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@@ -18,7 +18,7 @@ class GiKnowledge
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'蔬菜类' => ['魔芋', '粟米', '大白菜', '黄瓜', '芹菜', '茄子', '青椒', '海带', '金针菇', '香菇', '菠菜', '番茄', '豆芽', '芦笋', '花椰菜', '洋葱', '生菜'],
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'豆类' => ['黄豆', '眉豆', '鸡心豆', '豆腐', '豆角', '绿豆', '扁豆', '四季豆'],
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'水果类' => ['苹果', '水梨', '橙子', '桃', '提子', '沙田柚', '雪梨', '车厘子', '柚子', '草莓', '樱桃', '金桔', '葡萄'],
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'奶类' => ['牛奶', '低脂奶', '脱脂奶', '低脂乳酪', '红茶', '优格', '无糖豆浆'],
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'奶类' => ['牛奶', '低脂奶', '脱脂奶', '驼奶粉', '驼奶', '低脂乳酪', '红茶', '优格', '无糖豆浆'],
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],
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self::LEVEL_MEDIUM => [
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'主食类' => ['红米饭', '糙米饭', '西米', '乌冬面', '面包', '麦片', '番薯', '芋头'],
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@@ -36,40 +36,46 @@ class GiKnowledge
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],
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];
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/** @var list<array{breakfast:string,lunch:string,dinner:string,tips:string}> */
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/** @var list<array{breakfast:string,drinks:string,lunch:string,dinner:string,tips:string}> */
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private static array $mealTemplates = [
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[
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'breakfast' => '玉米碴子粥、煮鸡蛋、拌黄瓜',
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'breakfast' => '驼奶粉（温水冲服）、玉米碴子粥、煮鸡蛋、拌黄瓜',
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'drinks' => '白天多喝温开水；早餐冲驼奶粉，别喝甜饮料、果汁。',
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'lunch' => '清炖鲤鱼、豆腐炖白菜、清炒豆角、米饭小半碗',
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'dinner' => '玉米面饼一个、瘦肉丝、凉拌茄子',
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'tips' => '中午鱼豆肉吃足；早中晚淀粉别重复，一顿一种主食就够。',
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],
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[
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'breakfast' => '小米粥、煮鸡蛋、小碟咸菜（少盐）',
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'breakfast' => '驼奶粉（温水冲服）、小米粥、煮鸡蛋、小碟咸菜（少盐）',
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'drinks' => '温开水为主；驼奶粉跟早餐一起吃，下午也记得喝水。',
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'lunch' => '去皮炖鸡肉、芹菜炒豆干、木耳炒鸡蛋',
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'dinner' => '蒸红薯（小半块）、清炒菠菜、豆腐汤',
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'tips' => '午餐最讲究蛋白；晚上才吃薯，别跟中午再配大米饭。',
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],
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[
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'breakfast' => '豆腐脑（少卤）、鸡蛋、一个苹果',
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'breakfast' => '驼奶粉（温水冲服）、豆腐脑（少卤）、煮鸡蛋',
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'drinks' => '早餐饮驼奶粉；白天喝白开水，别碰含糖饮料。',
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'lunch' => '清炖鸡肉、炖芸豆、番茄炒蛋、贴饼子一个',
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'dinner' => '挂面一小碗、清蒸小鱼、拌海带丝',
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'tips' => '中午饼配肉豆，蛋白管够；面条放晚上，别三顿都是粥饭。',
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],
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[
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'breakfast' => '高粱米粥、茶叶蛋、拌萝卜丝',
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'breakfast' => '驼奶粉（温水冲服）、高粱米粥、茶叶蛋、拌萝卜丝',
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'drinks' => '温开水；早餐驼奶粉按说明冲，别加糖。',
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'lunch' => '炖牛肉（瘦）、豆腐炒韭菜、清炒油菜、杂豆饭小半碗',
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'dinner' => '蒸南瓜（小半碗）、鸡蛋羹、拍黄瓜',
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'tips' => '中午肉蛋豆要多吃；南瓜算晚饭主食，别再加馒头稀饭。',
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],
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[
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'breakfast' => '棒子面粥、水煮蛋、大拌菜（少油）',
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'breakfast' => '驼奶粉（温水冲服）、棒子面粥、水煮蛋、大拌菜（少油）',
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'drinks' => '多喝温开水；驼奶粉放早餐，忌可乐汽水果汁。',
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'lunch' => '清炖鲫鱼、番茄炒蛋、炖扁豆、糙米饭小半碗',
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'dinner' => '玉米面饼一个、清炒豆芽、豆腐脑',
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'tips' => '午饭鱼蛋豆齐上；玉米面放晚上，跟中午米饭分开。',
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],
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[
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'breakfast' => '小米粥、煮鸡蛋、拌生菜',
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'breakfast' => '驼奶粉（温水冲服）、小米粥、煮鸡蛋、拌生菜',
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'drinks' => '白天小口多次喝温水；早餐冲好驼奶粉再吃饭。',
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'lunch' => '白切鸡（去皮）、炖豆腐、清炒豆角、二米饭小半碗',
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'dinner' => '杂面馒头一个、瘦肉炒芹菜、凉拌黄瓜',
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'tips' => '中午蛋白打主力；三顿别都喝粥吃面，一顿一种淀粉。',
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@@ -92,7 +98,8 @@ class GiKnowledge
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private static array $aliases = [
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'棒子面' => '荞麦面', '玉米碴' => '粟米', '地瓜' => '番薯', '红薯' => '番薯',
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'洋芋' => '芋头', '土豆' => '芋头', '窝头' => '通心粉', '贴饼子' => '通心粉',
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'二米饭' => '红米饭', '稀饭' => '白饭', '白稀饭' => '白饭', '糖糕' => '麦芽糖',
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'二米饭' => '红米饭', '稀饭' => '白饭', '白稀饭' => '白饭', '糖糕' => '麦芽糖',
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'驼奶' => '驼奶粉',
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];
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/**
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@@ -132,6 +139,8 @@ class GiKnowledge
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public static function ruralMealHints(): string
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{
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return implode("\n", [
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'【早餐】须安排驼奶粉温水冲服（低 GI 奶类，稳血糖），可与粥、蛋、菜同餐。',
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'【喝的】单独说明：温开水为主；早餐驼奶粉；严禁含糖饮料、果汁、酒。',
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'【午餐】蛋白质要最高：至少 2 样高蛋白（鱼/鸡鸭/瘦肉/蛋/豆腐/豆干），肉蛋豆是午饭主角。',
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'【淀粉不重复】粥/饭/面/饼/窝头/红薯/土豆/玉米/南瓜等算淀粉；早中晚各最多 1 种，且三顿不能同一种、不要顿顿大主食。',
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'推荐蛋白：鸡蛋、豆腐、豆干、自家鸡鸭蛋、瘦肉、鲫鱼鲤鱼；',
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@@ -177,6 +186,7 @@ class GiKnowledge
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$plan = [
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'breakfast' => $meal['breakfast'],
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'drinks' => $meal['drinks'] ?? '白天多喝温开水；早餐冲驼奶粉，别喝甜饮。',
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'lunch' => $meal['lunch'],
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'dinner' => $meal['dinner'],
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'tips' => $meal['tips'],
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