e9e011f2a602a1f39029416d218d24e5df0eecec662379e280ef1f9792ffe17b.png"]}],"cautions":[{"level":"with-doctor","text":"甲状腺异常、高血压：说明书在脸部和眼周两处都明确写了「先咨询医生」，这两节对这一类人不适用"},{"level":"with-doctor","text":"面部可能有淋巴水肿：先咨询医生再开始。"},{"level":"with-doctor","text":"心力衰竭、脚突然单侧肿起来：先咨询医生。"},{"level":"with-doctor","text":"有肾脏、心脏疾病：说明书写明这一类人先问过医生再开始。"},{"level":"stop","text":"出现急性的浮肿、或者伴随疼痛、呼吸困难，立即停止并去医院——说明书把这条列为红旗症状。"},{"level":"stop","text":"不要给眼球施压，用干净的手指。"},{"level":"info","text":"力度以「像海绵微微陷下去」为准，不要用力按压。"}],"articlePath":"the-savvy-life-manual/body-care/lymph.md","articleTitle":"身体浮肿、易疲劳？淋巴按摩从四肢推向锁骨"},{"id":"check-cognitive-decline-cause","source":{"anchor":"该做的第一件事：查原因"},"name":"先查认知下降的原因","remind":{"text":"先查明认知功能下降的原因"},"effect":null,"steps":[{"text":"为了知道认知功能下降的原因而去就诊"},{"text":"脑以外的疾病、特定的营养失调、药物的副作用等"},{"text":"通过药物治疗，可以期待认知功能得到恢复"}],"notices":[{"level":"info","text":"认知功能下降的原因有 70 种以上"},{"level":"with-doctor","text":"※ 请不要自行判断就停药或减药。务必咨询医生。"},{"level":"info","text":"药可以引起认知功能下降，但停药的决定权不在你手上。"}],"articlePath":"the-savvy-life-manual/body-care/mci.md","articleTitle":"认知下降有 70 种原因：先查因再谈 MCI","articleKind":"condition"},{"id":"mci-care-triggers","source":{"anchor":"什么时候该去：遗忘之外的三个契机"},"name":"该去就诊的三个契机","remind":{"text":"出现遗忘变化或其他症状时，核对就诊契机"},"effect":null,"steps":[{"text":"和以前相比，遗忘变多了"},{"text":"家人等身边人，对你的遗忘提出过意见"},{"text":"忘记约定的事变多了"},{"text":"忘记回复邮件变多了"},{"text":"家电的操作变得搞不明白了"},{"text":"说、听、读都变得困难"},{"text":"难以识别物体的位置、距离感"},{"text":"以前理所当然会做的事提不起劲；被问到「为什么没精神」也答不上来"}],"notices":[{"level":"seek-care","text":"判断自己是不是 MCI、要做什么治疗，请以专科医生的面诊为准；已有家庭医生的，先找家庭医生。"},{"level":"info","text":"这份说明书讲的是就诊与对策指引，不是诊断，也不是治疗方案。"}],"articlePath":"the-savvy-life-manual/body-care/mci.md","articleTitle":"认知下降有 70 种原因：先查因再谈 MCI","articleKind":"condition"},{"id":"amyloid-antibody-medicine","source":{"anchor":"药：有，但只针对一部分人"},"name":"认知症药只对部分人有效","remind":{"text":"药物是否适用及可能获益由医生判断"},"effect":{"text":"认知功能不会恢复到原来的样子，但能让这个人以他本来的样子继续生活的时间变长。"},"steps":[{"text":"说明书介绍的是抗淀粉样蛋白 β 抗体药。"},{"text":"以阿尔茨海默病为病因的 MCI，或者轻度阿尔茨海默型认知症——这两者之中满足一定条件的人"},{"text":"是否适用、能得到什么，全部要由医生判断。"}],"notices":[{"level":"info","text":"说明书只写了「满足一定条件的人」，并没有列出那些条件是什么"},{"level":"info","text":"说明书也没有写给药方法、费用、疗程与风险"}],"articlePath":"the-savvy-life-manual/body-care/mci.md","articleTitle":"认知下降有 70 种原因：先查因再谈 MCI","articleKind":"condition"},{"id":"mci-four-combination","source":{"anchor":"改善认知功能：四件事一起做"},"remind":{"text":"该做的全部，同时做。"},"effect":{"text":"结果是 MCI 的人在 1 年半里，让认知功能得到了有统计学意义的改善"},"steps":[{"text":"运动被认为能增加脑的神经细胞和血流量"},{"text":"想办法把东西回忆起来这件事本身，就对认知功能改善很重要"},{"text":"摄取多种多样的食材很重要"},{"text":"改善高血压、糖尿病等，对认知功能改善很重要"}],"notices":[{"level":"with-doctor","text":"视 MCI 的原因不同，只改善生活习惯有时难以取得效果。MCI 的人应该在治疗的同时并行去做。"}],"articlePath":"the-savvy-life-manual/body-care/mci.md","articleTitle":"认知下降有 70 种原因：先查因再谈 MCI","articleKind":"condition"},{"id":"daily-supportive-call","source":{"anchor":"打电话也算交流：1 天 1 通"},"remind":{"text":"每天给家人和朋友打 1 次电话"},"effect":{"text":"在疫情中对老年人每天打 1 次、每次 10 分钟的电话，结果孤独感指标下降约 19%、抑郁症状指标下降 29%"},"dose":[{"value":1,"unit":"次","what":"每天给家人和朋友打电话的次数"},{"value":10,"unit":"分钟","what":"每次电话时长"}],"duration":{"basis":"quote","sec":10},"steps":[{"text":"周围的人能做的事，是每天给家人和朋友打 1 次电话。"},{"text":"确认一下你现在好不好"},{"text":"最近有没有什么开心的事"}],"notices":[{"level":"info","text":"请注意，这组数字来自海外研究，不是日本自己的数据。"},{"level":"info","text":"电话有改善老年人心理孤立感的效果"}],"articlePath":"the-savvy-life-manual/body-care/mci.md","articleTitle":"认知下降有 70 种原因：先查因再谈 MCI","articleKind":"condition"},{"id":"otc-ingredient-overlap","source":{"anchor":"非处方药之间也会「撞成分」"},"name":"非处方药之间会撞成分","remind":{"text":"服用非处方药前，先核对成分，避免相同成分或相近作用重叠。"},"effect":null,"steps":[{"text":"即使适应症、功效不同的药，也可能含有相同成分或作用相近的成分——并用之后，相同成分和相同作用就重叠了。"},{"text":"这个例子里，作用相同的成分重叠了 3 项。"},{"text":"但审查过安全，不等于随便吃都安全。"}],"notices":[{"level":"info","text":"「因为是非处方药所以疗效弱」「副作用少」，这些都不能一概而论。"}],"articlePath":"the-savvy-life-manual/body-care/medication.md","articleTitle":"市售药也会成分重叠：6 种以上副作用变多","articleKind":"condition"},{"id":"food-drink-interactions","source":{"anchor":"和饮食的「搭配」也要小心"},"name":"用药要核对饮食搭配","remind":{"text":"用药时核对饮料和食物的影响；首次使用某种药时，向医生或药剂师确认搭配要求。"},"effect":null,"steps":[{"text":"止咳药和鼻炎药里，有时会含有咖啡因，目的是抑制嗜意、缓解疼痛。吃这些药时如果又用咖啡来喝，咖啡因的作用会强烈显现，可能引发心悸等副作用。"},{"text":"因为它常被混进调配好的草本茶和健康食品里，让人不容易察觉，所以要注意。"},{"text":"这个影响有时会持续好几天，把服用时间错开也可能躲不掉。"},{"text":"大多数药都是以「用水或温吞水服用」为前提制作的为了减少搭配的风险，遵守这一点也很重要。"}],"notices":[{"level":"with-doctor","text":"因为受影响的只是一部分药，所以并不需要一律避开草本茶和葡萄柚汁；但第一次使用某种药时，需要注意食物和饮料的地方，请去问医生或药剂师。"},{"level":"info","text":"因为受影响的只是一部分药，所以并不需要一律避开草本茶和葡萄柚汁；但第一次使用某种药时，需要注意食物和饮料的地方，请去问医生或药剂师。"}],"articlePath":"the-savvy-life-manual/body-care/medication.md","articleTitle":"市售药也会成分重叠：6 种以上副作用变多","articleKind":"condition"},{"id":"avoid-self-continuing-meds","source":{"anchor":"自己判断继续吃，可能招来副作用"},"remind":{"text":"症状不见好时，不要自行继续服用同一种药或改用作用类似的非处方药。"},"effect":null,"steps":[{"text":"用了非处方药但症状不见好时，继续吃同一种药、或者换成作用类似的另一种非处方药，都要注意——这种自己判断，有时会带来意外的副作用，也可能让你漏掉真正的疾病。"},{"text":"这个案例服用的那类止痛药，会抑制「产生疼痛根源」的酶。然而这个酶其实还承担着「保护消化管黏膜」的工作。持续服用损伤了消化管黏膜，引发了出血。"}],"notices":[{"level":"seek-care","text":"为了缓解背痛而开始服用某类非处方止痛药，2 周之内多次服用，结果出现便血和贫血，被急救送医；检查怀疑是来自小肠的出血，因而住院。"},{"level":"info","text":"自己判断长期用药，还会耽误本应被发现和治疗的疾病。要注意。"}],"articlePath":"the-savvy-life-manual/body-care/medication.md","articleTitle":"市售药也会成分重叠：6 种以上副作用变多","articleKind":"condition"},{"id":"read-package-insert","source":{"anchor":"开始吃之前，先读说明书"},"remind":{"text":"开始使用市售药前通读说明书，重点确认不可做的事、需要咨询的事和服用期限。"},"effect":null,"steps":[{"text":"开始使用市售药时，请通读说明书。"},{"text":"尤其是「不可以做的事」和「需要咨询的事」这两栏，一定要确认。"},{"text":"市面上买的药，不只标注单次用量和 1 天的服用次数，还有「使用期间的大致标准」。症状不见好却继续服用要避免；在超过说明书所写的期限之前，去咨询医生或药剂师。"}],"notices":[{"level":"with-doctor","text":"症状不见好却继续服用要避免；在超过说明书所写的期限之前，去咨询医生或药剂师。"},{"level":"info","text":"说明书不要扔，要保存到药用完为止。"}],"articlePath":"the-savvy-life-manual/body-care/medication.md","articleTitle":"市售药也会成分重叠：6 种以上副作用变多","articleKind":"condition"},{"id":"consult-pharmacist","source":{"anchor":"药剂师是「最后一道防线」"},"name":"取药与疑问找药剂师","remind":{"text":"取药或对处方有疑问时，向药剂师说明症状、正在使用的药和补充剂。"},"effect":null,"steps":[{"text":"实际在用的非处方药和补充剂、有没有忘记吃药、吃药之后身体状况的变化，这些都是不问患者就无从知道的信息。"},{"text":"药的种类和剂量是否合适、有没有重复成分的药、有没有危险的搭配，是从与医生不同的立场做确认的。"},{"text":"对处方内容有疑问时，药剂师会向开处方的医生询问，处方也可能因此被修改。"}],"notices":[{"level":"info","text":"药剂师是在防止用药事故、保护患者性命的「最后一道防线」。"}],"articlePath":"the-savvy-life-manual/body-care/medication.md","articleTitle":"市售药也会成分重叠：6 种以上副作用变多","articleKind":"condition"},{"id":"elderly-medication-review","source":{"anchor":"老年人的「药越吃越多」，药剂师能帮忙"},"name":"请药剂师整理用药","remind":{"text":"药物种类增多时，请药剂师协助整理用药；不要自行减药或停药。"},"effect":null,"steps":[{"text":"使用的药达到 6 种以上时，药物有害事件（薬物有害事象）有增加的趋势。要读的是整体趋势（种类越多，频率越高），不是逐档递增。"},{"text":"根据咨询内容和你的生活状况，把同一时间要吃的药分装成一袋的「一包化」、或活用服药日历，和你一起想出不必勉强就能继续用药的办法；必要时，还会向医生提出变更药物或重新评估的申请。"},{"text":"根据咨询内容和你的生活状况，把同一时间要吃的药分装成一袋的「一包化」、或活用服药日历，和你一起想出不必勉强就能继续用药的办法；必要时，还会向医生提出变更药物或重新评估的申请。"},{"text":"不要因为药多就自行判断地减药或停药。"}],"notices":[{"level":"with-doctor","text":"不要因为药多就自行判断地减药或停药。对用药管理和身体状况变化有疑问，请咨询医生或药剂师。"},{"level":"info","text":"要读的是整体趋势（种类越多，频率越高），不是逐档递增。"}],"articlePath":"the-savvy-life-manual/body-care/medication.md","articleTitle":"市售药也会成分重叠：6 种以上副作用变多","articleKind":"condition"},{"id":"brisk-walk-weekly-sixty-minutes","source":{"anchor":"稍快走：每周 60 分钟，胜过每天 8,000 步"},"name":"每周 60 分钟稍快走","slot":"anytime","remind":{"text":"每周累计 60 分钟有点吃力的稍快走，速走 3 分加普通走 3 分为 1 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分钟稍快走"},{"id":"correct-nail-length-and-toe-corner","source":{"anchor":"指甲剪太短，指尖发粗？剪到齐平才对"},"name":"指甲剪到齐平别太短","slot":"anytime","remind":{"text":"把指甲剪到与指尖齐平，不要剪得过短"},"effect":{"text":"剪得过短，指尖就难以发力，皮肤也容易变得粗糙。"},"steps":[{"text":"专家认可的正确长度，是与指尖齐平。"},{"text":"脚趾甲先水平修剪，边角再稍微磨圆。第四条的原因是「角不要修过头」：角修得太平，指甲的角就会嵌进肉里。"}],"cautions":[{"level":"info","text":"第四条的原因是「角不要修过头」：角修得太平，指甲的角就会嵌进肉里。"}],"articlePath":"the-savvy-life-manual/body-care/nail.md","articleTitle":"指甲剪太短，指尖发粗？剪到齐平才对"},{"id":"trim-nails-safely","source":{"anchor":"剪指甲的正确方法"},"slot":"anytime","remind":{"text":"与指尖齐平，分段慢慢剪，剪后用锉刀打磨；脚趾甲先水平修剪，再稍微磨圆"},"effect":null,"steps":[{"text":"指甲应与指尖齐平，不要剪得过短。"},{"text":"所以要用剪口前端一点一点往前推，从指甲的弯曲部分慢慢剪。"},{"text":"剪完指甲后，用锉刀把切口打磨平滑；剪刀越锋利越不容易撕裂甲面。"},{"text":"建议先水平修剪，然后将边角稍微打磨圆滑。"}],"cautions":[{"level":"info","text":"不要一次性剪掉太多。指甲由三层叠成，一次剪得过大，弧度会被压扁、剪口瞬间受力，上层随即剥离"}],"articlePath":"the-savvy-life-manual/body-care/nail.md","articleTitle":"指甲剪太短，指尖发粗？剪到齐平才对"},{"id":"preserve-fingertip-support","source":{"anchor":"指甲的作用"},"name":"别把指甲剪太短","slot":"anytime","remind":{"text":"不要把指甲剪得过短，让指甲为指尖提供支撑"},"effect":{"text":"如果指甲剪得过短，指尖就难以发力。"},"steps":[{"text":"如果指甲剪得过短，指尖就难以发力。"}],"cautions":[{"level":"with-doctor","text":"嵌甲一旦发作，行走平衡会变差，跌倒的风险随之升高，说明书特别提醒老年人。已经有症状的，请到皮肤科就诊。"}],"articlePath":"the-savvy-life-manual/body-care/nail.md","articleTitle":"指甲剪太短，指尖发粗？剪到齐平才对"},{"id":"leave-nails-longer-for-rough-skin","source":{"anchor":"指甲的作用"},"name":"指尖粗糙时留长指甲","slot":"anytime","remind":{"text":"指尖持续粗糙时，检查是否因为指甲过短"},"effect":{"text":"曾有四位指尖皮肤粗糙的人把指甲适度留长，五周后症状明显改善。"},"steps":[{"text":"曾有四位指尖皮肤粗糙的人把指甲适度留长，五周后症状明显改善。"}],"articlePath":"the-savvy-life-manual/body-care/nail.md","articleTitle":"指甲剪太短，指尖发粗？剪到齐平才对"},{"id":"use-nail-polish-for-mood","source":{"anchor":"指甲的作用"},"name":"涂喜欢的指甲油","slot":"anytime","remind":{"text":"涂抹自己喜欢的指甲油"},"effect":{"text":"10 名受试者涂上指甲油后压力显著降低（p<0.01）。"},"steps":[{"text":"涂抹自己喜欢的指甲油，可以有效减轻压力并提升情绪。"}],"cautions":[{"level":"info","text":"说明书没有给出这两项的原始研究出处，这里只作转述。"}],"articlePath":"the-savvy-life-manual/body-care/nail.md","articleTitle":"指甲剪太短，指尖发粗？剪到齐平才对"},{"id":"gentle-fine-brushing","source":{"anchor":"三条做法：把菌斑打掉"},"name":"轻握牙刷小幅颤动","slot":"anytime","remind":{"text":"轻握牙刷，对准牙缝和牙周袋小幅颤动"},"effect":null,"steps":[{"text":"不是使劲攥像握铅笔那样捏着"},{"text":"把刷头对准牙缝和牙周袋送进去，再细细地小幅颤动"},{"text":"瞄准容易积菌斑的位置"}],"cautions":[{"level":"info","text":"不是用力来回刷"}],"articlePath":"the-savvy-life-manual/body-care/oral-flora.md","articleTitle":"47.9% 的人牙周袋超 4mm：牙周病几乎无痛"},{"id":"floss-before-brushing","source":{"anchor":"三条做法：把菌斑打掉"},"name":"先用牙线和牙间刷","slot":"anytime","remind":{"text":"先用牙线牙缝明显张大的人局部并用牙间刷"},"effect":null,"steps":[{"text":"先用牙线"},{"text":"牙缝明显张大的人在牙线之外局部并用牙间刷"},{"text":"斜着送进去前后移动"}],"articlePath":"the-savvy-life-manual/body-care/oral-flora.md","articleTitle":"47.9% 的人牙周袋超 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以上牙周袋的数量大幅减少牙龈出血处也大幅减少"},"steps":[{"text":"轻度牙周病的话，光靠这套护理本身就能改善"},{"text":"别等疼了才处理"},{"text":"牙周袋的口袋深度是要用专用器具探进去量才知道的"},{"text":"即使没有疼痛或肿，也可以直接对诊所说「担心牙龈健康，请帮我检查」"}],"cautions":[{"level":"info","text":"这次试验额外做了一次洗牙"},{"level":"info","text":"光靠照镜子看不出来"},{"level":"info","text":"费用和保险是否适用，请以医疗机构的说明为准"}],"articlePath":"the-savvy-life-manual/body-care/oral-flora.md","articleTitle":"47.9% 的人牙周袋超 4mm：牙周病几乎无痛"},{"id":"oral-frail-self-check","source":{"anchor":"5 项自查：中 2 项就算口腔衰弱"},"name":"自查口腔功能是否下降","slot":"anytime","remind":{"text":"今天完成口腔衰弱自查"},"effect":null,"dose":[{"value":5,"unit":"项","what":"口腔衰弱自查项目数"}],"steps":[{"text":"自己的牙少于 20 颗"},{"text":"半年以前起就难咬硬的东西"},{"text":"喝茶或喝汤会呛"},{"text":"口里容易干"},{"text":"滑舌变差"},{"text":"5 项里有 2 项以上符合，即被判定为「口腔衰弱」。"}],"cautions":[{"level":"info","text":"镶的假牙和金属冠要算作自己的牙但种植牙不算自己的牙"}],"articlePath":"the-savvy-life-manual/body-care/oral-health.md","articleTitle":"口腔功能 50 代起下滑：5 项自查先做起来"},{"id":"singing-tongue-training","source":{"anchor":"做什么：三个舌力动作，外加唱歌"},"name":"唱首歌练舌力","slot":"anytime","remind":{"text":"今天安排趣味唱歌训练"},"effect":{"text":"每周 1 次、每次 2 小时的唱歌持续 12 周后，确认舌压平均上升 3.71 千帕"},"dose":[{"value":1,"unit":"次","what":"每周唱歌次数"},{"value":2,"unit":"小时","what":"每次唱歌时长"},{"value":12,"unit":"周","what":"持续唱歌训练周期"}],"duration":{"basis":"derived","sec":7200,"formula":"2 小时 × 60 分钟/小时 × 60 秒/分钟 = 7200 秒"},"steps":[{"text":"在享受乐趣的同时让舌最大限度地活动"},{"text":"唱歌用到的不只是舌，还有口唇、口轮肌、呼吸等更多的肌肉和功能"}],"cautions":[{"level":"stop","text":"有疼痛的人，请不要勉强进行。"},{"level":"with-doctor","text":"口的功能已经在衰退、平时吃东西会呛，或有基础疾病的人，请先咨询牙科医生再开始。"}],"articlePath":"the-savvy-life-manual/body-care/oral-health.md","articleTitle":"口腔功能 50 代起下滑：5 项自查先做起来"},{"id":"pancreatic-cancer-survival-contrast","source":{"anchor":"胰腺癌 11% → 80%：差别只在早期发现"},"name":"早发现 1cm 的生存差别","remind":{"text":"对照胰腺癌整体的 5 年生存率与 1cm 以内发现时的 5 年生存率。"},"effect":null,"steps":[{"text":"这份 2026 年 7 月 16 日播放的说明书（品番 YKMY-153）"},{"text":"说明书全部讲的是怎么提前发现和该去哪里查。它没有讲治疗，也没有给出任何用药内容。"},{"text":"胰腺癌整体的 5 年生存率约 11%；而在 1cm 以内发现，5 年生存率会跳到 80%。"}],"notices":[{"level":"info","text":"这份说明书讲的是早期发现的路径，不是诊断，也不是治疗建议。"},{"level":"info","text":"不要用「有没有症状」来判断要不要检查"},{"level":"with-doctor","text":"是否需要检查、多久查一次，请由医生判断，不要照着这张表自我诊断。"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"pancreatic-anatomy-and-functions","source":{"anchor":"为什么偏偏是胰腺"},"name":"胰腺的位置与作用","remind":{"text":"了解胰腺的位置、大小、转移特点与主要作用。"},"effect":null,"steps":[{"text":"第一，胰腺在身体的深处。胰腺位于肝脏和胃的背后，是身体最深处的地方；大小大约只有 15 厘米。"},{"text":"因为位置深、体积小，在 X 线等检查里很难成像，早期发现因此困难"},{"text":"第二，它太小，所以癌稍微一大就转移。胰腺很小，所以癌只是稍微变大一点就容易发生转移"},{"text":"分泌分解脂肪、糖类和脂质的液体，送往胃之后的十二指肠吃下的食物先被胃酸泡成粥状，再由来自胰腺的消化液分解到能被吸收的程度。"},{"text":"「胰岛素是唯一下降血糖值的激素」一进食，胰腺就分泌胰岛素，从而把血糖降下来。"}],"notices":[{"level":"info","text":"但如果癌还处在小的早期，多半还留在胰腺内部，因此可以用手术整个切除"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"pancreatic-cancer-mortality-and-sources","source":{"anchor":"死亡数与生存率：说明书照录的两个出处"},"name":"死亡数与生存率的出处","remind":{"text":"了解胰腺癌死亡人数排名、生存率数据及其出处。"},"effect":null,"steps":[{"text":"胰腺癌因老龄化等原因，死亡人数正在急增；在最新数据里，已经超过胃癌，排到第 3 位。"},{"text":"第 1 位 肺癌、第 2 位 大肠癌、第 3 位 胰腺癌、第 4 位 胃癌死亡人数一年超过 4 万人"},{"text":"国立癌症研究中心癌症信息服务「癌症统计」"},{"text":"正文页那张 11% 与 80% 的对照图，图下注明的出处是 Japan Pancreatic Cancer Registry。背面那张 5 年生存率图，图下注明的出处是 Egawa et al. Pancreas 2012;41:985-992。"},{"text":"「5 年生存率（诊断之后经过 5 年的生存率），在所有癌症中最低，约为 11%」癌在 1cm 以下被发现时，完全切除的可能性很高，所以 5 年生存率会跳升到 80%"},{"text":"同一份说明书的两个页面给出了不同出处，这里如实并列说明书没有解释这两个出处的关系"}],"notices":[{"level":"info","text":"同一份说明书的两个页面给出了不同出处，这里如实并列"},{"level":"info","text":"说明书没有解释这两个出处的关系。"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"pancreatic-cancer-early-tests","source":{"anchor":"三种检查，各自能看到什么"},"name":"胰腺癌的三种早期检查","remind":{"text":"了解早期检查各自能够看到什么。"},"effect":null,"steps":[{"text":"用造影剂这种药让影像更容易看清，有机会发现 7 毫米这样的小癌。"},{"text":"能发现更小的癌。内镜进不去胰腺，但可以把它放到紧挨着的胃或十二指肠里，照着超声高精细地观察胰腺。"},{"text":"细胞学检查（細胞診）这是更早期、在癌还结成块之前就能发现的办法。先把一根细管插到胰腺，采集分泌液；如果有癌，脱落的东西就在这层分泌液里，于是用显微镜去找「癌细胞」。"}],"notices":[{"level":"info","text":"CT 和超声内镜都是非常重要的检查"},{"level":"with-doctor","text":"是否需要检查、多久查一次，请由医生判断，不要照着这张表自我诊断。"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"abdominal-ultrasound-precancer-signs","source":{"anchor":"腹部超声：看的不是癌，是「癌前的征象」"},"name":"超声看到的癌前征象","remind":{"text":"了解腹部超声观察到的癌前征象与随访提示。"},"effect":null,"steps":[{"text":"仰面躺下，在肚子上涂凝胶，用超声观察体内"},{"text":"说明书指出这样的征象有两个：让消化液通过的胰管变粗胰腺囊肿（すいのう胞）这种积着液的囊"},{"text":"出现两个征象的人，两年内罹患胰腺癌的可能性约 1～2%因此不必过度担心"},{"text":"但请务必每半年到一年，定期、认真地接受检查。"},{"text":"发现征象的话，通过定期检查，即使真的得了癌也能超早期发现。"},{"text":"腹部超声检查机，附近的消化器内科或内科诊所大多都有"}],"notices":[{"level":"info","text":"出现两个征象的人，两年内罹患胰腺癌的可能性约 1～2%因此不必过度担心"},{"level":"info","text":"即使发现了这两个征象，多数人也不会得胰腺癌"},{"level":"with-doctor","text":"是否需要检查、多久查一次，请由医生判断，不要照着这张表自我诊断。"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"pancreatic-cancer-referral-and-risk-factors","source":{"anchor":"谁该做？「开业医生知道风险」"},"name":"谁该做检查","remind":{"text":"了解胰腺癌危险因子、早期诊断项目与转介机制。"},"effect":null,"steps":[{"text":"如今日本 30 个以上地区正在实施这类尽早发现胰腺癌、把它接到治疗上去的尝试。"},{"text":"最早开始做这件事的尾道市，取得了「早期发现率与全国平均相比高达 7 倍以上」的成果。"},{"text":"例如家族里有胰腺癌病史、饮酒量很大等"},{"text":"生活习惯病糖尿病、肥胖胰腺疾病・胰腺影像所见慢性胰腺炎、IPMN、胰腺囊肿、胰管扩张其他胆结石・胆囊摘除术、血痰型、感染症"},{"text":"把这些胰腺癌危险因子的学习会召集开业医生来开参加对象也包括不以胰腺为专业的医生一旦发现符合的患者，就立刻介绍到能做精密检查的医院这套转介系统通称「尾道方式」，如今已经推广到全国。"}],"notices":[{"level":"with-doctor","text":"一旦发现符合的患者，就立刻介绍到能做精密检查的医院"},{"level":"info","text":"「血痰型」一项照说明书原样录入这一项与胰腺癌的关联，说明书未作任何说明。"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"pancreatic-cancer-visit-path","source":{"anchor":"去看病时该怎么说、该查什么"},"remind":{"text":"就诊时把「危险度检查中符合的项目」和「担心胰腺癌」告诉医生。"},"effect":null,"steps":[{"text":"把符合的项目先记在备忘录上，就能准确地传达。"},{"text":"到附近的内科（最好是消化器内科）就诊"},{"text":"通过问诊、血液检查、腹部超声检查等，由医生判断有没有问题。"}],"notices":[{"level":"with-doctor","text":"是否需要检查、多久查一次，请由医生判断，不要照着这张表自我诊断。"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"abdominal-ultrasound-safety","source":{"anchor":"腹部超声：安全、不痛、没有辐射"},"name":"腹部超声的安全性","remind":{"text":"了解腹部超声的安全性、时长、费用与检查目的。"},"effect":null,"duration":{"basis":"derived","sec":600,"formula":"10 分钟 × 60 秒/分钟 = 600 秒"},"steps":[{"text":"腹部超声，是把超声照在肚子上、观察体内状况的检查。"},{"text":"不痛，也没有 X 线的辐射。"},{"text":"检查时间约 10 分钟；三成负担的费用约从 1,500 日元起（诊察费等另计）。"},{"text":"超声有时能发现与胰腺癌早期发现相关的征象。"},{"text":"但即使发现了这样的征象，多数人也不会得胰腺癌。"},{"text":"请不要过度担心，按照医生的指示定期接受检查，这很重要。"}],"notices":[{"level":"info","text":"不痛，也没有 X 线的辐射。"},{"level":"with-doctor","text":"费用与可否检查请以所在医疗机构的说明为准；是否需要检查、多久查一次，请由医生判断，不要照着这张表自我诊断。"}],"articlePath":"the-savvy-life-manual/body-care/pancreatic-cancer.md","articleTitle":"胰腺癌 11% → 80%：差别只在早期发现","articleKind":"condition"},{"id":"potassium-card-overview","source":{"anchor":"钾活卡片：一天凑满 4 张，补足 1200mg"},"name":"一天吃够 1200mg 钾","slot":"anytime","remind":{"text":"正餐每天加入 4 张以上钾活卡片；整套共 36 张，按颜色与每张对应的食材和分量取用。"},"effect":null,"dose":[{"value":4,"unit":"张","what":"每天在正餐里加入的卡片数"},{"value":300,"unit":"mg","what":"每张卡片提供的钾量"},{"value":1200,"unit":"mg","what":"每天额外补钾的目标量"}],"steps":[{"text":"每张卡片 = 300mg 钾、每天在正餐里加入 4 张以上"},{"text":"整套共 36 张卡片，下面按颜色列出每张对应的食材和分量（绿色 11 张、粉色 9 张、红黄 7 张、蓝橙 9 张），照着分量取量即可。"},{"text":"4 张 × 300mg = 1200mg，这就是整套卡片每天要额外补上的目标线。"}],"cautions":[{"level":"info","text":"摄取钾是\"减盐\"的辅助手段，不能代替减盐。"}],"articlePath":"the-savvy-life-manual/body-care/potassium.md","articleTitle":"钾活卡片：一天凑满 4 张，补足 1200mg"},{"id":"potassium-daily-target","source":{"anchor":"目标：每天额外 1200mg"},"name":"每天用 4 张钾卡","slot":"anytime","remind":{"text":"按每张 300mg 钾计算，每天在正餐里加入 4 张以上卡片；4 张对应 1200mg 目标线。"},"effect":null,"dose":[{"value":4,"unit":"张","what":"每天在正餐里加入的卡片数"},{"value":300,"unit":"mg","what":"每张卡片提供的钾量"},{"value":1200,"unit":"mg","what":"每天额外补钾的目标量"}],"steps":[{"text":"4 张 × 300mg = 1200mg，这就是整套卡片的目标线。"},{"text":"整套共 36 张卡片，全部算齐可提供 10800mg 钾（36 × 300mg）。"}],"cautions":[{"level":"info","text":"摄取钾是\"减盐\"的辅助手段，不能代替减盐。"},{"level":"stop","text":"说明书没有写这一条，但慢性肾病、或正在服用降压药（尤其 ACEI／ARB）与保钾利尿剂的人不要自己加钾——高钾血症会危及心脏，这类人先问医生。"}],"articlePath":"the-savvy-life-manual/body-care/potassium.md","articleTitle":"钾活卡片：一天凑满 4 张，补足 1200mg"},{"id":"red-yellow-potassium-foods","source":{"anchor":"红黄卡：豆制品与奶类（7 张）"},"name":"钾卡用豆制品和奶类","slot":"anytime","remind":{"text":"红黄卡覆盖豆制品与奶类，按单卡分量取用；黄豆粉一张卡只要 15g，牛奶、酸奶、豆浆按杯或克数计。"},"effect":null,"steps":[{"text":"绢豆腐2/3 块 200g"},{"text":"北豆腐1 块 270g"},{"text":"纳豆1 盒 50g"},{"text":"黄豆粉2 大勺 15g"},{"text":"牛奶1 杯 200mL"},{"text":"酸奶180g"},{"text":"豆浆1 杯（略浅） 160mL"},{"text":"黄豆粉一张卡只要 15g，已经算小的了（比它更小的是滑海带，一张卡只要 6g）"}],"articlePath":"the-savvy-life-manual/body-care/potassium.md","articleTitle":"钾活卡片：一天凑满 4 张，补足 1200mg"},{"id":"plan-three-color-meal","source":{"anchor":"三色搭配：每餐 3 色、合计 20g 以上"},"name":"三色搭配凑 20g","slot":"anytime","remind":{"text":"一餐用 3 种颜色的卡片来搭配让菜单更完整合计蛋白质 20g 以上"},"effect":null,"dose":[{"value":20,"unit":"g","what":"每餐合计蛋白质"}],"steps":[{"text":"卡片按食材系分成三种颜色：一餐用 3 种颜色的卡片来搭配"},{"text":"每张卡的左上角有一个星形数字该份食物的蛋白质克数"},{"text":"合计蛋白质 20g 以上"}],"cautions":[{"level":"with-doctor","text":"肾脏有疾病的人如果摄入过多蛋白质可能会导致病情进展请务必咨询主治医生"}],"articlePath":"the-savvy-life-manual/body-care/protein-card.md","articleTitle":"蛋白质卡：一张卡算清这一份有多少克蛋白质"},{"id":"yellow-staple-card","source":{"anchor":"黄色卡（主食系）：12 张"},"name":"按黄色卡配主食蛋白","slot":"anytime","remind":{"text":"黄色主食系照着数字搭配就行"},"effect":null,"dose":[{"value":3,"unit":"g","what":"可颂（1 个 45g）的蛋白质"},{"value":3,"unit":"g","what":"无糖玉米片（1 份 50g）的蛋白质"},{"value":3,"unit":"g","what":"白米饭（1 碗 150g）的蛋白质"},{"value":4,"unit":"g","what":"糙米饭（1 碗 150g）的蛋白质"},{"value":4,"unit":"g","what":"燕麦片（干重 30g；1 餐）的蛋白质"},{"value":4,"unit":"g","what":"吐司（1 片；6 片切；60g）的蛋白质"},{"value":5,"unit":"g","what":"葡萄干面包（1 片；6 片切；75g）的蛋白质"},{"value":5,"unit":"g","what":"乌冬面（1 团 200g）的蛋白质"},{"value":6,"unit":"g","what":"菠萝包（1 个 90g）的蛋白质"},{"value":7,"unit":"g","what":"豆沙包（1 个 120g）的蛋白质"},{"value":10,"unit":"g","what":"荞麦面（生重 120g；1 团）的蛋白质"},{"value":10,"unit":"g","what":"中华面（生重 120g；1 团）的蛋白质"}],"steps":[{"text":"黄色主食系卡片下方标注对应分量"},{"text":"该份食物的蛋白质克数"}],"articlePath":"the-savvy-life-manual/body-care/protein-card.md","articleTitle":"蛋白质卡：一张卡算清这一份有多少克蛋白质"},{"id":"green-plant-card","source":{"anchor":"绿色卡（植物系）：12 张"},"name":"按绿色卡配植物蛋白","slot":"anytime","remind":{"text":"绿色植物系照着数字搭配就行"},"effect":null,"dose":[{"value":1,"unit":"g","what":"带皮马铃薯（生重 100g；1 个）的蛋白质"},{"value":1,"unit":"g","what":"带皮红薯（生重 100g）的蛋白质"},{"value":1,"unit":"g","what":"山药（生重 50g）的蛋白质"},{"value":1,"unit":"g","what":"炒核桃（5 小把 10g）的蛋白质"},{"value":2,"unit":"g","what":"厚油豆腐皮（20g；1/9 块）的蛋白质"},{"value":2,"unit":"g","what":"花生（10 粒；10g）的蛋白质"},{"value":3,"unit":"g","what":"豆腐（50g；1/6 块）的蛋白质"},{"value":3,"unit":"g","what":"煮黄豆（1 大勺；山盛；20g）的蛋白质"},{"value":4,"unit":"g","what":"纳豆（迷你杯 1 盒 30g）的蛋白质"},{"value":5,"unit":"g","what":"煮毛豆（100g；可食部 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45g"},{"value":5,"unit":"点","what":"黄卡主食：葡萄干面包，份量 1 片 75g"},{"value":5,"unit":"点","what":"黄卡主食：乌冬面，份量 1 份 200g"},{"value":6,"unit":"点","what":"黄卡主食：哈密瓜面包，份量 1 个 90g"},{"value":7,"unit":"点","what":"黄卡主食：豆沙面包，份量 1 个 120g"},{"value":10,"unit":"点","what":"黄卡主食：荞麦面，份量 1 份（生）120g"},{"value":10,"unit":"点","what":"黄卡主食：中华面，份量 1 份（生）120g"},{"value":2,"unit":"点","what":"红卡动物性：培根，份量 1 片 20g"},{"value":2,"unit":"点","what":"红卡动物性：香肠，份量 1 根 20g"},{"value":3,"unit":"点","what":"红卡动物性：迷你汉堡肉，份量 1 个 25g"},{"value":3,"unit":"点","what":"红卡动物性：火腿，份量 2 片 20g"},{"value":3,"unit":"点","what":"红卡动物性：无糖酸奶，份量 1 杯 100g"},{"value":4,"unit":"点","what":"红卡动物性：奶酪片，份量 1 片 18g"},{"value":4,"unit":"点","what":"红卡动物性：金枪鱼罐头，份量 1 汤匙 25g"},{"value":4,"unit":"点","what":"红卡动物性：鲭鱼，份量 1 块 20g"},{"value":5,"unit":"点","what":"红卡动物性：牛奶，份量 1 杯 150g"},{"value":5,"unit":"点","what":"红卡动物性：布丁，份量 1 个 90g"},{"value":5,"unit":"点","what":"红卡动物性：三文鱼，份量 1 块 20g"},{"value":5,"unit":"点","what":"红卡动物性：鸡胸肉，份量 1/10 块 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蛋白质","slot":"morning","remind":{"text":"早餐吃够蛋白质，让每一餐都吃够、吃得均匀"},"effect":{"text":"如果早餐再不吃蛋白质这个分解过程会一直持续到中午"},"dose":[{"value":20,"unit":"g","what":"每餐蛋白质目标"}],"steps":[{"text":"对照三餐的蛋白质摄入量就能看出问题所在日本人的早餐，是三餐中蛋白质最少的一餐"},{"text":"吃得再多，多余的部分也不会被吸收，会直接排出体外所以目标不是越多越好"},{"text":"所以目标不是越多越好，而是每一餐都要吃够、吃得均匀"},{"text":"如果早餐再不吃蛋白质这个分解过程会一直持续到中午"}],"articlePath":"the-savvy-life-manual/body-care/protein.md","articleTitle":"早餐缺蛋白质？每餐 20g 以上的三步吃法"},{"id":"bee-breathing","source":{"anchor":"蜂鸣式呼吸法"},"slot":"anytime","remind":{"text":"放松闭嘴，呼气时发出嗡嗡声，先从 5 次呼吸起步"},"effect":{"text":"长时间保持深呼吸，即使在紧张时也能帮助你放松。"},"dose":[{"value":5,"unit":"次","what":"呼吸"}],"duration":{"basis":"unknown"},"steps":[{"text":"放松状态：保持放松，闭上嘴巴。"},{"text":"呼气时，发出“嗯~”的声音，类似蜜蜂翅膀的嗡嗡声。当感觉气息不足时，再次放松并吸气。"},{"text":"遮挡耳朵和眼睛：用手物理遮挡耳朵和眼睛，可以帮助你更专注于呼吸声，进一步放松身心。用拇指按住耳朵、用另外四根手指捂住眼睛","images":["media/dc4850f5daf9206fa14500e67a1ec3589bb220cc3ef912e0ed95c6074d9804af.jpeg"]},{"text":"手掌放在胸前（触摸时可以感觉到骨头的地方）：感受手掌在呼吸时产生的振动，能更容易集中注意力于呼吸声，增强放松效果。掌心贴在胸骨（能摸到骨头的那一段）上时，能感觉到呼吸带来的震动"}],"cautions":[{"level":"stop","text":"不要勉强拉长时间，硬撑反而适得其反。"}],"articlePath":"the-savvy-life-manual/body-care/resting-pulse.md","articleTitle":"静息脉搏高？5 天测基线 + 蜂鸣呼吸法"},{"id":"arrectus-pili-stretch","source":{"anchor":"四个动作，每天早晚各一次"},"name":"每天早晚各做一次面部提拉","slot":"anytime","remind":{"text":"开始前先涂面霜，按下列动作顺着立毛筋的走向向上提拉；整套动作每天早晚各做 1 次，目标为连续做 4 周。"},"effect":null,"dose":[{"value":3,"unit":"次","what":"每个动作各做 3 次"},{"value":1,"unit":"次","what":"整套动作每天早晚各做 1 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个月内可感受到改善"},{"text":"一经诊断为「月经困难症」，医保每月 1100 日元起"},{"text":"不知道怎么找妇科，就按官网和学会名录两条路搜"}],"notices":[{"level":"with-doctor","text":"40 岁以上须与医生商讨、50 岁以上原则上不使用"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"common-side-effects","source":{"anchor":"低剂量避孕药的副作用与风险"},"name":"低剂量避孕药初期副作用","remind":{"text":"了解开始服药时可能出现的副作用及消退时间"},"effect":{"text":"开始服用时，约3 成会出现恶心、浮肿、头痛、异常出血等，但多数会在几天至 3 个月内消退；"},"steps":[{"text":"低剂量避孕药的问答由东京齿科大学市川综合医院妇产科准教小川真理子医师担任监修。"},{"text":"开始服用时，约3 成会出现恶心、浮肿、头痛、异常出血等，但多数会在几天至 3 个月内消退；"},{"text":"「超低剂量」制剂较少引发恶心和浮肿；"},{"text":"体重增加与服药之间的因果关系，目前并未获认可。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"clot-risk","source":{"anchor":"低剂量避孕药的副作用与风险"},"name":"避孕药的血栓风险","remind":{"text":"了解血栓风险及需要咨询医生的症状"},"effect":null,"steps":[{"text":"服用者每万人 3～9 人，未服用者为 1～5 人。"},{"text":"肥胖、吸烟、遗传等因素会使风险进一步升高。"}],"notices":[{"level":"with-doctor","text":"若出现腿部疼痛、肿胀等症状，应咨询主治医生。"},{"level":"with-doctor","text":"40 岁以上需与医生商讨（慎重投药）"},{"level":"with-doctor","text":"50 岁以上原则上不使用"},{"level":"info","text":"不受年龄限制的替代选项是「黄体激素制剂」"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"cancer-risk","source":{"anchor":"低剂量避孕药的副作用与风险"},"name":"避孕药与癌症风险","remind":{"text":"了解低剂量避孕药相关癌症风险与停药后的变化"},"effect":{"text":"停药 5 年以后会回到与未服药者相同的水平"},"steps":[{"text":"乳腺癌可能性为 1.24 倍"},{"text":"宫颈癌连续服用 5 年以上为 1.9 倍"},{"text":"自治体的定期体检也有助于早期发现。"}],"notices":[{"level":"with-doctor","text":"治疗需权衡「效果」与「风险」后再作选择。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"future-pregnancy","source":{"anchor":"低剂量避孕药的副作用与风险"},"name":"避孕药对将来怀孕的影响","remind":{"text":"了解低剂量避孕药对将来怀孕的影响"},"effect":null,"steps":[{"text":"停药后 1 年内怀孕的比例为 79.4%（平均服药 7.2 年；欧洲 7 国调查）"},{"text":"计划怀孕后 1 年内受孕的比例为 79.3%（美加调查，25～27 岁女性）"},{"text":"两个比例几乎一样——这正是说明书给出「不影响」的依据。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"medication-administration","source":{"anchor":"用法与费用"},"name":"避孕药的服法与费用","remind":{"text":"了解周期给药与连续给药的服用方式"},"effect":{"text":"经期相关症状的改善与出血量减少，约 1 个月就能感受到"},"dose":[{"value":3,"unit":"周","what":"每周期服药时长","approximate":true},{"value":1,"unit":"周","what":"每周期停药时长","approximate":true}],"steps":[{"text":"周期给药：约服用 3 周，停药约 1 周，如此循环；"},{"text":"连续给药：长期不间断服用。"},{"text":"两种方式都需与医生商讨，由医生控制出血时期。"}],"notices":[{"level":"with-doctor","text":"两种方式都需与医生商讨，由医生控制出血时期。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"intrauterine-hormonal-system","source":{"anchor":"用法与费用"},"name":"宫内激素系统放 5 年","remind":{"text":"了解宫内黄体激素释放系统最长可放置 5 年及预期效果"},"effect":{"text":"经血量减少与痛经减轻"},"steps":[{"text":"除药物外，还有「宫内黄体激素释放系统」——放入子宫内的器具，最长可放置 5 年，可期待经血量减少与痛经减轻。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"insurance-coverage","source":{"anchor":"用法与费用"},"name":"月经困难症的医保","remind":{"text":"确认月经困难症诊断后的医保适用情况"},"effect":null,"steps":[{"text":"一经诊断为「月经困难症」，即可适用医保每月 1100 日元起。"},{"text":"诊察内容不同价格会变；"},{"text":"若仅为调整经期时间或作为避孕用途，则不适用医保。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"starting-low-dose-contraceptive","source":{"anchor":"用法与费用"},"name":"初潮后即可开始服药","remind":{"text":"原则上，初潮来潮后即可服用。"},"effect":null,"steps":[{"text":"原则上，初潮来潮后即可服用。"},{"text":"（初潮之后考虑到对骨骼的影响，请先咨询主治医生。）"},{"text":"说明书特别强调家人的理解也很重要：有人是和母亲一起去妇产科听取说明，在自己和母亲都认可之后才开始服用低剂量避孕药的。"}],"notices":[{"level":"with-doctor","text":"（初潮之后考虑到对骨骼的影响，请先咨询主治医生。）"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"finding-gynecologist","source":{"anchor":"怎么找妇科、就诊会经历什么"},"name":"按名录找妇科","remind":{"text":"按官网和学会名录寻找妇科"},"effect":null,"steps":[{"text":"如果某家妇科在网站上详细刊载了「月经・PMS・避孕药」等解说，说明它很可能在积极从事月经相关症状的治疗。"},{"text":"日本女性医学学会官网可按地区检索专科医师。"}],"notices":[{"level":"info","text":"大学医院和综合医院有时需要「介绍信」才能就诊，请预先确认。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"gynecology-consultation","source":{"anchor":"怎么找妇科、就诊会经历什么"},"name":"妇科问诊和超声检查","remind":{"text":"了解就诊时的问诊、超声检查与治疗方案咨询"},"effect":null,"steps":[{"text":"医生问诊——以问诊表为基础，耐心听你讲述；"},{"text":"子宫与卵巢的超声检查——有痛经时，查明是否潜藏着子宫或卵巢的疾病至关重要。经阴道超声检查更精确，但抗拒的人可以选择腹部超声。"},{"text":"放过它可能导致不孕——说明书特别提示，可能查出子宫腺肌症、子宫内膜异位症等疾病。"},{"text":"不只有激素治疗，还会就使用汉方药的对症疗法、饮食、运动等生活习惯改善给出建议。"}],"notices":[{"level":"seek-care","text":"即使症状较轻，只要认为经期相关症状已经妨碍到日常生活，也请尽早就诊。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"lifetime-menstrual-burden","source":{"anchor":"一生多来 9 倍月经，是负担也是风险"},"name":"一生月经次数多了 9 倍","remind":{"text":"了解女性一生月经次数增加到从前的 9 倍"},"effect":null,"steps":[{"text":"据图中数据，从约 50 次（旧时）增至约 450 次（现代）。"},{"text":"与此同时，罹患子宫内膜异位症等疾病的风险也在升高。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"menstrual-symptom-spectrum","source":{"anchor":"一生多来 9 倍月经，是负担也是风险"},"name":"月经相关症状超过 50 种","remind":{"text":"了解月经相关症状超过 50 种的身体与精神表现"},"effect":null,"steps":[{"text":"身体症状：全身痛、头痛、腰痛、眩晕与站起时头晕、贫血、耳鸣、视物模糊、皮肤粗糙、肩颈僵硬、胸口疼痛、心悸、恶心、腹痛、腹胀、背部疼痛、腹泻、手脚发麻、水肿、体重增加、疲劳、潮热与发热、怕冷、身体变沉；"},{"text":"精神症状：易怒、难以入睡或嗜睡、愤怒与不安、紧张与混乱、食欲减退或增加、性欲减退或增强、情绪低落（变得悲伤）、感到寂寞、想独处、流泪、注意力下降、判断力下降、容易忘事、罪恶感、急躁、无法容忍、冲动、有自杀念头、不愿说话、懒得动、神经敏感、情绪失控、心情忽好忽坏、饮食偏好改变、想喝酒。"},{"text":"「生理的烦恼」是一整片症状谱系，而不是几种固定反应。"}],"notices":[{"level":"seek-care","text":"有自杀念头"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"hormonal-fluctuation-mechanism","source":{"anchor":"成因：两种激素一个月涨落一次"},"remind":{"text":"了解月经相关症状的激素波动机制与改善思路"},"effect":{"text":"服下后，体内循环的性激素量趋于恒定，经期相关症状随之改善。"},"steps":[{"text":"这两种激素大约每 1 个月（一个月经周期）增减起伏一次，不调正是由此而来。"},{"text":"因此，改善思路是把体内性激素的量维持稳定。"},{"text":"说明书提到，妇科等科室会开具低剂量避孕药等激素制剂；"},{"text":"服下后，体内循环的性激素量趋于恒定，经期相关症状随之改善。"},{"text":"用激素疗法让子宫和卵巢「休息」，能减轻月经对身体造成的负担。"}],"articlePath":"the-savvy-life-manual/body-care/sex-hormones.md","articleTitle":"经期不适怎么管：低剂量避孕药的利与弊","articleKind":"condition"},{"id":"shoulder-arm-elevation-ratio","source":{"anchor":"肩的活动该是1比2：改订版肩部说明书"},"name":"举手时留意肩臂 1:2","slot":"anytime","remind":{"text":"举手时留意肩胛骨和上臂骨的活动比例"},"effect":null,"steps":[{"text":"手臂往上举 180 度，肩胛骨应该走 60 度、上臂骨应该走 120 度，这个 1 比 2 医学上叫「肩甲上腕节奏」。"}],"articlePath":"the-savvy-life-manual/body-care/shoulder.md","articleTitle":"肩的活动该是1比2：改订版肩部说明书"},{"id":"shoulder-routine-order","source":{"anchor":"肩的活动该是1比2：改订版肩部说明书"},"name":"整套肩部动作的次序","slot":"anytime","remind":{"text":"整套肩部训练包含盘腿拉伸、肩胛骨训练和肩袖训练，盘腿拉伸放在最前面"},"effect":null,"steps":[{"text":"另外还有一记盘腿拉伸，它不在这两段里，而要放在整套动作的最前面做"},{"text":"一段是 1 套 3 分钟、每天 1 到 3 次的肩胛骨训练"},{"text":"另一段是每天 3 次的肩袖训练"}],"cautions":[{"level":"stop","text":"有脱臼史、或者做动作时感到强烈疼痛：整套都不要做。"}],"articlePath":"the-savvy-life-manual/body-care/shoulder.md","articleTitle":"肩的活动该是1比2：改订版肩部说明书"},{"id":"shoulder-self-checks","source":{"anchor":"先做两个自我检查"},"name":"肩部训练前的自检","slot":"anytime","remind":{"text":"开始肩部训练前确认肩胛骨是否参与，并比较左右肩高度"},"effect":null,"steps":[{"text":"检查一：手掌贴在胸前的锁骨上，掌心保持贴合，把肘抬到不勉强的位置。如果脖子根部带着肩膀一起往上耸，就要留意——肩胛骨没有参与。"},{"text":"检查二：双手抬到肩的高度，做「预备姿势」。左右肩高度不一样就要留意——上臂骨的活动变差了。"}],"cautions":[{"level":"stop","text":"检查二出现左右肩高度差：斜方肌下部纤维的练习要跳过。"}],"articlePath":"the-savvy-life-manual/body-care/shoulder.md","articleTitle":"肩的活动该是1比2：改订版肩部说明书"},{"id":"scapular-muscle-training","source":{"anchor":"1 套 3 分钟：调整肩胛骨的三个动作"},"name":"肩胛骨训练","slot":"anytime","remind":{"text":"依次拉伸背阔肌和肩胛提肌，再练前锯肌与斜方肌下部纤维"},"effect":null,"dose":[{"value":20,"unit":"秒","what":"每侧背阔肌和肩胛提肌拉伸保持时长"},{"value":10,"unit":"次","what":"前锯肌练习次数"},{"value":10,"unit":"次","what":"斜方肌下部纤维练习次数"},{"value":1,"unit":"套","what":"每天肩胛骨训练最少套数"},{"value":3,"unit":"套","what":"每天肩胛骨训练最多套数"}],"duration":{"basis":"derived","sec":180,"formula":"1 套 × 3 分钟 × 60 秒 = 180 秒"},"steps":[{"text":"一只手绕到对侧肩后，指尖摸到凸起的那块肩胛骨，另一只手把它往下按；再换手抓住对侧手肘，头向斜前方倒、身体同时侧倾，保持 20 秒。"},{"text":"两肘在身体前方并拢，保持夹住的状态向上抬。肩膀不要用力，注意力放在腋下。"},{"text":"双手在脑后交扣，手肘向后带、挺胸；吸气时把肩胛骨往脊柱方向收，呼气放松。"}],"cautions":[{"level":"stop","text":"有脱臼史、或者做动作时感到强烈疼痛：整套都不要做。"},{"level":"stop","text":"检查二出现左右肩高度差：斜方肌下部纤维的练习要跳过。"}],"articlePath":"the-savvy-life-manual/body-care/shoulder.md","articleTitle":"肩的活动该是1比2：改订版肩部说明书"},{"id":"shoulder-cuff-training","source":{"anchor":"肩袖：撑住肩关节的那四块肌肉"},"name":"夹毛巾练肩袖","slot":"anytime","remind":{"text":"用夹住毛巾和按压毛巾的方式练肩袖"},"effect":null,"dose":[{"value":10,"unit":"次","what":"每个肩袖动作每侧练习次数"},{"value":3,"unit":"套","what":"每天肩袖训练套数"}],"steps":[{"text":"肩袖练习一：折叠的毛巾夹在腋下固定住肘部，手里拿一把扇子，肘部不动、只用手臂把扇子向外拉开到最开，再轻轻扇动。手腕不要弯。"},{"text":"肩袖练习二：把卷成团的毛巾放在腹部，双手叠在上面轻轻按压，肘部的位置保持不动。"}],"cautions":[{"level":"stop","text":"有脱臼史、或者做动作时感到强烈疼痛：整套都不要做。"}],"articlePath":"the-savvy-life-manual/body-care/shoulder.md","articleTitle":"肩的活动该是1比2：改订版肩部说明书"},{"id":"cross-legged-hip-stretch","source":{"anchor":"盘腿拉伸：整套动作的第一招"},"name":"盘腿拉伸","slot":"anytime","remind":{"text":"整套肩部动作开始时先做盘腿拉伸"},"effect":null,"dose":[{"value":5,"unit":"次","what":"每侧盘腿拉伸次数"},{"value":10,"unit":"次","what":"双侧盘腿拉伸总次数"},{"value":5,"unit":"秒","what":"每次前倾保持时长"}],"steps":[{"text":"坐姿盘起一条腿，把脚踝搭到另一条腿上，搭上去的脚保持水平；双手握拳，拳面叠在小腿上"},{"text":"背部保持伸直，像是把胸口靠向拳头一样慢慢把上半身向前倾。倾到臀部到大腿后侧那条肌肉被拉开的感觉，慢慢数 5 秒，然后换另一侧。"}],"cautions":[{"level":"stop","text":"有脱臼史、或者做动作时感到强烈疼痛：整套都不要做。"},{"level":"stop","text":"盘腿拉伸时出现强烈疼痛要停下，特别是臀部以外的部位，即腰部、膝盖、髋关节出现疼痛时要中止。"}],"articlePath":"the-savvy-life-manual/body-care/shoulder.md","articleTitle":"肩的活动该是1比2：改订版肩部说明书"},{"id":"shoulder-safety-and-care","source":{"anchor":"不要做的情况和就医提示"},"name":"肩痛时先停练就医","slot":"anytime","remind":{"text":"训练前确认是否适合做整套动作，出现持续肩痛或手臂麻木无力时及时就医"},"effect":null,"steps":[{"text":"有脱臼史、或者做动作时感到强烈疼痛：整套都不要做。"},{"text":"如果肩痛持续不缓解、或者伴随手臂麻木无力，不要靠按穴位或自己练动作拖下去，请就医。（这条就医提示是编者补的，说明书本身没有写。）"}],"cautions":[{"level":"stop","text":"有脱臼史、或者做动作时感到强烈疼痛：整套都不要做。"},{"level":"stop","text":"检查二出现左右肩高度差：斜方肌下部纤维的练习要跳过。"},{"level":"info","text":"头几天出现轻微肌肉痛一样的异样感：说明书说这是正常的。"},{"level":"stop","text":"盘腿拉伸时出现强烈疼痛要停下，特别是臀部以外的部位，即腰部、膝盖、髋关节出现疼痛时要中止。"},{"level":"with-doctor","text":"如果肩痛持续不缓解、或者伴随手臂麻木无力，不要靠按穴位或自己练动作拖下去，请就医。"}],"articlePath":"the-savvy-life-manual/body-care/shoulder.md","articleTitle":"肩的活动该是1比2：改订版肩部说明书"},{"id":"moisturize-3t","source":{"anchor":"什么是 3T 涂抹法？"},"name":"全身涂保湿霜：3T 涂法","slot":"anytime","remind":{"text":"每天早晚各涂一次保湿霜，用足量，每个部位轻柔地涂抹 30 次"},"effect":null,"dose":[{"value":2,"unit":"次/天","what":"早晚各涂一次"},{"value":30,"unit":"次","what":"每个部位涂抹"},{"value":1,"unit":"FTU","what":"用量标准是一个指尖单元"}],"duration":{"basis":"unknown"},"steps":[{"id":"amount","text":"通常的用量标准是“1FTU”（指尖单元），即从食指末端指节长度挤出的量。这足以涂抹两个手掌大小的皮肤面积。","images":["media/2023334a5730d28b134db0803dc1f7e1bae9ada218bdf4f53726544b0351c994.png"]},{"id":"amount-by-part","text":"根据不同的身体部位，保湿霜的用量也会有所不同。以下图示提供了各个部位的推荐用量，确保全身皮肤都能得到充分的保湿。请注意，“背中”不仅指后背，还包括臀部的区域。","images":["media/59154e4ab01c54e43d6d471c614351eed9b2d9ef4c8327aa190dd9b52bb1e375.png"]},{"id":"thirty","text":"建议在每个部位涂抹 30 次，以确保保湿霜均匀分布并完全吸收"},{"id":"gentle","text":"由于皮肤对摩擦很敏感，涂抹时要缓慢而轻柔。尤其是面部皮肤更为娇嫩，建议减少次数。"},{"id":"circle","text":"推荐手法：轻轻打圈（くるくる塗る）把保湿霜铺开，让它填进皮肤的凹凸里"}],"cautions":[{"level":"stop","text":"用力揉搓是不行的——涂抹要轻柔扩散"},{"level":"stop","text":"特应性皮炎患者有因此恶化的可能，严禁用力搓揉"},{"level":"stop","text":"仍发痒，或出现红肿、湿疹，应立即停用并咨询皮肤科"},{"level":"with-doctor","text":"肝素类成分可能因促进血行而引起瘙痒，需挑选合适的产品并向皮肤科咨询"},{"level":"info","text":"保湿剂并非对所有瘙痒都有效——瘙痒也可能源自内脏或精神方面，应先请皮肤科确认原因"}],"variants":{"busy":{"include":["amount","thirty","gentle"]}},"articlePath":"the-savvy-life-manual/body-care/skin-moisturize.md","articleTitle":"保湿霜涂了没用？3T 保湿法 + 护肤三原则"},{"id":"morning-light","source":{"anchor":"光照建议"},"name":"起床后晒 15 分钟晨光","slot":"morning","remind":{"text":"起床后 3 小时内，暴露在 2500 Lux 以上的光线下至少 15 分钟以上"},"effect":{"text":"习惯通常不会立刻改变：持续约 1 个月，夜里一到点就困的睡眠节律才会慢慢成形"},"dose":[{"value":3,"unit":"小时内","what":"起床后接受光照的时限"},{"value":2500,"unit":"Lux","what":"光照强度"},{"value":15,"unit":"分钟","what":"每次照光时长"}],"duration":{"basis":"derived","sec":900,"formula":"原文「15 分钟以上」：15 分钟 × 60 秒/分钟 = 900 秒（这是下限，不是上限）"},"steps":[{"id":"timing","text":"起床后 3 小时内：至少暴露在 2500 Lux 以上的光线下 15 分钟以上"},{"id":"outdoor","text":"只要走到户外就能获得足够的光线"},{"id":"indoor","text":"站在窗户旁，让光线照在脸上，同样可以获得足够的光线"},{"id":"split","text":"连续照满 15 分钟有困难时，分几次零散地照也可以，但每一次都要落在起床后 3 小时内"}],"cautions":[{"level":"stop","text":"绝对不要直视太阳"},{"level":"info","text":"节目实验中，即便在雨天，户外也拿到了足够的亮度"},{"level":"with-doctor","text":"坚持约 1 个月仍不见改善建议到精神科、心疗内科或内科就诊"}],"variants":{"busy":{"include":["timing","outdoor","indoor"]}},"articlePath":"the-savvy-life-manual/body-care/sleep.md","articleTitle":"睡不好？2500 Lux 强光 + 睡前洗鼻 2 周"},{"id":"nasal-rinse","source":{"anchor":"鼻塞对睡眠的影响"},"name":"睡前用生理盐水冲鼻腔","slot":"evening","remind":{"text":"睡前用生理盐水冲洗鼻腔，坚持约 2 周"},"effect":{"text":"睡前坚持约 2 周的鼻腔冲洗可能取得成效"},"dose":[{"value":2,"unit":"次","what":"每个鼻孔"},{"value":2,"unit":"周","what":"睡前坚持","approximate":true},{"value":2,"unit":"克","what":"食盐用量","approximate":true},{"value":250,"unit":"毫升","what":"温水用量"},{"value":38,"unit":"℃","what":"水温","approximate":true}],"duration":{"basis":"unknown"},"steps":[{"text":"将约 2 克食盐溶解在 250 毫升温水中，水温约为 38℃，浓度约 0.8%"},{"text":"上身前倾，一边发“啊——”一边冲洗，左右鼻孔各做 2 次"},{"text":"轻轻擤出鼻腔内残留的盐水和鼻涕"}],"cautions":[{"level":"stop","text":"请勿提前制作盐水"},{"level":"info","text":"用剩的应直接丢弃"},{"level":"info","text":"水温过热或过冷都可能损伤鼻黏膜"},{"level":"with-doctor","text":"坚持约 1 个月仍不见改善建议到精神科、心疗内科或内科就诊"}],"articlePath":"the-savvy-life-manual/body-care/sleep.md","articleTitle":"睡不好？2500 Lux 强光 + 睡前洗鼻 2 周"},{"id":"symptom-overview","source":{"anchor":"胃胀、胃痛、胃灼热？三套对策分开看"},"name":"胃胀胃痛胃灼热","remind":{"text":"先区分胃胀、胃痛和胃灼热，再选择对应措施"},"effect":null,"steps":[{"text":"胃胀、胃痛、胃灼热是三种不同的毛病，对策也不一样。"}],"notices":[{"level":"info","text":"胃胀、胃痛、胃灼热是三种不同的毛病，对策也不一样。"}],"articlePath":"the-savvy-life-manual/body-care/stomach.md","articleTitle":"胃胀、胃痛、胃灼热？三套对策分开看","articleKind":"condition"},{"id":"bloating-management","source":{"anchor":"胃胀的对策"},"remind":{"text":"饭后至少 2 小时内不要躺下，避开高脂肪食物，并通过散步促进胃蠕动"},"effect":null,"dose":[{"value":2,"unit":"小时","what":"饭后至少避免躺下的时长"}],"steps":[{"text":"饭后至少 2 小时内不要躺下"},{"text":"避免高脂肪食物"},{"text":"适度的运动，如散步，可以促进胃蠕动，改善胃胀的症状。"}],"notices":[{"level":"info","text":"胃胀的主要原因是胃蠕动较弱，导致食物消化速度变慢。"}],"articlePath":"the-savvy-life-manual/body-care/stomach.md","articleTitle":"胃胀、胃痛、胃灼热？三套对策分开看","articleKind":"condition"},{"id":"heartburn-prevention","source":{"anchor":"防止胃灼热的措施"},"remind":{"text":"饭后保持正确姿势睡前避免饮酒左侧卧位睡觉"},"effect":null,"steps":[{"text":"吃完饭后，避免弯腰或前倾，这会对胃部施加压力，使胃酸更容易回流。坐直或在沙发上靠坐，避免对胃部的额外挤压。"},{"text":"腰带勒得过紧和体重超重都会增加胃酸反流的风险。"},{"text":"酒精会使连接胃和食道的肌肉放松，从而增加胃酸反流的可能性。"},{"text":"当你左侧卧时，胃的入口会朝上，能有效减少胃酸反流的发生；而右侧卧时，胃的入口朝下，更容易发生反流。"}],"notices":[{"level":"info","text":"胃灼热主要是由于胃酸反流引起的，以下措施可以帮助预防和缓解："}],"articlePath":"the-savvy-life-manual/body-care/stomach.md","articleTitle":"胃胀、胃痛、胃灼热？三套对策分开看","articleKind":"condition"},{"id":"h-pylori-screening","source":{"anchor":"第三部分：幽门螺杆菌——胃癌的成因与检查"},"name":"幽门螺杆菌的检查","remind":{"text":"了解幽门螺杆菌的感染时间点、检查方式，以及家庭成员共同检查的要点"},"effect":null,"steps":[{"text":"胃癌的 95% 由幽门螺杆菌引起，日本每年发病在 10 万人以上。"},{"text":"主要在 5 岁前后、也就是婴幼儿期感染10 岁以后几乎不会自然消失10 岁以后的「新发感染」多数属于一过性"},{"text":"检查有三种方式：血液、粪便、内镜。"},{"text":"健诊和人間ドック可以做，费用数百日元到 3,000 日元左右；消化内科也能做，主要靠内镜，但也可以用呼气或粪便检测，费用数千日元加诊察费；做了内镜、被诊断为慢性胃炎等情况，可以用保险；认定医可在日本幽门螺旋杆菌学会官网查。"},{"text":"感染途径的 8 成是亲子感染——家里有人感染，其他人一定要一起检查。"},{"text":"尽早发现、尽早治疗"}],"notices":[{"level":"info","text":"费用因地区和检查方式而异，以受理机构说明为准。"},{"level":"seek-care","text":"若非内镜检查判定为「阳性」「需精密检查」，务必去做精密检查。"},{"level":"with-doctor","text":"除菌治疗请遵医嘱。"}],"articlePath":"the-savvy-life-manual/body-care/stomach.md","articleTitle":"胃胀、胃痛、胃灼热？三套对策分开看","articleKind":"condition"},{"id":"urgent-care-signals","source":{"anchor":"什么时候别自己调理，先去医院"},"remind":{"text":"出现危险信号或规律胃痛时，尽快就医"},"effect":null,"steps":[{"text":"黑色柏油样大便、呕血或咖啡渣样呕吐物"},{"text":"体重持续下降、贫血、不明原因乏力"},{"text":"吞咽困难、持续呕吐、腹中摸到硬块"},{"text":"胃痛规律发作、夜间痛醒，或按压后不缓解"},{"text":"尤其是「饿的时候胃痛、吃了东西就好」这种，常见于十二指肠溃疡，靠饮食调整压不住，需要医生评估是否需要用药。"}],"notices":[{"level":"seek-care","text":"不是「调理一下就好」，要尽快就医"},{"level":"with-doctor","text":"靠饮食调整压不住，需要医生评估是否需要用药。"}],"articlePath":"the-savvy-life-manual/body-care/stomach.md","articleTitle":"胃胀、胃痛、胃灼热？三套对策分开看","articleKind":"condition"},{"id":"stomach-pain-management","source":{"anchor":"胃痛的对策"},"remind":{"text":"避免频繁使用止痛药，控制蛋白质摄入量并减少辛辣食物"},"effect":null,"steps":[{"text":"避免频繁使用止痛药一些止痛药（包括外用贴剂）含有刺激胃粘膜的成分。如果你有胃部不适，建议咨询医生或药剂师以获得更合适的治疗方案。"},{"text":"蛋白质会促进胃酸分泌，导致胃酸过多。因此，如果有胃部问题，应适量控制蛋白质的摄入量。"},{"text":"辛辣食物会强烈刺激胃粘膜，导致胃部不适加剧。对于有胃痛症状的人，最好减少辛辣食物的摄入。"}],"notices":[{"level":"with-doctor","text":"如果你有胃部不适，建议咨询医生或药剂师以获得更合适的治疗方案。"}],"articlePath":"the-savvy-life-manual/body-care/stomach.md","articleTitle":"胃胀、胃痛、胃灼热？三套对策分开看","articleKind":"condition"},{"id":"functional-dyspepsia-check","source":{"anchor":"功能性消化不良自查"},"remind":{"text":"对照症状自查，若间歇性持续一个月以上就有嫌疑"},"effect":null,"steps":[{"text":"我经常打嗝"},{"text":"饥饿时胃部疼痛"},{"text":"吃饭中途感到饱"},{"text":"吃完饭后我的胃感觉胀"},{"text":"吃完饭后感觉胃部沉重"},{"text":"饭后感觉不舒服"},{"text":"吃完饭后胃部疼痛"}],"notices":[{"level":"info","text":"如果其中之一间歇性持续一个月以上，就有嫌疑。"}],"articlePath":"the-savvy-life-manual/body-care/stomach.md","articleTitle":"胃胀、胃痛、胃灼热？三套对策分开看","articleKind":"condition"},{"id":"sunscreen-circle-application","source":{"anchor":"涂法一：打圈涂（クルクル塗り）"},"name":"打圈涂防晒霜两遍","slot":"anytime","remind":{"text":"打圈涂，涂两遍"},"effect":{"text":"2 天、合计 11 小时在海边，打圈涂的一侧几乎晒不黑"},"dose":[{"value":2,"unit":"mg/cm²","what":"每 1cm² 涂 2mg"},{"value":2,"unit":"次","what":"涂抹次数"}],"steps":[{"id":"sunscreen-take-amount","text":"取平时的量在手上。"},{"id":"sunscreen-dot-five-areas","text":"额头、两侧脸颊、鼻尖、下巴这 5 个地方先点上防晒霜。"},{"id":"sunscreen-circle-blend","text":"像画圆一样打圈抹匀，不留下涂抹纹。"},{"id":"sunscreen-gentle-detail","text":"眼周、鼻梁等细小部位，用指尖顺着纹路轻轻带过。"},{"id":"sunscreen-blend-full-face","text":"延伸到全脸，让产品整体融合。"},{"id":"sunscreen-repeat-sequence","text":"把这套动作重复 2 次。"},{"id":"sunscreen-two-coats","text":"用和平常一样的量，涂 2 次，总量自然就到了适量。"},{"id":"sunscreen-amount-dish","text":"一次倒在浅盘里的量，就是合适的量"}],"cautions":[{"level":"stop","text":"皮肤出现瘙痒等异常：停止使用，并咨询医生。"},{"level":"info","text":"不要为了完全不晒黑而彻底不出门：过度的紫外线防护会导致维生素 D 不足"},{"level":"info","text":"别把它当成「涂得越厚越好」"}],"variants":{"busy":{"include":["sunscreen-take-amount","sunscreen-dot-five-areas","sunscreen-circle-blend","sunscreen-repeat-sequence"]}},"articlePath":"the-savvy-life-manual/body-care/sunscreen.md","articleTitle":"防晒霜只用了标准一半的量：1cm² 涂 2mg"},{"id":"sunscreen-reapply","source":{"anchor":"该什么时候补涂"},"name":"超过 2～3 小时补涂防晒霜","slot":"daytime","remind":{"text":"超过 2～3 小时就要补"},"effect":{"text":"防晒霜的高效效果只持续 2～3 小时左右，所以要勤于补涂"},"steps":[{"text":"防晒霜的高效效果只持续 2～3 小时左右，所以要勤于补涂"}],"articlePath":"the-savvy-life-manual/body-care/sunscreen.md","articleTitle":"防晒霜只用了标准一半的量：1cm² 涂 2mg"},{"id":"sweat-heat-adaptation-plan","source":{"anchor":"出汗与暑热适应：把汗「变回清爽」"},"name":"运动加温浴一起做 2 周","slot":"anytime","remind":{"text":"把运动和手足温浴混合着做，坚持 2 周。"},"effect":{"text":"实测汗的盐分浓度下降 30～45%，回收功能改善后汗的气味和黏腻感都会消失。"},"dose":[{"value":2,"unit":"周","what":"练习计划的坚持时长"}],"steps":[{"text":"运动——在略热的环境下做略吃力的运动，每天 30 分钟左右42℃ 手足温浴——把手腕和脚踝浸入约 42℃ 的热水里泡 30 分钟"},{"text":"两种混合着做、坚持 2 周"}],"articlePath":"the-savvy-life-manual/body-care/sweat.md","articleTitle":"出汗与暑热适应：把汗「变回清爽」"},{"id":"sweat-self-check","source":{"anchor":"先自查：你的汗变了没有"},"name":"对照检查表看汗是否变咸","slot":"anytime","remind":{"text":"对照「汗」检查表勾选；符合 5 项以上时，汗很可能已经发生变化。"},"effect":null,"steps":[{"text":"待在开空调的室内的时间多久坐的时间多运动的机会少总在意汗的气味一出汗皮肤就发黏一热就心率升高身体是暖的，皮肤却觉得凉"},{"text":"符合 5 项以上的人，汗很可能已经发生变化了。"}],"cautions":[{"level":"info","text":"出汗烦恼的原因还包括皮肤本身的状况和其他疾病，并不全是盐分浓度造成的。"}],"articlePath":"the-savvy-life-manual/body-care/sweat.md","articleTitle":"出汗与暑热适应：把汗「变回清爽」"},{"id":"exercise-heat-adaptation","source":{"anchor":"方法一：运动"},"name":"在略热环境运动","slot":"anytime","remind":{"text":"在略热环境下做略吃力的运动，每天 30 分钟左右。"},"effect":null,"dose":[{"value":30,"unit":"分钟","what":"每天运动时长","approximate":true}],"duration":{"basis":"quote","sec":1800},"steps":[{"id":"choose-slightly-warm-environment","text":"在略热的环境下"},{"id":"do-moderately-strenuous-exercise","text":"做略吃力的运动"},{"id":"exercise-daily","text":"每天 30 分钟左右"}],"cautions":[{"level":"stop","text":"如果感觉身体状况变差，请停止运动。"}],"variants":{"sick":{"skip":true}},"articlePath":"the-savvy-life-manual/body-care/sweat.md","articleTitle":"出汗与暑热适应：把汗「变回清爽」"},{"id":"hand-foot-warm-bath","source":{"anchor":"方法二：42℃ 手足温浴"},"name":"42℃ 手足温浴","slot":"anytime","remind":{"text":"不能运动或不爱运动时，可把手腕和脚踝浸入约 42℃ 的热水，温浴 30 分钟。"},"effect":{"text":"连续做了 2 周的两人，汗的盐分浓度下降了 30～45%（两人分别约为 30% 和 45%）。回收功能得到改善后，汗的气味和黏腻感都消失了。"},"dose":[{"value":42,"unit":"℃","what":"热水温度","approximate":true},{"value":30,"unit":"分钟","what":"每次温浴时长"},{"value":2,"unit":"周","what":"混合练习的坚持时长"}],"duration":{"basis":"quote","sec":1800},"steps":[{"text":"准备约 42℃ 的热水。"},{"text":"把手腕和脚踝浸入热水。"},{"text":"温浴 30 分钟。"},{"text":"运动和温浴法两种方法混合着做，坚持 2 周，才更有希望提升汗腺的功能。"}],"cautions":[{"level":"stop","text":"如果出现头晕、贫血等症状，请立即中止温浴。"}],"articlePath":"the-savvy-life-manual/body-care/sweat.md","articleTitle":"出汗与暑热适应：把汗「变回清爽」"},{"id":"gradual-sweat-introduction","source":{"anchor":"注意事项"},"name":"不出汗的人从少量开始","slot":"anytime","remind":{"text":"平时几乎不出汗时，避免一开始就剧烈出汗，把汗量一点点加上去。"},"effect":null,"steps":[{"text":"没有出汗习惯的人，一开始就要避免剧烈出汗，而是一点点把汗量加上去。"},{"text":"没有出汗习惯的人，一开始就要避免剧烈出汗，而是一点点把汗量加上去。"}],"articlePath":"the-savvy-life-manual/body-care/sweat.md","articleTitle":"出汗与暑热适应：把汗「变回清爽」"},{"id":"post-sweat-skin-care","source":{"anchor":"注意事项"},"name":"出汗后尽快冲洗擦干","slot":"anytime","remind":{"text":"出汗后尽快用淋浴冲洗，或用毛巾擦干。"},"effect":{"text":"汗在身上放着不管，就是皮肤发炎和发痒的原因。"},"steps":[{"text":"出汗之后应尽快用淋浴冲洗，或用毛巾擦干。"}],"articlePath":"the-savvy-life-manual/body-care/sweat.md","articleTitle":"出汗与暑热适应：把汗「变回清爽」"},{"id":"heatstroke-prevention","source":{"anchor":"注意事项"},"name":"运动温浴时补水补盐","slot":"anytime","remind":{"text":"运动或温浴时一旦感觉身体不适，请立即中止；补水时同步补充盐分。"},"effect":null,"steps":[{"text":"运动或温浴过程中一旦感觉身体不适，请立即中止。"},{"text":"在进行暑热适应训练时，除了补水，别忘了同步补充盐分。"}],"cautions":[{"level":"stop","text":"运动或温浴过程中一旦感觉身体不适，请立即中止。"},{"level":"info","text":"出汗时务必提防热中暑。"}],"articlePath":"the-savvy-life-manual/body-care/sweat.md","articleTitle":"出汗与暑热适应：把汗「变回清爽」"},{"id":"eyelid-clean","source":{"anchor":"睑缘清洗：每天 10 秒"},"name":"轻洗睫毛根部给眼睛补油","slot":"anytime","remind":{"text":"每天 10 秒、早晚各一次、连续做 2 周"},"effect":null,"dose":[{"value":10,"unit":"秒","what":"每次清洗时长"},{"value":1,"unit":"次","what":"早晚各一次"},{"value":2,"unit":"周","what":"连续做"},{"value":5,"unit":"次","what":"来回轻洗","approximate":true}],"duration":{"basis":"quote","sec":10},"steps":[{"id":"wash-hands","text":"做法 开始前先洗净双手：用温水打湿指尖，顺着睫毛根部，来回轻柔地洗约 5 次","images":["media/883f4e8095bf6b380d1a228dbe426268352671d4a6e10f36b4ac2eaa854fdc40.png"]},{"id":"cotton-pad","text":"做法 用化妆棉也可以：把眼周专用的化妆棉用温水打湿，同样轻柔洗约 5 次","images":["media/017617a439470c699cbe329668356cb6dc473930c3466beca5ee98010baf8d95.png"]},{"id":"timing","text":"说明书建议洗脸后或洗澡时做，顺手完成"}],"cautions":[{"level":"stop","text":"不要用力搓洗，也不要把手指伸进眼睑内侧"},{"level":"info","text":"觉得还是干涩，就再加50℃ 热敷"}],"variants":{"busy":{"include":["wash-hands"]}},"articlePath":"the-savvy-life-manual/body-care/tears.md","articleTitle":"干眼症八成缺的是油？每天 10 秒睑缘清洗"},{"id":"brush-teeth","source":{"anchor":"刷牙步骤"},"name":"轻握牙刷轻轻刷","slot":"anytime","remind":{"text":"改用笔握法或端握法轻轻刷，别用力"},"effect":{"text":"尽管这两种方法都有效，但要改掉从小养成的用力刷牙习惯并不容易——笔握法需要刻意练习一阵子才顺手。"},"duration":{"basis":"unknown"},"steps":[{"id":"grip-pen","text":"笔握法：像握笔一样握住牙刷，能更好地控制刷牙时的力度和方向。"},{"id":"grip-end","text":"端握法：轻轻握住牙刷末端，自然降低用力。"},{"id":"tape-mark","text":"在牙刷末端贴上一条显眼的胶带标记，能无意识地引导使用者握在尾端，自然减小刷牙时的力度。","images":["media/7b6fbab15072f11783dbe9d4b68a4f25eb7f2678fc97e6616cf45cb9989b0251.png"]}],"cautions":[{"level":"stop","text":"用力过猛反而会降低清洁效率，甚至损伤牙龈。"}],"variants":{"busy":{"include":["grip-pen"]}},"articlePath":"the-savvy-life-manual/body-care/tooth.md","articleTitle":"刷牙太用力反而伤牙龈？笔握法轻刷 + 每天牙线"},{"id":"floss","source":{"anchor":"刷牙步骤"},"name":"每天用牙线清牙缝","slot":"anytime","remind":{"text":"每天用牙线：缠在手指上，拉锯式滑入牙缝，C 形环绕牙面刮擦"},"effect":{"text":"正确使用牙线并不会使牙缝变大，反而可以预防牙缝变大。"},"duration":{"basis":"unknown"},"steps":[{"id":"wrap","text":"取一段牙线，两端缠在左右手中指上。"},{"id":"tension","text":"拇指、食指绷直牙线。"},{"id":"slide-in","text":"牙线拉锯式轻轻滑入牙间隙，轻放于牙龈上。"},{"id":"c-shape","text":"牙线成 C 形环绕牙面，从根方向冠方提拉刮擦牙面，清理牙间隙。"},{"id":"all-gaps","text":"按一定顺序清理每个牙间隙，不要忘记最后一颗牙的远中面。"}],"cautions":[{"level":"stop","text":"做法上注意用轻柔的力气把牙线划入牙缝，避免暴力损伤牙龈。"}],"variants":{"busy":{"include":["wrap","slide-in","c-shape"]}},"articlePath":"the-savvy-life-manual/body-care/tooth.md","articleTitle":"刷牙太用力反而伤牙龈？笔握法轻刷 + 每天牙线"},{"id":"vascular-stretch","source":{"anchor":"血管拉伸术"},"name":"做血管拉伸改善硬化","slot":"anytime","remind":{"text":"早晚各做一轮血管拉伸：5 个动作、两足各 2 回、每次 30 秒，动作之间休息约 30 秒"},"effect":null,"dose":[{"value":5,"unit":"个动作","what":"拉伸动作"},{"value":2,"unit":"回","what":"每个动作两足各"},{"value":30,"unit":"秒","what":"每次保持","approximate":true},{"value":30,"unit":"秒","what":"动作之间休息","approximate":true},{"value":1,"unit":"轮","what":"每天早晚各做"}],"duration":{"basis":"derived","sec":420,"formula":"5 个动作 × 2 回 × 30 秒 + 4 次组间休息 × 30 秒 = 420 秒（约 7 分钟）"},"steps":[{"text":"一只脚向前伸出双手扶在膝盖上稳稳地把体重压上去","images":["media/8252785c7e06a805d0c3e5aa2e0ca324beb8c58a62a8d571c5f7e6a1773b464f.png"]},{"text":"正坐双手向前撑地一只脚向身后伸展保持背部挺直、视线朝前，伸展点在脚根","images":["media/92e00b699cfd5edf0e18e1bee132bdd4c93fa929eb3dd2711203bd33969dd859.png"]},{"text":"双腿伸直坐着双手向后撑地一只脚向身后弯曲保持视线朝前","images":["media/55a4d7b898bc345a15ec3e86db60ba88fc52f0670c6e7297c59943b6c120dc0a.png"]},{"text":"端坐，一膝立起双手撑住重心稳稳向前压注意脚跟不要离开地面","images":["media/9d3d60f35f32ad666ae11c4bee018042b5e3d16322190ad7001675802828122e.png"]},{"text":"躺下双手抱住一侧膝盖不要抬头伸展点在臀部","images":["media/bc42b9a831faafb3dc0a4faef30f1e739d75ab3afb1af97a9b46fb71a780965d.png"]},{"text":"动作之间休息约 30 秒是诀窍所在，不要连着做。"}],"cautions":[{"level":"stop","text":"有骨科系统疾病、或关节等部位出现疼痛症状的人，请不要进行这套练习。"},{"level":"stop","text":"膝、腰等部位已经出现疼痛的人不要做"},{"level":"with-doctor","text":"有基础疾病、身体状况有不安，或血压偏高、已接受医生运动指导的人，请先咨询家庭医生并遵其指导"},{"level":"stop","text":"饮酒后不宜运动，餐后请隔 30 分钟以上"},{"level":"info","text":"除了这套拉伸，每天做 30 分钟有氧运动（如快走）同样能促进血液循环。"}],"articlePath":"the-savvy-life-manual/body-care/vessel.md","articleTitle":"血管硬化怎么练？5 个动作、两足各 30 秒"},{"id":"vitamin-d-sun-exposure","source":{"anchor":"改善① 适度晒太阳：不晒出皱纹也能补"},"name":"晒太阳补维生素 D","slot":"daytime","remind":{"text":"按当地的紫外线量定下晒多久；横滨 8 月上旬，能做出维生素 D 只要约 8 分钟"},"effect":{"text":"就能在几乎不承担晒斑与皱纹风险的前提下做出维生素 D"},"duration":{"basis":"quote","sec":480},"steps":[{"text":"按当地的紫外线量定下晒多久"},{"text":"想查更细的数据，可以到国立环境研究所的页面，那里实时公开「适合晒太阳的时间」和「晒斑与皱纹风险时间」。"},{"text":"说明书还按过去的实测数据平均值（晴天、露出脸和手）列出了各地所需时间。"}],"cautions":[{"level":"with-doctor","text":"一晒太阳皮肤就出现异常的人，请务必先咨询医生。"},{"level":"info","text":"地点与季节之间的差异很大，并没有一条简单通用的规律，请以实际数据为准。"},{"level":"info","text":"以横滨 8 月上旬为例：有晒斑、皱纹风险的时间：约 25 分钟能做出维生素 D 的时间：约 8 分钟"}],"articlePath":"the-savvy-life-manual/body-care/vitamin-d.md","articleTitle":"维生素 D 缺乏？31 分自测 + 晒 8 分钟"},{"id":"vitamin-d-fish-intake","source":{"anchor":"改善② 雨天也能行：多吃鱼"},"name":"晒不到太阳时吃鱼补维 D","slot":"anytime","remind":{"text":"晒不到太阳时吃鱼；不晒太阳、仅靠饮食摄取时，建议摄入量为每天 15μg。"},"effect":null,"dose":[{"value":15,"unit":"μg","what":"不晒太阳、仅靠饮食摄取时的每日建议摄入量"}],"steps":[{"text":"下雪天、雨天出不了门时的替代方案是吃鱼——尤其是秋刀鱼之类的青鱼和三文鱼，维生素 D 含量很可观。"},{"text":"主要鱼类所含的维生素 D（每 100g）三文鱼（红）33μg秋刀鱼（带皮·生）16μg鰕虎鱼（生）43μg沙丁鱼（捏成小鱼干）50μgマイワシ（生）32μgマイワシ（圆鱼干）50μg鳗鱼（养殖·生）18μg鲱鱼（开背干）36μg"},{"text":"维生素 D 耐热，所以烤着吃、炸着吃都没问题。"}],"cautions":[{"level":"stop","text":"补充剂对补足维生素 D 也有效，但吃多了会引起恶心和尿路结石。请严格遵守用法与用量。"}],"articlePath":"the-savvy-life-manual/body-care/vitamin-d.md","articleTitle":"维生素 D 缺乏？31 分自测 + 晒 8 分钟"},{"id":"choose-voice-method","source":{"anchor":"声音不响亮？每天 4 分钟「好的哼鸣」"},"name":"用哼鸣练响嗓音","slot":"anytime","remind":{"text":"按问题选方法：声音不响亮做好的哼鸣；声音变哑、变不出来做吸管发声法。好的哼鸣对应节目里的 1 天 4 分钟。"},"effect":null,"duration":{"basis":"unknown"},"steps":[{"text":"节目里的「1 天 4 分钟」指的是好的哼鸣（ハミング），这是把 3000 赫兹做出来的办法；另一套「吸管发声法」针对的是声音变哑，两者不要混为一谈。"},{"text":"这一套针对的不是「响不响」，而是声音变哑、变不出来。"}],"articlePath":"the-savvy-life-manual/body-care/voice-throat.md","articleTitle":"声音不响亮？每天 4 分钟「好的哼鸣」"},{"id":"humming-dose-schedule","source":{"anchor":"「1 天 4 分钟」是哼鸣，不是别的"},"name":"每天哼鸣 4 分钟","slot":"anytime","remind":{"text":"按说明书的量做好的哼鸣：一天 2～4 组，先连续做 2 周。"},"effect":{"text":"说明书给的见效周期同样是「大概 2 周」。"},"dose":[{"value":5,"unit":"秒","what":"每次哼鸣时长"},{"value":10,"unit":"次","what":"每组哼鸣次数"},{"value":2,"valueMax":4,"unit":"组","what":"每天组数"},{"value":2,"unit":"周","what":"连续练习周期"}],"duration":{"basis":"derived","sec":50,"formula":"5 秒 × 10 次 = 50 秒（每组）"},"steps":[{"text":"说明书把量写得很具体：1 组 = 5 秒 × 10 次，一天 2～4 组，先连续做 2 周。"},{"text":"说明书图注写的是把它安排在工作间隙或吹头发时这类零碎时间里。"}],"articlePath":"the-savvy-life-manual/body-care/voice-throat.md","articleTitle":"声音不响亮？每天 4 分钟「好的哼鸣」"},{"id":"good-humming-steps","source":{"anchor":"好的哼鸣：四步"},"name":"四步做好的哼鸣","slot":"anytime","remind":{"text":"依次完成准备呼吸、站直、哼鸣和留空喉腔。"},"effect":null,"dose":[{"value":30,"unit":"秒","what":"持续呼气时长"}],"duration":{"basis":"unknown"},"steps":[{"text":"吸气时把两侧肋骨撑开，保持这个感觉慢慢「呼——」出去，尽量练到能持续呼 30 秒。"},{"text":"耳朵对准肩膀的位置站直，下巴稍微后收。"},{"text":"把手放在后颈和鼻子上，要能摸到振动，然后「嗯——」地哼。可以一边换音高一边找，找到振动最强的那个音，目标是有「芯」的、结实的哼鸣。"},{"text":"像歌剧演员那样把喉咙打开，说明书给的具体比喻是：喉深处空出「一个鹌鹑蛋」的空间。另外把嘴略微噘起，声音更容易响起；再从鼻子上方把音送出去，就更接近「好的哼鸣」。"}],"cautions":[{"level":"info","text":"这一整套是低声哼鸣，目的是把声音「响」起来，不是练高音。"},{"level":"info","text":"说明书的原话是：3000 赫兹与声音的高低几乎没有关系——低沉的嗓音只要有共鸣，同样能练出通达的声音。不需要为了追求共鸣去刻意提高音调。"}],"articlePath":"the-savvy-life-manual/body-care/voice-throat.md","articleTitle":"声音不响亮？每天 4 分钟「好的哼鸣」"},{"id":"straw-phonation","source":{"anchor":"另一个方向：吸管发声法"},"name":"用吸管发声练嗓音","slot":"anytime","remind":{"text":"从约 1～2cm 的吸管深度开始，在容易发出的音高上发「呜——」，再逐步练不同音高。"},"effect":{"text":"这一法即时有效，做完当下声音就容易发出来；说明书指出，5 秒 × 10 次做 3 组对喉咙的抗老有效。"},"dose":[{"value":1,"valueMax":2,"unit":"cm","what":"起始吸管深度","approximate":true},{"value":5,"unit":"秒","what":"每次发声时长"},{"value":10,"unit":"次","what":"每组发声次数"},{"value":3,"unit":"组","what":"每天练习组数"}],"duration":{"basis":"derived","sec":150,"formula":"5 秒 × 10 次 × 3 组 = 150 秒"},"steps":[{"text":"把水放进矿泉水瓶之类的容器，插入吸管，一边吹气一边发「呜——」。因为吸管深度不同，喉咙承受的负荷也不同，说明书建议从约 1～2cm 的深度开始。"},{"text":"先在自己容易发出的音高上发「呜——」。"},{"text":"习惯之后，试着发「呜↗」「呜↘」等不同音高的声音。因为发高音和发低音用的是不同的肌肉，这样才能均衡地锻炼声带周围的肌肉。"}],"cautions":[{"level":"info","text":"因为吸管深度不同，喉咙承受的负荷也不同，说明书建议从约 1～2cm 的深度开始。"},{"level":"info","text":"它点名提醒：退休后话突然变少的人要留意这一点——这个变化可能不只是「年纪大了」。"},{"level":"info","text":"一旦闭合有缝隙，食物就会误吸。误吸性肺炎在日本死因中排第 6 位，而声带萎缩是其中一个原因。"}],"articlePath":"the-savvy-life-manual/body-care/voice-throat.md","articleTitle":"声音不响亮？每天 4 分钟「好的哼鸣」"},{"id":"throat-decline-check","source":{"anchor":"察觉喉咙衰退的检查法"},"name":"发「啊——」测喉咙衰退","slot":"anytime","remind":{"text":"深吸一口气，然后发「啊——」，看能持续多少秒；音高不要过高也不要过低，选一个不费劲就能发出来的。"},"effect":null,"dose":[{"value":25,"unit":"秒","what":"男性衰退线参考时长"},{"value":20,"unit":"秒","what":"女性衰退线参考时长"},{"value":14,"unit":"秒","what":"男性异常疑点阈值"},{"value":9,"unit":"秒","what":"女性异常疑点阈值"},{"value":1.5,"valueMax":2,"unit":"L","what":"每日饮水量"}],"duration":{"basis":"unknown"},"steps":[{"text":"深吸一口气，然后发「啊——」，看能持续多少秒。"},{"text":"音高不要过高也不要过低，选一个不费劲就能发出来的。"},{"text":"衰退线（参考）：男性 25 秒、女性 20 秒。异常的疑点：男性 14 秒以下、女性 9 秒以下。"},{"text":"说明书补充：每天喝 1.5～2L 水，也有助于保持声带健康。"}],"cautions":[{"level":"with-doctor","text":"嘶哑超过 10 天没有好转、或者正在加重，请去喉科专科的耳鼻喉科就诊。"},{"level":"with-doctor","text":"吸管发声法是护理手段，不替代诊断。"},{"level":"with-doctor","text":"嘶哑如果来自用声过度或器质性问题，需要医生评估后再决定怎么练。"}],"articlePath":"the-savvy-life-manual/body-care/voice-throat.md","articleTitle":"声音不响亮？每天 4 分钟「好的哼鸣」"},{"id":"voice-practice-limits","source":{"anchor":"守住练习强度的底线"},"slot":"anytime","remind":{"text":"按说明书的参考量练：哼鸣一天 2～4 组，吸管发声法一天 3 组；练完觉得喉咙发累或声音更哑时，退回说明书的量。"},"effect":null,"dose":[{"value":5,"unit":"秒","what":"每组练习时长"},{"value":10,"unit":"次","what":"每组练习次数"},{"value":2,"valueMax":4,"unit":"组","what":"每天哼鸣组数"},{"value":2,"unit":"周","what":"连续练习周期"},{"value":3,"unit":"组","what":"每天吸管法练习组数"}],"duration":{"basis":"unknown"},"steps":[{"text":"哼鸣的量被限定在一天 2～4 组（一组是「5 秒 × 10 回」），并且先连续做 2 周再说。"},{"text":"这两套方法都以轻声、短时间、按量做为前提；如果练完觉得喉咙发累、声音反而更哑，说明强度过头了，应当退回说明书的量。"}],"cautions":[{"level":"info","text":"这两套方法都以轻声、短时间、按量做为前提；如果练完觉得喉咙发累、声音反而更哑，说明强度过头了，应当退回说明书的量。"},{"level":"info","text":"一天 50 次是患者康复训练的量，不是普通人的目标。"},{"level":"info","text":"原文用的词是「目安」（参考），并没有把上限写死。"}],"articlePath":"the-savvy-life-manual/body-care/voice-throat.md","articleTitle":"声音不响亮？每天 4 分钟「好的哼鸣」"},{"id":"face-wash","source":{"anchor":"五步洗脸法与起泡方法"},"name":"用绵密泡沫洗脸","slot":"morning","remind":{"text":"5 步洗脸：绵密泡沫 → 额头、脸颊到鼻筋轻打圈 → 32～34℃ 温凉水冲洗 → 毛巾轻轻吸干 → 保湿"},"effect":null,"dose":[{"value":5,"unit":"步","what":"洗脸步骤"},{"value":32,"valueMax":34,"unit":"℃","what":"温凉水冲洗脸部"},{"value":2,"unit":"分钟","what":"搓出绵密的泡"}],"duration":{"basis":"unknown"},"steps":[{"id":"foam","text":"使用极其绵密的泡沫来洗脸"},{"id":"order","text":"洗脸顺序：额头 → 脸颊 → 鼻筋。在此过程中，尽量避免用手直接碰触脸部，只用泡沫轻轻打圈"},{"id":"rinse","text":"温水冲洗：用 32 到 34℃ 的温凉水冲洗脸部"},{"id":"dry","text":"擦干方法：使用毛巾轻轻吸干脸部，不要来回擦动"},{"id":"moisturize","text":"保湿：洗脸后务必使用保湿产品，如爽肤水和保湿霜"},{"id":"lather-prep","text":"先把手洗干净；手掌微微凹成小窝，盛取适量洁面乳"},{"id":"lather","text":"搓到大致起泡；画圈带动周围空气混入；约 1 分 30 秒到 2 分钟搓出绵密的泡"}],"cautions":[{"level":"info","text":"早上不用洗面奶洗脸，会导致皮肤氧化，增加痤疮、炎症、老年斑和皱纹的风险"},{"level":"info","text":"皮肤的保护脂质短则 6 小时就会开始氧化，因此需要及时清洁"},{"level":"info","text":"温度过高：会洗掉保护皮肤的皮脂，导致干燥"},{"level":"info","text":"温度过低：同样会让细胞之间的结合松弛"}],"variants":{"busy":{"include":["foam","order","rinse","dry","moisturize"]}},"articlePath":"the-savvy-life-manual/body-care/wash-face.md","articleTitle":"洗脸顺序和水温？5 步 + 32～34℃ 温凉水"},{"id":"calculate-bmi-and-compare-body-type","source":{"anchor":"先算出自己的 BMI，再对体型"},"name":"算出自己的 BMI","slot":"anytime","remind":{"text":"按身高和体重算出自己的 BMI"},"effect":null,"steps":[{"text":"体重[kg] ÷ 身長[m] ÷ 身長[m]"},{"text":"例如身高 150cm、体重 50kg：50 ÷ 1.5 ÷ 1.5 = 22.2。"},{"text":"BMI 22 为标准体重、18.5 未满为低体重、25 以上为肥胖"},{"text":"做法是选出「最接近现在的自己」和「自己理想中的体型」两个答案。"}],"cautions":[{"level":"stop","text":"图中的 BMI 数值与低体重、肥胖的划分是成人标准，未成年人不能套用。"},{"level":"stop","text":"不是「再瘦一点」，而是偏瘦本身就是风险。"}],"articlePath":"the-savvy-life-manual/body-care/weight.md","articleTitle":"体重不是越低越好：J 形曲线的两端都在涨"},{"id":"calculate-daily-protein-intake","source":{"anchor":"蛋白质按体重算：体重 × 1.0～1.2g"},"name":"按体重算蛋白质","slot":"anytime","remind":{"text":"按体重计算每日蛋白质摄入量目安"},"effect":null,"dose":[{"value":1,"valueMax":1.2,"unit":"g/kg体重/天","what":"每日蛋白质摄入量目安"}],"steps":[{"text":"每天的摄入量目安：体重 × 1.0～1.2（g）"},{"text":"体重 50kg，则每天 50～60g"},{"text":"说明书给的直观参照是约 1 块鸡腿肉。"},{"text":"一天三餐、每餐主食加配菜，吃够"}],"cautions":[{"level":"stop","text":"靠减少进食来减重，很可能连肌肉一起减掉"}],"articlePath":"the-savvy-life-manual/body-care/weight.md","articleTitle":"体重不是越低越好：J 形曲线的两端都在涨"},{"id":"one-month-strength-and-walking-challenge","source":{"anchor":"1 个月挑战：吃饭、每周 3 次 5 分钟、每天 8,000 步"},"name":"一个月饮食走路挑战","slot":"anytime","remind":{"text":"按挑战安排吃饭、训练和走路"},"effect":null,"dose":[{"value":3,"unit":"次/周","what":"肌力训练频次"},{"value":5,"unit":"分钟/次","what":"每次肌力训练时长"},{"value":8000,"unit":"步/天","what":"每日步数"}],"duration":{"basis":"derived","sec":300,"formula":"每次 5 分钟 × 60 秒 = 300 秒"},"steps":[{"text":"一天三餐（主食 + 配菜）认真吃，蛋白质按上面的体重公式算。"},{"text":"每周 3 次、每次只做 5 分钟，做自己喜欢的肌力训练。"},{"text":"腰要充分沉下去，注意跌倒"},{"text":"手放在大腿上滑向膝盖，以「碰到膝盖」为感觉；起不来的人，先做到肩膀离开地面就够了"},{"text":"从肩到脚跟成一条直线；不习惯的人可以跪姿，或改做墙壁俯卧撑"},{"text":"每天 8,000 步"},{"text":"用楼梯代替平路，强度更高"}],"cautions":[{"level":"stop","text":"膝盖内扣或超过脚尖都会伤到，不要那样做"},{"level":"with-doctor","text":"有基础疾病、对身体状况有不安的人，请先咨询医生，不要勉强。"},{"level":"with-doctor","text":"如果你长期体重偏低、又在减重，先和主治医生确认方向，比自行调整更稳妥。"}],"articlePath":"the-savvy-life-manual/body-care/weight.md","articleTitle":"体重不是越低越好：J 形曲线的两端都在涨"},{"id":"consult-doctor-before-adjusting-weight","source":{"anchor":"什么时候该看医生"},"name":"先咨询医生再行动","slot":"anytime","remind":{"text":"有健康疑虑时先咨询医生再行动"},"effect":null,"steps":[{"text":"有基础疾病、对身体状况有不安的人，请先咨询医生，不要勉强。"},{"text":"如果你长期体重偏低、又在减重，先和主治医生确认方向，比自行调整更稳妥。"},{"text":"「增加体重的指导」本身可能来自医生"}],"articlePath":"the-savvy-life-manual/body-care/weight.md","articleTitle":"体重不是越低越好：J 形曲线的两端都在涨"},{"id":"zinc-supplement-workflow","source":{"anchor":"掉发、长痘、感冒总不好？缺锌怎么补"},"name":"按锌卡挑食材补锌","slot":"anytime","remind":{"text":"先判断是否需要补锌，再按锌卡选食材，最后给低锌鱼、肉加酱"},"effect":{"text":"2014 年在日本进行的研究研究者向 92 名学生传授锌含量高的食材和菜谱两周后血中锌最多提升了 40%"},"steps":[{"text":"动手之前，先用身体发出的六个信号确认自己要不要补"},{"text":"再对着「锌卡」挑食材金卡 1mg 以上银卡 0.6mg 以上不足 1mg铜卡最低一档可低至 0.2mg生白米 150g 只有 0.9mg"},{"text":"最后用「Zun 酱」给锌含量本身就低的鱼、肉加料2 大勺含锌 0.4mg"}],"articlePath":"the-savvy-life-manual/body-care/zinc.md","articleTitle":"掉发、长痘、感冒总不好？缺锌怎么补"},{"id":"zinc-deficiency-signals","source":{"anchor":"身体发出的六个信号"},"name":"对照六个缺锌信号","slot":"anytime","remind":{"text":"先按身体发出的信号初筛，再对照血中锌结果"},"effect":null,"steps":[{"text":"脱发皮肤疾患口腔炎味觉障碍（吃东西没味道）容易疲劳此外，感冒迟迟不好也是被点名的信号"},{"text":"医学上有两条判定线：血中锌 60μg/dL 未满为「锌缺乏症」，60～80μg/dL 未满为「潜在性锌缺乏」。"},{"text":"说明书引用的判断是，血中锌低于 60μg/dL 的日本人最多可能占到 30%——将近三分之一。"}],"cautions":[{"level":"info","text":"这些症状太容易被归给「最近太累了」。"}],"articlePath":"the-savvy-life-manual/body-care/zinc.md","articleTitle":"掉发、长痘、感冒总不好？缺锌怎么补"},{"id":"zinc-loss-scenarios","source":{"anchor":"三种会让锌悄悄漏掉的场景"},"name":"识别让锌流失的三种情况","slot":"anytime","remind":{"text":"识别饮酒、妊娠与哺乳期和服药等锌流失场景；用药相关问题咨询主治医生"},"effect":null,"steps":[{"text":"饮酒——在肝脏工作的锌酶大量被用于分解酒精，结果是身体其他部位的锌被「借走」而不归还。说明书也提到，饮酒与锌流失的详细关联尚未完全查清，个体差异很大。"},{"text":"妊娠与哺乳——锌要经由脐带从母体输送给胎儿，哺乳期则要通过母乳送达，因此准妈妈容易偏缺。妊产期的推荐摄入量比同龄人要多 2～3mg。"},{"text":"服药——高血压、糖尿病等药物中，有的作用就是排出锌，或阻碍锌的吸收。"}],"cautions":[{"level":"with-doctor","text":"这一段涉及用药，不要凭感觉调整剂量或自行判断，说明书明确写着要一定咨询主治医生。"}],"segments":[{"id":"pregnancy-lactation","when":["pregnant"],"action":{"text":"关注妊产期比同龄人更高的锌推荐摄入量"},"avoid":[{"text":"不要凭感觉调整剂量或自行判断"}]}],"articlePath":"the-savvy-life-manual/body-care/zinc.md","articleTitle":"掉发、长痘、感冒总不好？缺锌怎么补"},{"id":"zun-sauce","source":{"anchor":"一勺就能加的「锌酱」"},"name":"做一锅锌酱淋鱼和菜","slot":"anytime","remind":{"text":"做好 Zun 酱，随手淋给鱼、鸡胸肉和蔬菜"},"effect":null,"dose":[{"value":6,"unit":"大勺","what":"洋葱碎用量"},{"value":1,"unit":"小勺","what":"蒜末用量"},{"value":1,"unit":"小勺","what":"姜末用量"},{"value":3,"unit":"大勺","what":"米油用量"},{"value":4,"unit":"大勺","what":"蚝油用量"},{"value":2,"unit":"大勺","what":"酱油用量"},{"value":2,"unit":"大勺","what":"醋用量"},{"value":100,"unit":"mL","what":"水用量"},{"value":2,"unit":"小勺","what":"砂糖用量"},{"value":6,"unit":"大勺","what":"综合坚果用量"}],"duration":{"basis":"derived","sec":240,"formula":"2 分钟（炒制按最短时长）+ 2 分钟（小火再煮）= 240 秒"},"steps":[{"text":"为方便阅读，下面把材料分成「先下锅炒的料」和「后加的调味液」两组——实际是一锅完成的单一酱汁"},{"text":"平底锅倒入米油，放入 A 组材料，开中火炒 2～3 分钟，炒到香味出来。"},{"text":"加入 B 组材料煮沸，转小火再煮约 2 分钟——全程保持「小泡不断冒」的状态。"},{"text":"关火后加入切碎的混合坚果。"},{"text":"成品冷藏可存 3～4 天。"}],"cautions":[{"level":"info","text":"注意酱里也含盐分，介意的人别用过头。"}],"articlePath":"the-savvy-life-manual/body-care/zinc.md","articleTitle":"掉发、长痘、感冒总不好？缺锌怎么补"},{"id":"zinc-card-meal-selection","source":{"anchor":"锌卡：把锌含量印在每样食材上"},"name":"用锌卡选高锌食材","slot":"anytime","remind":{"text":"用锌卡按颜色选食材，并先在主食和配菜里做替换"},"effect":null,"steps":[{"text":"卡片共 5 张、42 种食材，按颜色分成三档。卡片由京都女子大学橋本彩子讲师监修，把成人一餐的食用分量对应的锌含量直接印在卡上，并用颜色分级"},{"text":"金卡（1mg 以上）生蚝8.4mg（60g）猪肝4.8mg（70g）牛绞肉4.2mg（80g）"},{"text":"银卡（0.6mg 以上不足 1mg）生白米0.9mg（150g）纳豆0.8mg（1 小包）全蛋0.7mg（1 个）北豆腐0.6mg（100g）"},{"text":"暗金卡（约 0.5mg）爆米花0.5mg（20g）铜卡（约 0.2～0.4mg）炒白芝麻0.4mg（1 大勺）青豌豆0.2mg（20g）"},{"text":"补锌的顺序应该是先在主食和配菜里换掉一部分精制碳水与低锌食材，而不是额外加一顿。"},{"text":"鰤鱼 2 块、Zun 酱 3 大勺、酒 2 大勺、少许盐、小麦粉、米油、青葱各适量。鰤鱼两面撒盐，薄薄裹一层面粉。平底锅倒入米油烧热，放入鰤鱼，中火煎至两面都上色。用厨房纸吸掉煎出的油，转小火，加入 Zun 酱和酒，收汁到浓稠。青葱切成 5cm 段，在刷过油的锅里烤出颜色并撒盐。盘中盛第 3 步的鱼，佐以第 4 步的葱。"},{"text":"Zun 酱 4 大勺、蒸鸡半只、紫洋葱 1/4 个、黄瓜半根、牛油果半个、小番茄 6 颗。蒸鸡、黄瓜、牛油果、小番茄切丁；紫洋葱切薄片后泡水。盛盘，淋上 Zun 酱。"},{"text":"中式面条 2 份、Zun 酱 4 大勺、叉烧 4 片、青葱、葱白适量、芝麻油 1 大勺。水烧开，按包装说明煮中式面条，捞出过一遍凉水，充分沥干。叉烧和青葱切细丝，葱白切成葱花。碗中放入面条、Zun 酱、叉烧、青葱、芝麻油，拌匀。装盘后撒上葱花。"}],"cautions":[{"level":"info","text":"觉得味道太浓就把 Zun 酱的量调减"}],"articlePath":"the-savvy-life-manual/body-care/zinc.md","articleTitle":"掉发、长痘、感冒总不好？缺锌怎么补"},{"id":"zinc-population-shortfall","source":{"anchor":"八成日本人没吃够锌"},"name":"分年龄看锌摄入缺口","slot":"anytime","remind":{"text":"按年龄划分的摄入中位值：分年龄看，缺口几乎是全线的："},"effect":null,"steps":[{"text":"成年男性 20 多岁以外、成年女性 60～70 多岁以外的人群，实际摄入的中位值全部低于推荐量。"},{"text":"20 多岁9.0mg7.1mg30 多岁8.7mg6.9mg40 多岁9.5mg7.4mg50 多岁8.7mg7.1mg60 多岁8.6mg7.6mg70 多岁9.0mg7.4mg"},{"text":"团队分析了一万三千一百名日本成年男女的血中锌浓度，结果 80% 以上低于基准值 80μg/dL。"},{"text":"20～39 岁76.2%40～59 岁71.0%60 岁以上83.5%"},{"text":"年龄越高反而越严重——这是一个很容易被「我还年轻」的心理假设掩盖的问题。"}],"articlePath":"the-savvy-life-manual/body-care/zinc.md","articleTitle":"掉发、长痘、感冒总不好？缺锌怎么补"},{"id":"reduce-total-not-spread-risk","source":{"anchor":"酒没有适量：每天两杯啤酒把口腔癌推到 3.2 倍"},"name":"把酒的总量降下来","slot":"anytime","remind":{"text":"目标都是把总量降下来，而不是把风险摊薄"},"effect":null,"steps":[{"text":"把总量降下来，而不是把风险摊薄"},{"text":"不存在一个喝多少就安全的量"}],"cautions":[{"level":"info","text":"也没有任何能抵消风险的喝法"}],"articlePath":"the-savvy-life-manual/food/alcohol.md","articleTitle":"酒没有适量：每天两杯啤酒把口腔癌推到 3.2 倍"},{"id":"slow-first-drink","source":{"anchor":"说明书给的做法：减量，不是减害"},"name":"第一杯用 30 分钟喝完","slot":"anytime","remind":{"text":"第一杯用 30 分钟喝完，之后正常喝"},"effect":null,"dose":[{"value":30,"unit":"分钟","what":"第一杯饮用时长"}],"duration":{"basis":"derived","sec":1800,"formula":"30 分钟 × 60 秒 = 1800 秒"},"steps":[{"text":"第一杯用 30 分钟喝完"},{"text":"在醉意上来的这 30 分钟里按一瓶的节奏喝，既能少喝，也能舒服地醉。"},{"text":"第一杯慢下来之后，第二杯以后正常喝就行"}],"cautions":[{"level":"info","text":"这不是「喝得更安全」，而是「喝得更少」"}],"articlePath":"the-savvy-life-manual/food/alcohol.md","articleTitle":"酒没有适量：每天两杯啤酒把口腔癌推到 3.2 倍"},{"id":"calculate-pure-alcohol-intake","source":{"anchor":"用纯酒精量算账"},"slot":"anytime","remind":{"text":"用纯酒精量掌握自己每天的实际摄入"},"effect":null,"dose":[{"value":40,"unit":"克","what":"男性提高生活习惯病风险的日均纯酒精量约值"},{"value":20,"unit":"克","what":"女性提高生活习惯病风险的日均纯酒精量约值"}],"steps":[{"text":"提高生活习惯病风险的饮酒量，约为 1 日平均纯酒精量男性 40 克、女性 20 克"},{"text":"近年罐装啤酒和罐装 chuhai 的背面都已经标了纯酒精量。"},{"text":"说明书把女性那一档换算成了看得懂的杯量："},{"text":"啤酒 5 度500 毫升"},{"text":"日本酒 14 度180 毫升"},{"text":"烧酎 25 度100 毫升"},{"text":"威士忌 40 度60 毫升"},{"text":"红酒 12 度200 毫升"}],"cautions":[{"level":"info","text":"提高生活习惯病风险的饮酒量，约为 1 日平均纯酒精量男性 40 克、女性 20 克"},{"level":"info","text":"不存在一个喝多少就安全的量"}],"articlePath":"the-savvy-life-manual/food/alcohol.md","articleTitle":"酒没有适量：每天两杯啤酒把口腔癌推到 3.2 倍"},{"id":"use-nonalcoholic-drinks","source":{"anchor":"说明书给的做法：减量，不是减害"},"name":"用无酒精饮料收尾","slot":"anytime","remind":{"text":"把无酒精饮料用于续杯和酒局收尾"},"effect":null,"steps":[{"text":"想喝啤酒的爽口感时第一杯换成无酒精啤酒"},{"text":"来不及慢喝时第二杯换成无酒精饮料"},{"text":"酒局最后收尾时用无酒精饮料结束"}],"articlePath":"the-savvy-life-manual/food/alcohol.md","articleTitle":"酒没有适量：每天两杯啤酒把口腔癌推到 3.2 倍"},{"id":"make-salted-apple","source":{"anchor":"先熬一罐「盐苹果」"},"name":"熬盐苹果当调味料","slot":"anytime","remind":{"text":"制作盐苹果，作为肉酱和鸡胸的基础调味料"},"effect":null,"dose":[{"value":1,"unit":"个","what":"苹果用量"},{"value":300,"unit":"g","what":"苹果重量"},{"value":1,"unit":"小勺","what":"盐用量"}],"steps":[{"text":"擦丝器把苹果连皮一起擦成泥皮上有营养，别削。"},{"text":"1 小勺中火加热"},{"text":"适时用锅铲搅拌避免糊底。"},{"text":"4～5 分钟熬到水分差不多挥发完、质地浓稠即可。"},{"text":"稍微放凉后进冰箱可保存 1～2 周"}],"cautions":[{"level":"info","text":"避免糊底。一旦焦了，焦香会盖掉苹果本来的味道。"},{"level":"info","text":"加热时间会因品种和季节不同而略有差别。"}],"articlePath":"the-savvy-life-manual/food/apple.md","articleTitle":"苹果别只当水果：一罐「盐苹果」配肉酱意面和鸡胸"},{"id":"make-wet-meat-sauce","source":{"anchor":"肉酱意面：让绞肉变湿润的关键"},"slot":"anytime","remind":{"text":"先用盐苹果拌绞肉，再加入番茄酱和意大利面翻炒"},"effect":{"text":"盐苹果能让绞肉吃进水、变得湿润松软。"},"dose":[{"value":2,"unit":"人份","what":"料理份量"},{"value":120,"unit":"g","what":"牛猪绞肉用量"},{"value":3,"unit":"大勺","what":"盐苹果用量"},{"value":1,"unit":"大勺","what":"橄榄油用量"},{"value":160,"unit":"g","what":"意大利面用量"},{"value":2,"unit":"大勺","what":"番茄酱用量"},{"value":2,"unit":"大勺","what":"煮面水用量","approximate":true}],"steps":[{"text":"碗里放绞肉和盐苹果轻轻拌匀"},{"text":"平底锅放橄榄油和，中火把肉炒到变色这一步要炒透；然后加番茄酱和酱油。"},{"text":"把煮好的意大利面放进的锅里，加约 2 大勺煮面水一起翻炒。"},{"text":"最后用盐调整咸淡即可。"}],"cautions":[{"level":"info","text":"提前拌这一步很关键"}],"articlePath":"the-savvy-life-manual/food/apple.md","articleTitle":"苹果别只当水果：一罐「盐苹果」配肉酱意面和鸡胸"},{"id":"make-tender-chicken-breast","source":{"anchor":"鸡胸肉：嫩到中心也不柴"},"slot":"anytime","remind":{"text":"用盐苹果充分揉进鸡胸肉，冷藏后再煎"},"effect":{"text":"容易柴也能用同一罐盐苹果解决。"},"dose":[{"value":1,"unit":"块","what":"鸡胸肉用量"},{"value":300,"unit":"g","what":"鸡胸肉重量","approximate":true},{"value":3,"unit":"大勺","what":"盐苹果用量"},{"value":1,"unit":"大勺","what":"橄榄油用量"}],"duration":{"basis":"quote","sec":600},"steps":[{"text":"去皮叉子扎出均匀的小孔抹上盐苹果，装进塑料袋等充分揉进肉里"},{"text":"冷藏 20 分钟～1 小时"},{"text":"锅里放橄榄油，开中火把鸡胸两面煎到金黄上色"},{"text":"上色后留在锅里盖上盖子转小火不时翻面前后总共约 10 分钟"},{"text":"袋子里剩下的盐苹果别倒，加点水和酱油或巴尔萨米醋煮热，就是一份现成酱汁。"}],"cautions":[{"level":"info","text":"腌得久一点更好。"}],"articlePath":"the-savvy-life-manual/food/apple.md","articleTitle":"苹果别只当水果：一罐「盐苹果」配肉酱意面和鸡胸"},{"id":"store-whole-apple","source":{"anchor":"保存：给苹果「松口气」"},"name":"用湿纸包苹果冷藏","slot":"anytime","remind":{"text":"用微湿的报纸或厨房纸包苹果，装袋排气后冷藏"},"effect":{"text":"一整颗苹果吃不完，可以让它多放两三周。"},"dose":[{"value":2,"valueMax":4,"unit":"圈","what":"橡皮筋圈数","approximate":true}],"steps":[{"text":"微微沾湿的报纸或厨房纸把苹果包起来——保湿是第一步。"},{"text":"苹果放进塑料袋排出袋内的空气"},{"text":"松松地扎住袋口。大约绕 2～4 圈"},{"text":"放进冰箱保存。低温冷藏室最适合苹果。"}],"cautions":[{"level":"stop","text":"千万别扎太紧苹果还在呼吸，扎死会导致变质。"},{"level":"info","text":"按品种和成熟度不同可以放 2～3 周"}],"articlePath":"the-savvy-life-manual/food/apple.md","articleTitle":"苹果别只当水果：一罐「盐苹果」配肉酱意面和鸡胸"},{"id":"use-leftover-salt-apple","source":{"anchor":"保存：给苹果「松口气」"},"name":"剩盐苹果拌冰淇淋","slot":"anytime","remind":{"text":"用剩余盐苹果拌冰淇淋，或做成简易小点"},"effect":null,"steps":[{"text":"拌进原味冰淇淋"},{"text":"把夹了坚果、葡萄干的面包切成一入口大小沥水酸奶再堆一点盐苹果，就是一份简易小点。"}],"articlePath":"the-savvy-life-manual/food/apple.md","articleTitle":"苹果别只当水果：一罐「盐苹果」配肉酱意面和鸡胸"},{"id":"choose-widely-circulated-apple","source":{"anchor":"保存：给苹果「松口气」"},"name":"挑流通量大的苹果","slot":"anytime","remind":{"text":"图里挑的是流通量大的品种"},"effect":null,"steps":[{"text":"图里挑的是流通量大的品种"}],"cautions":[{"level":"info","text":"店里不一定买得到"}],"articlePath":"the-savvy-life-manual/food/apple.md","articleTitle":"苹果别只当水果：一罐「盐苹果」配肉酱意面和鸡胸"},{"id":"use-apple-in-seven-ways","source":{"anchor":"苹果身上真正起作用的 7 件事"},"name":"把苹果当调味和腌料","slot":"anytime","remind":{"text":"苹果既能当调味，也能当腌料、增稠剂和清洁剂。"},"effect":null,"steps":[{"text":"清爽的酸味和香气"},{"text":"保水肉和菜不易变干（苹果酸）"},{"text":"浓厚的甜味"},{"text":"更耐存放不易坏（苹果酸）"},{"text":"让汤汁变浓稠"},{"text":"去污渍这也是它出现在清洁类产品里的原因"},{"text":"除臭"}],"articlePath":"the-savvy-life-manual/food/apple.md","articleTitle":"苹果别只当水果：一罐「盐苹果」配肉酱意面和鸡胸"},{"id":"asparagus-cooking-overview","source":{"anchor":"芦笋怎么做才脆？焯水 24 秒 + 整根裹油煎"},"name":"保持芦笋脆甜的两种做法","slot":"anytime","remind":{"text":"保持脆度用短时间焯水留住甜味用整根裹油煎"},"effect":{"text":"留住甜味用整根裹油煎保持脆度用短时间焯水"},"steps":[{"text":"先从根部折断或削掉根部约 5cm 的硬筋"},{"text":"沸水下锅——直径 1～1.5cm 焯 20～30 秒、直径 1.5～2cm 焯 30～40 秒"},{"text":"油盐裹满全身，冷锅下，大火约 3 分钟全程不上色不翻动，出锅前翻面再加热约 30 秒"}],"articlePath":"the-savvy-life-manual/food/asparagus.md","articleTitle":"芦笋怎么做才脆？焯水 24 秒 + 整根裹油煎"},{"id":"asparagus-crisp-blanch","source":{"anchor":"脆嫩的关键：短时间焯水 + 去掉硬筋"},"name":"焯水去硬筋","slot":"anytime","remind":{"text":"关键动作是把硬筋彻底去掉"},"effect":{"text":"趁短暂的时间焯水，品尝本该有的爽脆口感"},"dose":[{"value":20,"valueMax":30,"unit":"秒","what":"直径 1～1.5cm 芦笋焯水时长"},{"value":30,"valueMax":40,"unit":"秒","what":"直径 1.5～2cm 芦笋焯水时长"}],"duration":{"basis":"quote","sec":24},"steps":[{"text":"准备：从根部折断，或用削皮器从根部削去约 5cm 的皮，去除硬筋"},{"text":"握住芦笋的中部与根部，朝根部的反方向用力，硬筋就会在靠近端口的部位自然折断"},{"text":"放入沸腾的水中焯烫"},{"text":"直径 1～1.5cm → 20～30 秒；直径 1.5～2cm → 30～40 秒"}],"cautions":[{"level":"info","text":"这段硬化的部分，无论煮多久都不会变软"}],"articlePath":"the-savvy-life-manual/food/asparagus.md","articleTitle":"芦笋怎么做才脆？焯水 24 秒 + 整根裹油煎"},{"id":"asparagus-snow-sauce","source":{"anchor":"两道食谱：淡雪淋与米饭"},"name":"做芦笋淡雪淋","slot":"anytime","remind":{"text":"将脆芦笋切段，浇上淡雪淋酱"},"effect":null,"dose":[{"value":8,"unit":"根","what":"芦笋用量"},{"value":2,"unit":"个","what":"鸡蛋用量"},{"value":2,"unit":"根","what":"蟹肉棒用量"},{"value":1,"unit":"小勺","what":"酱油用量"},{"value":300,"unit":"mL","what":"水用量"},{"value":1,"unit":"小勺","what":"鸡高汤块粉用量"},{"value":1,"unit":"g","what":"食盐用量"},{"value":2,"unit":"小勺","what":"水溶性葛粉用量"},{"value":2,"unit":"小勺","what":"调配葛粉的水量"}],"steps":[{"text":"鸡蛋（蛋黄蛋白分开）2 个"},{"text":"将脆芦笋斜切成约 4cm 的段，盛入器皿"},{"text":"打发蛋白——以「厚重地垂落」为标准，约相当于 6 分发"},{"text":"打发好的蛋白中加入蛋黄，用橡皮刮刀轻轻拌匀"},{"text":"平底锅放入（A），煮沸后转小火"},{"text":"一边搅拌一边分次加入（B），调出浓稠芡汁"},{"text":"转中火，放入打发的蛋白和蟹肉棒，轻快翻拌 3～4 次，不要把蛋白弄碎"},{"text":"将淋酱浇在脆芦笋上"}],"articlePath":"the-savvy-life-manual/food/asparagus.md","articleTitle":"芦笋怎么做才脆？焯水 24 秒 + 整根裹油煎"},{"id":"asparagus-rice-bowl","source":{"anchor":"两道食谱：淡雪淋与米饭"},"name":"做芦笋拌饭","slot":"anytime","remind":{"text":"把芦笋根部切丁拌入米饭，盖盖蒸后即可"},"effect":null,"dose":[{"value":70,"unit":"g","what":"芦笋根部用量"},{"value":2,"unit":"杯","what":"米饭用量"},{"value":0.5,"unit":"小勺","what":"食盐用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}}],"duration":{"basis":"quote","sec":300},"steps":[{"text":"芦笋根部约 5cm 切成宽约 2mm 的小丁"},{"text":"煮好的米饭中拌入芦笋丁和盐"},{"text":"拌匀后盖盖蒸约 5 分钟即可"}],"articlePath":"the-savvy-life-manual/food/asparagus.md","articleTitle":"芦笋怎么做才脆？焯水 24 秒 + 整根裹油煎"},{"id":"asparagus-whole-oil-sear","source":{"anchor":"甜味的来源：根里装满了糖"},"name":"整根裹油煎芦笋","slot":"anytime","remind":{"text":"整根裹油煎，防止甜味汁液流出"},"effect":{"text":"芦笋因此变得又甜又多汁"},"dose":[{"value":4,"unit":"根","what":"芦笋用量"},{"value":1,"unit":"小勺","what":"油用量"},{"value":1,"unit":"g","what":"食盐用量"}],"duration":{"basis":"derived","sec":210,"formula":"3 分钟 × 60 秒 + 30 秒 = 210 秒"},"steps":[{"text":"用削皮器削去芦笋根部约 5cm 的外皮"},{"text":"把芦笋摆在冷锅里，撒上油和盐，让油盐均匀裹满全身"},{"text":"大火加热约 3 分钟全程不要翻动芦笋——这样才能煎出焦香"},{"text":"翻面，背面再加热约 30 秒即可出锅"}],"cautions":[{"level":"info","text":"全程不要翻动芦笋——这样才能煎出焦香"}],"articlePath":"the-savvy-life-manual/food/asparagus.md","articleTitle":"芦笋怎么做才脆？焯水 24 秒 + 整根裹油煎"},{"id":"asparagus-hotdog-sandwich","source":{"anchor":"甜味的来源：根里装满了糖"},"name":"做芦笋热狗三明治","slot":"anytime","remind":{"text":"把油煎芦笋、培根和酱夹进面包"},"effect":{"text":"是一道以芦笋为主角的菜，值得一试"},"dose":[{"value":4,"unit":"根","what":"油煎芦笋用量"},{"value":2,"unit":"条","what":"面包用量"},{"value":2,"unit":"片","what":"培根用量"},{"value":2,"unit":"大勺","what":"塔塔酱用量"},{"value":1,"unit":"个","what":"水煮蛋用量"},{"value":1,"unit":"大勺","what":"蛋黄酱用量"},{"value":1.5,"unit":"大勺","what":"洋葱碎用量"}],"steps":[{"text":"用塔塔酱就直接备好；另一支是水煮蛋用勺子压碎，拌入蛋黄酱、洋葱碎和盐"},{"text":"平底锅煎培根"},{"text":"面包夹入培根、备好的酱和油煎芦笋"}],"articlePath":"the-savvy-life-manual/food/asparagus.md","articleTitle":"芦笋怎么做才脆？焯水 24 秒 + 整根裹油煎"},{"id":"milk-boil-ripening","source":{"anchor":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},"name":"牛奶煮牛油果催熟","slot":"anytime","remind":{"text":"牛油果果肉切块放入沸腾的牛奶中，中火煮 10 分钟"},"effect":{"text":"甚至坚硬的牛油果也会迅速变软，口感更加奶油滑腻"},"dose":[{"value":10,"unit":"分钟","what":"牛奶加热时长"},{"value":20,"unit":"分钟","what":"果肉冷藏时长"}],"duration":{"basis":"quote","sec":600},"steps":[{"text":"牛油果果肉切块放入沸腾的牛奶中"},{"text":"中火煮 10 分钟"},{"text":"细胞间的果胶会被破坏甚至坚硬的牛油果也会迅速变软，口感更加奶油滑腻"},{"text":"若仅需使用果肉，捞出后可放入冰箱冷藏 20 分钟再用"}],"articlePath":"the-savvy-life-manual/food/avocado.md","articleTitle":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},{"id":"avocado-versatile-seasoning","source":{"anchor":"「稍微加一点」：牛油果是万能配角"},"name":"牛油果当配角增鲜","slot":"anytime","remind":{"text":"把牛油果用作配角，增加菜肴的醇厚感和鲜味。"},"effect":null,"steps":[{"text":"把牛油果混进肉馅，口感更润。"},{"text":"黏稠的果肉能让容易发柴的炸物做出来更润。"},{"text":"味噌汤、关东煮、乌冬面、炒青菜：做点睛式的一小块即可。"}],"articlePath":"the-savvy-life-manual/food/avocado.md","articleTitle":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},{"id":"milk-boiled-avocado-salad","source":{"anchor":"牛奶煮的延伸：三道热菜"},"name":"做牛油果牛奶沙拉","slot":"anytime","remind":{"text":"做牛油果沙拉时，把牛油果放入沸腾牛奶，中火煮约 10 分钟，再冷藏约 20 分钟。"},"effect":null,"dose":[{"value":1,"unit":"个","what":"牛油果用量"},{"value":500,"unit":"mL","what":"牛奶用量"}],"duration":{"basis":"derived","sec":1800,"formula":"约 10 分钟 + 约 20 分钟 = 约 30 分钟；30 分钟 × 60 秒/分钟 = 1800 秒"},"steps":[{"text":"锅中倒牛奶加热，沸腾后放入牛油果，中火煮约 10 分钟，期间不时搅拌并注意别溢锅。"},{"text":"捞出牛油果，沥掉牛奶，摆入餐盘。"},{"text":"放入冰箱冷藏 约 20 分钟。"},{"text":"淋橄榄油、撒盐和柠檬汁，最后刨上柠檬皮屑；喜欢的话加点香草。"}],"cautions":[{"level":"stop","text":"牛油果一煮过头就会发苦"}],"articlePath":"the-savvy-life-manual/food/avocado.md","articleTitle":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},{"id":"avocado-dandan-noodles","source":{"anchor":"牛奶煮的延伸：三道热菜"},"name":"做牛油果担担面","slot":"anytime","remind":{"text":"做牛油果担担面时，先用牛奶把牛油果煮软，再炒香豆瓣酱并煮面入味。"},"effect":null,"dose":[{"value":2,"unit":"个","what":"牛油果用量"},{"value":600,"unit":"mL","what":"牛奶用量"},{"value":200,"unit":"mL","what":"水用量"},{"value":2,"unit":"小勺","what":"豆瓣酱用量"},{"value":2,"unit":"小勺","what":"芝麻油用量"},{"value":2,"unit":"小勺","what":"蒜末用量"},{"value":2,"unit":"小勺","what":"姜末用量"},{"value":2,"unit":"大勺","what":"鸡精用量"},{"value":2,"unit":"小勺","what":"酱油用量"},{"value":2,"unit":"小勺","what":"白芝麻用量"},{"value":2,"unit":"袋","what":"中華麺用量"}],"duration":{"basis":"quote","sec":600},"steps":[{"text":"牛油果去皮去核，切 1cm 厚片。"},{"text":"锅中倒牛奶，沸腾后放入牛油果，中火煮约 10 分钟至变软。"},{"text":"平底锅放芝麻油、蒜末、姜末，中火炒出香味后加豆瓣酱继续炒。"},{"text":"把第 3 步倒入第 2 步，加鸡精、水和酱油；放入煮得偏硬的中華麺和白芝麻，中火轻煮入味。"}],"cautions":[{"level":"stop","text":"牛油果一煮过头就会发苦"}],"articlePath":"the-savvy-life-manual/food/avocado.md","articleTitle":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},{"id":"avocado-hamburger-patty","source":{"anchor":"混进肉馅的两道主菜"},"name":"做牛油果汉堡饼","slot":"anytime","remind":{"text":"做牛油果汉堡饼时，把牛油果压碎拌入肉馅，再分份整形成小饼状煎熟。"},"effect":null,"dose":[{"value":100,"unit":"g","what":"熟牛油果用量"},{"value":200,"unit":"g","what":"猪牛混绞肉用量"},{"value":30,"unit":"g","what":"洋葱末用量"},{"value":1.5,"unit":"g","what":"盐用量"},{"value":2,"unit":"小勺","what":"葛粉用量"},{"value":3,"unit":"大勺","what":"面包糠用量"},{"value":1,"unit":"大勺","what":"油用量"}],"duration":{"basis":"quote","sec":180},"steps":[{"text":"牛油果去皮去核，用叉子压碎，加入葛粉拌匀备用。"},{"text":"碗中放绞肉和盐，搅打至出黏性。"},{"text":"加入第 1 步的牛油果、洋葱末和面包糠，混合均匀，分成两份，排气后整形成小饼状。"},{"text":"平底锅倒油，摆入肉饼，中火煎约 3 分钟。"},{"text":"煎出焦色后翻面，盖盖小火再煎 5～6 分钟。"}],"cautions":[{"level":"info","text":"肉饼很软，翻面时动作要轻。"}],"articlePath":"the-savvy-life-manual/food/avocado.md","articleTitle":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},{"id":"avocado-meat-roll","source":{"anchor":"混进肉馅的两道主菜"},"name":"做牛油果肉饼卷","slot":"anytime","remind":{"text":"做牛油果肉饼卷时，用肉馅包住水煮蛋，裹上烘焙纸和铝箔后烤制，出炉后等其定形。"},"effect":null,"dose":[{"value":1,"unit":"个","what":"熟牛油果用量"},{"value":200,"unit":"g","what":"猪牛混绞肉用量"},{"value":2,"unit":"个","what":"水煮蛋用量"},{"value":30,"unit":"g","what":"洋葱末用量"},{"value":1.5,"unit":"g","what":"盐用量"},{"value":3,"unit":"大勺","what":"面包糠用量"}],"duration":{"basis":"derived","sec":2400,"formula":"30 分钟 + 10 分钟 = 40 分钟；40 分钟 × 60 秒/分钟 = 2400 秒"},"steps":[{"text":"牛油果去皮去核压碎；绞肉加盐搅打至出黏性后，与牛油果、洋葱末、面包糠混合均匀。"},{"text":"水煮蛋整体薄薄拍一层面粉。"},{"text":"在烘焙纸上把肉馅摊成厚薄均匀的片，放上横放的水煮蛋包裹；整体整理成椭圆，上下翻转一次让两端口合拢，外面再裹一层铝箔，整形。"},{"text":"放入带余温的 180℃ 烤箱下层烤 30 分钟。"},{"text":"为上色，先打开铝箔和烘焙纸的上部，再在 210℃ 烤 10 分钟。"},{"text":"取出后重新封上，晾到不烫手——成品很软，容易散，切的时候要等它彻底定形。"}],"cautions":[{"level":"info","text":"包蛋时不要留空气；包好后把合口朝下压实，再用烘焙纸和铝箔包住，就不容易爆开。"},{"level":"info","text":"成品很软，容易散，切的时候要等它彻底定形。"}],"articlePath":"the-savvy-life-manual/food/avocado.md","articleTitle":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},{"id":"avocado-brown-smoothie","source":{"anchor":"已经变色的牛油果：打成果昔"},"slot":"anytime","remind":{"text":"把发褐但没有霉斑或腐败气味的牛油果打成果昔。"},"effect":null,"dose":[{"value":1,"unit":"个","what":"牛油果用量"},{"value":300,"unit":"mL","what":"牛奶用量"},{"value":60,"unit":"g","what":"酸奶用量"},{"value":50,"unit":"g","what":"蜂蜜用量"}],"steps":[{"text":"除巧克力糖浆外的材料放进搅拌机，打到顺滑。"},{"text":"杯壁上淋一层巧克力糖浆做装饰，再倒入第 1 步。"}],"cautions":[{"level":"stop","text":"有霉斑或腐败气味的牛油果不要吃。"}],"articlePath":"the-savvy-life-manual/food/avocado.md","articleTitle":"牛油果怎么催熟？牛奶中火煮 10 分钟就变软"},{"id":"roast-broccoli-florets","source":{"anchor":"魅力一：烤过之后，房间里会飘起肉香"},"name":"烤西兰花花球","slot":"anytime","remind":{"text":"把西兰花花球切成小朵，和奶酪一起烤到表面焦黄。"},"effect":{"text":"用高温烤到表面焦黄，房间里就会散发出类似烤肉的香气。"},"dose":[{"value":100,"unit":"g","what":"西兰花用量"},{"value":1,"unit":"个","what":"卡芒贝尔奶酪用量"},{"value":1.5,"unit":"大勺","what":"橄榄油用量"},{"value":2,"unit":"撮","what":"盐用量"},{"value":250,"unit":"℃","what":"烤箱温度"},{"value":15,"unit":"分钟","what":"烤制时间","approximate":true},{"value":7,"unit":"分钟","what":"鱼烤盘强火烤制时间","approximate":true}],"steps":[{"text":"把西兰花切成小朵（大的对半切）。"},{"text":"加橄榄油和盐，从花的表面充分拌匀，让每朵都裹上油。"},{"text":"切掉奶酪顶部，放在耐热盘中央，断面向下，西兰花围着它摆一圈。"},{"text":"烤箱调250℃，烤约 15 分钟，直到表面焦黄。"},{"text":"用鱼烤盘烤盘铺上锡纸，奶酪断面向下放中间、西兰花围一圈，强火烤约 7 分钟。"}],"articlePath":"the-savvy-life-manual/food/broccoli.md","articleTitle":"西兰花：烤着香、梗更甜、焯水能回鲜"},{"id":"roast-broccoli-stem","source":{"anchor":"魅力二：扔掉梗太可惜，甜度差 2.5 倍"},"name":"烤西兰花梗","slot":"anytime","remind":{"text":"把西兰花梗切成圆片，拌匀后烤制。"},"effect":{"text":"茎的含糖量约为花球的 2.5 倍"},"dose":[{"value":1,"unit":"根","what":"西兰花梗用量"},{"value":1,"unit":"大勺","what":"橄榄油用量"},{"value":1,"unit":"小撮","what":"盐用量"},{"value":7,"unit":"mm","what":"梗片厚度","approximate":true},{"value":250,"unit":"℃","what":"烤箱温度"},{"value":10,"unit":"分钟","what":"烤制时间","approximate":true},{"value":7,"unit":"分钟","what":"鱼烤盘强火烤制时间","approximate":true}],"steps":[{"text":"把梗切成约 7mm 厚的圆片（皮不削、连皮一起也可以）。"},{"text":"加橄榄油和盐，充分拌匀。"},{"text":"烤箱调250℃，放在耐热盘上烤约 10 分钟。"},{"text":"烤好之后摆上自己喜欢的配料，就是一份西班牙小吃。"},{"text":"前两步不变，鱼烤盘铺锡纸、把梗圆片并排摆好，强火烤约 7 分钟。"}],"articlePath":"the-savvy-life-manual/food/broccoli.md","articleTitle":"西兰花：烤着香、梗更甜、焯水能回鲜"},{"id":"blanch-broccoli-florets","source":{"anchor":"魅力三：「烫焯法」把不新鲜的花球救回来"},"name":"烫焯法回鲜","slot":"anytime","remind":{"text":"用「烫焯法」给不新鲜的花球回鲜。"},"effect":{"text":"口感变回爽脆、水润度也提升"},"dose":[{"value":2,"unit":"mm","what":"茎末端切除长度","approximate":true},{"value":20,"unit":"秒","what":"热水浸泡时间","approximate":true}],"steps":[{"text":"把茎的末端切掉约 2mm。"},{"text":"把切面朝下放进沸腾的热水里泡约 20 秒。"},{"text":"一从水里取出，立刻浸入冷水——让茎充分吸水是这一招的核心。"},{"text":"为防止干燥，套上袋子放进冰箱冷藏。"},{"text":"放置约半天，再从水里取出。"},{"text":"说明书推荐快速焯一下做沙拉，最能吃出那份爽脆。"}],"cautions":[{"level":"stop","text":"为免烫伤，请用夹子等工具夹住操作。"},{"level":"stop","text":"室温放置会有细菌繁殖的风险。"},{"level":"stop","text":"即使在冰箱里，一直泡在水里时间过长同样会繁殖细菌，所以以半天为限取出。"},{"level":"info","text":"下锅前请充分冲洗，并加热后再食用。"},{"level":"info","text":"但要记住：「烤花球」和「烤梗」两道做法含水量高、不适合水煮，两者要分开用。"}],"articlePath":"the-savvy-life-manual/food/broccoli.md","articleTitle":"西兰花：烤着香、梗更甜、焯水能回鲜"},{"id":"burdock-rinse-direct-use","source":{"anchor":"牛蒡免去皮免焯水：现磨比切丝更香"},"slot":"anytime","remind":{"text":"用水冲掉泥土后直接用——不去皮，也不焯水"},"effect":null,"steps":[{"text":"用水冲掉泥土"},{"text":"直接用——不去皮，也不焯水"}],"cautions":[{"level":"info","text":"去皮和焯水会让多酚和鲜味一起流失"}],"articlePath":"the-savvy-life-manual/food/burdock.md","articleTitle":"牛蒡免去皮免焯水：现磨比切丝更香"},{"id":"roast-grated-burdock","source":{"anchor":"香味的关键：现磨 + 现烤"},"name":"现磨现烤牛蒡泥","slot":"anytime","remind":{"text":"把牛蒡磨成泥后用火烤。"},"effect":{"text":"「磨泥」比「切丝」香气更浓把磨好的泥用火烤过牛蒡特有的苦味被抑制，甘味增加"},"duration":{"basis":"quote","sec":90},"steps":[{"text":"用手指或棕刷快速冲净泥土用磨泥器磨成泥"},{"text":"平底锅下油大火加热后放入牛蒡泥"},{"text":"原样不动地煎约 1 分半"},{"text":"香气升起、牛蒡颜色改变即告完成颜色会变成明亮的黄土色"}],"articlePath":"the-savvy-life-manual/food/burdock.md","articleTitle":"牛蒡免去皮免焯水：现磨比切丝更香"},{"id":"burdock-rice","source":{"anchor":"四道食谱（可丽饼用上面的烤牛蒡泥）"},"name":"牛蒡泥拌饭","slot":"anytime","remind":{"text":"把牛蒡洗净泥土并刨成细末，与米饭和黄油拌匀后蒸熟。"},"effect":null,"duration":{"basis":"quote","sec":180},"steps":[{"text":"牛蒡洗净泥土削皮器刨成细末"},{"text":"米饭煮好后与、黄油一起轻轻拌匀按口味加盐调匀"},{"text":"盖上盖子蒸约 3 分钟整体拌一次"}],"articlePath":"the-savvy-life-manual/food/burdock.md","articleTitle":"牛蒡免去皮免焯水：现磨比切丝更香"},{"id":"burdock-beef-pasta","source":{"anchor":"四道食谱（可丽饼用上面的烤牛蒡泥）"},"name":"牛蒡牛肉意面","slot":"anytime","remind":{"text":"将牛蒡快速冲净泥土并磨成泥，炒香牛肉后与意面、煮面水和酱汁拌匀收汁。"},"effect":null,"steps":[{"text":"牛蒡快速冲净泥土磨成泥"},{"text":"放入牛绞肉用大火翻炒 3～4 分钟炒到肉出油、表面微微焦黄为止"},{"text":"加入继续用大火翻炒 1～2 分钟（A）再炒约 1 分钟"},{"text":"加入预先煮好的意大利面与 50mL 煮面水充分拌匀收汁"},{"text":"意面最好在包装标示时间提前 1 分钟捞出"},{"text":"起锅前淋上橄榄油也很出彩"}],"articlePath":"the-savvy-life-manual/food/burdock.md","articleTitle":"牛蒡免去皮免焯水：现磨比切丝更香"},{"id":"burdock-crepe","source":{"anchor":"四道食谱（可丽饼用上面的烤牛蒡泥）"},"name":"用牛蒡泥煎可丽饼","slot":"anytime","remind":{"text":"把（A）、松饼粉和烤牛蒡泥调成面糊，煎成可丽饼。"},"effect":null,"steps":[{"text":"（A）打蛋器充分搅拌松饼粉和烤牛蒡泥继续搅拌均匀"},{"text":"大火加热约 1 分钟约一杯面糊倾斜锅子，让面糊快速摊薄摊圆"},{"text":"转中大火，煎约 1 分半"},{"text":"面糊边缘出现焦色橡皮刮刀等从边缘慢慢伸入另一面再煎约 1 分钟"},{"text":"只要稍微上色即可"}],"articlePath":"the-savvy-life-manual/food/burdock.md","articleTitle":"牛蒡免去皮免焯水：现磨比切丝更香"},{"id":"burdock-chicken-meatballs","source":{"anchor":"四道食谱（可丽饼用上面的烤牛蒡泥）"},"name":"牛蒡鸡肉丸","slot":"anytime","remind":{"text":"把牛蒡磨成泥，与鸡绞肉和调味料拌匀，搓成肉丸煎熟后裹上酱汁。"},"effect":null,"steps":[{"text":"牛蒡快速冲净泥土磨成泥"},{"text":"鸡绞肉和酱油搅至起黏（A）最后加入充分拌匀"},{"text":"分成 8 等份搓圆"},{"text":"薄薄刷油排入锅中大火煎 2 分半翻面后盖上锅盖转中小火再煎 3～4 分钟"},{"text":"取下锅盖（B）让酱汁裹遍整颗肉丸"}],"articlePath":"the-savvy-life-manual/food/burdock.md","articleTitle":"牛蒡免去皮免焯水：现磨比切丝更香"},{"id":"brine-with-2-5-percent-salt","source":{"anchor":"2.5% 浓盐水：把甜味推到 1.64 倍"},"name":"2.5% 盐水焯卷心菜","slot":"anytime","remind":{"text":"用 2.5% 浓盐水焯卷心菜"},"effect":{"text":"甜味达到生吃时的 1.64 倍（官能评价，同样由味觉战略研究所分析）。"},"dose":[{"value":2.5,"unit":"%","what":"盐水浓度"},{"value":25,"unit":"g","what":"1L 水配盐量"}],"steps":[{"text":"想让甜味最大化，手册给出的方法不是加糖，而是用浓盐水焯。"},{"text":"浓度是这招的关键：2.5% 的盐水是最佳值，也就是 1L 水配 25g 盐。"},{"text":"焯完之后不只是甜：说明书引述的研究（京都大学大学院及川研究室分析）显示，谷氨酸、天冬氨酸、维生素 U（抗溃疡素）以及 GABA 这几类与营养和功能相关的成分浓度也会一起升高（京都大学大学院及川研究室分析）。"}],"articlePath":"the-savvy-life-manual/food/cabbage.md","articleTitle":"卷心菜：浓盐水焯出 1.64 倍甜味，焦香去味"},{"id":"high-heat-short-cooking","source":{"anchor":"高温短时：把臭味压到 1/80"},"slot":"anytime","remind":{"text":"用高温短时间烹调卷心菜"},"effect":{"text":"焦香卷心菜的臭味只剩生卷心菜的约 1/80；"},"steps":[{"text":"足够高的温度能在臭味物质大量生成之前就把酶灭活。"},{"text":"同时香香气和甜香气都增加了。"}],"cautions":[{"level":"info","text":"提醒：做过焦香处理的卷心菜冷藏保存可以抑制臭味生成，但仍建议 2～3 天内吃完。"}],"articlePath":"the-savvy-life-manual/food/cabbage.md","articleTitle":"卷心菜：浓盐水焯出 1.64 倍甜味，焦香去味"},{"id":"blanched-sweet-cabbage","source":{"anchor":"四道食谱，两种变体"},"name":"焯出超甜卷心菜","slot":"anytime","remind":{"text":"用 2.5% 盐水焯出超甜卷心菜"},"effect":null,"dose":[{"value":2.5,"unit":"%","what":"盐水浓度"},{"value":300,"valueMax":350,"unit":"g","what":"每份卷心菜重量"},{"value":1.5,"unit":"L","what":"水用量"},{"value":37.5,"unit":"g","what":"盐用量"}],"duration":{"basis":"derived","sec":210,"formula":"2 分钟 × 60 + 1 分钟 × 60 + 30 秒 = 210 秒"},"steps":[{"text":"水 1.5L盐 37.5g（约 2～2.5 大勺）锅中加水加盐，盖上盖子用大火充分煮沸，把盐完全化开。"},{"text":"转小火，把留着芯的卷心菜外层叶子朝下放入。"},{"text":"判断火候：水面刚冒出细密小泡的程度最好；轻轻晃动，让火候也能传到叶子的根部。"},{"text":"焯满 2 分钟后，先取出外层叶放进装了水的碗里，余下部分边抖散叶片边继续焯。"},{"text":"再焯 1 分钟，把剩下的叶片也取出，放进 30 秒冷水里浸泡去咸。沥干即可上桌。"}],"cautions":[{"level":"info","text":"若水量只有 1L，则用盐 25g（2.5% 盐水为最佳）"}],"articlePath":"the-savvy-life-manual/food/cabbage.md","articleTitle":"卷心菜：浓盐水焯出 1.64 倍甜味，焦香去味"},{"id":"sweet-cabbage-salad","source":{"anchor":"四道食谱，两种变体"},"name":"拌凉拌甜卷心菜","slot":"anytime","remind":{"text":"把焯好的卷心菜拌成凉拌甜卷心菜"},"effect":{"text":"焯好的卷心菜只要拌一拌就能吃，凉拌后越吃越甜。"},"dose":[{"value":150,"unit":"g","what":"甜卷心菜用量"},{"value":2,"unit":"小勺","what":"芝麻油用量"}],"steps":[{"text":"把甜卷心菜撕成一口大小，放进碗里。"},{"text":"加入蒜蓉、芝麻油、酱油、盐，拌匀即成。"},{"text":"摆盘时撒上白芝麻或切碎的青椒更好。"},{"text":"换成橄榄油加少许柠檬盐，就是清爽的意式版本。"}],"articlePath":"the-savvy-life-manual/food/cabbage.md","articleTitle":"卷心菜：浓盐水焯出 1.64 倍甜味，焦香去味"},{"id":"cabbage-rolls","source":{"anchor":"四道食谱，两种变体"},"name":"卷心菜卷","slot":"anytime","remind":{"text":"把焯好的甜卷心菜用喜欢的食材卷起来吃"},"effect":{"text":"营养：焯水容易流失的维生素 C 等，用前面那种 2.5% 浓盐水焯几乎没有损失。"},"steps":[{"text":"把焯好的甜卷心菜用喜欢的食材卷起来吃。手册给出的是照片示例和推荐配料清单，没有给固定卷法，可自由发挥："},{"text":"三文鱼火腿、卡芒贝尔奶酪、番茄、橄榄"}],"cautions":[{"level":"info","text":"甜卷心菜 1/8 颗含盐约 0.4g，而 WHO 建议的标准是每天低于 5g——注意别吃过量。"}],"articlePath":"the-savvy-life-manual/food/cabbage.md","articleTitle":"卷心菜：浓盐水焯出 1.64 倍甜味，焦香去味"},{"id":"charred-cabbage-broth","source":{"anchor":"四道食谱，两种变体"},"name":"烤焦卷心菜煮高汤","slot":"anytime","remind":{"text":"把卷心菜两面烤焦后加水煮成高汤"},"effect":{"text":"提醒：做过焦香处理的卷心菜冷藏保存可以抑制臭味生成，但仍建议 2～3 天内吃完。"},"dose":[{"value":2,"unit":"大勺","what":"油用量"},{"value":600,"unit":"mL","what":"水用量"},{"value":4,"unit":"g","what":"盐用量","approximate":true}],"duration":{"basis":"derived","sec":1380,"formula":"约 4 分钟 × 2 面 × 60 秒 + 15 分钟 × 60 秒 = 约 1380 秒"},"steps":[{"text":"卷心菜纵向切半，再切成 1/8 颗的块。"},{"text":"平底锅倒油，卷心菜排入锅中，用偏大的中火、两面各烤约 4 分钟，烤到出现焦痕即可出锅——焦香卷心菜完成。"},{"text":"往锅里加入水与盐，中火煮 15 分钟——卷心菜高汤完成。"},{"text":"刚做好最好喝；要存的话冷藏，并尽量在 2～3 天内喝完。"}],"cautions":[{"level":"info","text":"怕焦的话自行调整火候或时间。"}],"articlePath":"the-savvy-life-manual/food/cabbage.md","articleTitle":"卷心菜：浓盐水焯出 1.64 倍甜味，焦香去味"},{"id":"dilute-canned-stock","source":{"anchor":"罐头：把汤汁当高汤用，别倒掉"},"slot":"anytime","remind":{"text":"把罐头汁稀释后当高汤用，不要直接当汤喝。"},"effect":null,"dose":[{"value":15,"unit":"ml","what":"鲭鱼罐头汁用量"}],"steps":[{"text":"开罐当天就要倒进别的容器并尽快吃完。"},{"text":"把罐头汁「稀释」后使用。"}],"cautions":[{"level":"info","text":"被浓缩过的美味如果直接拿来做菜，反而会让菜变咸发涩。"}],"articlePath":"the-savvy-life-manual/food/canned-food.md","articleTitle":"罐头：把汤汁当高汤用，别倒掉"},{"id":"opened-can-two-rules","source":{"anchor":"开罐后的两条规则"},"name":"开罐当天倒出尽快吃","slot":"anytime","remind":{"text":"开罐当天就要倒进别的容器并尽快吃完。"},"effect":null,"steps":[{"text":"即使内容物还剩很多，也请立刻倒进别的容器。"},{"text":"开罐后外气会进入，罐体本身也会随之劣化。"}],"cautions":[{"level":"stop","text":"厚生劳动省认为对成年人没有影响，但面向孕妇和婴幼儿家长发出提醒：应回避每餐都以罐头为中心的饮食。"}],"articlePath":"the-savvy-life-manual/food/canned-food.md","articleTitle":"罐头：把汤汁当高汤用，别倒掉"},{"id":"mackerel-clear-soup","source":{"anchor":"六道用罐头做的快手食谱"},"name":"用鲭鱼罐头做清汤","slot":"anytime","remind":{"text":"把罐头汁稀释成清汤汤底，加热后加入酱油和药味。"},"effect":null,"dose":[{"value":15,"unit":"ml","what":"鲭鱼罐头汁用量"},{"value":100,"unit":"ml","what":"补足用水量"}],"steps":[{"text":"器具里先把汤加热，趁热加入罐头汁，加入酱油拌匀，撒上药味即可。"}],"articlePath":"the-savvy-life-manual/food/canned-food.md","articleTitle":"罐头：把汤汁当高汤用，别倒掉"},{"id":"mackerel-cabbage-rolls","source":{"anchor":"六道用罐头做的快手食谱"},"name":"做鲭鱼罐头卷","slot":"anytime","remind":{"text":"用卷心菜叶包住鲭鱼罐头肉，再加入汤汁煮。"},"effect":null,"dose":[{"value":200,"unit":"g","what":"鲭鱼水煮罐头用量"},{"value":4,"unit":"片","what":"卷心菜叶用量"},{"value":400,"unit":"ml","what":"水量"}],"duration":{"basis":"derived","sec":600,"formula":"10 分钟 × 60 秒/分钟 = 600 秒"},"steps":[{"text":"卷心菜叶不切，整片用微波炉加热到变软，挤掉水分。"},{"text":"卷心菜叶铺开，中央放葫芦巴和葱，骑上鲭鱼罐头肉，把菜叶折起包住，最后用牙签固定。同样材料做 4 个。"},{"text":"小锅放入包好的卷心菜，加入水、罐头汁、薄口酱油和胡椒粉，盖盖煮 10 分钟。"}],"articlePath":"the-savvy-life-manual/food/canned-food.md","articleTitle":"罐头：把汤汁当高汤用，别倒掉"},{"id":"mackerel-tebo-nabe","source":{"anchor":"六道用罐头做的快手食谱"},"name":"做鲭鱼罐头涮锅","slot":"anytime","remind":{"text":"用鲭鱼罐头煮茶泡涮，先煮主体材料，再加入韭菜和芝麻油。"},"effect":null,"dose":[{"value":200,"unit":"g","what":"鲭鱼罐头用量"},{"value":80,"unit":"g","what":"酿造春雨用量"},{"value":500,"unit":"ml","what":"水量"}],"duration":{"basis":"derived","sec":480,"formula":"约 7 分钟 × 60 秒/分钟 + 1 分钟 × 60 秒/分钟 = 约 480 秒"},"steps":[{"text":"煎锅里放入除韭菜和芝麻油以外的全部材料，中火煮约 7 分钟；加入韭菜再加热 1 分钟，关火后加芝麻油。"},{"text":"煎锅里放入除韭菜和芝麻油以外的全部材料，中火煮约 7 分钟；加入韭菜再加热 1 分钟，关火后加芝麻油。"}],"articlePath":"the-savvy-life-manual/food/canned-food.md","articleTitle":"罐头：把汤汁当高汤用，别倒掉"},{"id":"fruit-syrup-yogurt","source":{"anchor":"另一面：水果罐头与旧罐头"},"slot":"anytime","remind":{"text":"把水果罐头糖浆倒进酸奶，充分搅拌后按喜好加果肉。"},"effect":null,"dose":[{"value":60,"valueMax":90,"unit":"g","what":"糖浆建议用量"},{"value":120,"unit":"g","what":"酸奶用量"}],"duration":{"basis":"quote","sec":10},"steps":[{"text":"糖浆甜度怎么判断：看罐头名称栏里横线的位置（从甜到淡）："},{"text":"只需把糖浆倒进酸奶充分搅拌即可，10 秒完成。"},{"text":"想加果肉也好吃。"}],"cautions":[{"level":"info","text":"横线越靠左（'extaヘビー'）越甜，超浓糖浆最甜这件事很多人会搞反。"}],"articlePath":"the-savvy-life-manual/food/canned-food.md","articleTitle":"罐头：把汤汁当高汤用，别倒掉"},{"id":"milk-soak-chicken","source":{"anchor":"牛奶浸泡法：1 分钟"},"slot":"anytime","remind":{"text":"用牛奶和盐抓揉鸡胸肉，直至牛奶被肉完全吸干"},"effect":{"text":"肉因此蓄住了比平时更多的水，变得多汁。"},"dose":[{"value":300,"unit":"g","what":"去皮鸡胸肉用量"},{"value":3,"unit":"大勺","what":"牛奶用量"},{"value":15,"unit":"%","what":"牛奶占肉量比例"},{"value":1.5,"valueMax":3,"unit":"g","what":"盐用量"}],"duration":{"basis":"quote","sec":60},"steps":[{"text":"三样材料放进碗里。"},{"text":"双手抓揉 1 分钟"},{"text":"牛奶开始「唰」地渗进肉里肉把牛奶完全吸干、碗底的液体消失——这就是完成的信号"},{"text":"豆奶同样有效配比不变，仍是每盒约 300g 鸡胸肉配 3 大勺。"}],"cautions":[{"level":"stop","text":"牛奶过敏者请不要使用"},{"level":"info","text":"告诉要吃这道菜的人"},{"level":"info","text":"在意钠摄入的话请自行调整。"},{"level":"info","text":"处理生肉时与其他食材和器具分开，注意防范食中毒。"}],"articlePath":"the-savvy-life-manual/food/chicken.md","articleTitle":"鸡胸肉：泡牛奶 1 分钟，从柴干变多汁"},{"id":"juicy-fried-chicken","source":{"anchor":"五道菜"},"name":"做牛奶炸鸡","slot":"anytime","remind":{"text":"按牛奶抓揉、裹淀粉和油炸的顺序制作炸鸡"},"effect":null,"dose":[{"value":300,"unit":"g","what":"去皮鸡胸肉用量"},{"value":3,"unit":"大勺","what":"牛奶用量"},{"value":1.5,"valueMax":3,"unit":"g","what":"盐用量"},{"value":3,"valueMax":4,"unit":"大勺","what":"玉米淀粉用量"}],"duration":{"basis":"derived","sec":300,"formula":"计时工序合计：1 分钟抓揉 + 4 分钟油炸 = 5 分钟（300 秒）"},"steps":[{"text":"鸡胸肉切成约3cm的块。"},{"text":"鸡胸肉、牛奶、盐放入碗中，双手抓揉 1 分钟"},{"text":"裹上玉米淀粉，180℃ 的油温炸约 4 分钟"},{"text":"充分沥油，最后配上生菜。"}],"cautions":[{"level":"stop","text":"牛奶过敏者请不要使用"},{"level":"info","text":"处理生肉时与其他食材和器具分开，注意防范食中毒。"}],"articlePath":"the-savvy-life-manual/food/chicken.md","articleTitle":"鸡胸肉：泡牛奶 1 分钟，从柴干变多汁"},{"id":"microwave-chicken-salad","source":{"anchor":"五道菜"},"name":"做微波鸡胸沙拉","slot":"anytime","remind":{"text":"用牛奶抓揉整块鸡胸肉，微波加热后撕丝配蔬菜"},"effect":null,"dose":[{"value":300,"unit":"g","what":"去皮鸡胸肉用量"},{"value":3,"unit":"大勺","what":"牛奶用量"},{"value":1.5,"valueMax":3,"unit":"g","what":"盐用量"}],"duration":{"basis":"derived","sec":1050,"formula":"计时工序合计：1 分钟抓揉 + 4 分钟首次加热 + 2 分半～3 分钟再次加热 + 10 分钟放置 = 17.5～18 分钟；取最短 1050 秒"},"steps":[{"text":"整块鸡胸肉放入碗中，加牛奶和盐，双手抓揉 1 分钟"},{"text":"盖保鲜膜，微波炉 500W 加热 4 分钟"},{"text":"取出翻面，再加热 2 分半～3 分钟确保彻底熟透。"},{"text":"从微波炉取出后放置约 10 分钟再撕成细丝，配蔬菜和酱汁。"}],"cautions":[{"level":"stop","text":"牛奶过敏者请不要使用"},{"level":"info","text":"处理生肉时与其他食材和器具分开，注意防范食中毒。"}],"articlePath":"the-savvy-life-manual/food/chicken.md","articleTitle":"鸡胸肉：泡牛奶 1 分钟，从柴干变多汁"},{"id":"grilled-chicken-skewers","source":{"anchor":"五道菜"},"name":"做烤鸡肉串","slot":"anytime","remind":{"text":"用牛奶抓揉整块鸡胸肉，煎制后用烤串酱汁微波收味"},"effect":null,"dose":[{"value":300,"unit":"g","what":"带皮鸡胸肉用量"},{"value":3,"unit":"大勺","what":"牛奶用量"},{"value":1.5,"valueMax":3,"unit":"g","what":"盐用量"}],"duration":{"basis":"derived","sec":660,"formula":"计时工序合计：1 分钟抓揉 + 3 分钟煎 + 2 分钟翻面煎 + 3 分钟微波 + 2 分钟复热 = 11 分钟（660 秒）"},"steps":[{"text":"A水2 大勺酱油1.5 大勺味醂1 大勺砂糖1 小勺玉米淀粉1/2 小勺"},{"text":"整块鸡胸肉加牛奶和盐，双手抓揉 1 分钟"},{"text":"串上 6 根竹签如果肉厚薄不均，把厚的地方稍微修掉，让厚薄一致"},{"text":"皮朝下煎 3 分钟上色后翻面再煎 2 分钟"},{"text":"放入耐热盘，淋上混好的A盖保鲜膜，微波炉 500W 加热 3 分钟"},{"text":"取出翻面，盘底积的酱汁也再浇一遍，再微波 2 分钟确保熟透。"},{"text":"顺着竹签切块。"}],"cautions":[{"level":"stop","text":"牛奶过敏者请不要使用"},{"level":"info","text":"处理生肉时与其他食材和器具分开，注意防范食中毒。"}],"articlePath":"the-savvy-life-manual/food/chicken.md","articleTitle":"鸡胸肉：泡牛奶 1 分钟，从柴干变多汁"},{"id":"korean-grilled-chicken","source":{"anchor":"五道菜"},"name":"做韩式煎鸡","slot":"anytime","remind":{"text":"用牛奶抓揉鸡胸肉，拌腌料后煎制并收浓酱汁"},"effect":null,"dose":[{"value":300,"unit":"g","what":"带皮鸡胸肉用量"},{"value":3,"unit":"大勺","what":"牛奶用量"},{"value":1.5,"valueMax":3,"unit":"g","what":"盐用量"}],"duration":{"basis":"derived","sec":480,"formula":"计时工序合计：1 分钟抓揉 + 3 分钟煎 + 3 分钟翻面煎 + 1～2 分钟收浓 = 8～9 分钟；取最短 480 秒"},"steps":[{"text":"切成三等份"},{"text":"鸡胸肉、牛奶、盐放入碗中，双手抓揉 1 分钟"},{"text":"A番茄酱1 大勺中浓酱油1 大勺砂糖2 小勺咖喱粉2 小勺蒜蓉1 小勺橄榄油适量水2 大勺加入拌匀，再揉匀"},{"text":"皮朝下中小火煎 3 分钟翻面盖盖再煎 3 分钟"},{"text":"碗里剩下的腌料倒进锅里太稠就补一点水中小火边搅边加热 1～2 分钟收浓"},{"text":"煎好后切成适口大小，配蔬菜装盘。"}],"cautions":[{"level":"stop","text":"牛奶过敏者请不要使用"},{"level":"info","text":"处理生肉时与其他食材和器具分开，注意防范食中毒。"}],"articlePath":"the-savvy-life-manual/food/chicken.md","articleTitle":"鸡胸肉：泡牛奶 1 分钟，从柴干变多汁"},{"id":"chicken-broth-soup","source":{"anchor":"五道菜"},"name":"做鸡胸汤","slot":"anytime","remind":{"text":"用牛奶抓揉鸡胸肉块，与秀珍菇和高汤煮熟后调味食用"},"effect":null,"dose":[{"value":150,"unit":"g","what":"带皮鸡胸肉用量"},{"value":1,"valueMax":2,"unit":"大勺","what":"牛奶用量"},{"value":1.5,"unit":"g","what":"盐用量"},{"value":2,"unit":"小勺","what":"玉米淀粉用量"},{"value":500,"unit":"ml","what":"高汤用量"},{"value":60,"unit":"g","what":"秀珍菇用量"},{"value":2,"unit":"小勺","what":"酱油用量"},{"value":2,"unit":"小勺","what":"味醂用量"}],"duration":{"basis":"derived","sec":360,"formula":"计时工序合计：1 分钟抓揉 + 2 分钟煮秀珍菇 + 3 分钟煮鸡胸肉 = 6 分钟（360 秒）"},"steps":[{"text":"鸡胸肉切成约2cm的块。"},{"text":"加牛奶和盐，双手抓揉 1 分钟"},{"text":"高汤煮开，加入秀珍菇煮约 2 分钟"},{"text":"裹上玉米淀粉的鸡胸肉逐个下锅，煮约 3 分钟至熟。"},{"text":"用酱油、味醂和盐调味，盛入碗中，撒葱、三叶芹和柚子。"}],"cautions":[{"level":"stop","text":"牛奶过敏者请不要使用"},{"level":"info","text":"处理生肉时与其他食材和器具分开，注意防范食中毒。"}],"articlePath":"the-savvy-life-manual/food/chicken.md","articleTitle":"鸡胸肉：泡牛奶 1 分钟，从柴干变多汁"},{"id":"chili-oil-dry-stir","source":{"anchor":"做法一：干炒型辣椒油（基础版）"},"name":"干炒辣椒做辣油","slot":"anytime","remind":{"text":"将15g一味辣椒强火干炒1分钟，加入150g常温油浸泡并冷藏一晚。"},"effect":{"text":"颜色变深，就是甜香出来的信号，别炒过头。"},"dose":[{"value":15,"unit":"g","what":"一味辣椒用量"},{"value":150,"unit":"g","what":"食用油用量"}],"duration":{"basis":"quote","sec":60},"steps":[{"text":"一味辣椒下锅，强火干炒 1 分钟。"},{"text":"颜色变深，就是甜香出来的信号，别炒过头。"},{"text":"倒入常温的油浸泡。"},{"text":"冷藏一晚，完成。"}],"cautions":[{"level":"info","text":"干炒时会冒大量烟，在意的话戴口罩"},{"level":"stop","text":"油会氧化，1 周内用完。"}],"articlePath":"the-savvy-life-manual/food/chili-pepper.md","articleTitle":"一味辣椒：炒出甜香，辛味还能放大咸味"},{"id":"chili-oil-hot-oil","source":{"anchor":"做法二：泼油型，甜香更明显"},"name":"泼热油做辣椒油","slot":"anytime","remind":{"text":"将15g一味辣椒与1小勺水拌匀，浇上150g的160℃热油，晾到常温后冷藏一晚。"},"effect":{"text":"同样的辣椒和油，只多一步水，香气被拉得更满加热之后甜香成分增加"},"dose":[{"value":15,"unit":"g","what":"一味辣椒用量"},{"value":150,"unit":"g","what":"食用油用量"},{"value":1,"unit":"小勺","what":"加入的水量"}],"steps":[{"text":"一味辣椒放进耐热碗，加 1 小勺水拌匀。"},{"text":"插一根筷子进去，冒出细小气泡就可以了。"},{"text":"另起锅把油加热到 160℃。"},{"text":"热油直接浇进盛辣椒的碗里。"},{"text":"晾到常温，再冷藏一晚，完成。"}],"cautions":[{"level":"stop","text":"浇热油这一步会溅油、冒烟，务必在周围没有任何东西、通风良好的地方操作。"}],"articlePath":"the-savvy-life-manual/food/chili-pepper.md","articleTitle":"一味辣椒：炒出甜香，辛味还能放大咸味"},{"id":"chili-oil-four-uses","source":{"anchor":"怎么用：四个「只淋油」的做法"},"name":"菜做好后淋辣椒油","slot":"anytime","remind":{"text":"菜做好后每道菜淋1～2大勺辣椒油。"},"effect":null,"dose":[{"value":1,"valueMax":2,"unit":"大勺","what":"每道菜用量"}],"steps":[{"text":"香辣虾（エビチリ）：现成的熟虾浇淋上辣椒油，醇厚感和香气一起上去，味道立刻变成正经中餐馆的水平；"},{"text":"口水鸡（よだれ鶏）：蒸熟的鸡腿肉加盐，淋油即可，把甜香吃得最完整的一个吃法；"},{"text":"薄切拼盘（カルパッチョ）：超市买的刺身加盐后淋油，白身鱼、章鱼都合适；"},{"text":"香草冰淇淋：淋在冰淇淋上，甜香相遇，香草本来的甜更突出，还有一点回味上来的辣，是新奇体验。"}],"cautions":[{"level":"info","text":"用量提醒：因为是真的辣，每道菜 1～2 大勺为宜，别手抖。"}],"articlePath":"the-savvy-life-manual/food/chili-pepper.md","articleTitle":"一味辣椒：炒出甜香，辛味还能放大咸味"},{"id":"magic-salt-liquid-prep","source":{"anchor":"辛味能让大脑把咸味判得更咸"},"name":"泡辣椒做减盐调味液","slot":"anytime","remind":{"text":"将1小勺一味辣椒放入150mL白色利口酒，冷藏一晚后过滤辣椒再保存。"},"effect":{"text":"加了辣椒素的盐水被更多人评为「更咸」节目中靠这瓶液体做到了减盐 30%"},"dose":[{"value":1,"unit":"小勺","what":"一味辣椒用量"},{"value":150,"unit":"mL","what":"白色利口酒用量"}],"steps":[{"text":"把1 小勺一味辣椒放进 150mL 白色利口酒"},{"text":"冷藏一晚，完成。"},{"text":"泡过一整夜后要把辣椒过滤掉再保存，否则辣味会持续增加。"}],"cautions":[{"level":"stop","text":"泡过一整夜后要把辣椒过滤掉再保存，否则辣味会持续增加。"},{"level":"info","text":"建议1 个月内用完。"}],"articlePath":"the-savvy-life-manual/food/chili-pepper.md","articleTitle":"一味辣椒：炒出甜香，辛味还能放大咸味"},{"id":"magic-salt-liquid-use","source":{"anchor":"辛味能让大脑把咸味判得更咸"},"name":"做菜水加 1 小勺减盐液","slot":"anytime","remind":{"text":"每500mL做菜水放1小勺减盐液，所有调味料加完后再放，随后煮3～5分钟。"},"effect":{"text":"盐和酱油最能体现咸味增强的效果节目中靠这瓶液体做到了减盐 30%"},"dose":[{"value":500,"unit":"mL","what":"配比中的做菜水量"},{"value":1,"unit":"小勺","what":"配比中的减盐液用量"}],"steps":[{"text":"做菜用水的 500mL 对 1 小勺。"},{"text":"所有调味料加完之后再放减盐液，效果最容易感觉到"},{"text":"放完之后 3～5 分钟煮一下可以把酒精挥发掉"}],"cautions":[{"level":"info","text":"和味噌一起使用时效果会减弱"},{"level":"stop","text":"再多就会直接尝到辣味。"}],"articlePath":"the-savvy-life-manual/food/chili-pepper.md","articleTitle":"一味辣椒：炒出甜香，辛味还能放大咸味"},{"id":"chocolate-daily-intake","source":{"anchor":"巧克力：每天 25g，把它当调味料用"},"name":"每天 25g 巧克力","slot":"anytime","remind":{"text":"每天吃 5 颗（25g），早、昼、晚分三次吃，并小口小口地慢慢吃。"},"effect":null,"dose":[{"value":5,"unit":"颗","what":"每日巧克力目标颗数"},{"value":25,"unit":"g","what":"每日巧克力目标重量"}],"steps":[{"text":"巧克力一天吃 5 颗（25g），并且早、昼、晚分三次吃——可可多酚代谢很快，几乎立刻变成尿液排出，一次吃完等于白吃。"},{"text":"「巧克力要小口小口地慢慢吃」——这才是重点。"}],"articlePath":"the-savvy-life-manual/food/chocolate.md","articleTitle":"巧克力：每天 25g，把它当调味料用"},{"id":"chocolate-seed-tempering","source":{"anchor":"家传巧克力「魔法的种子」（约 3 块）"},"name":"混入种子调温","slot":"anytime","remind":{"text":"用市售巧克力作「魔法的种子」，混入融化后的巧克力并反复搅拌。"},"effect":null,"dose":[{"value":150,"unit":"g","what":"板巧克力总用量"},{"value":100,"unit":"g","what":"切块巧克力量"}],"steps":[{"text":"取 2 块（100g）巧克力切成约 1cm 见方，放入碗中。"},{"text":"剩下的 1 块作为「魔法的种子」，每块约 2cm 地敲碎备用。"},{"text":"把 用微波炉 500W 加热 1 分钟，轻轻搅拌。再用微波炉 500W 加热 30 秒，搅拌至顺滑。加热不足时追加 10 秒。"},{"text":"向 中每次加入一小块「魔法的种子」，搅拌至完全融化。"},{"text":"反复操作这个步骤，搅拌 2 分钟以上；若仍剩下一半以上的「魔法的种子」就停下来。"},{"text":"用勺子或裱花袋装入模具后，把模具上下轻敲几下排出空气，让表面平整。常温放置 3～5 分钟，表面凝固就基本成功。"},{"text":"放入蔬果保鲜室放 30 分钟以上固定成型。"}],"cautions":[{"level":"info","text":"也可能因室温而不易凝固，18～22℃ 是合适温度。"}],"articlePath":"the-savvy-life-manual/food/chocolate.md","articleTitle":"巧克力：每天 25g，把它当调味料用"},{"id":"chocolate-beef-stew","source":{"anchor":"四道高可可巧克力食谱"},"name":"做巧克力牛肉炖菜","slot":"anytime","remind":{"text":"今天做巧克力牛肉炖菜：牛肉煎炒后加巧克力炖软土豆，最后勾芡收浓。"},"effect":null,"steps":[{"text":"牛肉（炖煮用，一口大）400g洋葱 1 个（150g）胡萝卜（乱切）1 根（120g）土豆（一口大）2 个盐 少许 / 胡椒 少许酒 50ml / 水 800ml高可可巧克力（70%）12g番茄膏 4 大勺中浓酱汁 5 大勺酱油 3 大勺橄榄油 1 又 1/2 大勺高粉 2 小勺水 2 小勺"},{"text":"牛肉撒盐和胡椒。"},{"text":"煎锅淋橄榄油，中火煎 ，再加洋葱炒至上色，然后加胡萝卜。"},{"text":"加水和酒，弱火煮约 20 分钟，加入土豆、高可可巧克力和 A 组，继续煮到土豆变软。"},{"text":"把 B 组的水溶高粉勾芡，收浓即可。"}],"articlePath":"the-savvy-life-manual/food/chocolate.md","articleTitle":"巧克力：每天 25g，把它当调味料用"},{"id":"chocolate-udon","source":{"anchor":"四道高可可巧克力食谱"},"name":"做巧克力煮乌冬","slot":"anytime","remind":{"text":"今天做巧克力煮乌冬：煮沸高汤和肉，加入巧克力调味，再放乌冬炖。"},"effect":null,"steps":[{"text":"豚五花薄切肉（一口大）100g小松菜（5cm 长）40g葱（斜切）40g乌冬 2 份高汤 1L高可可巧克力（70%）15g酱油 4 又 1/2 大勺味醂 2 大勺砂糖 2 小勺醋 1/2～1 小勺"},{"text":"锅中放高汤和豚五花肉，煮沸后放入小松菜和葱，中火煮约 3 分钟。"},{"text":"向 中加入高可可巧克力和 A 组拌匀，再放入乌冬，弱火煮约 15 分钟。"}],"articlePath":"the-savvy-life-manual/food/chocolate.md","articleTitle":"巧克力：每天 25g，把它当调味料用"},{"id":"chocolate-ramen","source":{"anchor":"四道高可可巧克力食谱"},"name":"做巧克力拉面","slot":"anytime","remind":{"text":"今天做巧克力拉面：炒香肉末后煮巧克力汤底，最后浇在煮好的面条上。"},"effect":null,"steps":[{"text":"猪肉馅 80g蒜末 1 小勺 / 姜末 1 小勺芝麻油 1 又 1/2 大勺中华面 2 份水 1L高可可巧克力（70%）15g葱（小口）适量 / 一味唐辛子 适量 / 辣油 适量酱油 3 又 1/2 大勺鸡高汤（颗粒）1 又 1/2 大勺砂糖 1 又 1/2 小勺"},{"text":"锅中烧热芝麻油，加入猪肉馅中火翻炒，加蒜末和姜末炒到出香味。"},{"text":"向 中加水、高可可巧克力和 A 组，煮沸后转中火煮约 5 分钟。"},{"text":"中华面另锅煮熟，捞出装碗；浇上 ，撒上葱花和一味唐辛子。按喜好淋辣油。"}],"articlePath":"the-savvy-life-manual/food/chocolate.md","articleTitle":"巧克力：每天 25g，把它当调味料用"},{"id":"chocolate-cabbage-stir-fry","source":{"anchor":"四道高可可巧克力食谱"},"name":"做猪肉卷心菜巧克力炒","slot":"anytime","remind":{"text":"今天做猪肉卷心菜巧克力炒：先把猪肉煎上色，再与蔬菜和高可可巧克力翻炒。"},"effect":null,"steps":[{"text":"卷心菜（一口大）150g豚五花肉（5cm 长）100g洋葱（1cm 宽的楔形切）1/2 个（70g）红椒（乱切）1/2 个（80g）高可可巧克力（70%）10g芝麻油 1 大勺盐 少许 / 胡椒 少许酱油 1 又 1/2 大勺味醂 1 又 1/2 大勺砂糖 1/2 小勺蒜蓉 1/2 瓣"},{"text":"猪肉撒盐和胡椒。"},{"text":"煎锅烧热芝麻油，摊开猪肉，中火两面煎上色。"},{"text":"向 中加入洋葱、卷心菜和红椒，强火翻炒，再加入高可可巧克力和 A 组继续翻炒。"}],"articlePath":"the-savvy-life-manual/food/chocolate.md","articleTitle":"巧克力：每天 25g，把它当调味料用"},{"id":"cholesterol-intake-guideline-update","source":{"anchor":"胆固醇怎么吃：两册说明书讲清界线"},"remind":{"text":"记住 2015 年起膳食胆固醇摄入上限已被撤回"},"effect":null,"steps":[{"text":"很多人以为胆固醇高是因为吃错了东西，但更反直觉的事实是：2015 年起，日本官方直接撤回了膳食胆固醇的摄入上限。"},{"text":"原因是每个人对膳食胆固醇的吸收率相差极大，从 20% 到 80% 不等，同吃几个鸡蛋，有人数值升高，有人纹丝不动。"},{"text":"这份说明书以日本动脉硬化学会的「The Japan Diet」为主轴，讲清哪些食物真正起作用。"}],"notices":[{"level":"info","text":"但这不等于可以放开吃。"}],"articlePath":"the-savvy-life-manual/food/cholesterol.md","articleTitle":"胆固醇怎么吃：两册说明书讲清界线","articleKind":"condition"},{"id":"egg-cholesterol-boundary","source":{"anchor":"鸡蛋的界线在哪里"},"remind":{"text":"胆固醇偏高时以每天少于 200 毫克为目标，并与主治医生商量"},"effect":null,"dose":[{"value":200,"unit":"毫克","what":"每天胆固醇摄入量目标上限（少于该值）"}],"steps":[{"text":"胆固醇正常的人：不必太担心，但说明书提醒，一直吃下去数值还是有可能升高。"},{"text":"胆固醇偏高的人：每天胆固醇摄入量少于 200 毫克为目标，依据是《动脉硬化性疾患预防指南 2022》。"},{"text":"说明书特别注明，一颗 M 号鸡蛋的胆固醇就有 200 毫克以上，所以数值高的人应当和主治医生商量摄取量。"}],"notices":[{"level":"with-doctor","text":"说明书特别注明，一颗 M 号鸡蛋的胆固醇就有 200 毫克以上，所以数值高的人应当和主治医生商量摄取量。"}],"articlePath":"the-savvy-life-manual/food/cholesterol.md","articleTitle":"胆固醇怎么吃：两册说明书讲清界线","articleKind":"condition"},{"id":"blood-lipid-reference-values","source":{"anchor":"血脂的三个关键数字"},"remind":{"text":"查看 LDL 139 mg/dL 以下、HDL 40 mg/dL 以上及空腹时中性脂肪 149 mg/dL 以下"},"effect":null,"steps":[{"text":"LDL（坏胆固醇）是运送胆固醇的「搬运工」，它的任务是搬运。参考值 139 mg/dL 以下。它过多或 HDL 太少，胆固醇就会堆在血管壁上。"},{"text":"HDL（好胆固醇）是回收胆固醇的「清洁工」，负责把胆固醇运回肝脏。参考值 40 mg/dL 以上。"},{"text":"中性脂肪（甘油三酯）参考值 149 mg/dL 以下（空腹时）。它不直接沉积血管壁，却会让坏胆固醇颗粒变得又小又密，掉进血管壁的缝隙里——这就是所谓「超坏胆固醇」的形成原因。"}],"notices":[{"level":"info","text":"超坏胆固醇的数值本身不算高，但患病风险是正常坏胆固醇的 3 倍，而且常规健康诊断并不测它。"}],"articlePath":"the-savvy-life-manual/food/cholesterol.md","articleTitle":"胆固醇怎么吃：两册说明书讲清界线","articleKind":"condition"},{"id":"japan-diet-food-pattern","source":{"anchor":"为什么推荐 The Japan Diet"},"name":"日本式饮食搭配","remind":{"text":"以未精制谷物、鱼、豆制品、蔬菜和海藻蘑菇蒟蒻为主，避开肥肉、加工肉、内脏和蛋黄"},"effect":{"text":"鱼里丰富的 Omega-3 脂肪酸能抑制肝脏合成 LDL，而鱼的摄取量多的人，缺血性心脏病风险约降低 40%——说明书引述的一项大规模队列研究显示，每天吃鱼约 180 克的组比每天不到 20 克的组，风险低约四成。"},"steps":[{"text":"不吃太多：限制肉的脂肪部分、动物脂肪、鸡蛋；减少含糖和果糖的加工饮料零食和酒精。"},{"text":"多吃什么：鱼、大豆和豆制品、绿色黄色蔬菜等蔬菜、海藻蘑菇蒟蒻；减少精制谷物，增加未精制谷物杂粮和麦类；适量摄取甜度低的水果和乳制品；减盐清淡。"},{"text":"日本动脉硬化学会强调，这是以未精制谷物、鱼、大豆、豆制品、绿色黄色蔬菜、海藻蘑菇蒟蒻、绿茶为主、避开肥肉、肉类加工品、内脏和蛋黄、奶油和奶酪、糕点、甜饮和酒的吃法；它调整的是饮食结构，不能代替用药和就医。"},{"text":"鱼里丰富的 Omega-3 脂肪酸能抑制肝脏合成 LDL，而鱼的摄取量多的人，缺血性心脏病风险约降低 40%——说明书引述的一项大规模队列研究显示，每天吃鱼约 180 克的组比每天不到 20 克的组，风险低约四成。"}],"notices":[{"level":"info","text":"另一方面，绿茶的儿茶素、大豆和坚果的植物固醇、海藻蔬菜的水溶性食物纤维，能抑制肠道对胆固醇的吸收，帮助排出体外。"},{"level":"with-doctor","text":"日本动脉硬化学会强调，这是以未精制谷物、鱼、大豆、豆制品、绿色黄色蔬菜、海藻蘑菇蒟蒻、绿茶为主、避开肥肉、肉类加工品、内脏和蛋黄、奶油和奶酪、糕点、甜饮和酒的吃法；它调整的是饮食结构，不能代替用药和就医。"}],"articlePath":"the-savvy-life-manual/food/cholesterol.md","articleTitle":"胆固醇怎么吃：两册说明书讲清界线","articleKind":"condition"},{"id":"morning-omega-3-approach","source":{"anchor":"为什么推荐 The Japan Diet"},"name":"早上补亚麻仁油","remind":{"text":"留意早上摄取亚麻仁油，以及早餐摄取 Omega-3"},"effect":{"text":"超坏胆固醇：说明书引述的研究是亚麻仁油连续吃 12 周，超坏胆固醇下降 28.9%；同一位营养师自己也是每天早上往奶茶里加 1 小勺（约 5 克）亚麻仁油。"},"dose":[{"value":5,"unit":"克","what":"亚麻仁油份量"},{"value":10,"unit":"克","what":"磨碎的亚麻仁油份量"}],"steps":[{"text":"超坏胆固醇：说明书引述的研究是亚麻仁油连续吃 12 周，超坏胆固醇下降 28.9%；同一位营养师自己也是每天早上往奶茶里加 1 小勺（约 5 克）亚麻仁油。"},{"text":"不吃亚麻仁油的话，青鱼或秋刀鱼同样含 Omega-3，可以代替。"},{"text":"中性脂肪：同一份说明书的结论正相反——晚餐连续 8 周摄取 Omega-3，中性脂肪没有明显变化；改成早餐摄取，中性脂肪才下降约 20%——说明书把「早上吃比晚上吃更有效」写成了整节的重点。"}],"notices":[{"level":"info","text":"中性脂肪：同一份说明书的结论正相反——晚餐连续 8 周摄取 Omega-3，中性脂肪没有明显变化；改成早餐摄取，中性脂肪才下降约 20%——说明书把「早上吃比晚上吃更有效」写成了整节的重点。"}],"articlePath":"the-savvy-life-manual/food/cholesterol.md","articleTitle":"胆固醇怎么吃：两册说明书讲清界线","articleKind":"condition"},{"id":"cholesterol-medical-care","source":{"anchor":"就医提示"},"name":"胆固醇高该看什么科","remind":{"text":"坏胆固醇高或伴有血压、血糖异常时到内科或心血管专科就诊"},"effect":null,"steps":[{"text":"说明书点明：体质上数值就偏高的人要尽早就诊。"},{"text":"请到内科或心血管专科就诊，并遵医嘱，不要自行增减降脂药。"}],"notices":[{"level":"seek-care","text":"说明书点明：体质上数值就偏高的人要尽早就诊。"},{"level":"with-doctor","text":"请到内科或心血管专科就诊，并遵医嘱，不要自行增减降脂药。"}],"articlePath":"the-savvy-life-manual/food/cholesterol.md","articleTitle":"胆固醇怎么吃：两册说明书讲清界线","articleKind":"condition"},{"id":"coffee-intake-timing","source":{"anchor":"健康力：绿原酸、肝功能，以及「3 杯」这个数字"},"name":"控制咖啡量与饮用时间","slot":"anytime","remind":{"text":"按建议控制黑咖啡的饮用量和饮用时机"},"effect":null,"dose":[{"value":3,"unit":"杯","what":"每日黑咖啡饮用量","approximate":true}],"steps":[{"id":"set-daily-amount","text":"一天黑咖啡 3 杯左右。"},{"id":"account-for-caffeine-half-life","text":"喝下之后，体内咖啡因减到一半需要大约 4 小时。"},{"id":"reduce-late-coffee","text":"为免影响睡眠，夜间以后要少喝或改喝低因（デカフェ）咖啡；"},{"id":"drink-after-meal","text":"胃酸容易分泌、反酸烧心的人，建议饭后饮用。"}],"cautions":[{"level":"info","text":"高血压（重症为收缩压 160 以上或舒张压 100mmHg 以上）——咖啡因有短暂升高血压的作用，同样建议压到一天 1 杯。"}],"variants":{"busy":{"include":["set-daily-amount","reduce-late-coffee"]}},"segments":[{"id":"child-or-pregnancy","when":["age:child","pregnant"],"action":{"text":"将黑咖啡饮用量压到一天 1 杯"},"dose":{"text":"一天 1 杯"}}],"articlePath":"the-savvy-life-manual/food/coffee.md","articleTitle":"咖啡：豆子是果核，香气要靠热水「泡开」"},{"id":"champion-home-brew","source":{"anchor":"世界冠军的家用冲煮法"},"slot":"anytime","remind":{"text":"按冠军家用冲法冲咖啡：豆与水 1:15，水温 90℃，分 4 次注水"},"effect":null,"dose":[{"value":90,"unit":"℃","what":"冲煮水温"},{"value":4,"unit":"次","what":"注水次数"},{"value":30,"unit":"秒","what":"首次注水后的蒸制时长"},{"value":10,"unit":"秒","what":"第 2 次注完后的等待时间","approximate":true},{"value":5,"unit":"秒","what":"第 3 次注完后的等待时间","approximate":true}],"steps":[{"text":"咖啡豆 : 热水 = 1 : 15（按重量）；水温 90℃。"},{"text":"分 4 次注入，各次水量比例 2 : 4 : 2 : 2："},{"text":"第 1 次：注入热水后蒸 30 秒。"},{"text":"第 2 次：多注一些，把咖啡成分充分萃取出来。"},{"text":"第 3 次：在第 2 次注完约 10 秒后开始注。"},{"text":"第 4 次：在第 3 次注完约 5 秒后开始注。"},{"text":"第 1～3 次画圈注入，第 4 次直接朝正中间冲下去。"},{"text":"喜欢更苦的人，延长最初的蒸制时间，苦味会更容易被抽出来。"}],"articlePath":"the-savvy-life-manual/food/coffee.md","articleTitle":"咖啡：豆子是果核，香气要靠热水「泡开」"},{"id":"coffee-oil","source":{"anchor":"咖啡油：把香气搬进油里"},"name":"用咖啡油给菜添香","slot":"anytime","remind":{"text":"把咖啡油淋在日常做的菜里增添香气"},"effect":null,"dose":[{"value":2,"unit":"大勺","what":"研磨咖啡豆用量"},{"value":100,"unit":"mL","what":"沙拉油用量"},{"value":500,"unit":"W","what":"微波炉加热功率"},{"value":1,"unit":"分钟","what":"每次微波加热时长"},{"value":1,"unit":"分钟","what":"静置时长"},{"value":1,"unit":"小勺","what":"每日咖啡油用量"},{"value":1,"unit":"周","what":"冷藏保存时限","approximate":true}],"steps":[{"text":"必须用研磨咖啡豆，速溶咖啡做不了。"},{"text":"用白芝麻油等气味较弱的油也成立，但建议选香气不那么强的油。"},{"text":"沙拉油里加入研磨咖啡豆，充分拌匀。"},{"text":"微波炉 500W 加热 1 分钟。"},{"text":"取出后轻轻搅动，静置 1 分钟。"},{"text":"用茶滤（茶的滤网）过滤，即完成。不要用咖啡滤纸：油要滤很久才漏得下去，茶用滤器更合适。"},{"text":"冷藏保存，约 1 周内用完。"},{"text":"在平时做的菜里淋一点；海鲜、肉类、面条类菜肴最合适，香草冰淇淋也很搭；"}],"cautions":[{"level":"stop","text":"必须用研磨咖啡豆，速溶咖啡做不了。"},{"level":"stop","text":"不要用咖啡滤纸：油要滤很久才漏得下去，茶用滤器更合适。"},{"level":"info","text":"（小心烫伤）"},{"level":"info","text":"注意别浇过头：一天控制在 1 小勺以内。"}],"articlePath":"the-savvy-life-manual/food/coffee.md","articleTitle":"咖啡：豆子是果核，香气要靠热水「泡开」"},{"id":"raw-coffee-cream","source":{"anchor":"生咖啡奶油：咸甜两用"},"slot":"anytime","remind":{"text":"用整颗咖啡豆冷藏生奶油并打发成咖啡奶油"},"effect":null,"dose":[{"value":2,"unit":"大勺","what":"咖啡豆用量"},{"value":200,"unit":"mL","what":"生奶油用量"},{"value":2,"unit":"天","what":"成品使用期限","approximate":true},{"value":1,"unit":"大勺","what":"每日食用量参考"}],"steps":[{"text":"这一款不能用研磨咖啡豆（速溶咖啡也不行），要用整颗的咖啡豆。"},{"text":"生奶油里放入咖啡豆，冷藏一晚。"},{"text":"取出咖啡豆（留在里面会越泡越苦）。"},{"text":"按口味加盐或加糖，打发即完成。"},{"text":"约 2 天内用完。"},{"text":"加盐的奶油适合香煎鸡排、小点托（カナッペ）这类咸味菜；加糖的奶油适合松饼等甜点。"},{"text":"打发的奶油直接铺在菜上即可；注意别舀太多：一天以 1 大勺为参考。"}],"cautions":[{"level":"stop","text":"这一款不能用研磨咖啡豆（速溶咖啡也不行），要用整颗的咖啡豆。"},{"level":"info","text":"取出咖啡豆（留在里面会越泡越苦）。"},{"level":"info","text":"注意别舀太多：一天以 1 大勺为参考。"}],"articlePath":"the-savvy-life-manual/food/coffee.md","articleTitle":"咖啡：豆子是果核，香气要靠热水「泡开」"},{"id":"keep-corn-sweet-cold","source":{"anchor":"买了玉米后该怎么办"},"name":"玉米冷藏保鲜","slot":"anytime","remind":{"text":"在接近 0℃ 的条件下冷藏直立放进蔬菜抽屉减少糖分消耗"},"effect":{"text":"常温放 1 天甜味减 20%、3 天大约减半、6 天减 60%，而接近 0℃ 时甜度几乎是一条平线"},"steps":[{"text":"立即吃最甜"},{"text":"在接近 0℃ 的条件下冷藏"},{"text":"直立放进蔬菜抽屉减少糖分消耗"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"corn-after-purchase","source":{"anchor":"买了玉米后该怎么办"},"name":"玉米买回马上冷藏","slot":"anytime","remind":{"text":"买回玉米后立即食用、冷藏保存并直立存放在蔬菜抽屉"},"effect":null,"steps":[{"text":"立即食用（最甜）"},{"text":"冷藏保存（在接近 0℃的条件下保存）"},{"text":"直立存放在蔬菜抽屉（减少糖分消耗）"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"corn-cob-golden-water","source":{"anchor":"玉米芯"},"name":"玉米芯煮 35 分钟","slot":"anytime","remind":{"text":"整根玉米下锅煮 35 分钟，芯从纯白变成透明后可把煮过的水当汤喝"},"effect":{"text":"煮玉米 35 分钟后，玉米芯会从纯白色变为透明，营养成分会溶解在水中"},"duration":{"basis":"quote","sec":2100},"steps":[{"text":"放入整根玉米，盖上锅盖，用泡腾状态的小火慢火减火煮 35 分钟"},{"text":"期间可以看到玉米芯从纯白变成透明，营养已经溶进汤里"},{"text":"煮完的水可以用来煮面条"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"corn-cob-microwave-quick","source":{"anchor":"玉米芯"},"name":"玉米芯微波 8 分钟","slot":"anytime","remind":{"text":"将玉米切成小段，加水至玉米高度的一半，盖上保鲜膜，用 600 瓦热 8 分钟"},"effect":null,"dose":[{"value":600,"unit":"瓦","what":"微波炉功率"},{"value":8,"unit":"分钟","what":"加热时长"},{"value":2,"unit":"g","what":"出锅前加盐量"}],"duration":{"basis":"quote","sec":480},"steps":[{"text":"将玉米切成小段，放入耐高温的盘子中"},{"text":"加入水至玉米高度的一半"},{"text":"盖上保鲜膜"},{"text":"放入微波炉中以 600 瓦热 8 分钟"},{"text":"出锅前加盐 2g，约 1/3 小勺"},{"text":"煨好的水同样可用来煮面条"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"corn-pudding","source":{"anchor":"食谱"},"name":"做玉米布丁","slot":"anytime","remind":{"text":"把牛奶和新鲜玉米粒打碎、过滤并加热至粘稠，冷藏一个小时后即可食用；也可用玉米擦丝器直接擦下玉米粒"},"effect":null,"duration":{"basis":"quote","sec":3600},"steps":[{"text":"将牛奶和新鲜玉米粒放入打汁机中打碎"},{"text":"过滤后加热至粘稠状"},{"text":"冷藏一个小时后即可食用"},{"text":"用玉米擦丝器直接擦下玉米粒"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"golden-water-base","source":{"anchor":"食谱"},"name":"煮一锅玉米黄金水","slot":"anytime","remind":{"text":"煮黄金水时，用玉米 4 根、水 2L、盐 20g，整根煮 35 分钟"},"effect":{"text":"北海道研究料理的村上智华主厨把煮的时间拉长到 35 分钟，芯里的甜味和鲜味才充分溶进水里。"},"dose":[{"value":4,"unit":"根","what":"玉米用量"},{"value":2,"unit":"L","what":"水量"},{"value":20,"unit":"g","what":"盐用量"},{"value":1,"unit":"%","what":"按水量加盐比例"}],"duration":{"basis":"quote","sec":2100},"steps":[{"text":"锅中烧水，加入盐。说明书建议按水的 1% 加盐"},{"text":"放入整根玉米，盖上锅盖，用泡腾状态的小火慢火减火煮 35 分钟"},{"text":"期间可以看到玉米芯从纯白变成透明，营养已经溶进汤里"},{"text":"这锅汤就是所谓的「黄金水」，可以直接当汤喝，也可以拿来煮意面。"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"golden-water-onion-pasta","source":{"anchor":"食谱"},"name":"黄金水洋葱意面","slot":"anytime","remind":{"text":"玉米 4 根水 2L盐 20g意大利面 160g洋葱 1/4 个蒜 1 片"},"effect":{"text":"芯的鲜味牢牢裹住，每一根面条都吃得到。"},"dose":[{"value":4,"unit":"根","what":"玉米用量"},{"value":2,"unit":"L","what":"水量"},{"value":20,"unit":"g","what":"盐用量"},{"value":160,"unit":"g","what":"意面用量"},{"value":1,"unit":"片","what":"蒜用量"},{"value":40,"unit":"mL","what":"炒制橄榄油用量"},{"value":40,"unit":"mL","what":"乳化用橄榄油用量"},{"value":80,"unit":"mL","what":"黄金水用量"}],"duration":{"basis":"quote","sec":2100},"steps":[{"text":"提前准备：用玉米、水和盐煮 35 分钟做出黄金水，同时把这锅水用来煮意面。"},{"text":"玉米粒可另作它用"},{"text":"洋葱和蒜切细，用 2 大勺略多的橄榄油（约 40mL）炒香（辣椒可一起下）"},{"text":"洋葱变透明后，加入提前煮好的玉米粒炒匀。"},{"text":"把炒好的配料盛出，在锅里倒入 80mL 黄金水。"},{"text":"加回意面和 2 大勺略多的橄榄油（约 40mL），充分搅拌乳化即可。"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"chilled-corn-rice-bowl","source":{"anchor":"食谱"},"name":"黄金水玉米饭","slot":"anytime","remind":{"text":"米饭 100g玉米粒 50g黄金水 150mL"},"effect":null,"dose":[{"value":100,"unit":"g","what":"米饭用量"},{"value":50,"unit":"g","what":"玉米粒用量"},{"value":150,"unit":"mL","what":"黄金水用量"}],"steps":[{"text":"提前做好黄金水并放凉。"},{"text":"米饭用清水简单冲洗掉表面黏性，盛入碗中，铺上玉米粒。"},{"text":"淋上冰凉的黄金水。"},{"text":"最后加盐和橄榄油调味，酢橘香草可以多放。"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"corn-dessert","source":{"anchor":"食谱"},"name":"做玉米甜点","slot":"anytime","remind":{"text":"用玉米 2 根和牛奶 125mL 制作甜点，擦成果泥后中火强火加热约 5 分钟至浓稠，再冷藏约 1 小时"},"effect":{"text":"玉米本身的甜味就足够，不用额外加很多糖"},"dose":[{"value":2,"unit":"根","what":"玉米用量"},{"value":125,"unit":"mL","what":"牛奶用量"}],"steps":[{"text":"把玉米粒擦成果泥，加入牛奶"},{"text":"中火强火加热约 5 分钟到浓稠"},{"text":"倒进容器，冷藏约 1 小时。"},{"text":"砂糖可按口味少量添加"},{"text":"表面加鲜奶油或香草点缀，玉米本身的甜味就足够，不用额外加很多糖。"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"prevent-sweetness-loss","source":{"anchor":"甜度是怎么掉下去的"},"name":"玉米先泡冰水保甜","slot":"anytime","remind":{"text":"摘下玉米后先冰水浸泡，并保持在接近 0℃，避免常温久放"},"effect":{"text":"玉米被摘下来之后并没有停止「呼吸」，还在持续把糖分当能量消耗，所以甜味会一路往下掉。常温放 1 天：甜度减少 20%常温放 3 天：大约减半常温放 6 天：甜度减少 60%而存在接近 0℃ 的条件下，甜度曲线几乎是一条平线"},"steps":[{"text":"农民伯伯摘下玉米后第一件事是冰水浸泡，出货前也都保持着接近 0℃——「冷下来」本身就是保鲜手段。"},{"text":"常温放 1 天：甜度减少 20%常温放 3 天：大约减半常温放 6 天：甜度减少 60%"}],"articlePath":"the-savvy-life-manual/food/corn.md","articleTitle":"玉米怎么保存才甜？冷藏近 0℃，常温 3 天减半"},{"id":"split-sweet-and-spicy-roots","source":{"anchor":"白萝卜水塌塌？削 5mm 分两半，晾 2 小时更甜"},"name":"萝卜甜根辛根分开","slot":"anytime","remind":{"text":"沿形成层把甘根和辛根分开"},"effect":null,"dose":[{"value":5,"unit":"mm","what":"形成层连皮削切厚度","approximate":true}],"steps":[{"text":"轮切好的萝卜连形成层一起厚厚削掉约 5mm"}],"articlePath":"the-savvy-life-manual/food/daikon.md","articleTitle":"白萝卜水塌塌？削 5mm 分两半，晾 2 小时更甜"},{"id":"lightly-dry-radish","source":{"anchor":"「水塌塌」的解法：把水分拿掉"},"name":"把切好的萝卜晾干","slot":"anytime","remind":{"text":"把切好的萝卜稍微晾干。"},"effect":{"text":"水分充足的萝卜，稍微晾一下，甜味和鲜味就会上升"},"dose":[{"value":2,"valueMax":3,"unit":"小时","what":"晾晒时长"},{"value":110,"unit":"℃","what":"烤箱温度"},{"value":45,"unit":"分钟","what":"烤箱加热时长"},{"value":1,"unit":"小时","what":"烤箱加热时长"}],"steps":[{"text":"切好的萝卜在筛子或盘子上摆开"},{"text":"晾 2～3 小时"},{"text":"晾晒在室内日照好的地方同样可以"},{"text":"换烤箱也可以：110℃ 加热 45 分钟～1 小时"}],"cautions":[{"level":"info","text":"时间和加热时长要按季节和天气适当调整"},{"level":"info","text":"切「微微晾干」专用的萝卜前，记得把手好好洗干净"}],"articlePath":"the-savvy-life-manual/food/daikon.md","articleTitle":"白萝卜水塌塌？削 5mm 分两半，晾 2 小时更甜"},{"id":"microwave-sweet-root-ham-egg","source":{"anchor":"六道萝卜食谱"},"slot":"anytime","remind":{"text":"用微波炉加热甘根，做成火腿蛋。"},"effect":null,"steps":[{"text":"大根 2 块（切成 4cm 宽的圆片）鸡蛋 2 个蛋黄酱 2 大勺、牛奶 1 又 1/2 大勺"},{"text":"把大根的皮连形成层一起厚厚削掉，分成甘根和辛根"},{"text":"甘根用保鲜膜包好，放进耐热盘，微波炉 600W 加热 6～7 分钟"},{"text":"加热后先静置去掉余热"},{"text":"甘根淋上盐和橄榄油，放上火腿和半熟蛋，淋酱汁"},{"text":"半熟蛋：用沸腾的热水加热 6 分钟"},{"text":"盖上一片可融化的芝士，微波炉 600W 加热 30 秒，再放火腿、淋酱汁"}],"articlePath":"the-savvy-life-manual/food/daikon.md","articleTitle":"白萝卜水塌塌？削 5mm 分两半，晾 2 小时更甜"},{"id":"fried-spicy-root-chips","source":{"anchor":"六道萝卜食谱"},"name":"做辣根脆片","slot":"anytime","remind":{"text":"切好的皮裹上面衣"},"effect":null,"steps":[{"text":"大根的皮（辛根）2 块（把大根切成 4cm 宽圆片后取下的皮）"},{"text":"厚厚削下来的大根皮切成 2cm 宽"},{"text":"葛粉 1 大勺、低筋粉 1 大勺、水 2 大勺面衣材料用筷子之类随意拌匀"},{"text":"用 160℃ 的油炸 3～4 分钟"},{"text":"切好的大根皮直接放在烧热的平底锅里烤，再按喜好调味"}],"articlePath":"the-savvy-life-manual/food/daikon.md","articleTitle":"白萝卜水塌塌？削 5mm 分两半，晾 2 小时更甜"},{"id":"dried-radish-namuru","source":{"anchor":"六道萝卜食谱"},"name":"做萝卜干拌菜","slot":"anytime","remind":{"text":"把晾干的萝卜加盐、芝麻油和白芝麻拌匀。"},"effect":null,"steps":[{"text":"微微晾干的白萝卜 100g"},{"text":"盐 2 小撮（1g）芝麻油 1 小勺白芝麻 1/2 小勺"},{"text":"晾干的萝卜加盐、芝麻油和白芝麻，整体拌匀即可"}],"cautions":[{"level":"info","text":"放久了萝卜会出水，做好后请尽快吃完"}],"articlePath":"the-savvy-life-manual/food/daikon.md","articleTitle":"白萝卜水塌塌？削 5mm 分两半，晾 2 小时更甜"},{"id":"heat-spicy-root","source":{"anchor":"一条萝卜，其实是两种菜"},"name":"把辛根加热到 100℃","slot":"anytime","remind":{"text":"把辛根加热到 100℃ 以上，让甜味和鲜味显出来。"},"effect":{"text":"产生辣味的酵素活性就会减弱，于是原本被辣味压住的甜味和鲜味就显出来了"},"dose":[{"value":100,"unit":"℃","what":"辛根最低加热温度"}],"steps":[{"text":"把辛根加热到 100℃ 以上"}],"articlePath":"the-savvy-life-manual/food/daikon.md","articleTitle":"白萝卜水塌塌？削 5mm 分两半，晾 2 小时更甜"},{"id":"egg-cornstarch-heat-basics","source":{"anchor":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},"name":"蛋液里加玉米淀粉","slot":"anytime","remind":{"text":"制作蓬松玉子烧时混匀玉米淀粉，制作滑嫩炒蛋时用弱火持续搅拌"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋量"},{"value":200,"unit":"mL","what":"高汤量"},{"value":2,"unit":"小勺","what":"玉米淀粉用量"}],"steps":[{"text":"把玉米淀粉彻底混匀"},{"text":"弱火加全程不停搅拌 7～10 分钟，搅到卡仕达奶油般的浓稠状态。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"fluffy-tamagoyaki-method","source":{"anchor":"蓬松玉子烧：四个不翻车的要点"},"name":"做蓬松玉子烧","slot":"anytime","remind":{"text":"按材料混合蛋液，再分段折返并追加蛋液制作蓬松玉子烧"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋量"},{"value":200,"unit":"mL","what":"高汤量"},{"value":2,"unit":"小勺","what":"玉米淀粉用量"},{"value":1,"unit":"大勺","what":"首次入锅的油量"},{"value":2,"unit":"小撮","what":"盐量"}],"steps":[{"text":"碗里放入除油以外的全部材料，用打蛋器充分搅拌到完全没有干粉感，搅到面糊本身失去筋性。"},{"text":"玉子烧锅放 1 大勺油、中火加热，油温上来后保持中火，倒入 1/3 量的蛋液铺满锅底。"},{"text":"出现气泡后用竹签戳破；半凝固时从远端往近端折回。关键是要把锅倾斜成蛋液不会流走的角度。"},{"text":"卷完后在锅的空白处薄薄刷一层油，把蛋饼往里推，靠近手的一侧也刷一层薄油。"},{"text":"再次把蛋液倒进锅里，也要流进已卷起那部分的下方。每次倒之前都要充分搅匀底部的沉淀，否则玉米淀粉会沉底结块。"},{"text":"用做玉子烧的方式，把第 3～5 步重复 2～3 次。"}],"cautions":[{"level":"info","text":"只要没和蛋液混匀，就一定有怎么都搅不散的硬块出现。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"fluffy-tamagoyaki-four-keys","source":{"anchor":"蓬松玉子烧：四个不翻车的要点"},"name":"玉子烧不翻车的四个要点","slot":"anytime","remind":{"text":"混匀玉米淀粉，用锅铲对折，并按蛋液不流的时机追加蛋液"},"effect":null,"steps":[{"text":"每次倒入蛋液，都要从碗底往上翻搅，确认整体都混进了玉米淀粉。"},{"text":"没有打蛋器的话，改成先用高汤把玉米淀粉调成水浆，再和蛋液混合，会好混得多。"},{"text":"真散了就改用锅铲，像翻锅那样干脆地对折一次。插入时斜着送进去反而更容易散，要尽量平着送入；把玉子烧锅尽量贴近自己，更容易干净地翻面。"},{"text":"折返的时机，以「倾斜锅子蛋液也不流」为准。"},{"text":"分 3 次是最能感受到湿润感的做法；嫌每次量多、心里没底，分成 4 次也完全没问题。"}],"cautions":[{"level":"info","text":"插入时斜着送进去反而更容易散，要尽量平着送入；把玉子烧锅尽量贴近自己，更容易干净地翻面。"},{"level":"info","text":"锅比较宽的话，锅铲可能只压到一部分而翻不动。"},{"level":"info","text":"中途塌掉很容易让人想放弃，但最后只要形状出来了就没问题，表面稍微塌一点，翻到盘子里那面烤色依然很漂亮。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"matcha-chiffon-pudding","source":{"anchor":"三道蓬松食谱"},"name":"做抹茶戚风布丁","slot":"anytime","remind":{"text":"先把蛋打散再混合抹茶牛奶和淀粉，分装后烘烤至表面鼓起"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋量"},{"value":200,"unit":"mL","what":"牛奶用量"},{"value":2,"unit":"小勺","what":"玉米淀粉用量"},{"value":5,"unit":"大勺","what":"砂糖用量"},{"value":2,"unit":"小勺","what":"抹茶粉用量"},{"value":100,"unit":"g","what":"可选粒红豆用量"},{"value":2,"unit":"大勺","what":"先调抹茶的牛奶用量"}],"steps":[{"text":"小容器里放牛奶（2 大勺）和抹茶粉，用小打蛋器充分搅到完全化开。"},{"text":"碗里打散鸡蛋，在加入液体之前先把蛋打散——这是关键。"},{"text":"碗里加入剩余牛奶、玉米淀粉、砂糖和的抹茶液，用打蛋器充分混匀。"},{"text":"耐热布丁杯里按喜好分装粒红豆（每杯 6 等分），再注入。"},{"text":"200℃ 的烤箱或烤面包机烤 20～25 分钟——表面鼓成小包就是烤好的信号。"},{"text":"出炉后按喜好撒糖粉。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"fluffy-omurice","source":{"anchor":"三道蓬松食谱"},"name":"做蓬松蛋包饭","slot":"anytime","remind":{"text":"把蛋液炒到半凝固后包入鸡肉炒饭，并趁热整形装盘"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋量"},{"value":200,"unit":"mL","what":"牛奶用量"},{"value":2,"unit":"小勺","what":"玉米淀粉用量"},{"value":20,"unit":"g","what":"黄油用量"},{"value":1,"unit":"碗","what":"鸡肉炒饭用量"}],"steps":[{"text":"准备好一碗鸡肉炒饭。"},{"text":"鸡蛋打散，加入牛奶、玉米淀粉、盐，搅到完全没有干粉感。"},{"text":"小号平底锅放黄油中火温热，在黄油还没完全化开时就倒入，炒到半凝固。"},{"text":"鸡肉炒饭摆在蛋液中心偏手前的位置，横着摆成长条形。"},{"text":"平底锅略向前方倾斜，从远端轻轻盖上鸡肉炒饭，不要戳破蛋皮。"},{"text":"把蛋包饭移到与取手相反的一侧，垂直提起手柄移到盘子上。"},{"text":"趁热用厨房纸整形即可完成。"}],"cautions":[{"level":"info","text":"不要戳破蛋皮"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"spanish-potato-tortilla","source":{"anchor":"三道蓬松食谱"},"name":"做西班牙土豆蛋饼","slot":"anytime","remind":{"text":"把土豆洋葱炒软后与蛋液混合，再撒芝士烘烤至金黄"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋量"},{"value":200,"unit":"mL","what":"牛奶用量"},{"value":2,"unit":"小勺","what":"玉米淀粉用量"},{"value":100,"unit":"g","what":"土豆用量"},{"value":50,"unit":"g","what":"洋葱用量"},{"value":30,"unit":"g","what":"培根用量"},{"value":20,"unit":"g","what":"黄油用量"},{"value":50,"unit":"g","what":"披萨用芝士用量"},{"value":5,"unit":"mm","what":"土豆切片厚度"},{"value":1,"unit":"cm","what":"培根切段宽度"}],"steps":[{"text":"土豆切 5mm 厚薄片，洋葱切薄片，培根切 1cm 宽。"},{"text":"平底锅放黄油，融化后加入，中火炒到土豆变软。"},{"text":"碗里把蛋、牛奶、玉米淀粉、盐充分混合，再加入轻轻拌匀。"},{"text":"倒入耐热容器，撒上披萨用芝士和可选的芝士粉。"},{"text":"200℃ 烤箱或烤面包机烤 20 分钟——表面出现焦香的金黄色即可。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"creamy-scrambled-eggs","source":{"anchor":"弱火慢搅：极致的滑嫩"},"slot":"anytime","remind":{"text":"用小火持续搅拌蛋液，搅到卡仕达奶油般浓稠"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋量"},{"value":30,"unit":"g","what":"黄油用量"},{"value":2,"unit":"小撮","what":"盐量"}],"steps":[{"text":"3 个蛋加盐，用打蛋器打散——蛋白和蛋黄要完全融化在一起。蛋黄和蛋白成分不同、凝固温度不同，加热前充分搅拌可以避免结块。"},{"text":"锅中放黄油开小火，黄油还没化开就倒入，用打蛋器边搅边加热 7～10 分钟。加热中持续搅拌会让空气进入蛋液，这些空气会抑制蛋白质互相结合凝固。再加上弱火不产生急剧变化，成品的判断变得非常简单——搅到卡仕达奶油般的浓稠状态就完成了。"},{"text":"变成卡仕达奶油般的状态即完成。"}],"cautions":[{"level":"info","text":"不出现结块的关键，就是弱火 + 全程不停搅拌。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"creamy-egg-udon","source":{"anchor":"两道极致滑嫩炒蛋的延伸"},"name":"做滑蛋乌冬","slot":"anytime","remind":{"text":"把沥干的乌冬面浇上滑嫩炒蛋后调味"},"effect":null,"dose":[{"value":1,"unit":"份","what":"乌冬面用量"}],"steps":[{"text":"乌冬面煮好后过冷水，把水沥干。"},{"text":"浇上做好的滑嫩炒蛋。"},{"text":"按喜好撒葱花，用调味汁调味即可。"},{"text":"再盖一颗蛋黄也很推荐。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"anchovy-creamy-eggs","source":{"anchor":"两道极致滑嫩炒蛋的延伸"},"name":"做凤尾鱼滑蛋","slot":"anytime","remind":{"text":"在滑嫩炒蛋完成前加入凤尾鱼和蒜，制成酱汁后配蔬菜或面包"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋量"},{"value":30,"unit":"g","what":"黄油用量"},{"value":3,"unit":"片","what":"凤尾鱼用量"},{"value":1,"unit":"小勺","what":"蒜用量"}],"steps":[{"text":"在做极致滑嫩炒蛋时，临完成前保持小火，加入切碎的凤尾鱼和擦泥的蒜一起拌匀。"},{"text":"让蒜再经过一点加热，就成了完整的酱汁，可以配任意蔬菜一起吃。"},{"text":"可以配任意蔬菜一起吃。说明书推荐的搭配：西兰花、秋葵、甜椒、土豆、面包等。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"cornstarch-moisture-principle","source":{"anchor":"最高伙伴是玉米淀粉"},"name":"玉米淀粉保住蛋的水分","slot":"anytime","remind":{"text":"在蛋液中加入玉米淀粉并彻底混匀，以保留湿润柔软的口感"},"effect":null,"dose":[{"value":3,"unit":"个","what":"蛋数"},{"value":200,"unit":"mL","what":"加玉米淀粉后可裹住的液体量（约）"}],"steps":[{"text":"秘密在蛋白质的形态。肉和鱼的蛋白质是彼此「结成一体」存在的，而鸡蛋的蛋白质是单独、自由存在的——可一旦加热，这份自由就消失，鸡蛋会瞬间变得紧实。"},{"text":"而玉米淀粉（片栗粉）是保水力极强的材料：它能抓住大量水分，钻进蛋白质结构的缝隙里。"},{"text":"每次倒入蛋液，都要从碗底往上翻搅，确认整体都混进了玉米淀粉。"},{"text":"普通的高汤玉子烧，3 个蛋对 60mL 高汤；但只要加一点玉米淀粉，蛋液就能一口气裹住约 200mL 的液体，最后呈现出滑溜又蓬松的口感。"},{"text":"节目组一句话总结：玉米淀粉之所以是最佳搭档，因为鸡蛋才是生命的源头。"}],"articlePath":"the-savvy-life-manual/food/egg.md","articleTitle":"鸡蛋：玉子烧又小又硬？3 个蛋 + 玉米淀粉 2 小勺"},{"id":"choose-whole-or-four-cuts","source":{"anchor":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},"name":"杏鲍菇整根还是切","slot":"anytime","remind":{"text":"在整根直接烤与分切处理之间选择。"},"effect":null,"steps":[{"text":"整根直接烤"},{"text":"把一整根分成四种刀法"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"separate-cap-and-stem-cuts","source":{"anchor":"四种刀法，对应四种口感"},"name":"按四种刀法切杏鲍菇","slot":"anytime","remind":{"text":"先分开伞和柄，再分别做放射状厚切、纵向薄片与柄下部横切圆片。"},"effect":null,"dose":[{"value":5,"unit":"mm","what":"伞盖鲍鱼切法薄片厚度"},{"value":5,"unit":"mm","what":"柄芽菜切法薄片厚度"},{"value":5,"unit":"mm","what":"柄下部圆片厚度"}],"steps":[{"text":"前提是：伞（盖）和柄（茎）要分开处理。原因是纤维走向不同——柄（轴）的上部纤维规则地沿纵向排列，而柄的下部纤维交织缠绕、方向随机。"},{"text":"口蘑（マッシュルーム）切法：放射状厚切"},{"text":"鲍鱼（アワビ）切法：纵向切成 5mm 厚的薄片"},{"text":"芽菜（メンマ）切法：顺着纤维方向，纵向切成 5mm 厚的薄片"},{"text":"扇贝（ホタテ）切法：在柄的最下方约三分之一处，5mm 厚横切成圆片"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"french-eringii-meat-roll","source":{"anchor":"食谱一：法式肉卷（1～2 人份）"},"name":"杏鲍菇裹猪肉烤法式肉卷","slot":"anytime","remind":{"text":"用整根杏鲍菇裹住猪肉和芝士再烤。"},"effect":null,"dose":[{"value":2,"unit":"根","what":"杏鲍菇根数"},{"value":4,"valueMax":6,"unit":"片","what":"猪五花肉片数"},{"value":4,"unit":"片","what":"芝士片数"},{"value":4,"unit":"片","what":"罗勒片数"},{"value":200,"unit":"℃","what":"烤面包机温度"},{"value":220,"unit":"℃","what":"烤箱温度"},{"value":15,"valueMax":20,"unit":"分钟","what":"烘烤时长"}],"steps":[{"text":"猪五花肉撒少许盐、拍上薄力粉；杏鲍菇切面也拍一层薄力粉。"},{"text":"在柄的轴向位置放上芝士片，把沾了粉的那一面朝内卷紧。"},{"text":"200℃ 的烤面包机或 220℃ 的烤箱，烤 15～20 分钟。"},{"text":"想吃得柔和一点，可以在芝士下面卷一片罗勒。"}],"cautions":[{"level":"info","text":"注意：芝士一定会流出来，务必在下面垫铝箔。"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"butter-pan-fried-eringii","source":{"anchor":"食谱二：四种刀法的黄油煎杏鲍菇（2 人份）"},"name":"黄油煎杏鲍菇","slot":"anytime","remind":{"text":"把四种刀法的杏鲍菇平铺煎到上色，再翻面烤熟。"},"effect":null,"dose":[{"value":2,"unit":"根","what":"杏鲍菇根数"},{"value":100,"unit":"g","what":"杏鲍菇重量","approximate":true},{"value":20,"valueMax":30,"unit":"g","what":"黄油用量"},{"value":26,"unit":"cm","what":"平底锅直径"}],"duration":{"basis":"derived","sec":240,"formula":"4 分钟 × 60 秒/分钟 = 240 秒"},"steps":[{"text":"26cm 以上的平底锅放黄油，大火加热。"},{"text":"黄油快化开时，把四种切法的杏鲍菇平铺、互不重叠地排入锅中。"},{"text":"煎到接触面变成漂亮的棕褐色之前都不要翻动——中途来回翻会影响上色。"},{"text":"上色后翻面，尽量不要挪动继续加热，直到整体烤熟（全程约 4 分钟）。"}],"cautions":[{"level":"info","text":"煎到接触面变成漂亮的棕褐色之前都不要翻动——中途来回翻会影响上色。"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"four-texture-eringii-risotto","source":{"anchor":"食谱三：四种刀法的意式炖饭（2 人份）"},"name":"四种口感炖饭","slot":"anytime","remind":{"text":"先把四种刀法的杏鲍菇煎好，再做能呈现软、韧、弹、脆口感的意式炖饭。"},"effect":null,"dose":[{"value":2,"unit":"根","what":"杏鲍菇根数"},{"value":100,"unit":"g","what":"杏鲍菇重量","approximate":true},{"value":1,"unit":"杯","what":"米饭用量"},{"value":150,"unit":"g","what":"生米重量","approximate":true},{"value":700,"unit":"mL","what":"高汤用量"},{"value":1,"unit":"小勺","what":"大蒜用量"},{"value":10,"unit":"g","what":"黄油用量"},{"value":1,"unit":"大勺","what":"橄榄油用量"},{"value":2,"unit":"勺","what":"首次加入的高汤量"}],"duration":{"basis":"derived","sec":1200,"formula":"20 分钟 × 60 秒/分钟 = 1200 秒"},"steps":[{"text":"锅中放蒜末和 1 大勺橄榄油，小火加热。"},{"text":"闻到蒜香后放入米，轻轻翻炒。"},{"text":"倒入 2 勺加热过的高汤，用木勺轻轻搅匀，转中火。"},{"text":"水分变少时，再一勺一勺补高汤，边补边搅，直到看不见锅底的湿气。千万不要煮到烧干。"},{"text":"重复上一步，直到米熟透、质地偏软——全程约 20 分钟，关火前拌入黄油 10g。"},{"text":"盛盘后铺上杏鲍菇黄油煎，最后浇橄榄油、撒胡椒。"}],"cautions":[{"level":"info","text":"千万不要煮到烧干。"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"potato-soft-egg-eringii-salad","source":{"anchor":"食谱四：土豆与溏心蛋的酱汁（2 人份）"},"name":"土豆溏心蛋拌杏鲍菇","slot":"anytime","remind":{"text":"把杏鲍菇拌入放凉后的土豆，再加入水煮蛋和蛋黄酱。"},"effect":null,"dose":[{"value":2,"unit":"根","what":"杏鲍菇根数"},{"value":100,"unit":"g","what":"杏鲍菇重量","approximate":true},{"value":2,"unit":"个","what":"土豆个数"},{"value":300,"unit":"g","what":"土豆重量","approximate":true},{"value":40,"unit":"g","what":"洋葱重量"},{"value":2,"unit":"个","what":"水煮蛋个数"},{"value":4,"unit":"大勺","what":"蛋黄酱用量"},{"value":1,"unit":"小勺","what":"醋用量"}],"steps":[{"text":"土豆去皮，切成一口大小，冷水下锅煮到变软。"},{"text":"沥干后趁热用中火炒，让水分飞散、表面煎到微微焦脆。"},{"text":"在 里加入醋、盐、胡椒调好味，然后放凉到温热不烫手再拌。"},{"text":"在 里拌入蛋黄酱、洋葱片、水煮蛋，混匀。"},{"text":"拌入一半量的杏鲍菇黄油煎。"},{"text":"把剩下的杏鲍菇铺在土豆沙拉上即可上桌。"}],"cautions":[{"level":"info","text":"在 里加入醋、盐、胡椒调好味，然后放凉到温热不烫手再拌。"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"whole-eringii-water-retention","source":{"anchor":"它出汁的真正原因：陆生菌的保水能力"},"name":"整根烤不用加油","slot":"anytime","remind":{"text":"烤的时候水分被逼出来，全程不需要加油。"},"effect":null,"steps":[{"text":"杏鲍菇整根加热后残留的水量远高于其他食用菌。"},{"text":"烤的时候水分被逼出来，全程不需要加油。"}],"cautions":[{"level":"info","text":"杏鲍菇一旦切成薄片，内部的萃取物就会从断面渗出来"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"whole-eringii-roast","source":{"anchor":"为什么整根烤才好吃"},"name":"整根烤杏鲍菇","slot":"anytime","remind":{"text":"整根上烤，让外皮形成焦壳，锁住内部水分和鲜味。"},"effect":null,"steps":[{"text":"所以想吃得像海鲜，就要尽量不切，整根上烤。"},{"text":"一整根烤的时候，外皮先形成焦壳，把内部的水分和鲜味锁在里面"}],"cautions":[{"level":"info","text":"一旦切开、切片，水分和萃取物就流失了。"}],"articlePath":"the-savvy-life-manual/food/eringii.md","articleTitle":"杏鲍菇怎么切？四种 5mm 刀法，黄油煎 4 分钟"},{"id":"freeze-before-cooking","source":{"anchor":"冷冻保存术：把食材冻得更好吃"},"name":"先冷冻再料理","slot":"anytime","remind":{"text":"想提升食材的鲜味和香气时，先冷冻再料理。"},"effect":{"text":"想提升食材的鲜味和香气，反着做效果更好"},"steps":[{"text":"先冷冻，再料理。"}],"articlePath":"the-savvy-life-manual/food/freezing.md","articleTitle":"冷冻保存术：把食材冻得更好吃"},{"id":"three-step-freezing-prep","source":{"anchor":"冷冻前的三步处理"},"slot":"anytime","remind":{"text":"冷冻前完成清洗、去皮和密封处理。"},"effect":{"text":"大型蔬菜和水果可以切分开来，这样一晚就能冻好。"},"steps":[{"text":"冷冻之前，用清水彻底洗净。"},{"text":"皮不能吃、也不好去皮的蔬菜和水果（洋葱、橙子、菠萝等），先剥掉皮再冷冻。"},{"text":"为防止干燥，用保鲜膜裹紧或装进密封袋，再放进冷冻室。"},{"text":"大型蔬菜和水果可以切分开来，这样一晚就能冻好。"},{"text":"粉色系（推荐）：生姜、茗荷、紫苏叶。绿色系：小葱（青葱）、黄瓜、番茄、牛油果。水果：橙子、菠萝、草莓。"}],"articlePath":"the-savvy-life-manual/food/freezing.md","articleTitle":"冷冻保存术：把食材冻得更好吃"},{"id":"freeze-mushrooms","source":{"anchor":"冻蘑菇（喜欢的菌菇都可以）：一晚就能备好晚餐"},"name":"冷冻菌菇备餐","slot":"anytime","remind":{"text":"喜欢菌菇时先冷冻备餐，之后可直接用于炒菜、煮汤或煮意面。"},"effect":{"text":"过一晚，鲜味就准备好了——之后炒菜、煮汤、煮意面都可以直接用冻的，不用解冻。"},"steps":[{"text":"切成便于使用的大小。"},{"text":"放进密封袋，尽量不接触空气。"},{"text":"放进冷冻室。"}],"articlePath":"the-savvy-life-manual/food/freezing.md","articleTitle":"冷冻保存术：把食材冻得更好吃"},{"id":"clam-chowder","source":{"anchor":"食谱一：蛤蜊浓汤（クラムチャウダー）"},"name":"蛤蜊浓汤","slot":"anytime","remind":{"text":"凉爽的初秋可以做蛤蜊浓汤，先把蛤蜊吐沙并冷冻，再按步骤烹调。"},"effect":null,"dose":[{"value":150,"unit":"g","what":"冷冻蛤蜊用量"},{"value":0.5,"unit":"小勺","what":"大蒜用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":10,"unit":"g","what":"黄油用量"},{"value":400,"unit":"mL","what":"牛奶用量"},{"value":100,"unit":"mL","what":"水用量"},{"value":1,"unit":"大勺","what":"玉米淀粉用量"},{"value":3,"unit":"g","what":"盐用量"},{"value":1,"unit":"分钟","what":"强火快炒时长","approximate":true}],"steps":[{"text":"把蛤蜊吐沙后装进密封袋，在冷冻室冻一晚以上。"},{"text":"锅中放入蒜末和黄油，小火炒出香气。"},{"text":"加入冻蛤蜊，强火快炒约 1 分钟（略不足 1 分钟）。注意：口还没合上的蛤蜊不能吃。"},{"text":"加入水和牛奶，中火煮 3～4 分钟。"},{"text":"用牛奶溶开的玉米淀粉勾芡，再加盐调味。"},{"text":"上桌前撒莳萝粉或红椒粉，色彩立刻丰富起来。"}],"cautions":[{"level":"stop","text":"口还没合上的蛤蜊不能吃。"}],"articlePath":"the-savvy-life-manual/food/freezing.md","articleTitle":"冷冻保存术：把食材冻得更好吃"},{"id":"fragrant-pasta","source":{"anchor":"食谱二：香气爆发意面"},"name":"做香气爆发意面","slot":"anytime","remind":{"text":"把意面煮到恰好没煮透，拌匀后趁冷吃，让香气爆发。"},"effect":{"text":"冷冻过的食材擦成末后香气成分最容易集中释放。"},"dose":[{"value":100,"unit":"g","what":"意面用量"},{"value":1.5,"unit":"大勺","what":"橄榄油用量"},{"value":1.5,"unit":"大勺","what":"日式汤面调味汁用量","derived":{"formula":"1 又 1/2 大勺 = 1.5 大勺"}},{"value":2,"unit":"撮","what":"盐用量"}],"steps":[{"text":"把意面煮到恰好没煮透，拌入一半的橄榄油和调味汁摊开——关键是不要泡在酱汁里泡软。"},{"text":"拌匀后即可，盐留到最后再调。"},{"text":"把喜欢的食材擦成蓉，趁还冷着吃——这是「香气爆发」的关键，冷冻过的食材擦成末后香气成分最容易集中释放。"},{"text":"香醋荞麦面：生姜、姜芽（茗荷）、小葱、番茄、牛油果、柠檬。卡尔帕乔：生姜、葱头、柠檬、青柠，浇盐和橄榄油。烤肉类：大葱、洋葱、柠檬。"}],"articlePath":"the-savvy-life-manual/food/freezing.md","articleTitle":"冷冻保存术：把食材冻得更好吃"},{"id":"umami-by-freezing","source":{"anchor":"冷冻为什么能提升鲜味"},"name":"冷冻海鲜菌菇提鲜","slot":"anytime","remind":{"text":"产地收来的鱿鱼可先冷冻再料理，菌菇和蛤蜊也能通过冷冻提升鲜味。"},"effect":{"text":"硬度只剩原来的 2/3鲜味大幅提升原因在于细胞里的肌原纤维被冻坏，酶趁机从细胞内部跑到外面来，分解蛋白质，生成鲜味成分。"},"steps":[{"text":"产地收来的不新鲜鱿鱼，先冷冻再料理"},{"text":"所以提升鲜味的并不只是鱿鱼——菌菇蛤蜊（しじみ）冷冻同样能让它们的鲜味上升。"}],"articlePath":"the-savvy-life-manual/food/freezing.md","articleTitle":"冷冻保存术：把食材冻得更好吃"},{"id":"aroma-by-freezing","source":{"anchor":"冷冻为什么能让香气爆发"},"name":"冻硬后擦成细屑","slot":"anytime","remind":{"text":"把冻得很硬的松露擦成细屑冻蔬菜、冻水果同样适用。"},"effect":{"text":"香气成分在低温下变得不容易挥发，但细胞被冻坏了，香气成分反而更容易跑到外面来。这时候再放进温热的嘴里，香气成分一口气涌出来。入口那一刻的爆炸感，比直接切片强烈得多。"},"steps":[{"text":"把冻得很硬的松露擦成细屑"},{"text":"冻蔬菜、冻水果同样适用。"}],"articlePath":"the-savvy-life-manual/food/freezing.md","articleTitle":"冷冻保存术：把食材冻得更好吃"},{"id":"mix-oil-into-batter","source":{"anchor":"先拌油：让面衣少吸水的唯一开关"},"name":"面衣先拌油","slot":"anytime","remind":{"text":"调面衣时先把油拌进面粉，让油先在面粉中分布"},"effect":{"text":"实测结果：用先拌油法炸的天妇罗，放置 10 分钟后面衣含水量为 12.5%"},"steps":[{"text":"在裹面衣之前，先把油拌进面糊里"},{"text":"先把油拌进面粉，油就像给面粉裹了一层防水膜，把水挡在外面"}],"articlePath":"the-savvy-life-manual/food/fried-food.md","articleTitle":"炸物放凉就软塌？先拌油 + 冷藏一晚防飞溅"},{"id":"overnight-dry-ingredients","source":{"anchor":"抑制油花飞溅：食材要\"过夜风干\""},"slot":"evening","remind":{"text":"切好食材后不裹保鲜膜，平铺冷藏过夜"},"effect":{"text":"过夜晾干让水分适度流失、味道浓缩，意外地连油溅一起解决了。"},"duration":{"basis":"quote","sec":57600},"steps":[{"text":"鱿鱼、章鱼、虾等海产类——鲜味成分会得到浓缩芋头、莲藕等根茎类——糖分浓缩，风味更足"},{"text":"把新鲜食材切好。"},{"text":"平铺在托盘里，互相不要重叠。"},{"text":"不裹保鲜膜，直接放进冰箱冷藏。"},{"text":"放置一晚，即约 16 小时以上。"}],"cautions":[{"level":"stop","text":"存放过久会产生气味、成为杂菌繁殖的原因，务必一晚后就烹调"},{"level":"info","text":"另外带加湿功能的冰箱可能没有效果，使用前请确认冰箱说明书。"}],"articlePath":"the-savvy-life-manual/food/fried-food.md","articleTitle":"炸物放凉就软塌？先拌油 + 冷藏一晚防飞溅"},{"id":"tempura-recipe","source":{"anchor":"三份食谱"},"name":"炸物薄裹面衣再下锅","slot":"anytime","remind":{"text":"调好面衣后，把食材薄裹防粘面粉，再蘸面衣下锅炸"},"effect":null,"dose":[{"value":100,"unit":"克","what":"面衣用低筋面粉"},{"value":180,"unit":"毫升","what":"面衣用水量"},{"value":40,"unit":"克","what":"面衣用油量"}],"steps":[{"id":"tempura-mix-batter","text":"把油和水混合均匀，再加入低筋面粉，搅拌成面衣。"},{"id":"tempura-coat-ingredients","text":"食材先薄薄裹一层防粘面粉"},{"id":"tempura-fry","text":"食材先薄薄裹一层防粘面粉，蘸上面衣，放入 180℃ 的油中炸。"},{"id":"tempura-check-color","text":"面衣边缘微微变成茶色即可。"},{"id":"tempura-fry-to-target","text":"炸制时间目标：蔬菜约 3 分钟，鱼贝类约 1 分～1 分 30 秒。"},{"id":"tempura-fry-slightly-longer","text":"比平时稍微多炸一会儿（时间略长一点），正是保持酥脆的要点。"}],"variants":{"busy":{"include":["tempura-mix-batter","tempura-coat-ingredients","tempura-fry"]}},"articlePath":"the-savvy-life-manual/food/fried-food.md","articleTitle":"炸物放凉就软塌？先拌油 + 冷藏一晚防飞溅"},{"id":"fried-chicken-recipe","source":{"anchor":"三份食谱"},"name":"做薄裹面衣炸鸡","slot":"anytime","remind":{"text":"鸡腿肉切块后先用调料揉搓，再薄裹面粉复炸"},"effect":null,"dose":[{"value":1,"unit":"块","what":"鸡腿肉用量"},{"value":300,"unit":"克","what":"鸡腿肉约重量"},{"value":2,"unit":"大勺弱","what":"酱油用量"},{"value":2,"unit":"大勺弱","what":"酒用量"},{"value":3,"unit":"大勺","what":"腌制用油量"},{"value":4,"unit":"大勺","what":"低筋面粉用量"}],"duration":{"basis":"derived","sec":360,"formula":"约 4 分钟 × 60 秒 + 约 2 分钟 × 60 秒 = 约 360 秒"},"steps":[{"text":"鸡腿肉切成一口大小。"},{"text":"鸡肉和调料（酱油、酒、姜蓉、油）放入塑料袋，揉搓到不粘粉的程度。"},{"text":"在的鸡肉上薄薄裹一层面粉，放入 160～170℃ 的油中炸约 4 分钟，先取出。"},{"text":"把油温升到 180℃，将再炸约 2 分钟。"}],"articlePath":"the-savvy-life-manual/food/fried-food.md","articleTitle":"炸物放凉就软塌？先拌油 + 冷藏一晚防飞溅"},{"id":"onion-rings-recipe","source":{"anchor":"三份食谱"},"name":"做洋葱圈","slot":"anytime","remind":{"text":"调好面衣后，把洋葱切环、薄裹防粘面粉，再蘸面衣炸制"},"effect":null,"dose":[{"value":1,"unit":"个","what":"洋葱用量"},{"value":100,"unit":"克","what":"面衣用低筋面粉"},{"value":40,"unit":"克","what":"面衣用油量"},{"value":110,"unit":"毫升","what":"面衣用水量"},{"value":1.5,"unit":"小勺","what":"鸡精颗粒用量","derived":{"formula":"1 小勺半 小勺 = 1.5 小勺"}},{"value":0.5,"unit":"小勺","what":"盐用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}}],"steps":[{"text":"把油和水混合均匀，加入低筋面粉，搅拌成面衣。"},{"text":"在的面衣中加入鸡精颗粒和盐，搅拌均匀。"},{"text":"把第 2 步里的鸡精颗粒和盐换成香料，就是一份香料味的炸物面衣。"},{"text":"洋葱切成约 1cm 厚的圆环，薄薄裹上防粘面粉。"},{"text":"蘸上面衣，放入 170℃ 的油中，炸至面衣上色，约 3～4 分钟。"}],"articlePath":"the-savvy-life-manual/food/fried-food.md","articleTitle":"炸物放凉就软塌？先拌油 + 冷藏一晚防飞溅"},{"id":"crispy-potatoes","source":{"anchor":"附：酥脆土豆"},"name":"做外酥土豆","slot":"anytime","remind":{"text":"土豆切块后先微波加热，再冷冻并分阶段炸制"},"effect":null,"dose":[{"value":2,"unit":"个","what":"带皮土豆用量"},{"value":260,"unit":"克","what":"带皮土豆约重量"}],"steps":[{"text":"土豆切得厚一些——6～8 等分的条状，或 1.5cm 见方的滚刀块。"},{"text":"铺在耐热盘上，轻轻盖上保鲜膜，用微波炉 600W 加热 4 分 30 秒。"},{"text":"加热后取下保鲜膜，放至不烫手。"},{"text":"放凉后整体用保鲜膜包好，冷冻保存。"},{"text":"油温调到常温，把冻结状态的土豆下锅，大火炸约 3 分钟。"},{"text":"油面翻滚沸腾后，调到弱火与中火之间的火力，再炸 12 分钟。"},{"text":"捞出静置约 3 分钟，再回锅用大火炸约 1 分钟，完成。"}],"cautions":[{"level":"info","text":"加热过程中粘在一起的土豆，要随时分开。"}],"articlePath":"the-savvy-life-manual/food/fried-food.md","articleTitle":"炸物放凉就软塌？先拌油 + 冷藏一晚防飞溅"},{"id":"garlic-slice-hot-water","source":{"anchor":"大蒜别磨蒜泥？切片泡 90℃ 热水 10 分钟"},"name":"大蒜切片泡热水","slot":"anytime","remind":{"text":"将大蒜切片后用 90℃ 以上的热水浸泡。"},"effect":{"text":"切片后用 90℃ 以上的热水泡 10 分钟，实测阿利因提取率约 47%（蒜泥约 7%、整瓣不处理约 4%）。热让酵素停止活动（阿利因就不会被转成阿利辛），而阿利因本身易溶于水，于是从细胞内被「搬」进汤里。"},"dose":[{"value":90,"unit":"℃","what":"热水温度"},{"value":10,"unit":"分钟","what":"浸泡时长"}],"duration":{"basis":"quote","sec":10},"steps":[{"text":"问题出在别把蒜磨成蒜泥。切片后用 90℃ 以上的热水泡 10 分钟"},{"text":"切片后用 90℃ 以上的热水泡 10 分钟"}],"cautions":[{"level":"stop","text":"于是切碎（みじん切り）或压泥（すりおろし）这种把细胞破坏得很彻底的刀法，等于亲手把阿利因消灭掉。"}],"articlePath":"the-savvy-life-manual/food/garlic.md","articleTitle":"大蒜别磨蒜泥？切片泡 90℃ 热水 10 分钟"},{"id":"garlic-water-by-use","source":{"anchor":"蒜水：按用途调两种浓度"},"slot":"anytime","remind":{"text":"按用途制作弱香型或中香型蒜水。"},"effect":null,"duration":{"basis":"quote","sec":5},"steps":[{"text":"蒜水按用途调两种浓度把蒜切片。"},{"text":"做汤用弱香型——沸水 500mL ＋ 蒜片 3g 煮 5 分钟以上水烧开后放入蒜片，煮 5 分钟以上即成。"},{"text":"炒菜和做蛋类用中香型——100mL ＋ 9g 蒜片 ＋ 2 撮盐水 100mL沸水中加入蒜片和盐 2 撮，煮 5 分钟。加盐能让醇厚味物质抽取得更充分，味道会更好。"},{"text":"可以和食材一起煮，不必过滤。"},{"text":"两者都是当调味料用。"}],"cautions":[{"level":"info","text":"大蒜吃多了会引起腹痛。参考用量是生食约 1 瓣、加热后 2～3 瓣为宜。"}],"articlePath":"the-savvy-life-manual/food/garlic.md","articleTitle":"大蒜别磨蒜泥？切片泡 90℃ 热水 10 分钟"},{"id":"garlic-water-vegetable-stir-fry","source":{"anchor":"四道蒜水食谱"},"name":"做蒜水炒蔬菜","slot":"anytime","remind":{"text":"制作蒜水炒蔬菜。"},"effect":null,"steps":[{"text":"蒜水：蒜片 半瓣、水 50mL、盐 1 撮卷心菜（一口大）150g胡萝卜（短丝）30g五花肉（切 3～4cm 长）50g油 1 大勺、盐・黑胡椒 各少许50mL 沸水倒入耐热容器，放入蒜片和盐 1 撮，静置 5 分钟。"},{"text":"平底锅放油，大火烧热，下五花肉炒约 1 分钟。"},{"text":"加入胡萝卜和卷心菜，倒入第 步的蒜水，炒到水分完全收干。"},{"text":"用盐和黑胡椒调味，完成。"}],"articlePath":"the-savvy-life-manual/food/garlic.md","articleTitle":"大蒜别磨蒜泥？切片泡 90℃ 热水 10 分钟"},{"id":"garlic-omelet","source":{"anchor":"四道蒜水食谱"},"name":"做蒜水炒蛋","slot":"anytime","remind":{"text":"制作蒜部炒蛋。"},"effect":null,"steps":[{"text":"蒜水：蒜片 1 瓣、盐 2 撮、水 100mL100mL 沸水中加入蒜片和盐 2 撮，煮 5 分钟做成蒜水。"},{"text":"鸡蛋 4 个葛粉 2 小勺盐 少许、油 2 小勺碗中放入鸡蛋、葛粉、盐和蒜水（蒜片本身也一起放进去），充分搅匀。"},{"text":"平底锅放油烧热，倒入蛋液，用刮刀大幅翻拌，半熟时立刻关火。"},{"text":"吃法：盛在烤过的吐司上，撒黑胡椒和欧芹，就成了蒜部特制的「鸡蛋开放三明治」。"}],"articlePath":"the-savvy-life-manual/food/garlic.md","articleTitle":"大蒜别磨蒜泥？切片泡 90℃ 热水 10 分钟"},{"id":"garlic-tenjin-rice","source":{"anchor":"四道蒜水食谱"},"name":"做蒜水天津饭","slot":"anytime","remind":{"text":"制作蒜部天津饭，分别处理米饭、浇汁和蛋卷。"},"effect":null,"steps":[{"text":"【米饭】——蒜 2 瓣（不切，整瓣放入）、米 约 300g（生米 2 杯）、小葱 适量、盐 少许：米和正常水量一起下电饭煲，连蒜整瓣一起煮。"},{"text":"【浇汁】——蒜片 2 瓣、水 400mL、酱油 2½ 小勺、砂糖 2½ 小勺、醋 ½ 小勺、盐 1 小勺、葛粉 2 小勺 + 水 2 小勺：水烧开下蒜片和调料，中火煮 3～4 分钟，再用调好的葛粉水勾芡。"},{"text":"【蛋卷】——同「炒蛋」（2 人份用鸡蛋 4 个）的蒜水做法，但改用芝麻油 2 小勺，同样半熟即停。"},{"text":"组合：盘中盛米饭 → 放上蛋卷 → 浇汁 → 撒小葱。"}],"articlePath":"the-savvy-life-manual/food/garlic.md","articleTitle":"大蒜别磨蒜泥？切片泡 90℃ 热水 10 分钟"},{"id":"garlic-water-stew","source":{"anchor":"四道蒜水食谱"},"name":"做蒜水炖汤","slot":"anytime","remind":{"text":"制作蒜水炖汤。"},"effect":null,"steps":[{"text":"猪肩肉（一口大）200g、胡萝卜（纵切 3 等分）1 根、洋葱（纵切 4～6 等分）1 个、土豆（4 等分）中 2 个、水 1L、浓汤宝（コンソメ）适量、盐 不足 1 小勺、蒜片 1 瓣锅中放水和肉、蔬菜，大火烧开，沸腾后转小火，加入蒜片。"},{"text":"胡萝卜变软后加入土豆，再煮约 10 分钟至软。"},{"text":"用浓汤宝（コンソメ）和盐调味，完成。"}],"articlePath":"the-savvy-life-manual/food/garlic.md","articleTitle":"大蒜别磨蒜泥？切片泡 90℃ 热水 10 分钟"},{"id":"gyoza-reduce-water","source":{"anchor":"饺子皮发烂？水从 250ml 减到 40ml"},"name":"饺子少放水","slot":"anytime","remind":{"text":"饺子皮软塌、口感发烂且肉汁外漏时，先减少锅里的水量。"},"effect":null,"dose":[{"value":40,"unit":"ml","what":"最终加水量"}],"steps":[{"text":"把水从 250ml 减到 40ml 就行"},{"text":"不会包就用少褶 & 口角压紧的包法"}],"articlePath":"the-savvy-life-manual/food/gyoza.md","articleTitle":"饺子皮发烂？水从 250ml 减到 40ml"},{"id":"gyoza-steam-water-purpose","source":{"anchor":"水从 250ml 减到 40ml"},"name":"饺子水减到 40ml","slot":"anytime","remind":{"text":"把锅里的水大幅减少，并认真蒸透饺子。"},"effect":null,"steps":[{"text":"那水是为了高效地把饺子加热——用来制造水蒸气的结论：水量要「超少」，然后好好蒸。"},{"text":"市售饺子皮包装背面推荐的做法是「放入约饺子三分之一的水量」，而那行小字的本意是出于安全考虑、为了确保饺子被彻底加热。照这个量做，正是自家饺子皮变得软烂的主因。"},{"text":"生饺子皮里本来就含有大约相当于「煮熟的乌冬面」那么多的水分。所以饺子需要的水分，它自己已经有了。"},{"text":"把锅里的水大幅减少、认真蒸透，就能在家里做出糯糯皮的店味饺子。"}],"articlePath":"the-savvy-life-manual/food/gyoza.md","articleTitle":"饺子皮发烂？水从 250ml 减到 40ml"},{"id":"gyoza-steam-then-fry","source":{"anchor":"煎法：先蒸后煎，收汁出焦壳"},"slot":"anytime","remind":{"text":"按先蒸后煎的顺序操作，蒸制后揭盖煎出紧实的焦褐色底。"},"effect":null,"dose":[{"value":40,"unit":"ml","what":"热水加水量"},{"value":1,"unit":"小勺","what":"加油量"},{"value":3,"unit":"分钟","what":"大火加热时长"},{"value":3,"unit":"分钟","what":"关火后原地蒸制时长"}],"duration":{"basis":"derived","sec":360,"formula":"3 分钟 + 3 分钟 = 6 分钟 = 360 秒（仅定时加热与蒸制阶段；最后煎至焦褐色阶段原文未给定时）"},"steps":[{"text":"饺子彼此不接触地间隔开，平铺在平底锅里。"},{"text":"把热水 40ml 和油 1 小勺混合，从锅边倒入锅底。"},{"text":"盖上铝箔，开大火加热 3 分钟。"},{"text":"关火，但锅盖不要动，原地再蒸 3 分钟。"},{"text":"揭掉锅盖和铝箔，用大火加热，煎到底面变成紧实的焦褐色。"}],"cautions":[{"level":"info","text":"盖铝箔是为了高效利用蒸汽，别省。"}],"articlePath":"the-savvy-life-manual/food/gyoza.md","articleTitle":"饺子皮发烂？水从 250ml 减到 40ml"},{"id":"gyoza-few-pleats","source":{"anchor":"少褶包法：不会包也能包"},"slot":"anytime","remind":{"text":"用少褶并压紧口角的方法包饺子，锁住肉汁并保持皮子偏软。"},"effect":null,"steps":[{"text":"普通的包法有三个弱点：难包、肉汁容易漏出来、皮容易变硬。说明书给的「少褶 & 口角压紧」包法正好解决这三点"},{"text":"把饺子馅放在皮子中央。"},{"text":"把皮的顶点对捏合上。"},{"text":"捏住左右两个端头的前侧。"},{"text":"把翘出来的「角」捏合。"},{"text":"完成。"},{"text":"包好的饺子用上面「煎法」一节的煎法去煎，会得到更饱满、更糯糯的饺子。"}],"articlePath":"the-savvy-life-manual/food/gyoza.md","articleTitle":"饺子皮发烂？水从 250ml 减到 40ml"},{"id":"gyoza-cabbage-pork-filling","source":{"anchor":"惊艳的肉汁：白菜猪肉馅（约 25 个份）"},"name":"白菜猪肉馅","slot":"anytime","remind":{"text":"先放酱油搅匀，再加其他调味料，把肉搅至发白并产生黏性后拌入蔬菜。"},"effect":null,"dose":[{"value":25,"unit":"个","what":"馅料制作份数","approximate":true},{"value":200,"unit":"g","what":"猪绞肉用量"},{"value":100,"unit":"g","what":"卷心菜用量"},{"value":1,"unit":"g","what":"盐用量"},{"value":40,"unit":"g","what":"韭菜用量"},{"value":5,"unit":"mm","what":"韭菜切段长度"},{"value":1,"unit":"小勺","what":"生姜用量"},{"value":1.5,"unit":"小勺","what":"酱油用量","approximate":true},{"value":1,"unit":"小勺","what":"砂糖用量"},{"value":1,"unit":"小勺","what":"芝麻油用量"}],"duration":{"basis":"quote","sec":300},"steps":[{"text":"猪绞肉加调味料充分搅拌。"},{"text":"先放酱油搅匀，再加其他调味料，肉汁会更多。"},{"text":"一直搅到肉发白、开始出黏性为止。"},{"text":"加入蔬菜（卷心菜、韭菜），再拌匀。"},{"text":"包之前在室温放约 5 分钟，肉汁会进一步增加——所以馅别一次包完。"},{"text":"用皮包入适量馅料。"}],"articlePath":"the-savvy-life-manual/food/gyoza.md","articleTitle":"饺子皮发烂？水从 250ml 减到 40ml"},{"id":"four-ingredient-activation-switches","source":{"anchor":"四种食材的隐藏用法：整根烤、擦泥、几滴醋、泡水"},"name":"四种食材各有一招","slot":"anytime","remind":{"text":"四种食材分别整根烤、先擦泥、按菜品总量的 0.5%～1% 加醋并从 3～4 滴起步、切片后泡进沸水。"},"effect":null,"steps":[{"text":"杏鲍菇整根烤（整根 200℃ 烤 10 分钟，或切大块裹培根 200℃ 烤面包机 / 220℃ 烤箱烤 15～20 分钟）"},{"text":"土豆先用擦泥器擦泥再下锅"},{"text":"醋按菜品总量的 0.5%～1%，从 3～4 滴起步"},{"text":"大蒜切片后泡进沸水——汤用 500mL 水＋蒜片 3g 煮 5 分钟以上，炒菜用 100mL 水＋蒜片 9g＋盐 2 撮 煮 5 分钟。"}],"articlePath":"the-savvy-life-manual/food/hidden-food-functions.md","articleTitle":"四种食材的隐藏用法：整根烤、擦泥、几滴醋、泡水"},{"id":"kimchi-umami-pairing","source":{"anchor":"鲜味最多增到接近 8 倍的黄金法则"},"name":"小虾酱配鲣鱼片","slot":"anytime","remind":{"text":"组合小虾酱与富含肌苷酸的鲣鱼片，把两种鲜味物质的配比调到接近 50:50。"},"effect":{"text":"二者组合后鲜味最多能增加到接近 8 倍。"},"steps":[{"text":"小虾酱经过发酵会产生谷氨酸，这是泡菜鲜味的底子。"},{"text":"要让它爆炸，只需要再加一样东西——而富含这种物质、日本人餐桌上最常见的就是鲣鱼片。那种物质叫肌苷酸。"},{"text":"两者的配比接近 50:50 时，鲜味达到峰值；单纯加谷氨酸或单纯加肌苷酸，都到不了这个高度。"}],"articlePath":"the-savvy-life-manual/food/kimchi.md","articleTitle":"泡菜：加一味鲣鱼末，鲜味最多增到接近 8 倍"},{"id":"kimchi-container-acidity-check","source":{"anchor":"看容器预判酸度"},"slot":"anytime","remind":{"text":"看容器判断泡菜是否越放越酸。"},"effect":{"text":"泡菜的酸味来自乳酸——乳酸菌以白菜的葡萄糖之类为食增殖时产生乳酸，时间越久，乳酸积累越多，酸味就越强。"},"steps":[{"text":"会变酸的容器：硬质容器配螺旋盖；有大排气孔；按量零售的泡菜（韩国的一般做法）"},{"text":"越放越慢（调整型）：出厂前调整过含盐量等，人为推迟发酵不容易变酸的：软质容器"},{"text":"图片说明写得很直白——硬容器强度足以承受内部气压，大排气孔让气体跑掉，而软容器本来就不怎么产气。"}],"cautions":[{"level":"info","text":"试验由乳酸菌专业厂商协助完成。"}],"articlePath":"the-savvy-life-manual/food/kimchi.md","articleTitle":"泡菜：加一味鲣鱼末，鲜味最多增到接近 8 倍"},{"id":"kimchi-simple-paste","source":{"anchor":"简易泡菜腌料（300ml 保存瓶份）"},"name":"简易泡菜腌料","slot":"anytime","remind":{"text":"把所有材料放进容器，搅匀即可。"},"effect":null,"dose":[{"value":4,"unit":"大勺","what":"番茄膏用量"},{"value":6,"unit":"大勺","what":"甘酒用量"},{"value":4,"unit":"大勺弱","what":"辣椒酱用量"},{"value":2,"unit":"小勺","what":"醋用量"},{"value":2,"unit":"小勺","what":"酱油用量"},{"value":1,"unit":"小勺","what":"蒜用量"},{"value":10,"unit":"g","what":"细香菜用量","approximate":true},{"value":4,"unit":"g","what":"鲣鱼末用量","approximate":true},{"value":1,"unit":"小勺","what":"一味辣椒用量"}],"steps":[{"text":"番茄膏 4 大勺甘酒 6 大勺辣椒酱 4 大勺弱醋 2 小勺酱油 2 小勺蒜（磨泥）1 小勺细香菜（切碎）约 10g鲣鱼末（磨成粉）约 4g一味辣椒 1 小勺"},{"text":"把所有材料放进容器，搅匀即可。"}],"cautions":[{"level":"info","text":"冷藏保存约 1 周。"}],"articlePath":"the-savvy-life-manual/food/kimchi.md","articleTitle":"泡菜：加一味鲣鱼末，鲜味最多增到接近 8 倍"},{"id":"kimchi-vegetable-marinade","source":{"anchor":"用它做任何菜"},"name":"给蔬菜淋腌料","slot":"anytime","remind":{"text":"给喜欢的蔬菜淋上腌料，拌着吃或腌上几天。"},"effect":null,"steps":[{"text":"给喜欢的蔬菜淋上腌料就行——说明书示例包括白菜、菠菜（焯水）、西兰花（焯水）、芹菜、红薯（微波加热）、西瓜。"},{"text":"给喜欢的蔬菜淋上腌料就行——说明书示例包括白菜、菠菜（焯水）、西兰花（焯水）、芹菜、红薯（微波加热）、西瓜。"},{"text":"不只是拌着吃，腌上几天也很好吃（红薯、莲藕这类水分少的蔬菜尤其适合）。"}],"articlePath":"the-savvy-life-manual/food/kimchi.md","articleTitle":"泡菜：加一味鲣鱼末，鲜味最多增到接近 8 倍"},{"id":"kimchi-microwave-soup","source":{"anchor":"用它做任何菜"},"name":"做微波泡菜汤","slot":"anytime","remind":{"text":"做泡菜炸汤。"},"effect":null,"dose":[{"value":40,"unit":"g","what":"泡菜用量"},{"value":1.5,"unit":"大勺","what":"泡菜汁用量"},{"value":20,"unit":"g","what":"豆芽用量"},{"value":150,"unit":"ml","what":"水量"}],"duration":{"basis":"derived","sec":180,"formula":"3 分钟 × 60 秒/分钟 = 180 秒"},"steps":[{"text":"泡菜连汁一起放进耐热杯。"},{"text":"加入豆芽等喜欢的配料。"},{"text":"撒上鲣鱼末，加水。"},{"text":"轻轻盖上保鲜膜，600W 微波 3 分钟。"}],"articlePath":"the-savvy-life-manual/food/kimchi.md","articleTitle":"泡菜：加一味鲣鱼末，鲜味最多增到接近 8 倍"},{"id":"kimchi-tuna-rice-bowl","source":{"anchor":"用它做任何菜"},"name":"做金枪鱼泡菜盖饭","slot":"anytime","remind":{"text":"用电饭锅做金枪鱼泡菜盖饭。"},"effect":null,"dose":[{"value":100,"unit":"g","what":"泡菜用量"},{"value":140,"unit":"g","what":"金枪鱼罐头用量"},{"value":2,"unit":"杯","what":"米用量"}],"steps":[{"text":"电饭锅放入米，按平时的水量加水。"},{"text":"放入泡菜和金枪鱼，轻轻拌匀后再煮。"},{"text":"煮好后加盐，整体拌匀。"},{"text":"盛出，撒上紫苏和白芝麻。"}],"articlePath":"the-savvy-life-manual/food/kimchi.md","articleTitle":"泡菜：加一味鲣鱼末，鲜味最多增到接近 8 倍"},{"id":"daily-two-green-kiwis","source":{"anchor":"健康数据：498 人、2 周、68%"},"name":"每天 2 个猕猴桃","slot":"anytime","remind":{"text":"每天 2 个绿色猕猴桃持续 2 周"},"effect":{"text":"「每天都能排便」的人的比例，实验前 0% → 2 周后 68%"},"dose":[{"value":2,"unit":"个","what":"每天绿色猕猴桃的用量"}],"duration":{"basis":"derived","sec":1209600,"formula":"2 周 × 7 天/周 × 24 小时/天 × 60 分钟/小时 × 60 秒/分钟 = 1209600 秒"},"steps":[{"text":"每天 2 个绿色猕猴桃持续 2 周"}],"cautions":[{"level":"info","text":"「数日才排便一次」的498 人"}],"articlePath":"the-savvy-life-manual/food/kiwi.md","articleTitle":"猕猴桃：每天 2 个通便，扁果硬点吃才够味"},{"id":"choose-flat-kiwi","source":{"anchor":"挑果法①：选「扁平的」"},"name":"挑扁一点的猕猴桃","slot":"anytime","remind":{"text":"选「扁扁的、被压扁的」那种形状"},"effect":{"text":"它吸收到的养分多、形状会不够匀称，但味道会变好吃"},"steps":[{"text":"选「扁扁的、被压扁的」那种形状。"}],"articlePath":"the-savvy-life-manual/food/kiwi.md","articleTitle":"猕猴桃：每天 2 个通便，扁果硬点吃才够味"},{"id":"eat-slightly-under-soft-kiwi","source":{"anchor":"挑果法②：吃的时候要「稍微欠软」"},"name":"吃欠一点软的猕猴桃","slot":"anytime","remind":{"text":"吃的时候选「稍微欠一点软」的猕猴桃"},"effect":{"text":"稍微欠软的猕猴桃，味道才显得更浓酸味：↑27%清爽的香气：↑25%甜味：↑2%多汁度：↑10%"},"steps":[{"text":"「稍微欠一点软」"},{"text":"把它和软猕猴桃对比着吃，确认差别"},{"text":"长葱尖端的白色部分手腕弯到 90 度时根部那一块（能摸到脉搏的部分）太阳穴"},{"text":"放着继续后熟冰箱的蔬菜室在 10℃ 左右的温度下保存，会慢慢变软"}],"cautions":[{"level":"stop","text":"在卖场里，请不要用力去捏猕猴桃"},{"level":"info","text":"这些百分比是感官比，不是绝对含量"}],"articlePath":"the-savvy-life-manual/food/kiwi.md","articleTitle":"猕猴桃：每天 2 个通便，扁果硬点吃才够味"},{"id":"kiwi-hamburger-patty","source":{"anchor":"软猕猴桃才做得出来的吃法"},"name":"做猕猴桃肉饼","slot":"anytime","remind":{"text":"只加猕猴桃软到能喝下去的肉饼。"},"effect":{"text":"这种酶让肉变得柔软，烤出滑溜滑的奇特口感"},"dose":[{"value":100,"unit":"g","what":"猪五花肉馅用量"},{"value":70,"unit":"g","what":"猕猴桃用量"},{"value":20,"unit":"g","what":"洋葱用量"},{"value":1,"unit":"小勺","what":"酱油用量"},{"value":1,"unit":"大勺","what":"牛乳用量"},{"value":1,"unit":"大勺","what":"食用油用量"}],"duration":{"basis":"derived","sec":300,"formula":"3 分钟 + 2 分钟 = 5 分钟 × 60 秒/分钟 = 300 秒"},"steps":[{"text":"材料放进碗里，一边捏碎猕猴桃一边搅拌 1～2 分钟直到稍微起黏，做成饼形。"},{"text":"盐、肉豆蔻 少许"},{"text":"放置太久会变得过软在烤之前再拌"},{"text":"平底锅热油，放入，弱火偏中烤 3 分钟"},{"text":"再烤 2 分钟"},{"text":"翻面时很容易散用木铲像翻炒一样整体加热"},{"text":"搭配面包一起吃"}],"cautions":[{"level":"info","text":"放置太久会变得过软在烤之前再拌"}],"articlePath":"the-savvy-life-manual/food/kiwi.md","articleTitle":"猕猴桃：每天 2 个通便，扁果硬点吃才够味"},{"id":"kiwi-tartare-and-sauce","source":{"anchor":"软猕猴桃才做得出来的吃法"},"name":"做猕猴桃塔塔酱","slot":"anytime","remind":{"text":"用软猕猴桃做塔塔酱或酱汁"},"effect":{"text":"甜和酸兼具给菜调味最合适的自带黏稠度，容易挂在食材上"},"dose":[{"value":2,"unit":"个","what":"猕猴桃用量"},{"value":2,"unit":"大勺","what":"洋葱用量"},{"value":4,"unit":"大勺","what":"蛋黄酱用量"}],"steps":[{"text":"把洋葱末、蛋黄酱和盐放进塑料袋之类"},{"text":"再加入猕猴桃，用手捏碎"},{"text":"手捏碎的软猕猴桃做酱汁最好用"}],"cautions":[{"level":"info","text":"没有给出「猕猴桃酱汁」单独的完整配方"}],"articlePath":"the-savvy-life-manual/food/kiwi.md","articleTitle":"猕猴桃：每天 2 个通便，扁果硬点吃才够味"},{"id":"kiwi-shaved-ice","source":{"anchor":"软猕猴桃才做得出来的吃法"},"name":"做猕猴桃刨冰","slot":"anytime","remind":{"text":"把猕猴桃捏碎冷冻，保留一点柔软度时剪开袋角挤入容器"},"effect":null,"dose":[{"value":2,"unit":"个","what":"猕猴桃用量"},{"value":1,"unit":"小勺","what":"想更甜时的蜂蜜用量"},{"value":1,"unit":"小勺","what":"想更清爽时的柠檬汁用量"}],"duration":{"basis":"derived","sec":3600,"formula":"约 1 小时 × 60 分钟/小时 × 60 秒/分钟 = 约 3600 秒"},"steps":[{"text":"去皮的猕猴桃放进塑料袋，用手捏碎保留一点果肉的形状"},{"text":"连袋子一起放进冰箱，冷冻约 1 小时"},{"text":"冻到还留一点柔软度的程度就从冷冻室取出，剪开袋角挤到容器里"},{"text":"如果袋子在冷冻室里放了超过 1 小时、冻得硬邦邦在室温放约 20 分钟"},{"text":"想更甜蜂蜜 1 小勺想更清爽柠檬汁 1 小勺"}],"articlePath":"the-savvy-life-manual/food/kiwi.md","articleTitle":"猕猴桃：每天 2 个通便，扁果硬点吃才够味"},{"id":"maple-universal-seasoning","source":{"anchor":"万能调味液（なこり液）"},"name":"枫糖浆调万能调味液","slot":"anytime","remind":{"text":"调配 125mL 万能调味液，摇匀后冷藏，并在 2～3 天内用完。"},"effect":null,"dose":[{"value":125,"unit":"mL","what":"原液总量"},{"value":6,"unit":"大勺","what":"酱油用量"},{"value":2,"unit":"大勺","what":"枫糖浆用量"},{"value":1,"unit":"小勺","what":"醋用量"}],"steps":[{"text":"把三样放进容器里，充分摇匀即可"},{"text":"想浓就原液直接用，想淡就加水稀释"},{"text":"冷藏保存、最好在 2～3 天内用完"}],"cautions":[{"level":"info","text":"用法是当提鲜的调料，不是当糖"},{"level":"info","text":"这是纯手摇、无防腐剂的液体"},{"level":"info","text":"冷藏保存、最好在 2～3 天内用完"}],"articlePath":"the-savvy-life-manual/food/maple-syrup.md","articleTitle":"枫糖浆当调料用：125mL 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静置 15 分钟锁金龙汁"},{"id":"mapo-tofu","source":{"anchor":"8 道 5～25 分钟的快手菜"},"name":"做麻婆豆腐","slot":"anytime","remind":{"text":"做麻婆豆腐：用绞肉高汤和豆腐煮制，收汁时避免弄碎豆腐"},"effect":null,"dose":[{"value":80,"unit":"g","what":"超万能肉末用量"},{"value":300,"unit":"mL","what":"绞肉高汤用量"},{"value":300,"unit":"g","what":"豆腐用量"},{"value":1,"unit":"小勺","what":"蒜末用量"},{"value":1,"unit":"小勺","what":"姜末用量"},{"value":1,"unit":"大勺","what":"葱花用量"},{"value":2,"unit":"小勺","what":"炒制用油量"}],"steps":[{"text":"平底锅下油，放蒜末和姜，强火炒到出香，加入豆瓣酱和甜面酱，整体轻炒，加入肉末再炒约 1 分钟。"},{"text":"第 1 步加入绞肉高汤、A 和豆腐，加热约 3 分钟。"},{"text":"转小火，一边用锅铲小心不让豆腐碎掉一边搅拌，分次加入 B 的水溶淀粉收汁。"},{"text":"再转强火，加葱花和芝麻油，快速拌匀，按口味加山椒。"}],"cautions":[{"level":"info","text":"一边用锅铲小心不让豆腐碎掉一边搅拌"}],"articlePath":"the-savvy-life-manual/food/meat.md","articleTitle":"牛排没肉汁？弱火煎 15 分钟 + 静置 15 分钟锁金龙汁"},{"id":"soy-meat-burger","source":{"anchor":"大豆肉：唯一超过肉的肉"},"name":"用大豆肉做汉堡饼","slot":"anytime","remind":{"text":"用大豆肉吸收绞肉汁，冷藏静置后煎成多汁汉堡肉饼"},"effect":null,"dose":[{"value":200,"unit":"g","what":"绞肉用量"},{"value":30,"unit":"g","what":"半生大豆肉用量"},{"value":2,"unit":"份","what":"肉饼分份数"},{"value":10,"unit":"分钟","what":"冷藏静置时间"},{"value":75,"unit":"℃","what":"肉饼中心温度"},{"value":1,"unit":"分钟","what":"中心保持时间"},{"value":2,"unit":"分钟","what":"强火煎制时间","approximate":true},{"value":1,"unit":"大勺","what":"焖制加水量"}],"steps":[{"text":"合绞肉加盐，用手轻轻揉匀，加入 A，整体轻轻拌匀，冷藏静置 10 分钟。"},{"text":"平底锅下油，把第 1 步分成 2 份，做成圆饼排入，一定要充分加热：中心 75℃ 保持 1 分钟。"},{"text":"强火烧约 2 分钟，翻面，加 1 大勺水，盖盖转中火，中途再翻一次，总共烧 7～8 分钟。"},{"text":"用干制大豆肉的话，泡水发好后再精确取 30g。"}],"cautions":[{"level":"info","text":"一定要充分加热：中心 75℃ 保持 1 分钟。"}],"articlePath":"the-savvy-life-manual/food/meat.md","articleTitle":"牛排没肉汁？弱火煎 15 分钟 + 静置 15 分钟锁金龙汁"},{"id":"use-miso-for-umami-and-aroma","source":{"anchor":"味噌：酱爆煎香增浓，番茄牛奶味噌汤"},"name":"味噌增鲜增香","slot":"anytime","remind":{"text":"今天用味噌为菜增加鲜味和香气"},"effect":null,"steps":[{"text":"知道味噌的本事之后，这一份说明书给的是两条能立刻上手的路：一是搞清楚它跟什么材最合拍，二是把它煎一煎把浓缩度拉到极限。"},{"text":"全程以盐分 12% 的米味噌为准——换别的味噌时要按盐分浓度换算分量"}],"cautions":[{"level":"info","text":"全程以盐分 12% 的米味噌为准——换别的味噌时要按盐分浓度换算分量"}],"articlePath":"the-savvy-life-manual/food/miso.md","articleTitle":"味噌：酱爆煎香增浓，番茄牛奶味噌汤"},{"id":"temper-acidity-and-odor-with-miso","source":{"anchor":"味噌的本事：压酸味、也压异味"},"name":"用味噌压酸味和异味","slot":"anytime","remind":{"text":"今天用味噌缓和酸味并压住鱼肉的异味"},"effect":null,"steps":[{"text":"最典型的例子就是「酢みそ」——醋的强烈酸味一遇到味噌就被缓和掉，从一碟酸醋变成能勾开食欲的调味料。"},{"text":"味噌含大豆来源的蛋白质和油脂，这层油会吸附鱼的生臭和肉的腥味。"},{"text":"食材的臭味被封住之后，反过来把味噌丰富的香气引出来，整道菜的味道会整体上一个台阶。"}],"articlePath":"the-savvy-life-manual/food/miso.md","articleTitle":"味噌：酱爆煎香增浓，番茄牛奶味噌汤"},{"id":"miso-golden-triangle-sauces","source":{"anchor":"法则：乳制品 ＋ 酸味食材 ＋ 味噌"},"name":"用味噌调番茄奶酱","slot":"anytime","remind":{"text":"今天按乳制品、酸味食材和味噌的组合做番茄牛奶味噌汁或即拌酱汁"},"effect":null,"dose":[{"value":150,"unit":"mL","what":"番茄牛奶味噌汁的水量"},{"value":150,"unit":"mL","what":"番茄牛奶味噌汁的牛乳用量"},{"value":20,"unit":"g","what":"番茄牛奶味噌汁的米味噌用量"}],"steps":[{"text":"三个位置分别是「乳制品」「有酸味的食材」「味噌」。"},{"text":"番茄切成 2cm 见方。锅里放水和牛乳点火，弱火一边搅拌，快沸腾前就关火，再把米味噌化开。"},{"text":"加番茄，温热后按喜好撒欧芹，完成。"},{"text":"用平底锅或微波炉温一下，味道会更融合。"},{"text":"配白身鱼刚刚好！白酱「生奶油 ＋ 食醋 ＋ 米味噌」：生奶油 40g、食醋 7.5g、米味噌（盐分 12%）10g。辣味画龙点睛！适合炸物「酸奶 ＋ 辣酱 ＋ 米味噌」：酸奶 60g、辣酱 10 振（随手一撒的量）、米味噌（盐分 12%）20g。不会输给肉的鲜味！「炼乳 ＋ 巴萨米醋 ＋ 米味噌」：炼乳 4g、巴萨米醋 20g、米味噌（盐分 12%）20g。给黄油煎物增加醇厚感！「黄油 ＋ 芥末 ＋ 味噌」：融化黄油 20g、粗粒芥末 5g、米味噌（盐分 12%）10g。"}],"cautions":[{"level":"info","text":"牛乳加热过度蛋白质容易凝固。不要煮沸，一边搅拌一边温热就好。"},{"level":"info","text":"要连肉一起加热时，味噌容易焦，要加 1 大勺水。"}],"articlePath":"the-savvy-life-manual/food/miso.md","articleTitle":"味噌：酱爆煎香增浓，番茄牛奶味噌汤"},{"id":"sauce-burst-miso-method-and-dishes","source":{"anchor":"酱爆：把味噌的醇厚推到极限"},"name":"用酱爆法做味噌料理","slot":"anytime","remind":{"text":"今天用酱爆法做味噌料理"},"effect":null,"steps":[{"text":"基本手法：平底锅加 1 大勺油，把味噌薄薄摊开，两面都煎。煎的程度以味噌边缘微微焦香为准。"},{"text":"火候：用弱火偏中。味噌容易焦、也可能飞溅；不熟练就先用小火，一边确认煎的程度一边加火。"},{"text":"做豚汁、味噌拉面这类要突出味噌香气的菜，只把分量的三分之一拿去酱爆，剩下的在快做好时再放。"},{"text":"猪五花肉切 3cm 长；胡萝卜和白萝卜切半月片（いちょう切り）；牛蒡切细丝（ささがき）；葱切成 1cm 长斜切；蒟蒻撕成一口大小。先做酱爆：平底锅热油，放入米味噌（大勺 1/2），弱火偏中把它薄薄摊开，两面煎上色，再加入猪肉翻炒。加入切好的蔬菜略炒，加水、盖上盖子，弱火煮到蔬菜变软。关火，加入剩下的味噌（大勺 1 又 1/2）化开。"},{"text":"平底锅放芝麻油、蒜、生姜，中火炒到香味出来。加入的猪五花肉继续炒，再放洋葱、豆芽，然后加入味噌（大勺 2），弱火炒 10 分钟。关火，加入剩下的味噌（大勺 3）化开，再淋上收尾用的芝麻油。另起一锅把中華面按包装标示煮熟，沥干装碗，浇上，按喜好撒玉米和青葱。"},{"text":"先用黄油做酱爆：平底锅放黄油，中火加热，融化后放入味噌薄薄摊开，两面煎上色。加培根、蘑菇、虾，中火翻炒，虾变色后加入面粉再炒 2 分钟。里加入牛乳煮沸，充分搅拌上浆，加入煮好的通心粉快速拌匀。盛入耐热容器，撒上起司，放进烤面包机烤 10 分钟左右。"}],"cautions":[{"level":"info","text":"味噌容易焦、也可能飞溅；不熟练就先用小火，一边确认煎的程度一边加火。"},{"level":"info","text":"换用米味噌以外的味噌时，请按盐分浓度 12% 换算分量再下锅。"}],"articlePath":"the-savvy-life-manual/food/miso.md","articleTitle":"味噌：酱爆煎香增浓，番茄牛奶味噌汤"},{"id":"miso-curry-laksa","source":{"anchor":"应用一：咖喱叻沙「ラクサ」"},"name":"用味噌酱汁做咖喱叻沙","slot":"anytime","remind":{"text":"今天用味噌酱汁做咖喱叻沙"},"effect":null,"dose":[{"value":35,"unit":"g","what":"味噌酱汁的米味噌用量"},{"value":4,"unit":"分钟","what":"味噌酱汁煮制时间"},{"value":2,"unit":"分钟","what":"叻沙配料炒制时间"}],"duration":{"basis":"quote","sec":240},"steps":[{"text":"先做酱爆：平底锅放 大勺 1 油，弱火偏中把味噌（35g）薄薄摊开，两面煎上色；再加入蒜和生姜，炒到香味出来。"},{"text":"里加入牛乳、番茄汁、砂糖拌匀，中火一边搅一边煮 4 分钟，直到变稠。"},{"text":"关火，加入洋葱末。"},{"text":"锅里热芝麻油，放入去壳虾、油豆腐、咖喱粉、樱虾，中火炒 2 分钟。加入牛乳和味噌酱汁煮沸，用盐和砂糖调整味道，再用水溶生粉勾芡。另起一锅把中華面按包装标示煮熟并充分沥干，盛入碗中，浇上，撒香菜。"}],"cautions":[{"level":"info","text":"保存期限：冷藏 3～4 天。"}],"articlePath":"the-savvy-life-manual/food/miso.md","articleTitle":"味噌：酱爆煎香增浓，番茄牛奶味噌汤"},{"id":"miso-basque-cheesecake","source":{"anchor":"应用二：巴斯克风味芝士蛋糕（超低负担）"},"name":"巴斯克味噌芝士蛋糕","slot":"anytime","remind":{"text":"今天做超低负担的巴斯克风味芝士蛋糕"},"effect":{"text":"放冰箱冷藏一整天，水分会流失，成品更好吃。"},"dose":[{"value":400,"unit":"g","what":"沥水酸奶用量"},{"value":800,"unit":"g","what":"过滤前酸奶用量"},{"value":5,"unit":"小时","what":"酸奶滤水时间","approximate":true},{"value":2,"unit":"个","what":"鸡蛋用量"},{"value":210,"unit":"度","what":"烤箱预热温度"},{"value":35,"unit":"分钟","what":"烘烤时间","approximate":true}],"duration":{"basis":"quote","sec":2100},"steps":[{"text":"碗上放滤网，铺上厨房纸巾，放入酸奶（800g），盖上保鲜膜，放冰箱约 5 小时滤掉水分。"},{"text":"要是滤不满 400g，就把滤出来的水倒回去，凑够 400g 为准。"},{"text":"先做酱爆：平底锅热 小勺 1 油，放入味噌（小勺 2），弱火偏中两面煎上色，然后放凉备用。"},{"text":"碗里放入沥水酸奶、砂糖、鸡蛋，用打蛋器充分搅匀。加入淡奶油、柠檬汁、玉米淀粉和煎好的味噌，搅拌到顺滑。"},{"text":"圆模里铺上用手揉皱的烤盘纸，把面糊倒进去。没有蛋糕模的话，用耐热容器（焗烤盘之类）也能做。烤盘纸要比模具或容器多出一圈、留足余量再裁。"},{"text":"放进预热到 210 度的烤箱（也可以用微波炉）烤 35 分钟左右，取出稍微放凉，再放进冰箱冷藏。"}],"cautions":[{"level":"info","text":"味噌没有完全化开也没关系。"},{"level":"info","text":"烤盘纸要比模具或容器多出一圈、留足余量再裁。"},{"level":"info","text":"食用期限：冷藏 2～3 天。"},{"level":"info","text":"说明书没有给这份蛋糕标注热量或营养成分数据，只以「超ヘルシー（超低负担）」作为定性说法；也没有提到无麸质、糖醇等替代方案。"}],"articlePath":"the-savvy-life-manual/food/miso.md","articleTitle":"味噌：酱爆煎香增浓，番茄牛奶味噌汤"},{"id":"okara-hydrate-before-cooking","source":{"anchor":"豆渣：泡水炒过才蓬松，8 道食谱照做"},"name":"豆渣先泡水","slot":"anytime","remind":{"text":"让豆渣吸够水，改善口感。"},"effect":null,"steps":[{"text":"豆渣吸水性极强，只要让它吸够水，口感会彻底翻面"}],"articlePath":"the-savvy-life-manual/food/okara.md","articleTitle":"豆渣：泡水炒过才蓬松，8 道食谱照做"},{"id":"okara-moisture-lock","source":{"anchor":"保湿招数：把水锁住"},"slot":"anytime","remind":{"text":"先让豆渣充分吸水，再拌入油锁住水分。"},"effect":null,"steps":[{"text":"第一步：让豆渣充分吸水"},{"text":"拌入油——渗出来的水和油乳化"},{"text":"形成的乳化液在豆渣表面成膜，内部的水就不容易流失"},{"text":"豆渣和玉米淀粉先拌匀"}],"articlePath":"the-savvy-life-manual/food/okara.md","articleTitle":"豆渣：泡水炒过才蓬松，8 道食谱照做"},{"id":"okara-vegetable-stew","source":{"anchor":"食谱一：松软多汁豆渣炖菜（4 人份）"},"name":"豆渣炖菜","slot":"anytime","remind":{"text":"按基础食谱制作豆渣炖菜，用量以鲜豆渣为准。"},"effect":null,"dose":[{"value":200,"unit":"g","what":"鲜豆渣用量"},{"value":0.5,"unit":"小勺","what":"玉米淀粉用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":80,"unit":"g","what":"鸡肉用量"},{"value":30,"unit":"g","what":"香菇用量"},{"value":30,"unit":"g","what":"胡萝卜用量"},{"value":30,"unit":"g","what":"金针菇用量"},{"value":50,"unit":"g","what":"油豆腐用量"},{"value":50,"unit":"g","what":"蒟蒻用量"},{"value":50,"unit":"g","what":"鱼饼用量"},{"value":2,"unit":"大勺","what":"淡口酱油用量"},{"value":1,"unit":"大勺","what":"砂糖用量"},{"value":500,"unit":"mL","what":"高汤用量"},{"value":1,"unit":"大勺","what":"油用量"}],"steps":[{"text":"碗里放豆渣和玉米淀粉，拌匀。"},{"text":"鸡肉切成小口块；香菇切薄片；胡萝卜切成火柴棒粗细；金针菇拆成小朵。油豆腐和蒟蒻切细一点的短册条，鱼饼切成 5mm 左右的圈。"},{"text":"锅里放高汤、淡口酱油、砂糖、盐，加入 A，煮到配料变软。"},{"text":"平底锅热油，放入豆渣，中火略炒。"},{"text":"一起煮，搅拌约 30 秒，等豆渣把水全部吸完就完成。"}],"cautions":[{"level":"info","text":"建议用鲜豆渣做；配料完全可以按自己的喜好替换。"}],"articlePath":"the-savvy-life-manual/food/okara.md","articleTitle":"豆渣：泡水炒过才蓬松，8 道食谱照做"},{"id":"okara-meat-sauce","source":{"anchor":"食谱二：仿肉酱意面酱（2 人份）"},"name":"用豆渣做仿肉酱意面酱","slot":"anytime","remind":{"text":"用豆渣制作仿肉酱意面酱。"},"effect":null,"dose":[{"value":100,"unit":"g","what":"鲜豆渣用量"},{"value":70,"unit":"g","what":"洋葱用量"},{"value":60,"unit":"g","what":"胡萝卜用量"},{"value":60,"unit":"g","what":"芹菜用量"},{"value":1,"unit":"小勺","what":"蒜用量"},{"value":1,"unit":"大勺","what":"烹调用橄榄油用量"},{"value":1.5,"unit":"大勺","what":"红葡萄酒用量","derived":{"formula":"1 大勺半 = 1.5 大勺"}},{"value":15,"unit":"g","what":"黄油用量"},{"value":250,"unit":"mL","what":"水用量"},{"value":40,"unit":"g","what":"番茄膏用量"},{"value":1,"unit":"大勺","what":"番茄酱用量"},{"value":1,"unit":"大勺","what":"中浓酱用量"},{"value":2,"unit":"小勺","what":"颗粒浓汤用量"},{"value":1,"unit":"小勺","what":"砂糖用量"},{"value":200,"unit":"g","what":"意面用量"},{"value":1,"unit":"大勺","what":"收尾用橄榄油用量"}],"steps":[{"text":"洋葱、胡萝卜、芹菜切粗末，蒜切末。"},{"text":"平底锅放橄榄油和蒜开火，香味出来后加入洋葱、胡萝卜、芹菜，中火炒约 2 分钟。"},{"text":"加入豆渣拌匀，倒入红葡萄酒把酒精挥发掉；再加入 A，收汁煮约 5 分钟。"},{"text":"加黄油，用盐和砂糖调整酱汁味道。"},{"text":"加入按包装标示煮好的意面和收尾用的橄榄油，拌到均匀。"},{"text":"最后撒欧芹完成。"}],"cautions":[{"level":"info","text":"建议用鲜豆渣；这份酱不只用于意面，做笔尖面或千层面的酱汁也可以"}],"articlePath":"the-savvy-life-manual/food/okara.md","articleTitle":"豆渣：泡水炒过才蓬松，8 道食谱照做"},{"id":"okara-bonito-style-flakes","source":{"anchor":"食谱三：豆渣「鲣鱼松」（石原里美设计，2～3 人份）"},"name":"豆渣鲣鱼松","slot":"anytime","remind":{"text":"直到豆渣变得松散干燥"},"effect":null,"dose":[{"value":100,"unit":"g","what":"鲜豆渣用量"},{"value":2,"unit":"大勺","what":"油用量"},{"value":1,"unit":"大勺","what":"高汤用量"},{"value":1.5,"unit":"小勺","what":"鱼露用量","derived":{"formula":"1 小勺半 小勺 = 1.5 小勺"}},{"value":0.5,"unit":"小勺","what":"盐用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}}],"steps":[{"text":"豆渣里加入红椒粉、姜黄粉，拌匀。"},{"text":"平底锅热油，放入，弱火偏中炒约 4 分钟，直到豆渣变得松散干燥。"},{"text":"加入 A，再炒约 3 分钟让它混合均匀。"},{"text":"用滤网过滤。"}],"cautions":[{"level":"info","text":"撒在喜欢的意面上像帕玛森芝士那样拌沙拉、撒在荞麦面或年糕上也都不错"}],"articlePath":"the-savvy-life-manual/food/okara.md","articleTitle":"豆渣：泡水炒过才蓬松，8 道食谱照做"},{"id":"okara-crepe","source":{"anchor":"两道甜点"},"name":"用豆渣粉做可丽饼","slot":"anytime","remind":{"text":"用豆渣粉制作可丽饼。"},"effect":null,"dose":[{"value":40,"unit":"g","what":"豆渣粉用量"},{"value":60,"unit":"g","what":"玉米淀粉用量"},{"value":2,"unit":"个","what":"鸡蛋用量"},{"value":400,"unit":"mL","what":"水用量"},{"value":40,"unit":"g","what":"砂糖用量"},{"value":40,"unit":"g","what":"黄油用量"}],"steps":[{"text":"黄油用600W 微波炉加热 20 秒做成融化黄油。"},{"text":"碗里把豆渣粉和玉米淀粉先拌匀，再加入鸡蛋、水、砂糖和融化黄油，拌匀。"},{"text":"平底锅大火烧热，薄薄抹一层油，看到冒一点烟就先用湿抹布垫一下。"},{"text":"舀一勺的面糊，弱火煎 1～2 分钟，然后翻面再煎约 1 分钟。"},{"text":"配上喜欢的配料卷起来就完成。"}],"cautions":[{"level":"info","text":"可丽饼煎制时的热锅防烫"},{"level":"info","text":"说明书建议可丽饼用豆渣粉做；除了水果，夹鸡肉、金枪鱼等咸味配料也很好吃。"}],"articlePath":"the-savvy-life-manual/food/okara.md","articleTitle":"豆渣：泡水炒过才蓬松，8 道食谱照做"},{"id":"daily-omega-3-oil","source":{"anchor":"Omega-3 怎么补？每天一茶匙亚麻籽油"},"name":"每天一茶匙亚麻籽油","slot":"anytime","remind":{"text":"每天 1 茶匙紫苏油（えごま油）或亚麻仁油（アマニ油）"},"effect":null,"dose":[{"value":1,"unit":"茶匙","what":"每日推荐量"}],"steps":[{"text":"可以直接饮用、调成沙拉酱，或加进咖啡、酸奶，撒在谷物麦片上；说明书推荐的是紫苏油（えごま油）或亚麻仁油（アマニ油），每天 1 茶匙就够。"},{"text":"加在苦味蔬菜冰沙和果汁里能抑制苦味，加在浇了牛奶的麦片、味噌汤、生蛋盖饭、冷豆腐里能引出鲜味。"}],"cautions":[{"level":"stop","text":"Omega-3 在高温下容易氧化，因此不适合用于炒或油炸食品。"},{"level":"info","text":"建议将其存放在冰箱中，以防止因光照导致的氧化。开封后请在一个月内用完。"},{"level":"stop","text":"严禁将其放入因倒入热水而变热的聚苯乙烯容器中，以免容器熔化或变质。"}],"articlePath":"the-savvy-life-manual/food/omega-3.md","articleTitle":"Omega-3 怎么补？每天一茶匙亚麻籽油"},{"id":"omega-3-food-pairings","source":{"anchor":"每天一茶匙，具体放进哪些食物"},"slot":"morning","remind":{"text":"每天 1 茶匙，按食物风味选择直接饮用或搭配"},"effect":null,"dose":[{"value":1,"unit":"茶匙","what":"每日油量"}],"steps":[{"text":"早上直接喝。"},{"text":"调成沙拉酱，或加入咖啡、酸奶。"},{"text":"撒在谷物麦片上。"},{"text":"苦味蔬菜冰沙和果汁：加 1 茶匙，有抑制苦味的效果。"},{"text":"浇了牛奶的麦片、味噌汤、生蛋盖饭、冷豆腐：加 1 茶匙，有引出鲜味的效果。"}],"articlePath":"the-savvy-life-manual/food/omega-3.md","articleTitle":"Omega-3 怎么补？每天一茶匙亚麻籽油"},{"id":"cold-infused-flavor-oil","source":{"anchor":"用油冷浸 3 天：代替酱油做出香味油"},"name":"油里冷浸 3 天做调味油","slot":"anytime","remind":{"text":"将柑橘、生姜等香味类切片后浸 3 天左右"},"effect":null,"dose":[{"value":3,"unit":"天","what":"香味类冷浸时间","approximate":true}],"duration":{"basis":"derived","sec":259200,"formula":"3 天 × 24 小时 × 60 分钟 × 60 秒 = 259200 秒"},"steps":[{"text":"柑橘、生姜等香味类：切成片后浸 3 天左右。"},{"text":"昆布等干货：直接泡就能用；昆布事先烘烤，香气出得更足。"},{"text":"建议用气味小的色拉油或米油，免得和原本想萃取的香气打架。"}],"articlePath":"the-savvy-life-manual/food/omega-3.md","articleTitle":"Omega-3 怎么补？每天一茶匙亚麻籽油"},{"id":"oil-cooking-and-omega-3-effects","source":{"anchor":"油的作用"},"name":"用油软化苦辣增鲜","slot":"anytime","remind":{"text":"用油软化苦辣味并增强鲜味；金枪鱼按 6:1 混合紫苏油与橄榄油，冷藏 1 小时"},"effect":{"text":"在一项实验中，早晚各一小勺的 Omega-3（原文「朝夕小さじ1杯」），持续一个月，许多参与者发现他们的皮肤纹理得到改善，皮肤的水分含量增加。此外，导致动脉硬化的坏胆固醇（LDL）也减少了。"},"duration":{"basis":"derived","sec":3600,"formula":"1 小时 × 60 分钟 × 60 秒 = 3600 秒"},"steps":[{"text":"油具有吸收和包裹苦味、辣味等物质的能力，能够软化强烈的味道，同时增强甜味、鲜味和咸味的体验。"},{"text":"金枪鱼：将紫苏油和橄榄油按 6:1 的比例混合，浸泡金枪鱼，放入冰箱冷藏 1 小时。"}],"cautions":[{"level":"with-doctor","text":"这是那项实验的用量（早晚各一次）；说明书给出的每日推荐量是「1 日小さじ1杯程度」，两者不是一回事。"}],"articlePath":"the-savvy-life-manual/food/omega-3.md","articleTitle":"Omega-3 怎么补？每天一茶匙亚麻籽油"},{"id":"balanced-oil-intake","source":{"anchor":"12 万人调查：油的「种类」决定死亡风险"},"name":"换着吃不同的油","slot":"anytime","remind":{"text":"把 Omega-6 与 Omega-3 的摄入比例保持为 2:1，并主动补充 Omega-3"},"effect":null,"steps":[{"text":"肉类、黄油（饱和脂肪酸）：摄取量越高，全因死亡风险上升。"},{"text":"橄榄油（以 Omega-9 为主）：摄取量越高，死亡风险下降。"},{"text":"Omega-3 与 Omega-6 搭配（鱼・亚麻籽复合油 3 份、色拉油 6 份）：下降幅度最大。"}],"cautions":[{"level":"with-doctor","text":"还有一条容易被忽略的反向提醒：针对 40～69 岁 人群的调查显示，饱和脂肪酸摄取过少同样会让脑出血、脑梗塞的风险升高——不是越少越好。"}],"articlePath":"the-savvy-life-manual/food/omega-3.md","articleTitle":"Omega-3 怎么补？每天一茶匙亚麻籽油"},{"id":"oil-for-flavor","source":{"anchor":"油到底是怎么让菜变好吃的"},"name":"用油提高菜鲜味","slot":"anytime","remind":{"text":"在拉面等菜肴中加入油，提高鲜味强度"},"effect":null,"steps":[{"text":"一项对照实验中，10 人里有 8 人觉得加油的拉面味道更浓郁；味觉传感器分析也确认了油脂能提高鲜味强度。"},{"text":"油脂会吸附并包裹住苦味、辣味，同时增强甜味、鲜味和咸味，所以「放一点油」不只是增加润滑感。"}],"cautions":[{"level":"info","text":"同时说明书提醒，油吃过量同样会增加肥胖和生活习惯病的风险。"}],"articlePath":"the-savvy-life-manual/food/omega-3.md","articleTitle":"Omega-3 怎么补？每天一茶匙亚麻籽油"},{"id":"make-sticky-potato-dough","source":{"anchor":"磨泥土豆「糯糯团」基础配方"},"name":"磨泥土豆拌油揉成团","slot":"anytime","remind":{"text":"把磨泥土豆和油拌匀，加热翻拌成团，晾至温热不烫手后尽早分块。"},"effect":null,"dose":[{"value":250,"unit":"g","what":"磨泥土豆用量"},{"value":1,"unit":"大勺","what":"食用油用量"}],"duration":{"basis":"derived","sec":420,"formula":"4 分钟 × 60 秒 + 3 分钟 × 60 秒 = 420 秒"},"steps":[{"text":"磨泥土豆和油放进耐热碗，轻轻拌匀，不要盖保鲜膜，用 500W 加热 4 分钟。"},{"text":"取出，用橡皮刮刀随意翻拌，再加热 3 分钟，搅到能聚拢成形。"},{"text":"套上保鲜膜，捏成长条，放到一旁晾至温热不烫手。晾至温热不烫手后尽早掰成小块，等久了会粘手。"}],"cautions":[{"level":"stop","text":"磨泥土豆和油放进耐热碗，轻轻拌匀，不要盖保鲜膜，用 500W 加热 4 分钟。"},{"level":"stop","text":"刚出炉很烫，小心烫伤。"},{"level":"info","text":"土豆要去皮、去芽之后再磨。想要细滑口感就用细网眼的擦丝器，同时注意别伤到手。"},{"level":"info","text":"磨好的土豆接触空气会氧化变色——在意颜色的，就动作快一点。晾至温热不烫手后尽早掰成小块，等久了会粘手。"}],"articlePath":"the-savvy-life-manual/food/potato.md","articleTitle":"土豆：冷一晚出抗性淀粉，磨泥出黏性"},{"id":"make-resistant-starch-potato","source":{"anchor":"抗性淀粉：把土豆冷藏一晚"},"slot":"anytime","remind":{"text":"土豆煮熟后粗略降温，再冷藏过夜，让部分淀粉转变为抗性淀粉。"},"effect":{"text":"冷藏处理过的那部分淀粉，就是不易消化的抗性淀粉的来源。所以抗性淀粉对肠道和便秘都有帮助。"},"dose":[{"value":3,"unit":"个","what":"土豆用量"},{"value":450,"unit":"g","what":"土豆重量"}],"steps":[{"text":"土豆去皮，切成四块。"},{"text":"用微波炉 600W 加热 5 分钟，取出后粗略降温。"},{"text":"放进约 4℃ 的冰箱冷藏一晚。"}],"articlePath":"the-savvy-life-manual/food/potato.md","articleTitle":"土豆：冷一晚出抗性淀粉，磨泥出黏性"},{"id":"mash-potato-for-starch","source":{"anchor":"磨泥：释放 8 倍黏性与双倍鲜味"},"name":"把土豆磨泥增黏提鲜","slot":"anytime","remind":{"text":"把土豆磨成泥，破坏细胞壁并释放淀粉颗粒，让口感更黏。"},"effect":{"text":"节目组用农业研究机构（农研机构）协作做的实验发现：土豆淀粉的黏度是玉米淀粉的 8 倍以上，把土豆淀粉的黏度变化曲线和红薯、玉米放在一起比较，差距一目了然。甲硫醛由土豆中的氨基酸甲硫氨酸与糖反应生成——磨过的泥因为受热更充分，检测到的甲硫醛是切成四块的 2 倍以上。"},"steps":[{"text":"破局的关键就是磨泥："},{"text":"磨过的泥受热更快、熟得更透。"},{"text":"所以只要把土豆磨成泥，焗烤、猪肉味噌汤、汉堡肉饼、红豆汤（ぜんざい）这些你本来就会做的菜，都能轻松升级。"}],"articlePath":"the-savvy-life-manual/food/potato.md","articleTitle":"土豆：冷一晚出抗性淀粉，磨泥出黏性"},{"id":"potato-calorie-satiety","source":{"anchor":"热量真相：比面包低，比米饭低一半"},"name":"减量期把土豆当主食","slot":"anytime","remind":{"text":"在减量期把土豆纳入饮食，少用油，并保持营养均衡。"},"effect":{"text":"面包 248 kcal白米 156 kcal土豆 76 kcal（约为面包的 1/3，白米的一半）澳大利亚的研究把土豆的饱腹指数和常见食物做了横向比较，结果是：土豆的数值高得遥遥领先（资料引自 European Journal of Clinical Nutrition 1995 年的常见食物饱腹指数研究）。"},"steps":[{"text":"土豆本身的热量其实非常克制土豆炖肉、炸薯条、薯饼几乎每道都是高油高热量。"},{"text":"所以别过量，营养均衡最重要。"}],"cautions":[{"level":"info","text":"土豆含糖类，和其他薯类、米饭一样会升高血糖；另外只要用油，热量就会上升。"},{"level":"info","text":"所以别过量，营养均衡最重要。"}],"articlePath":"the-savvy-life-manual/food/potato.md","articleTitle":"土豆：冷一晚出抗性淀粉，磨泥出黏性"},{"id":"make-tomato-gnocchi","source":{"anchor":"七道磨泥土豆食谱"},"name":"做番茄土豆团","slot":"anytime","remind":{"text":"把土豆团做成小圆子，煎至两面金黄，再加入番茄汁煮熟并调味。"},"effect":null,"dose":[{"value":1,"unit":"团","what":"磨泥土豆团用量"},{"value":400,"unit":"mL","what":"无盐番茄汁用量"}],"steps":[{"text":"大蒜去皮拍碎；培根切 1cm 宽。磨泥土豆团晾至温热不烫手后尽早分成一口大小、揉成小圆子。"},{"text":"平底锅倒入一半橄榄油，把小圆子两面煎到金黄。"},{"text":"把小圆子盛出，锅内补剩余橄榄油，下蒜片炒出香味，加培根和洋葱炒到洋葱变软。倒入番茄汁，中火煮约 2 分钟。"},{"text":"加盐和糖，把小圆子倒回锅中。再煮约 1 分钟盛盘，按喜好撒奶酪粉和欧芹。"}],"articlePath":"the-savvy-life-manual/food/potato.md","articleTitle":"土豆：冷一晚出抗性淀粉，磨泥出黏性"},{"id":"make-potato-miso-soup","source":{"anchor":"七道磨泥土豆食谱"},"name":"做土豆味噌汤","slot":"anytime","remind":{"text":"将磨泥土豆加入根菜汤，弱火煮至根菜变软，最后用味噌化开。"},"effect":null,"dose":[{"value":4,"unit":"大勺","what":"磨泥土豆用量"},{"value":2.5,"unit":"大勺","what":"味噌用量"},{"value":500,"unit":"mL","what":"水量"}],"steps":[{"text":"锅中放猪五花肉、萝卜、胡萝卜、牛蒡，中火翻炒，直到猪五花肉析出的油裹匀蔬菜。"},{"text":"加水和磨泥土豆，弱火煮约 10 分钟至根菜变软，最后加入味噌化开。"}],"articlePath":"the-savvy-life-manual/food/potato.md","articleTitle":"土豆：冷一晚出抗性淀粉，磨泥出黏性"},{"id":"filter-sauce-chicken","source":{"anchor":"粉状香料的最大问题，和「滤镜酱」解法"},"name":"做滤镜酱鸡腿排","slot":"anytime","remind":{"text":"做滤镜酱鸡腿排"},"effect":{"text":"用滤镜酱炒出来的菜，残留的香气约是 3 倍。"},"dose":[{"value":2,"unit":"小勺","what":"孜然粉用量"},{"value":2,"unit":"小勺","what":"红椒粉用量"},{"value":2,"unit":"小勺","what":"肉豆蔻粉用量"},{"value":2,"unit":"大勺","what":"滤镜酱用水量"},{"value":2,"unit":"块","what":"鸡腿肉用量"},{"value":2,"unit":"小勺","what":"成菜滤镜酱用量"},{"value":1,"unit":"小勺","what":"油用量"}],"steps":[{"text":"孜然粉 2 小勺、红椒粉 2 小勺、肉豆蔻粉 2 小勺、水 2 大勺拌到糊状"},{"text":"鸡腿肉撒盐。"},{"text":"油烧热的平底锅中皮朝下放入鸡腿，小火煎到皮变脆，约 7～8 分钟，再翻面煎另一面。"},{"text":"鸡腿肉熟透后，加入滤镜酱，和油一起裹匀后继续煎。"}],"cautions":[{"level":"info","text":"请注意不要吃过量香料。"}],"articlePath":"the-savvy-life-manual/food/spice.md","articleTitle":"香料：用水调成酱，香气强度从 124 涨到 360"},{"id":"filter-sauce-curry","source":{"anchor":"粉状香料的最大问题，和「滤镜酱」解法"},"name":"做甜口咖喱","slot":"anytime","remind":{"text":"做甜口咖喱"},"effect":null,"dose":[{"value":200,"unit":"g","what":"鸡肉用量"},{"value":1,"unit":"根","what":"胡萝卜用量"},{"value":1,"unit":"个","what":"洋葱用量"},{"value":2,"unit":"个","what":"土豆用量"},{"value":850,"unit":"mL","what":"水用量"},{"value":1,"unit":"大勺","what":"油用量"},{"value":115,"unit":"g","what":"咖喱块用量"},{"value":2,"unit":"大勺","what":"滤镜酱用量"}],"steps":[{"text":"孜然粉 2 小勺、红椒粉 2 小勺、肉豆蔻粉 2 小勺、水 2 大勺拌到糊状"},{"text":"鸡肉切一口大；胡萝卜去皮乱切；洋葱切 1cm 宽；土豆去皮切一口大。"},{"text":"锅中倒油，炒鸡肉。"},{"text":"加入 翻炒后加水，小火煮到蔬菜变软。"},{"text":"加入咖喱块搅匀。"},{"text":"（可选）另取滤镜酱加辣椒调匀。"},{"text":"如果用了 ，就把它加进 的锅中，再煮 2～3 分钟。"}],"cautions":[{"level":"info","text":"请注意不要吃过量香料。"}],"articlePath":"the-savvy-life-manual/food/spice.md","articleTitle":"香料：用水调成酱，香气强度从 124 涨到 360"},{"id":"super-filter-sauce","source":{"anchor":"粉状香料的最大问题，和「滤镜酱」解法"},"name":"做超级滤镜酱","slot":"anytime","remind":{"text":"制作超级滤镜酱"},"effect":null,"dose":[{"value":3,"unit":"大勺","what":"滤镜酱用量"},{"value":4,"unit":"大勺","what":"油用量"},{"value":1,"unit":"瓣","what":"蒜末用量"},{"value":1,"unit":"小勺","what":"盐用量"},{"value":1,"unit":"大勺","what":"砂糖用量"}],"duration":{"basis":"derived","sec":60,"formula":"1 分钟 × 60 秒 = 60 秒"},"steps":[{"text":"孜然粉 2 小勺、红椒粉 2 小勺、肉豆蔻粉 2 小勺、水 2 大勺拌到糊状"},{"text":"平底锅中倒油和蒜末，小火炒到出香。"},{"text":"加入滤镜酱、盐、砂糖。"},{"text":"中小火搅拌着炒约 1 分钟。"}],"cautions":[{"level":"info","text":"冷藏保存，并在 3～4 天内用完。"},{"level":"info","text":"请注意不要吃过量香料。"}],"articlePath":"the-savvy-life-manual/food/spice.md","articleTitle":"香料：用水调成酱，香气强度从 124 涨到 360"},{"id":"super-filter-sauce-noodles","source":{"anchor":"粉状香料的最大问题，和「滤镜酱」解法"},"name":"做滤镜酱拌素面","slot":"anytime","remind":{"text":"做超级滤镜酱拌素面"},"effect":null,"dose":[{"value":2,"unit":"把","what":"素面用量"},{"value":0.5,"unit":"根","what":"黄瓜用量","derived":{"formula":"1/2 根 = 0.5 根"}},{"value":4,"unit":"片","what":"紫苏用量"},{"value":1,"unit":"个","what":"嫩姜用量"},{"value":2,"unit":"大勺","what":"超级滤镜酱用量"},{"value":2,"unit":"大勺","what":"芝麻油用量"},{"value":0.5,"unit":"小勺","what":"醋用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}}],"steps":[{"text":"孜然粉 2 小勺、红椒粉 2 小勺、肉豆蔻粉 2 小勺、水 2 大勺拌到糊状平底锅中倒油和蒜末，小火炒到出香。加入滤镜酱、盐、砂糖。中小火搅拌着炒约 1 分钟。"},{"text":"黄瓜、紫苏切丝，嫩姜切薄片。"},{"text":"素面煮熟后过冷水，充分沥干后盛入碗中。"},{"text":"加入 和超级滤镜酱、芝麻油、醋，拌匀。"}],"cautions":[{"level":"info","text":"请注意不要吃过量香料。"}],"articlePath":"the-savvy-life-manual/food/spice.md","articleTitle":"香料：用水调成酱，香气强度从 124 涨到 360"},{"id":"spice-wine-ginger-pork","source":{"anchor":"香料酒：让和食也好吃的捷径"},"name":"做香料酒姜烧猪肉","slot":"anytime","remind":{"text":"做香料酒姜烧猪肉"},"effect":{"text":"它让味道变浓，还有可能有助于减盐"},"dose":[{"value":150,"unit":"g","what":"料理酒用量"},{"value":0.5,"unit":"小勺","what":"红椒粉用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":0.5,"unit":"小勺","what":"肉豆蔻粉用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":4,"unit":"片","what":"猪里脊姜烧肉片用量"},{"value":2,"unit":"小勺","what":"香料酒用量"},{"value":4,"unit":"大勺","what":"水用量"},{"value":0.5,"unit":"小勺","what":"酱油用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":2,"unit":"g","what":"砂糖用量"},{"value":2,"unit":"小勺","what":"油用量"}],"steps":[{"text":"孜然粉 少许红椒粉 1/2 小勺肉豆蔻粉 1/2 小勺料理酒（加盐型）150g把香料放进料理酒搅匀。"},{"text":"500W 微波炉加热 6 分钟。"},{"text":"A：姜蓉 1 小勺、香料酒 2 小勺、水 4 大勺、酱油 1/2 小勺、砂糖 2g先把 A 混合好。"},{"text":"猪肉切断筋络，薄薄拍上小麦粉。"},{"text":"平底锅倒油烧热，放入猪肉，中火两面煎。"},{"text":"用厨房纸吸掉油分，加入 ，大火翻炒到肉裹上浓汁。"}],"cautions":[{"level":"stop","text":"微波加热时为防溢出，请不要盖保鲜膜，使用开口较宽的容器。"},{"level":"info","text":"除了香料的效果，料理酒中的盐分也会生效，使用香料酒时请把咸味调料控制在平时用量的一半左右。"},{"level":"info","text":"效果可持续 3～4 天，冷藏保存后请尽快用完。"},{"level":"info","text":"请注意不要吃过量香料。"}],"articlePath":"the-savvy-life-manual/food/spice.md","articleTitle":"香料：用水调成酱，香气强度从 124 涨到 360"},{"id":"spice-wine-oden","source":{"anchor":"香料酒：让和食也好吃的捷径"},"name":"做香料酒关东煮","slot":"anytime","remind":{"text":"做香料酒关东煮"},"effect":{"text":"它让味道变浓，还有可能有助于减盐"},"dose":[{"value":150,"unit":"g","what":"料理酒用量"},{"value":0.5,"unit":"小勺","what":"红椒粉用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":0.5,"unit":"小勺","what":"肉豆蔻粉用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":100,"unit":"g","what":"鸡肉用量"},{"value":30,"unit":"g","what":"牛蒡用量"},{"value":50,"unit":"g","what":"胡萝卜用量"},{"value":50,"unit":"g","what":"蒟蒻用量"},{"value":50,"unit":"g","what":"莲藕用量"},{"value":300,"unit":"mL","what":"水用量"},{"value":2,"unit":"大勺","what":"香料酒用量"},{"value":2,"unit":"g","what":"日式高汤块用量"},{"value":1,"unit":"小勺","what":"砂糖用量"},{"value":0.5,"unit":"小勺","what":"酱油用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":1,"unit":"小勺","what":"油用量"}],"steps":[{"text":"孜然粉 少许红椒粉 1/2 小勺肉豆蔻粉 1/2 小勺料理酒（加盐型）150g把香料放进料理酒搅匀。"},{"text":"500W 微波炉加热 6 分钟。"},{"text":"所有食材切成易入口的大小。"},{"text":"平底锅倒油烧热，放入鸡肉，中火炒。"},{"text":"加入牛蒡、胡萝卜、莲藕、蒟蒻拌匀。"},{"text":"加水、香料酒、高汤、砂糖、酱油，小火煮 20～25 分钟。"}],"cautions":[{"level":"stop","text":"微波加热时为防溢出，请不要盖保鲜膜，使用开口较宽的容器。"},{"level":"info","text":"同上，请把咸味调料减到平时的一半左右。"},{"level":"info","text":"效果可持续 3～4 天，冷藏保存后请尽快用完。"},{"level":"info","text":"请注意不要吃过量香料。"}],"articlePath":"the-savvy-life-manual/food/spice.md","articleTitle":"香料：用水调成酱，香气强度从 124 涨到 360"},{"id":"sear-tomato-in-olive-oil","source":{"anchor":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},"name":"橄榄油煎番茄","slot":"anytime","remind":{"text":"把日本番茄切成一口大小，用橄榄油煎透，不加水煮。"},"effect":null,"dose":[{"value":1,"unit":"分钟","what":"蒜片开始变色的等待时间","approximate":true},{"value":3,"unit":"分钟","what":"番茄翻炒时长","approximate":true}],"duration":{"basis":"quote","sec":180},"steps":[{"text":"橄榄油中火加热，放厚片蒜翻炒"},{"text":"1 分钟左右蒜开始变色时保持中火，下一口大小的番茄块"},{"text":"转强火交替切、颠勺、回火，炒 3 分钟左右到「咕嘟咕嘟」的浓稠状态。"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"make-okuda-tomato-sauce","source":{"anchor":"奥田式番茄酱：油与番茄的平衡"},"slot":"anytime","remind":{"text":"做番茄酱时，把油和番茄的量配平。"},"effect":null,"dose":[{"value":400,"unit":"g","what":"番茄用量"},{"value":90,"unit":"ml","what":"橄榄油用量"},{"value":1,"unit":"瓣","what":"蒜用量"},{"value":200,"unit":"g","what":"意大利面用量"},{"value":2,"unit":"L","what":"煮面用水量"},{"value":40,"unit":"g","what":"煮面用盐量"},{"value":5,"unit":"g","what":"单独作酱汁时补加的盐量"}],"steps":[{"text":"橄榄油中火加热，放入厚片蒜翻炒。炒的时候要使用尽量深的锅，防油飞溅。"},{"text":"1 分钟左右蒜开始变色时，保持中火，下一口大小的番茄块。油会飞溅，下锅时盖上锅盖更安全。"},{"text":"转强火交替操作：切、颠勺、转回火上，让油均匀走遍每一颗番茄。下锅的瞬间能听到「啾哇」的声音，这是关键；听不到就加大火。"},{"text":"炒 3 分钟左右，达到「咕嘟咕嘟」的浓稠状态。不够浓稠：延长加热时间，或关火后前后各颠 20 秒。"},{"text":"若不配面食单独当酱汁，加热中补 5g（1 小勺）盐"},{"text":"另起一锅，2L 水加 40g 盐（盐量按水量的 2%）煮开，下意大利面煮到断生。"},{"text":"留一点面汤不要倒干，把面放进酱汁里充分混合即可。"}],"cautions":[{"level":"info","text":"橄榄油 90ml 已超出「一天推荐摄入量约 50g」的基准，注意别吃过头。"},{"level":"info","text":"面不要另外加盐"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"use-tomato-paste","source":{"anchor":"番茄膏：万能调味料"},"name":"汤里加番茄膏提味","slot":"anytime","remind":{"text":"汤或炖菜缺番茄味时加入番茄膏，稍微煮一下让它入味。"},"effect":{"text":"它既是「浓郁番茄风味」，又是「久煮不变色的红褐色」——要补足整道菜的番茄味就加它。"},"steps":[{"text":"从汤到炖菜几乎每道菜都放红色酱料，那就是番茄膏（トマトペースト）。要补足整道菜的番茄味就加它。"},{"text":"这东西稍微煮一下让它入味就行"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"make-tomato-butter-curry","source":{"anchor":"番茄膏：万能调味料"},"name":"用番茄膏煮鸡肉咖喱","slot":"anytime","remind":{"text":"用番茄膏、鸡肉和调味料同煮，关火后拌入黄油，5 分钟出锅。"},"effect":null,"dose":[{"value":200,"unit":"g","what":"鸡胸肉用量"},{"value":40,"unit":"g","what":"番茄膏用量"},{"value":2,"unit":"小勺","what":"咖喱粉用量"},{"value":2,"unit":"小勺","what":"砂糖用量"},{"value":1,"unit":"小勺","what":"盐用量"},{"value":0.5,"unit":"小勺","what":"姜用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":0.5,"unit":"小勺","what":"蒜用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":2,"unit":"小勺","what":"橄榄油用量"},{"value":200,"unit":"ml","what":"生奶油用量"},{"value":120,"unit":"ml","what":"水的用量"},{"value":2,"unit":"小勺","what":"醋用量"},{"value":20,"unit":"g","what":"黄油用量"},{"value":35,"unit":"%","what":"生奶油乳脂含量"},{"value":1.5,"unit":"分钟","what":"鸡胸肉强火炒制时长","derived":{"formula":"1 分半 = 1.5 分钟"}},{"value":3.5,"unit":"分钟","what":"加入B组后的煮制时长","derived":{"formula":"3 分半 = 3.5 分钟"}}],"duration":{"basis":"quote","sec":300},"steps":[{"text":"鸡胸肉切小丁，和 A 组材料充分拌匀。"},{"text":"煎锅倒橄榄油，强火炒 1 分半。"},{"text":"加入 B 组（黄油除外），边轻轻晃锅边继续煮 3 分半。"},{"text":"关火后拌入黄油，完成。"}],"cautions":[{"level":"info","text":"鸡肉切太大火不易熟透，务必切小。"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"make-pickled-daikon-tomato-sauce","source":{"anchor":"番茄膏：万能调味料"},"name":"腌萝卜配番茄膏酱","slot":"anytime","remind":{"text":"把大根腌后浇上番茄膏酱汁，拌匀即可。"},"effect":null,"dose":[{"value":200,"unit":"g","what":"大根用量"},{"value":2,"unit":"g","what":"大根用盐量"},{"value":40,"unit":"g","what":"番茄膏用量"},{"value":1,"unit":"大勺","what":"醋用量"},{"value":1,"unit":"小勺","what":"酱油用量"},{"value":1,"unit":"小勺","what":"芝麻油用量"},{"value":0.5,"unit":"小勺","what":"一味唐辛子用量","derived":{"formula":"1/2 小勺 = 0.5 小勺"}},{"value":0.3333333333333333,"unit":"小勺","what":"蒜蓉用量","derived":{"formula":"1/3 小勺 = 0.3333333333333333 小勺"}},{"value":0.2,"unit":"小勺","what":"C组盐用量","derived":{"formula":"1/5 小勺 = 0.2 小勺"}},{"value":1,"unit":"撮","what":"砂糖用量"},{"value":2,"unit":"大勺","what":"浇在大根上的酱汁用量"}],"duration":{"basis":"quote","sec":300},"steps":[{"text":"大根去皮、斜切小片"},{"text":"装入塑料袋，加大根重量 1% 的盐，摇匀腌 5 分钟左右。"},{"text":"碗中放 C 组全部材料，充分搅拌。"},{"text":"大根上浇 2 大勺 C 酱，充分拌匀即可。"},{"text":"除了大根，黄瓜、花椰菜、白菜等各类蔬菜都能用。"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"choose-tomato-by-stem-star","source":{"anchor":"挑番茄：看蒂部的「星星」"},"name":"看蒂部星星挑番茄","slot":"anytime","remind":{"text":"挑番茄时看蒂部的星标，白色线条越明显，番茄越甜。"},"effect":null,"steps":[{"text":"「星标（スターマーク）」：番茄蒂部像星星一样的纹路，这圈白色线条在番茄农户之间被称为「星标」。"},{"text":"这个印记浮出来得越明显，番茄就越甜。"},{"text":"维管束越粗、越清晰，说明输送过来的养分就越多。"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"cut-tomato-on-star-lines","source":{"anchor":"挑番茄：看蒂部的「星星」"},"name":"沿星标线切番茄","slot":"anytime","remind":{"text":"沿星标的线与线之间下刀，沿着蒂部那一侧切，在不让果汁流出来的状态下切开。"},"effect":null,"steps":[{"text":"维管束与蒂部相连，所以沿着星标的线与线的之间下刀——沿着蒂部那一侧切"},{"text":"就能在不让果汁流出来的状态下切开"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"eat-tomato-jelly-with-flesh","source":{"anchor":"挑番茄：看蒂部的「星星」"},"name":"连果冻一起吃番茄","slot":"anytime","remind":{"text":"吃番茄时连凝胶状果冻一起吃，保留鲜味；果冻部分足足是果肉的 3 倍。"},"effect":{"text":"所以吃的时候连果冻一起吃，鲜味才不会浪费。"},"steps":[{"text":"凝胶状的果冻部分比果肉还多，足足是果肉的 3 倍。所以吃的时候连果冻一起吃，鲜味才不会浪费。"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"use-oil-to-sear-high-moisture-tomato","source":{"anchor":"日本番茄为什么不能加水煮"},"name":"番茄不加水用油煎","slot":"anytime","remind":{"text":"日本番茄皮薄、甜、水分多，不加水煮，用橄榄油一次煎透。"},"effect":{"text":"番茄里含有的、能抑制体内活性氧的「番茄红素」，和油一起摄取，吸收率会变成 4 倍。"},"steps":[{"text":"日本番茄：为了「生吃好吃」而独立进化出三个特点——皮薄、甜、含大量水分。"},{"text":"而这三个特点，恰恰就是「下锅加水一煮就不好吃」的原因。奥田给出的解法是：用橄榄油一次煎透。"},{"text":"水分太多，需要大量的油才能骗过这些水分、平衡掉它，然后逼出番茄本身的甜。"},{"text":"油和水的不平衡被解决后，极上的番茄酱（トマトソース）就完成了。"}],"cautions":[{"level":"info","text":"油本身也是健康风险。油炸本身有负面影响"}],"articlePath":"the-savvy-life-manual/food/tomato.md","articleTitle":"番茄煮出来没味道？用橄榄油煎透 3 分钟"},{"id":"heat-to-peak-before-cooking","source":{"anchor":"蔬菜：整只蒸去苦，斜切加盐才入味"},"name":"下锅前把温度冲最高","slot":"anytime","remind":{"text":"下锅前一瞬间把温度冲到最高，并配合斜切和提前调味。"},"effect":{"text":"问题就出在这儿：温度一旦升到 80℃ 以上，这种酶就难以工作，异硫氰酸酯的生成自然被压住。"},"steps":[{"text":"所以这份说明书给的核心思路只有一句：下锅前一瞬间就把温度冲到最高。"},{"text":"在此之上，再补两刀——斜切和提前调味。"}],"articlePath":"the-savvy-life-manual/food/vegetable.md","articleTitle":"蔬菜：整只蒸去苦，斜切加盐才入味"},{"id":"steam-whole-vegetables","source":{"anchor":"技法一：整只蒸（まるごと蒸し）"},"name":"蔬菜整只蒸","slot":"anytime","remind":{"text":"蔬菜不切直接放进平底锅，加水并盖上盖子，通过蒸汽完成高温加热。"},"effect":{"text":"这样异硫氰酸酯来不及生成，蔬菜本身的甜味和鲜味反而更容易被尝出来。"},"dose":[{"value":1,"unit":"大勺","what":"蒸蔬菜的基本加水量"}],"duration":{"basis":"quote","sec":60},"steps":[{"text":"蔬菜不切直接放进平底锅，加少量水、盖上盖子，水蒸气会把整棵菜裹住，一次性完成高温加热。"},{"text":"平底锅盖紧紧盖上，把水蒸气封在锅里，让整棵蔬菜同时被加热。"},{"text":"炒菜等蒸完还要再加热：强火约 1 分钟；凉拌、焯水拌等蒸完就不再加热：强火约 2 分钟。"},{"text":"西兰花：水 1 大勺半 ＋ 强火约 2 分钟；大白菜：水 2 大勺 ＋ 强火约 2 分 30 秒。"}],"cautions":[{"level":"info","text":"这个技巧只对「会生成异硫氰酸酯的羽衣甘蓝同类」有效。"}],"articlePath":"the-savvy-life-manual/food/vegetable.md","articleTitle":"蔬菜：整只蒸去苦，斜切加盐才入味"},{"id":"keep-bitterness-slow-heat","source":{"anchor":"反向用法：这次故意留苦"},"slot":"anytime","remind":{"text":"想留住苦味时，故意弄伤蔬菜组织，再从较低温度慢慢加温。"},"effect":{"text":"从较低温度慢慢加温，让生成异硫氰酸酯的黑芥子酶不容易被抑制（失活），苦味就能留住。"},"steps":[{"text":"故意把组织弄伤，主动让异硫氰酸酯生成，把它的个性用在菜里。"},{"text":"从较低温度慢慢加温，让生成异硫氰酸酯的黑芥子酶不容易被抑制（失活），苦味就能留住。"}],"articlePath":"the-savvy-life-manual/food/vegetable.md","articleTitle":"蔬菜：整只蒸去苦，斜切加盐才入味"},{"id":"diagonal-cut-vegetables","source":{"anchor":"技法二：斜切（そぎ切り）"},"name":"蔬菜斜切留大断面","slot":"anytime","remind":{"text":"把刀斜着放进去切，保留比直切更大的断面。"},"effect":{"text":"结果显示，斜切的蔬菜连内部都更容易吸收色素水——原因就是断面变大了，调味料进到蔬菜内部变得更容易。"},"steps":[{"text":"这个做法对萝卜、胡萝卜等不容易进火候、不容易入味的蔬菜尤其推荐。"},{"text":"就算不做斜切，也尽量切出更大的断面，这是味道的关键。"}],"articlePath":"the-savvy-life-manual/food/vegetable.md","articleTitle":"蔬菜：整只蒸去苦，斜切加盐才入味"},{"id":"season-before-cooking","source":{"anchor":"技法三：调味要在下锅之前"},"name":"下锅前先腌好味","slot":"anytime","remind":{"text":"开火前把切好的蔬菜和调味料放进保存袋，摇匀让它入味。"},"effect":{"text":"这里的关键在于盐和酱油里的盐分：盐分一旦接触蔬菜，渗透压会让水分从蔬菜里跑出来；与此同时，盐等调味成分会从浓度高的外侧进入蔬菜内部，味道因此更容易渗透均匀。"},"steps":[{"text":"做法很简单：切好的蔬菜和调味料放进保存袋，摇匀让它入味就行。"},{"text":"说明书特别推荐黄瓜、洋葱这类含水量高的蔬菜。在开始做菜之前先调味，平常的蔬菜就能一下子变得入味。"},{"text":"盐分一旦接触蔬菜，渗透压会让水分从蔬菜里跑出来；与此同时，盐等调味成分会从浓度高的外侧进入蔬菜内部，味道因此更容易渗透均匀。"}],"articlePath":"the-savvy-life-manual/food/vegetable.md","articleTitle":"蔬菜：整只蒸去苦，斜切加盐才入味"},{"id":"sit-still-for-cat-approach","source":{"anchor":"让猫走过来：四种方法实测"},"name":"静坐等猫靠近","slot":"anytime","remind":{"text":"今天保持静坐不动，等猫靠近。"},"effect":{"text":"静坐着不动3 分钟内靠近的猫数7 只"},"steps":[{"text":"静坐着不动人和猫相处的基本姿势"}],"cautions":[{"level":"info","text":"时间段和猫当时的状态都可能影响结果所以这四个数字是当次测量的记录，不是能照搬的定论。"}],"articlePath":"the-savvy-life-manual/life-hacks/cat.md","articleTitle":"猫的说明书：静坐最有效，慢眨眼按 3 秒"},{"id":"slow-blink-non-hostile-signal","source":{"anchor":"慢慢眨眼：猫的「我没有敌意」"},"name":"对猫慢慢眨眼示好","slot":"anytime","remind":{"text":"今天对着猫慢慢眨眼，表达没有敌意和放松。"},"effect":{"text":"人缓慢地眨眼，猫会回你一个眨眼。"},"steps":[{"text":"慢慢的眨眼，是告诉对方「我没有敌意、我很放松」的信号"}],"cautions":[{"level":"info","text":"确实有猫会回眨，但反应不大的更多"}],"articlePath":"the-savvy-life-manual/life-hacks/cat.md","articleTitle":"猫的说明书：静坐最有效，慢眨眼按 3 秒"},{"id":"ultra-slow-blink-four-steps","source":{"anchor":"超慢眨眼的四步做法"},"slot":"anytime","remind":{"text":"今天按步骤慢慢眨眼，在猫放松时做，并且不要死盯猫眼。"},"effect":{"text":"这样反复下去，比较容易奏效。"},"dose":[{"value":3,"unit":"秒","what":"闭眼到重新睁开的往返时长"},{"value":3,"unit":"回","what":"慢慢眨眼的每轮次数"},{"value":1,"unit":"分钟","what":"整个慢慢眨眼的控制时长","approximate":true}],"duration":{"basis":"quote","sec":60},"steps":[{"text":"速度：一次往返 3 秒。从闭眼到重新睁开算一次、算 3 秒。"},{"text":"先把视线引过来。让猫看着你，办法就是叫它的名字。"},{"text":"次数：连做 3 回。这样反复下去，比较容易奏效。"},{"text":"尽量在它放松的时候做反面例子是玩玩具的时候和快到饭点的时候看着要睡的猫不要做。"}],"cautions":[{"level":"stop","text":"一旦觉得猫的心情变差，马上停。"},{"level":"stop","text":"不要一边眨眼一边死盯着猫的眼睛看，它可能把这理解成威吓。书里提到，确实有猫会因此哈气、抓人、甚至扑上来咬人。"}],"articlePath":"the-savvy-life-manual/life-hacks/cat.md","articleTitle":"猫的说明书：静坐最有效，慢眨眼按 3 秒"},{"id":"keep-cat-fully-indoors","source":{"anchor":"完全室内饲养，和流浪猫的问题"},"name":"尽量完全室内养猫","slot":"anytime","remind":{"text":"今天确认家里能否提供完全室内饲养的环境。"},"effect":{"text":"完全不出门的猫，寿命更长"},"steps":[{"text":"所以养猫前要确认：家里是不是真能提供完全室内饲养的环境，然后尽量别让猫出去。"},{"text":"然后尽量别让猫出去。"},{"text":"万一养不下去了，先自己动手给它找新主人；实在找不到，再去问行政部门或救助团体"}],"cautions":[{"level":"info","text":"出门则意味着生病和因交通事故受伤的风险都更高。"},{"level":"stop","text":"但责任始终在饲主身上——绝对不要弃养"}],"articlePath":"the-savvy-life-manual/life-hacks/cat.md","articleTitle":"猫的说明书：静坐最有效，慢眨眼按 3 秒"},{"id":"portable-toilet-preparation","source":{"anchor":"便携厕所：买多少、怎么用"},"name":"备好便携厕所","slot":"anytime","remind":{"text":"震后第一时间启用便携厕所用量按说明书估算"},"effect":null,"dose":[{"value":5,"unit":"次","what":"一般人每天排泄次数"},{"value":15,"unit":"次","what":"每人至少备用的便携厕所次数"},{"value":3,"unit":"天","what":"建议备用量覆盖的天数"}],"steps":[{"text":"吸收片型：让排泄物吸附在薄片上凝固剂型：用特殊粉末把排泄物凝固成形"},{"text":"排泄次数因人而异，请按自己的情况增减"}],"articlePath":"the-savvy-life-manual/life-hacks/disaster-preparedness.md","articleTitle":"地震后别冲水？便携厕所 + 171 留言"},{"id":"coagulant-portable-toilet","source":{"anchor":"便携厕所：买多少、怎么用"},"slot":"anytime","remind":{"text":"凝固剂型便携厕所按三步使用：给便器和座圈各套一层袋、倒整整一包凝固剂再排泄、扎紧袋口再装进除臭袋存放与丢弃。"},"effect":null,"dose":[{"value":1,"unit":"包","what":"每次排泄使用的凝固剂量"}],"steps":[{"text":"给便器和座圈各套一层袋防污水袋：把座圈抬起，套在便器上接便袋：把座圈放下，套在座圈上"},{"text":"倒整整一包凝固剂，然后排泄大便也要用凝固剂"},{"text":"先把袋子扎紧，再装进除臭袋扎好存放"},{"text":"没有除臭袋，就放进带盖的箱子里，别让气味漏出来"}],"cautions":[{"level":"info","text":"加凝固剂的时机因产品而异，请照自家说明书"},{"level":"info","text":"废弃一般属于可燃垃圾，但各自治体规定不同，务必确认"},{"level":"stop","text":"用过的便携厕所不要囤积——堆积会成为传染病的源头，尽量频繁处理"}],"articlePath":"the-savvy-life-manual/life-hacks/disaster-preparedness.md","articleTitle":"地震后别冲水？便携厕所 + 171 留言"},{"id":"disaster-message-record","source":{"anchor":"灾害留言电话 171"},"name":"灾害留言拨 171","slot":"anytime","remind":{"text":"要留言就拨 171按 1 录音不用等真出事"},"effect":null,"steps":[{"text":"拨打 171"},{"text":"选择「录音」——语音提示为：按 1 录音、按 2 收听、按 3 用密码录音、按 4 用密码收听（在意隐私才需要设密码）"},{"text":"输入对方电话号码（手机、座机都可以）"},{"text":"在受灾地区的人，请输入自己家的号码想联系其他受灾地区的人，请从区号开始输入"},{"text":"选择推送式／拨号式——推送式电话再按数字 1，拨号式则直接等待；不知道也什么都不用按"},{"text":"录音，按语音提示进行，记得报上姓名"},{"text":"事先和家人商量好「谁的号码留哪一条留言」"},{"text":"不用等真出事每月 1 日和 15 日都可以正常体验，网页版 web171 同样可用"}],"articlePath":"the-savvy-life-manual/life-hacks/disaster-preparedness.md","articleTitle":"地震后别冲水？便携厕所 + 171 留言"},{"id":"disaster-message-listen","source":{"anchor":"灾害留言电话 171"},"slot":"anytime","remind":{"text":"拨打 171按 2 收听"},"effect":null,"steps":[{"text":"拨打 171"},{"text":"前四步和上面一样，区别只在第 2 步按 2（收听）"},{"text":"对方当初录下留言时使用的号码"},{"text":"最后按提示选择并播放留言（有多个留言时需逐个选择）"}],"articlePath":"the-savvy-life-manual/life-hacks/disaster-preparedness.md","articleTitle":"地震后别冲水？便携厕所 + 171 留言"},{"id":"altruistic-disaster-preparedness","source":{"anchor":"利他心平时用，才救得了命"},"slot":"anytime","remind":{"text":"开一次家庭会议把应急食品当礼物送出去固定家具"},"effect":null,"steps":[{"text":"开一次家庭会议：确认避难时的集合地点和联络方式"},{"text":"把应急食品当礼物送出去：对方得到的是一份准备，收到的人防灾意识也会提高"},{"text":"固定家具重要的人可能被家具压住"}],"articlePath":"the-savvy-life-manual/life-hacks/disaster-preparedness.md","articleTitle":"地震后别冲水？便携厕所 + 171 留言"},{"id":"post-earthquake-no-flushing","source":{"anchor":"地震后别冲水：马桶会「逆流」"},"name":"地震后改用便携厕所","slot":"anytime","remind":{"text":"地震后不要冲马桶试水，改用便携厕所。"},"effect":null,"steps":[{"text":"地震之后，不要再抱任何「冲一下试试」的念头"},{"text":"震后直接改用便携厕所"}],"cautions":[{"level":"stop","text":"第 4 次冲水时，水从 1 楼的马桶里喷了出来"},{"level":"info","text":"这个现象在 1 楼以上都可能发生，不是只有高层才会中招"},{"level":"info","text":"排污管同样走地下污水还有可能从破损处渗漏"}],"articlePath":"the-savvy-life-manual/life-hacks/disaster-preparedness.md","articleTitle":"地震后别冲水？便携厕所 + 171 留言"},{"id":"avoid-retaining-restricting-intake","source":{"anchor":"比断水更危险的，是硬憋和少吃"},"slot":"anytime","remind":{"text":"马桶冲不了水时为了少排泄而硬憋少吃"},"effect":null,"steps":[{"text":"为了少排泄而硬憋少吃"},{"text":"而为了减少排泄次数，她们尽量不喝水、不吃东西地生活"},{"text":"震后直接改用便携厕所"}],"cautions":[{"level":"info","text":"长时间保持同一个姿势、水和食物摄入严重不足，会让血液凝固形成血栓"},{"level":"info","text":"血栓一旦堵住肺，就会引发呼吸困难或猝死"}],"articlePath":"the-savvy-life-manual/life-hacks/disaster-preparedness.md","articleTitle":"地震后别冲水？便携厕所 + 171 留言"},{"id":"ac-professional-internal-cleaning","source":{"anchor":"空调：霉菌最多的不是滤网"},"slot":"anytime","remind":{"text":"委托专业业者清洗空调内部"},"effect":{"text":"吹出的霉菌减少比例专业人员做内部清洗约 80%"},"steps":[{"text":"内部清洗是专业活。没有专门技术的人自己拆洗，有可能导致空调故障，请务必委托专业业者。"}],"cautions":[{"level":"stop","text":"没有专门技术的人自己拆洗，有可能导致空调故障"}],"articlePath":"the-savvy-life-manual/life-hacks/mold-2026.md","articleTitle":"霉菌 2026 新常识：空调、浴室与洗衣机"},{"id":"ac-start-with-ventilation","source":{"anchor":"空调：霉菌最多的不是滤网"},"name":"开空调先通风换气","slot":"anytime","remind":{"text":"使用空调时，开头先通风换气"},"effect":{"text":"和刚开机运行时相比，运行 10 分钟之后霉菌数量大幅下降。"},"duration":{"basis":"quote","sec":600},"steps":[{"text":"用空调的时候，开头几分钟先通风换气，就能把大量霉菌排到室外。"}],"articlePath":"the-savvy-life-manual/life-hacks/mold-2026.md","articleTitle":"霉菌 2026 新常识：空调、浴室与洗衣机"},{"id":"bathroom-ceiling-mold-cleaning","source":{"anchor":"浴室：先看天花板"},"name":"清洁浴室天花板霉菌","slot":"anytime","remind":{"text":"重点清洁天花板上的霉菌"},"effect":null,"dose":[{"value":2,"unit":"个月","what":"天花板除霉频率"}],"steps":[{"text":"准备含氯（氯系）的除霉剂。"},{"text":"在长柄拖把上缠一条毛巾，把除霉剂适量喷在上面。"},{"text":"擦到天花板的每一个角落，不留遗漏。"},{"text":"擦完后最后再用水擦一遍、然后擦干，收工。"}],"cautions":[{"level":"stop","text":"绝对不要把含氯洗涤剂直接朝高于眼睛的位置喷。"},{"level":"stop","text":"注意别让药剂滴落或飞溅"},{"level":"info","text":"为了保护眼睛和口鼻，请戴眼镜和口罩，并在保持通风的条件下操作。"}],"articlePath":"the-savvy-life-manual/life-hacks/mold-2026.md","articleTitle":"霉菌 2026 新常识：空调、浴室与洗衣机"},{"id":"bathroom-fumigation-mold-prevention","source":{"anchor":"浴室：先看天花板"},"name":"够不着时用熏蒸除霉剂","slot":"anytime","remind":{"text":"够不着天花板时，使用熏蒸型除霉剂"},"effect":{"text":"连手够不到的天花板霉菌也能预防。"},"dose":[{"value":2,"unit":"个月","what":"熏蒸型除霉剂使用频率"}],"steps":[{"text":"放在地面使用"},{"text":"靠含有防霉成分的烟扩散到各个角落"}],"cautions":[{"level":"info","text":"不同产品有差异"}],"articlePath":"the-savvy-life-manual/life-hacks/mold-2026.md","articleTitle":"霉菌 2026 新常识：空调、浴室与洗衣机"},{"id":"washer-drum-mold-cleaning","source":{"anchor":"洗衣机：霉会沾到别的衣服上"},"slot":"anytime","remind":{"text":"用洗衣槽专用含氯洗涤剂清洁洗衣槽"},"effect":null,"dose":[{"value":3,"valueMax":4,"unit":"周","what":"洗衣槽清洁间隔"}],"steps":[{"text":"洗了很多次、衣服上那股味道还在，就要怀疑是霉菌。"},{"text":"对策是用「洗衣槽专用」的含氯洗涤剂做一次清洁，每 3～4 周做 1 次比较有效。"},{"text":"不同机型可能不能使用，所以请先确认自家洗衣机的说明书。"}],"cautions":[{"level":"info","text":"不同机型可能不能使用，所以请先确认自家洗衣机的说明书。"},{"level":"with-doctor","text":"哮喘患者、霉菌过敏者、患有肺部或支气管疾病的人——这三类人身上的病有可能被霉菌加重，需要格外注意。说明书要求：具体请咨询自己的医生。"}],"articlePath":"the-savvy-life-manual/life-hacks/mold-2026.md","articleTitle":"霉菌 2026 新常识：空调、浴室与洗衣机"},{"id":"mold-safety-triage","source":{"anchor":"墙上发霉怎么办？先判断能不能自己处理"},"name":"先判断霉斑能不能自己处理","slot":"anytime","remind":{"text":"先判断霉斑性质，再决定怎么处理。"},"effect":null,"steps":[{"text":"先判断霉斑性质，再决定怎么处理。"},{"text":"关窗喷酒精等于把孢子锁在屋里，必须开窗对流"},{"text":"戴 N95 或以上口罩、护目镜和手套操作"},{"text":"霉斑面积很大（如整面墙或一整块天花板）、呈黑色或绿色、反复在同一位置复发、墙体松软开裂、或霉味扩散到相邻房间的，直接找专业人员，不要自行处理。"}],"cautions":[{"level":"stop","text":"酒精要在周围没有明火的状态下使用，并保持换气、戴口罩"},{"level":"with-doctor","text":"有肺部疾病、哮喘或过敏体质的人，请先咨询自己的医生再动手"},{"level":"info","text":"材质不同可能出现污渍或褪色，请先在不显眼的地方试用"},{"level":"info","text":"（第 条的具体尺寸与面积标准是通行的一般性判断，说明书本身没有给出；说明书支持的是「快擦擦不干净、过一阵又会再长出来」这个判断。）"}],"articlePath":"the-savvy-life-manual/life-hacks/mold.md","articleTitle":"墙上发霉怎么办？先判断能不能自己处理"},{"id":"mold-alcohol-removal","source":{"anchor":"除霉方法：酒精消毒四步"},"slot":"anytime","remind":{"text":"用约 70% 的酒精喷洒发霉区域，用湿透的抹布或毛巾压住或包上保鲜膜，放置至少 1 分钟再擦拭。"},"effect":null,"dose":[{"value":70,"unit":"%","what":"酒精浓度","approximate":true},{"value":1,"unit":"分钟","what":"酒精按压后的最短放置时间"}],"duration":{"basis":"derived","sec":60,"formula":"1 分钟 × 60 秒/分钟 = 60 秒"},"steps":[{"text":"先开窗通风，保持空气流通——密闭空间里喷酒精只会让孢子弥漫全屋。"},{"text":"戴手套和口罩，使用浓度约 70% 的酒精喷洒在发霉区域。"},{"text":"用湿透的抹布或毛巾压在上面，以防止酒精过快挥发。"},{"text":"放置 1 分钟以上再擦拭。"}],"cautions":[{"level":"info","text":"以上是轻中度霉斑的做法。"},{"level":"stop","text":"如果霉斑呈黑色或绿色、或反复在同一位置复发，材料很可能已经大面积受侵，应请专业机构处理或更换受潮部分"},{"level":"info","text":"对于顽固的霉菌，可以重复以上步骤多次。"}],"articlePath":"the-savvy-life-manual/life-hacks/mold.md","articleTitle":"墙上发霉怎么办？先判断能不能自己处理"},{"id":"mold-furniture-gap","source":{"anchor":"家具发霉：留一道缝防复发"},"slot":"anytime","remind":{"text":"在家具与墙壁、地板之间留出至少 4 厘米的缝隙。"},"effect":null,"dose":[{"value":4,"unit":"厘米","what":"家具与墙壁、地板之间的最小缝隙"}],"steps":[{"text":"为防止霉菌生长，建议在家具与墙壁、地板之间留出缝隙。"},{"text":"室内湿度 80% 以上就容易长霉"},{"text":"在雨季和气温较低的日子，家具背面容易因轻微的温差引起凝露现象，从而增加发霉的风险。"},{"text":"如果无法在家具和地板之间留出间隙，家具与墙壁之间的间隙同样有效。"}],"cautions":[{"level":"info","text":"家具背后积的霉会同时成为异味来源，还会沾到衣物上。"}],"articlePath":"the-savvy-life-manual/life-hacks/mold.md","articleTitle":"墙上发霉怎么办？先判断能不能自己处理"},{"id":"daily-acupressure-when-pain-free","source":{"anchor":"穴位：痛的时候按，其实已经晚了一步"},"name":"不痛时提拉穴位","slot":"anytime","remind":{"text":"不痛、没有症状时也每天按穴位"},"effect":{"text":"对 20 名偏头痛患者做了 8 周刺激发现神经活动发生改变的区域，很多都跟疼痛有关大脑从「对痛过度敏感」的状态，变成了「疼痛被控制住」的状态"},"steps":[{"text":"在完全不痛、也没有症状的时候也按，才能把穴位的效果拉到最大"},{"text":"在不痛的时候反复给刺激，大脑会学会「就算有刺激也是安全的」，兴奋随之被镇住，神经的工作方式也就变了"},{"text":"痛的时候按——刺激穴位让血流上升，血液把肌肉里堆积的老废物冲走，于是痛感缓解"}],"cautions":[{"level":"info","text":"力度只要「痛但舒服」的程度。"},{"level":"stop","text":"按得太重可能适得其反，产生反效果"},{"level":"with-doctor","text":"穴位不能治好所有病和所有症状。说明书要求和西医好好配合，把它当成保持健康的助力"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"headache-acupoint-shortlist","source":{"anchor":"穴位：痛的时候按，其实已经晚了一步"},"name":"头痛时提拉这 7 个穴位","slot":"anytime","remind":{"text":"提拉穴位中，百会、太阳、上星、风池、攒竹、完骨、神门已知对头痛也有效"},"effect":null,"steps":[{"text":"书里给出一张由东京有明医疗大学教授、针灸师安野富美子监修的「提拉」穴位表，共 12 个，其中用红色标出的 7 个是已知对头痛也有效"},{"text":"已知对头痛也有效百会、太阳、上星、风池、攒竹、完骨、神门"},{"text":"其余 5 个颊车、翳风、肺、巨髎、颧髎"}],"cautions":[{"level":"info","text":"力度只要「痛但舒服」的程度。"},{"level":"with-doctor","text":"穴位不能治好所有病和所有症状。说明书要求和西医好好配合，把它当成保持健康的助力"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"morning-hegu","source":{"anchor":"三个想每天都按的穴位"},"name":"早上按合谷醒神","slot":"morning","remind":{"text":"早上合谷醒神、清爽"},"effect":null,"steps":[{"text":"合谷拇指和食指的骨交叉处、偏向食指的那个凹陷"}],"cautions":[{"level":"info","text":"力度只要「痛但舒服」的程度。"},{"level":"with-doctor","text":"穴位不能治好所有病和所有症状。说明书要求和西医好好配合，把它当成保持健康的助力"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"daytime-baihui","source":{"anchor":"三个想每天都按的穴位"},"name":"中午按头顶百会穴提集中力","slot":"daytime","remind":{"text":"中午百会集中力提升"},"effect":null,"steps":[{"text":"百会两耳最高点连成的线，与鼻梁中线的交汇处"}],"cautions":[{"level":"info","text":"力度只要「痛但舒服」的程度。"},{"level":"with-doctor","text":"穴位不能治好所有病和所有症状。说明书要求和西医好好配合，把它当成保持健康的助力"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"evening-neiguan","source":{"anchor":"三个想每天都按的穴位"},"name":"晚上按手腕内关穴助眠","slot":"evening","remind":{"text":"晚上内关安睡；对恶心、胃痛也有效"},"effect":null,"steps":[{"text":"内关手腕横纹往里约三指宽（图中标注「指幅 3 本分」）"}],"cautions":[{"level":"info","text":"力度只要「痛但舒服」的程度。"},{"level":"with-doctor","text":"穴位不能治好所有病和所有症状。说明书要求和西医好好配合，把它当成保持健康的助力"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"wind-pool-neck-shoulder","source":{"anchor":"头痛专门穴：风池，以及两条别踩的线"},"name":"按风池穴","slot":"anytime","remind":{"text":"按风池，它对颈部僵硬和肩部僵硬也有效"},"effect":null,"steps":[{"text":"风池后脑勺、发际线附近的凹陷处"}],"cautions":[{"level":"info","text":"力度只要「痛但舒服」的程度。"},{"level":"stop","text":"就算怎么都不舒服的时候，也别下死手按得太重可能适得其反，产生反效果"},{"level":"with-doctor","text":"穴位不能治好所有病和所有症状。说明书要求和西医好好配合，把它当成保持健康的助力"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"shake-chicken-breast","source":{"anchor":"鸡胸肉：袋揉的损耗，以及更好的办法"},"name":"摇匀腌鸡胸肉","slot":"anytime","remind":{"text":"用沙沙摇腌鸡胸肉，牛奶和盐先混匀，装袋灌满空气后摇，再加热"},"effect":{"text":"全程不揉水分和鲜味成分不会被挤出去牛奶能均匀地走遍全身"},"dose":[{"value":300,"unit":"克","what":"鸡胸肉每盒约用量"},{"value":3,"unit":"大勺","what":"牛奶用量"},{"value":1.5,"valueMax":3,"unit":"克","what":"盐用量"}],"duration":{"basis":"derived","sec":60,"formula":"1 分钟 × 60 秒/分钟 = 60 秒"},"steps":[{"text":"鸡胸肉 1 盒（约 300g）牛奶 3 大勺盐 1.5～3g"},{"text":"先把牛奶和盐放进袋子里混匀"},{"text":"鸡肉放进袋中，把空气尽量灌满，然后封好袋口"},{"text":"沙沙摇 1 分钟"},{"text":"摇完就照平常烤或炸即可，想更嫩就先彻底加热熟透。"}],"cautions":[{"level":"info","text":"盐同时负责调味，按自己口味调整"},{"level":"info","text":"想更嫩就先彻底加热熟透"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"bag-knead-vs-shake","source":{"anchor":"鸡胸肉：袋揉的损耗，以及更好的办法"},"name":"用摇代替袋揉","slot":"anytime","remind":{"text":"鸡胸肉用晃而不是袋揉，避免把肉里的汁水挤出去"},"effect":{"text":"袋揉比手揉少 13%。每 100g 鸡胸肉吸收的牛奶量手揉9.1g袋揉7.9g相对手揉的吸收量沙沙摇94%"},"steps":[{"text":"袋揉相当于在揉肉，会施加力量，把肉里的汁水挤出去"},{"text":"做法就是往袋里灌满空气，然后晃。仅此而已。全程不揉"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"bag-seasoning-menu","source":{"anchor":"鸡胸肉：袋揉的损耗，以及更好的办法"},"name":"在袋子里一次调味","slot":"anytime","remind":{"text":"调味也在袋子里一次完成，按固定步骤操作"},"effect":null,"dose":[{"value":300,"unit":"克","what":"每份鸡胸肉约用量"},{"value":1,"unit":"大勺","what":"玉米淀粉用量"}],"steps":[{"text":"A 辣酱B 紫苏粉C 青海苔D 橘子酱E 蒜香蛋黄酱"},{"text":"辣酱 2 小勺、蒜蓉 1 小勺、酱油 1 小勺紫苏粉 1 小勺、姜蓉 1 小勺、紫苏粉少许（加热后按口味加）青海苔 2 小勺、酱油 1 小勺橘子酱 1 大勺半、酱油 2 小勺蛋黄酱 1 大勺、蒜蓉 1 小勺、酱油 1 小勺"},{"text":"先做沙沙摇"},{"text":"往袋里加调味料摇匀"},{"text":"再加 1 大勺玉米淀粉摇匀"},{"text":"取出加热（烤、炸都行）"}],"cautions":[{"level":"info","text":"盐同时负责调味，按自己口味调整"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"milk-meat-substitutions","source":{"anchor":"鸡胸肉：袋揉的损耗，以及更好的办法"},"name":"按问答换奶换肉","slot":"anytime","remind":{"text":"换奶或换肉时按问答选择"},"effect":null,"steps":[{"text":"低脂奶：脂肪含量越少，吸收量越有往下走的趋势"},{"text":"豆奶和牛奶一样含谷氨酸牛奶过敏的人可以考虑用豆奶"},{"text":"脂肪少的猪肉里脊这类推荐"},{"text":"鱼类没有确认到效果"}],"articlePath":"the-savvy-life-manual/life-hacks/picks-100.md","articleTitle":"精选修订版：穴位与鸡胸肉的新结论"},{"id":"measure-personal-pillow-height","source":{"anchor":"在家量出属于自己的高度"},"slot":"anytime","remind":{"text":"按性别取基准高度：男性 7.5cm、女性 6.0cm，在平时睡觉的地方按仰卧、侧卧、翻身三种姿势逐一确认"},"effect":null,"dose":[{"value":7.5,"unit":"cm","what":"男性基准高度"},{"value":6,"unit":"cm","what":"女性基准高度"},{"value":7,"valueMax":8.5,"unit":"cm","what":"男性容许区间"},{"value":5.5,"valueMax":7,"unit":"cm","what":"女性容许区间"}],"steps":[{"text":"不用买任何东西，一张玄关垫加一条毛巾毯就能当量具。玄关垫 1 张：厚度约 1cm、绒毛短而硬的款式，尺寸约 60cm × 90cm。选它的理由是高度可调、且硬度足以维持高度。"},{"text":"就在你平时睡觉的地方。床垫的硬度不同，身体下陷的深度也不同——在自己的床上量，才有参考价值。"},{"text":"把玄关垫折成三折。把折痕压实，高度才不会走形。叠上折好的毛巾毯。毛巾毯要做成蛇腹折（风琴折），这样最上面一层能一张一张翻下来，高度特别好调。"},{"text":"用手压下去时的高度，做成——男性 7.5cm、女性 6.0cm。这就是基准高度，之后再按自己的体型微调。"},{"text":"枕头填到肩膀被顶到的程度，把头稳稳托在枕上。呼吸不能费力枕的角不能硌到后脑勺不能发硬"},{"text":"双手在胸前交叉，身体转向侧面。此时让下侧肩膀略微向前，不要把肩膀死死压在身下。肩部没有压迫感下巴、鼻子、额头连成的线，与床面平行"},{"text":"屈膝，左右各转一次确认。翻身是否顺畅肩和腰能否同时翻转"}],"cautions":[{"level":"info","text":"这是印刷品，受打印环境影响会有误差，请用自己手边的尺子复核。"},{"level":"info","text":"如果换了之后高度和硬度都变了，觉得不习惯，请先坚持两周。"},{"level":"with-doctor","text":"身体疼痛的原因并不全在枕头。疼痛强烈等情况，请就近就诊整形外科。"}],"articlePath":"the-savvy-life-manual/life-hacks/pillow.md","articleTitle":"枕头买多高？男性 7.5cm、女性 6.0cm"},{"id":"use-cool-pillow","source":{"anchor":"专家推荐的补救办法"},"name":"用凉枕给头部降温","slot":"evening","remind":{"text":"给头降温，或选用透气性好的材料"},"effect":null,"steps":[{"text":"所以要给头降温。市售的冰枕、水枕，或者拧湿后冻硬的毛巾都可以用。"},{"text":"选用透气性好的材料同样有效：荞麦壳、纤维这类透气材料，能防止热量积聚在枕内。"}],"cautions":[{"level":"info","text":"医院可诊断的睡眠障碍有 60 种以上。想改善睡眠质量，请把枕头以外的因素也一并考虑。"}],"articlePath":"the-savvy-life-manual/life-hacks/pillow.md","articleTitle":"枕头买多高？男性 7.5cm、女性 6.0cm"},{"id":"use-hug-pillow","source":{"anchor":"专家推荐的补救办法"},"name":"打鼾的人抱枕侧睡","slot":"evening","remind":{"text":"抱枕特别推荐给打鼾的人和孕妇，可在侧睡时使用"},"effect":null,"steps":[{"text":"侧睡时抱枕能带来这些好处："},{"text":"气道开阔，更容易呼吸"},{"text":"身体承受的压力分散，肩和腰的负担减轻"}],"segments":[{"id":"pregnant-hug-pillow","when":["pregnant"],"action":{"text":"特别推荐给孕妇使用抱枕"}}],"articlePath":"the-savvy-life-manual/life-hacks/pillow.md","articleTitle":"枕头买多高？男性 7.5cm、女性 6.0cm"},{"id":"stabilize-head-and-neck","source":{"anchor":"枕头唯一而重要的功能"},"name":"选枕头先稳住头颈","slot":"anytime","remind":{"text":"挑枕头时，以能稳住头和脖子为首要标准"},"effect":null,"steps":[{"text":"枕头最首要的作用只有一个：稳住头和脖子。"},{"text":"用与自己合适高度的枕头，能减少神经上多余的负荷，而这被认为与头痛、颈部疼痛、肩僵硬相连。"}],"cautions":[{"level":"stop","text":"如果枕头不合适，反而会给脖子增加负担，进而引发疼痛。"}],"articlePath":"the-savvy-life-manual/life-hacks/pillow.md","articleTitle":"枕头买多高？男性 7.5cm、女性 6.0cm"},{"id":"avoid-pillow-too-high-or-low","source":{"anchor":"枕头的陷阱：「合适」不等于「高」"},"name":"枕头别太高也别太低","slot":"anytime","remind":{"text":"太高不行，太低也不行。"},"effect":null,"steps":[{"text":"太高不行，太低也不行。"}],"cautions":[{"level":"stop","text":"枕太高：实际查看那些一直用「过高的枕头」的人的 MRI，可以看到椎间盘突出并压迫神经。节目把这种状态命名为「枕ヘルニア」（枕疝；说明书后文也写作「首のヘルニア」）。"},{"level":"stop","text":"枕太低：韧带松弛，同样有可能压迫神经。"},{"level":"info","text":"颈部椎间盘突出的原因，也包括老化等枕头以外的因素。"}],"articlePath":"the-savvy-life-manual/life-hacks/pillow.md","articleTitle":"枕头买多高？男性 7.5cm、女性 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日，现已结束。加赠比例必须以你查询时的官方活动页为准不要照搬下面的数字。"},{"level":"stop","text":"不要在闲鱼/淘宝购买航空类积分多数积分体系的积分不可转让、不可继承，买来的积分来源不明，可能导致账户被冻结或兑换被拒。"},{"level":"info","text":"同时看清是否要求兑换后乘坐同一航司。"},{"level":"info","text":"同时注意：部分活动要求非首次添加受益人、或需满足一定乘机记录才即时生效。"}],"articlePath":"the-savvy-life-manual/life-hacks/traffic.md","articleTitle":"机票、接送机和火车票怎么买更省？"},{"id":"choose-airport-transfer-service","source":{"anchor":"接送机"},"name":"比较接送机与打车","slot":"anytime","remind":{"text":"没有官方接送机权益时，比较接送机服务与打车价格，并先确认联系渠道。"},"effect":null,"steps":[{"text":"高峰和夜间时段通常比打车便宜白天的打车费用也基本与接送机持平高峰或夜间时段打车往往更贵，而专车服务的体验也更稳定。"},{"text":"务必确认司机通过你预留的手机号与你联系"},{"text":"优先选择能提供车牌号、司机信息的商家，下单前先确认接送时段与车型。"}],"cautions":[{"level":"info","text":"务必确认司机通过你预留的手机号与你联系深夜联系不上，容易接错人或彼此错过。"}],"articlePath":"the-savvy-life-manual/life-hacks/traffic.md","articleTitle":"机票、接送机和火车票怎么买更省？"},{"id":"buy-train-tickets-with-official-waitlist","source":{"anchor":"火车购票"},"name":"用官方候补买火车票","slot":"anytime","remind":{"text":"优先使用铁路官方候补，提交后及时支付，并用官方 App 查询相邻车站。"},"effect":null,"steps":[{"text":"起售即显示候补，通常说明这一区段确实没放票，但仍有后续机会——关键是第一时间提交候补并第一时间支付候补按支付时间排位。"},{"text":"候补和刷票不冲突，建议同时进行保持耐心直到截止时间。"},{"text":"用官方 App 的多站查询把相邻车站加进来一起看，常常能多出一段可用票源。"},{"text":"车次列表中蓝色的车次才支持选上下铺。"}],"cautions":[{"level":"stop","text":"不建议使用第三方抢票软件"},{"level":"stop","text":"需要把账号凭证交给第三方，存在信息泄露与账号异常风险，且不保证出票。"}],"articlePath":"the-savvy-life-manual/life-hacks/traffic.md","articleTitle":"机票、接送机和火车票怎么买更省？"},{"id":"feynman-technique-overview","source":{"anchor":"学了很久还是讲不清楚？用费曼学习法讲给别人听"},"name":"用费曼法讲给别人听","slot":"anytime","remind":{"text":"用能不能讲给别人听来检验是否真正理解"},"effect":null,"steps":[{"text":"选定概念"},{"text":"假装讲给完全不懂的人听"},{"text":"卡壳就回头查资料"},{"text":"用通俗表达讲到非专业人士也能听懂"}],"articlePath":"the-savvy-life-manual/mind-growth/feynman-technique.md","articleTitle":"学了很久还是讲不清楚？用费曼学习法讲给别人听"},{"id":"feynman-select-concept","source":{"anchor":"1. 选定概念"},"name":"费曼法第 1 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