{"id":13069,"date":"2025-11-15T18:31:49","date_gmt":"2025-11-15T18:31:49","guid":{"rendered":"https:\/\/arttao.org\/?page_id=13069"},"modified":"2026-01-08T23:07:15","modified_gmt":"2026-01-08T23:07:15","slug":"%e7%ac%ac133%e8%af%be%ef%bc%9a%e5%ae%b3%e6%80%95%e6%99%95%e5%80%92%e3%80%81%e5%a4%b1%e6%8e%a7%e3%80%81%e6%97%a0%e6%b3%95%e9%80%83%e7%a6%bb","status":"publish","type":"page","link":"https:\/\/arttao.org\/it\/%e7%ac%ac133%e8%af%be%ef%bc%9a%e5%ae%b3%e6%80%95%e6%99%95%e5%80%92%e3%80%81%e5%a4%b1%e6%8e%a7%e3%80%81%e6%97%a0%e6%b3%95%e9%80%83%e7%a6%bb\/","title":{"rendered":"\u7b2c133\u8bfe\uff1a\u5bb3\u6015\u6655\u5012\u3001\u5931\u63a7\u3001\u65e0\u6cd5\u9003\u79bb"},"content":{"rendered":"<div style=\"max-width:800px;margin:auto;font-family:'Georgia',serif;line-height:1.8;color:#333;\">\n<h3 style=\"text-align:center;margin-bottom:20px;\">\u7b2c133\u8bfe\uff1a\u5bb3\u6015\u6655\u5012\u3001\u5931\u63a7\u3001\u65e0\u6cd5\u9003\u79bb<\/h3>\n<p><strong>\u65f6\u957f\uff1a<\/strong>70\u5206\u949f<\/p>\n<p><strong>\u4e3b\u9898\u7b80\u4ecb\uff1a<\/strong><br \/>\n    \u201c\u6211\u4f1a\u4e0d\u4f1a\u7a81\u7136\u6655\u5012\uff1f\u201d<br \/>\n    \u201c\u6211\u4f1a\u4e0d\u4f1a\u5931\u63a7\u3001\u505a\u51fa\u5947\u602a\u7684\u4e8b\uff1f\u201d<br \/>\n    \u201c\u6211\u4f1a\u4e0d\u4f1a\u9003\u4e0d\u51fa\u53bb\uff1f\u201d<br \/>\n    \u8fd9\u662f\u60ca\u6050\u4e0e\u9ad8\u5ea6\u7126\u8651\u7684\u4e09\u5927\u6838\u5fc3\u6050\u60e7\uff0c\u80cc\u540e\u5e76\u975e\u771f\u5b9e\u5371\u9669\uff0c\u800c\u662f\u5927\u8111\u5bf9\u201c\u4e0d\u786e\u5b9a\u611f\u201d\u8fc7\u5ea6\u653e\u5927\u3002<br \/>\n    \u672c\u8bfe\u5c06\u5e26\u4f60\u7406\u89e3\u8fd9\u4e09\u79cd\u6050\u60e7\u7684\u5fc3\u7406\u4e0e\u751f\u7406\u57fa\u7840\uff0c\u5e76\u5b66\u4e60\u5982\u4f55\u5728\u53d1\u4f5c\u524d\u3001\u4e2d\u3001\u540e\u628a\u81ea\u5df1\u7a33\u4f4f\u3002\n  <\/p>\n<p>  <!-- \u6838\u5fc3\u5185\u5bb9 --><\/p>\n<h3>\u25cb \u4e3a\u4ec0\u4e48\u4f1a\u51fa\u73b0\u201c\u6655\u5012\u2014\u5931\u63a7\u2014\u65e0\u6cd5\u9003\u79bb\u201d\u6050\u60e7\uff1f<\/h3>\n<ul style=\"font-size:15px;line-height:1.8;\">\n<li><strong>\u4ea4\u611f\u795e\u7ecf\u8fc7\u5ea6\u6d3b\u8dc3\uff1a<\/strong>\u8eab\u4f53\u5728\u201c\u5047\u6027\u5371\u9669\u201d\u4e0b\u8fdb\u5165\u9ad8\u5524\u9192\u72b6\u6001\uff0c\u5bfc\u81f4\u5934\u6655\u3001\u5fc3\u8df3\u5feb\u3001\u865a\u5f31\u611f\u3002<\/li>\n<li><strong>\u707e\u96be\u5316\u8054\u60f3\uff1a<\/strong>\u8eab\u4f53\u8f7b\u5fae\u4e0d\u9002\u88ab\u653e\u5927\u6210\u201c\u6211\u8981\u5012\u4e86\u201d\u7684\u6050\u60e7\u753b\u9762\u3002<\/li>\n<li><strong>\u9003\u79bb\u6b32\u589e\u5f3a\uff1a<\/strong>\u5927\u8111\u88ab\u201c\u56f0\u4f4f\u201d\u7684\u611f\u89c9\u89e6\u53d1\u6c42\u751f\u7cfb\u7edf\uff0c\u4f7f\u573a\u666f\u770b\u8d77\u6765\u66f4\u5371\u9669\u3002<\/li>\n<li><strong>\u8fc7\u53bb\u7684\u521b\u4f24\u6027\u4f53\u9a8c\uff1a<\/strong>\u82e5\u8fc7\u53bb\u67d0\u6b21\u5728\u516c\u5171\u573a\u666f\u4e0d\u9002\uff0c\u5927\u8111\u4f1a\u5f62\u6210\u8bb0\u5fc6\u5370\u75d5\u3002<\/li>\n<\/ul>\n\r\n        <div class=\"arttao-tts-wrap\" data-selector=\".entry-content p, .entry-content li, .arttao-tts-source-content p\" style=\"margin:12px 0;\">\r\n          <audio id=\"arttao-tts-audio\" controls preload=\"none\" style=\"width:100%; 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\u7f51\u7edc\u9519\u8bef\uff0c\u8bf7\u7a0d\u540e\u518d\u8bd5\u3002'));\n        });\n    });\n    <\/script>\n    \n<p>  <!-- \u97f3\u4e50\u7597\u6108 --><\/p>\n<div style=\"margin-top:40px;\"><\/div>\n<p>\u6050\u60e7\u8ba9\u547c\u5438\u8282\u594f\u6df7\u4e71\uff0c\u97f3\u4e50\u53ef\u4ee5\u5e2e\u52a9\u8eab\u4f53\u91cd\u65b0\u627e\u5230\u201c\u7a33\u5b9a\u7684\u6b65\u4f10\u201d\u3002<\/p>\n<p>\u5728\u53ef\u80fd\u89e6\u53d1\u6050\u60e7\u7684\u573a\u666f\u524d\uff0c\u5229\u7528\u65cb\u5f8b\u964d\u4f4e\u9884\u671f\u6027\u7d27\u5f20\u3002<\/p>\n<div style='clear: both; height: 30px;'><\/div><div style=\"text-align: left; max-width: 800px; margin: 0 auto 20px auto; font-family: Georgia, serif; padding-left: 10px;\"><div style=\"font-size: 22px; margin-bottom: 5px;\">\ud83c\udfb5 \u7b2c 133 \u8bfe\uff1a\u97f3\u9891\u64ad\u653e&nbsp;&nbsp;<\/div><div style=\"font-size: 15px; color: #444; line-height: 1.6; margin-top: 5px;\">\u97f3\u7b26\u4e4b\u95f4\uff0c\u662f\u5fc3\u7075\u53ef\u4ee5\u6b47\u606f\u7684\u7a7a\u95f4\u3002<\/div><\/div><div style=\"max-width: 850px; margin: 20px auto 15px auto; padding: 20px; background-color: #ffffff; border: 1px solid #aaa; border-radius: 30px; text-align: center; box-sizing: border-box;\"><audio id=\"audio_waveform_69e941e92313a_audio\" controls loop style=\"width: 100%; max-width: 800px; height: 30px; border-radius: 30px; display: block; margin: 0 auto; border: none;\"><source src=\"https:\/\/arttao.org\/wp-content\/uploads\/audio\/ES133.mp3\" type=\"audio\/mpeg\">\u60a8\u7684\u6d4f\u89c8\u5668\u4e0d\u652f\u6301\u97f3\u9891\u64ad\u653e\u3002<\/audio><\/div><div style=\"max-width: 850px; margin: 0 auto 30px auto;\"><canvas id=\"audio_waveform_69e941e92313a_canvas\" height=\"100\" style=\"width: 100%; background-color: white; border-radius: 8px; display: none;\"><\/canvas><\/div><script>\n    document.addEventListener('DOMContentLoaded', function () {\n        const isMobile = \/iPhone|iPad|iPod|Android\/i.test(navigator.userAgent);\n        const audio = document.getElementById('audio_waveform_69e941e92313a_audio');\n        const canvas = document.getElementById('audio_waveform_69e941e92313a_canvas');\n\n        if (isMobile) return;\n\n        canvas.style.display = 'block';\n        canvas.width = canvas.offsetWidth;\n        const ctx = canvas.getContext('2d');\n        let audioContext = null;\n        let analyser = null;\n        let source = null;\n        let dataArray = null;\n        let bufferLength = 0;\n        let contextInitialized = false;\n\n        function initContextAndVisualizer() {\n            if (contextInitialized) return;\n            contextInitialized = true;\n            audioContext = new (window.AudioContext || window.webkitAudioContext)();\n            analyser = audioContext.createAnalyser();\n            source = audioContext.createMediaElementSource(audio);\n            source.connect(analyser);\n            analyser.connect(audioContext.destination);\n            analyser.fftSize = 2048;\n            bufferLength = analyser.fftSize;\n            dataArray = new Uint8Array(bufferLength);\n            draw();\n        }\n\n        function draw() {\n            if (!analyser || !ctx) return;\n            requestAnimationFrame(draw);\n            analyser.getByteTimeDomainData(dataArray);\n            ctx.clearRect(0, 0, canvas.width, canvas.height);\n            ctx.lineWidth = 0.2;\n            ctx.strokeStyle = '#003344';\n            ctx.beginPath();\n            const sliceWidth = canvas.width \/ bufferLength;\n            let x = 0;\n            for (let i = 0; i < bufferLength; i++) {\n                const v = dataArray[i] \/ 128.0;\n                const y = v * canvas.height \/ 2;\n                i === 0 ? ctx.moveTo(x, y) : ctx.lineTo(x, y);\n                x += sliceWidth;\n            }\n            ctx.lineTo(canvas.width, canvas.height \/ 2);\n            ctx.stroke();\n        }\n\n        ['play', 'click', 'touchstart'].forEach(evt => {\n            audio.addEventListener(evt, () => {\n                if (!audioContext) {\n                    initContextAndVisualizer();\n                } else if (audioContext.state === 'suspended') {\n                    audioContext.resume().then(initContextAndVisualizer);\n                }\n            }, { passive: true });\n        });\n\n        audio.addEventListener('playing', () => {\n            if (!contextInitialized) initContextAndVisualizer();\n        });\n    });\n    <\/script>\n<p>  <!-- \u4e1c\u65b9\u996e\u8336 --><\/p>\n<h3>\u25cb \u4e1c\u65b9\u7597\u6108\u996e\u8336 \u00b7 \u7384\u7c73\u8336<\/h3>\n<p><strong>\u63a8\u8350\u7406\u7531\uff1a<\/strong>\u7384\u7c73\u8336\u7684\u9999\u6c14\u80fd\u964d\u4f4e\u60ca\u6050\u72b6\u6001\u4e2d\u7684\u8fc7\u5ea6\u8b66\u89c9\uff0c\u7a33\u5b9a\u80c3\u90e8\u4e0e\u547c\u5438\u3002<\/p>\n<p><strong>\u505a\u6cd5\uff1a<\/strong>\u8336\u53f6 3g\uff0c\u52a0 85\u201390\u2103\u70ed\u6c34\uff0c\u6d78\u6ce1 90 \u79d2\uff0c\u6162\u6162\u996e\u7528\u3002<\/p>\n<p><!-- \ud83c\udf7d \u98df\u8c31 --><\/p>\n<article class=\"medit-card\">\n<h3 class=\"medit-h\">\u25cb \u5b89\u5b9a\u98df\u517b\u00b7\u6696\u5fc3\u83e0\u83dc\u8c46\u8150\u6c64\uff08ID133\uff09<\/h3>\n<div class=\"medit-hr\"><\/div>\n<p>\u5f53\u4f60\u5bb3\u6015\u6655\u5012\u6216\u5931\u63a7\u65f6\u8eab\u4f53\u5f80\u5f80\u5904\u5728\u4e00\u79cd\u201c\u8fc7\u5ea6\u5524\u9192\u53c8\u80fd\u91cf\u88ab\u8017\u6563\u201d\u7684\u72b6\u6001\u4f60\u9700\u8981\u7684\u662f\u6e29\u548c\u800c\u7a33\u5b9a\u7684\u627f\u6258\u3002\u83e0\u83dc\u63d0\u4f9b\u9541\u4e0e\u53f6\u9178\u5e2e\u52a9\u795e\u7ecf\u7cfb\u7edf\u56de\u5230\u66f4\u67d4\u8f6f\u7684\u8282\u5f8b\u8c46\u8150\u7684\u7ec6\u817b\u53e3\u611f\u5e26\u6765\u5b89\u5168\u4e0e\u9971\u8db3\u611f\u800c\u4e0d\u5236\u9020\u8d1f\u62c5\u3002\u8fd9\u9053\u6c64\u9002\u5408\u5728\u5916\u51fa\u524d\u540e\u6216\u7d27\u5f20\u540e\u7684\u665a\u9910\u4e2d\u996e\u7528\u5b83\u4e0d\u662f\u4e3a\u4e86\u7acb\u523b\u6d88\u9664\u75c7\u72b6\u800c\u662f\u8ba9\u8eab\u4f53\u5728\u6e29\u70ed\u4e0e\u8f7b\u67d4\u7684\u6ecb\u517b\u91cc\u8bb0\u4f4f\u4e00\u79cd\u4fe1\u606f\u6211\u6b63\u5728\u88ab\u652f\u6301\u6240\u4ee5\u4e0d\u5fc5\u7528\u6050\u60e7\u6765\u4fdd\u62a4\u81ea\u5df1\u3002<\/p>\n<div>\n<span class=\"medit-tag\">\u7a33\u5b9a\u795e\u7ecf<\/span><br \/>\n<span class=\"medit-tag\">\u6e29\u70ed\u627f\u6258<\/span><br \/>\n<span class=\"medit-tag\">\u8865\u5145\u9541\u5143\u7d20<\/span>\n<\/div>\n<div class=\"medit-btns\">\n\n<section class=\"cbook1-wrap \">\n<details>\n  <summary class=\"cbook1-hero\">\n    <span class=\"cbook1-pill\">\u6253\u5f00\u98df\u8c31<\/span>\n  <\/summary>\n\n  <div class=\"cbook1-panel\">\n    <div class=\"cbook1-toolbar\">\n      <div class=\"cbook1-title\">133-spinach-tofu-soup<\/div>\n      <a href=\"#\" class=\"cbook1-btn\" onclick=\"this.closest('details').open=false;return false;\">\u8fd4\u56de<\/a>\n    <\/div>\n\n    <div class=\"cbook1-body\">\n      <!doctype html> \r\n<html lang=\"zh-CN\">\r\n<head>\r\n<meta charset=\"UTF-8\">\r\n<meta http-equiv=\"X-UA-Compatible\" content=\"IE=edge\">\r\n<meta name=\"viewport\" content=\"width=device-width,initial-scale=1\">\r\n<title>\u98df\u7597 \u00b7 \u83e0\u83dc\u8c46\u8150\u6c64\uff08ID 133\uff09<\/title>\r\n<style>\r\n  .diet-wrap{font-size:0.98em;line-height:1.75;color:#222;text-align:left;}\r\n  .diet-wrap h3{margin:10px 0 8px;}\r\n  .diet-wrap h4{margin:14px 0 6px;}\r\n  .diet-note{font-size:0.92em;color:#666;}\r\n  .diet-tag{display:inline-block;padding:2px 8px;border-radius:999px;background:#f2f5f7;font-size:0.85em;margin-right:6px;}\r\n  .diet-grid{display:grid;gap:10px;grid-template-columns:1fr;}\r\n  @media(min-width:720px){.diet-grid{grid-template-columns:1fr 1fr;}}\r\n  .diet-card{padding:12px;border:1px solid #eee;border-radius:10px;background:#fff;}\r\n  .diet-list{margin:0;padding-left:18px;}\r\n<\/style>\r\n<\/head>\r\n<body>\r\n<div class=\"diet-wrap\">\r\n\r\n<div aria-hidden=\"true\" style=\"height:18px;\"><\/div>\r\n\r\n<h3>\u25c9 \u98df\u7597 \u00b7 \u83e0\u83dc\u8c46\u8150\u6c64<\/h3>\r\n<p>\r\n\u83e0\u83dc\u5bcc\u542b\u53f6\u9178\u3001\u94c1\u4e0e\u591a\u79cd\u5fae\u91cf\u5143\u7d20\uff0c\u6709\u52a9\u4e8e\u6539\u5584\u75b2\u52b3\u4e0e\u6ce8\u610f\u529b\u4e0d\u96c6\u4e2d\uff1b\u8c46\u8150\u63d0\u4f9b\u4f18\u8d28\u690d\u7269\u86cb\u767d\u4e0e\u9499\u8d28\uff0c\u6574\u4f53\u53e3\u611f\u6e05\u723d\u3001\u4e0d\u6cb9\u817b\u3002\u4e24\u8005\u642d\u914d\u6210\u6e05\u6de1\u6c64\u54c1\uff0c\u9002\u5408\u601d\u8651\u8fc7\u591a\u3001\u6d88\u5316\u8d1f\u62c5\u504f\u91cd\u4f46\u53c8\u9700\u8981\u4e00\u5b9a\u8425\u517b\u652f\u6491\u7684\u4eba\u7fa4\uff0c\u65e2\u80fd\u8865\u5145\u80fd\u91cf\uff0c\u53c8\u4e0d\u4f1a\u52a0\u91cd\u813e\u80c3\u8d1f\u62c5\u3002\r\n<\/p>\r\n<p class=\"diet-note\">\r\n  <span class=\"diet-tag\">\u6e05\u6de1\u6613\u6d88\u5316<\/span>\r\n  <span class=\"diet-tag\">\u8865\u6c14\u517b\u8840<\/span>\r\n  <span class=\"diet-tag\">\u8212\u7f13\u75b2\u52b3<\/span>\r\n<\/p>\r\n\r\n<h4>\u4e00\u3001\u63a8\u8350\u98df\u7597\u4e0e\u7406\u7531<\/h4>\r\n<div class=\"diet-card\">\r\n  <p><strong>\u63a8\u8350\u6599\u7406\uff1a<\/strong>\u83e0\u83dc\u8c46\u8150\u6c64\uff08ID 19\uff09<\/p>\r\n  <p>\r\n    <strong>\u63a8\u8350\u7406\u7531\uff1a<\/strong>\u5728\u9ad8\u538b\u529b\u6216\u957f\u65f6\u95f4\u7528\u8111\u4e4b\u540e\uff0c\u6cb9\u817b\u98df\u7269\u5f80\u5f80\u52a0\u91cd\u5026\u6020\u611f\uff0c\u800c\u6e05\u723d\u7684\u83e0\u83dc\u8c46\u8150\u6c64\u5219\u80fd\u5728\u4e0d\u589e\u52a0\u6d88\u5316\u8d1f\u62c5\u7684\u524d\u63d0\u4e0b\uff0c\u4e3a\u8eab\u4f53\u8865\u5145\u86cb\u767d\u8d28\u548c\u77ff\u7269\u8d28\u3002\u6b64\u6c64\u9002\u5408\u4f5c\u4e3a\u914d\u83dc\u6c64\u3001\u7b80\u5355\u4e00\u9910\u7684\u4e3b\u6c64\uff0c\u6216\u591c\u95f4\u9700\u8981\u4e00\u70b9\u6e29\u6696\u53c8\u4e0d\u60f3\u5403\u592a\u591a\u65f6\u7684\u5c0f\u7897\u5b89\u629a\u3002\r\n  <\/p>\r\n<\/div>\r\n\r\n<h4>\u4e8c\u3001\u914d\u65b9\u4e0e\u505a\u6cd5<\/h4>\r\n<div class=\"diet-grid\">\r\n\r\n  <div class=\"diet-card\">\r\n    <p><strong>\u914d\u65b9\uff081\u20132 \u4eba\u4efd\uff09\uff1a<\/strong><\/p>\r\n    <ul class=\"diet-list\">\r\n      <li>\u83e0\u83dc 80\u2013100 g\uff08\u6d17\u51c0\u5207\u6bb5\uff09<\/li>\r\n      <li>\u5ae9\u8c46\u8150 120\u2013150 g\uff08\u5207\u5c0f\u5757\uff09<\/li>\r\n      <li>\u6e05\u6c34\u6216\u6de1\u9ad8\u6c64 600 ml<\/li>\r\n      <li>\u59dc\u7247 2\u20133 \u7247\uff08\u53bb\u8165\u6696\u80c3\uff09<\/li>\r\n      <li>\u5c11\u8bb8\u76d0<\/li>\r\n      <li>\u767d\u80e1\u6912\u7c89 \u5c11\u8bb8\uff08\u53ef\u9009\uff09<\/li>\r\n      <li>\u9999\u6cb9 \u6570\u6ef4\uff08\u53ef\u9009\uff09<\/li>\r\n    <\/ul>\r\n  <\/div>\r\n\r\n  <div class=\"diet-card\">\r\n    <p><strong>\u505a\u6cd5\uff1a<\/strong><\/p>\r\n    <ol class=\"diet-list\">\r\n      <li>\u83e0\u83dc\u53bb\u8001\u6839\uff0c\u6e05\u6d17\u5e72\u51c0\u540e\u5207\u6bb5\u5907\u7528\uff1b\u5ae9\u8c46\u8150\u5207\u6210\u5c0f\u5757\uff0c\u8f7b\u8f7b\u51b2\u6d17\u6ca5\u6c34\u3002<\/li>\r\n      <li>\u9505\u4e2d\u52a0\u5165\u6e05\u6c34\u6216\u6de1\u9ad8\u6c64\uff0c\u653e\u5165\u59dc\u7247\uff0c\u5927\u706b\u716e\u5f00\u540e\u8f6c\u4e2d\u5c0f\u706b\u3002<\/li>\r\n      <li>\u8f7b\u8f7b\u653e\u5165\u8c46\u8150\u5757\uff0c\u4fdd\u6301\u5fae\u6cb8\u72b6\u6001\u716e 3\u20135 \u5206\u949f\uff0c\u8ba9\u8c46\u8150\u5b8c\u5168\u70ed\u900f\u5e76\u5438\u6536\u6c64\u5473\u3002<\/li>\r\n      <li>\u52a0\u5165\u83e0\u83dc\u6bb5\uff0c\u518d\u716e 1\u20132 \u5206\u949f\u81f3\u83e0\u83dc\u521a\u521a\u53d8\u8f6f\u3001\u989c\u8272\u7fe0\u7eff\u5373\u53ef\u3002<\/li>\r\n      <li>\u6839\u636e\u53e3\u5473\u52a0\u5165\u5c11\u8bb8\u76d0\u3001\u767d\u80e1\u6912\u7c89\uff0c\u8d77\u9505\u524d\u53ef\u6ef4\u5165\u51e0\u6ef4\u9999\u6cb9\u589e\u52a0\u9999\u6c14\u3002<\/li>\r\n      <li>\u5173\u706b\u540e\u9759\u7f6e 1 \u5206\u949f\uff0c\u8ba9\u6c64\u5473\u7565\u5fae\u878d\u5408\uff0c\u518d\u76db\u5165\u7897\u4e2d\u98df\u7528\u3002<\/li>\r\n    <\/ol>\r\n  <\/div>\r\n\r\n<\/div>\r\n\r\n<h4>\u4e09\u3001\u8eab\u5fc3\u5c0f\u4eea\u5f0f<\/h4>\r\n<div class=\"diet-card\">\r\n  <p>\u716e\u6c64\u7684\u51e0\u5206\u949f\uff0c\u53ef\u4ee5\u523b\u610f\u8ba9\u81ea\u5df1\u4ece\u9ad8\u5f3a\u5ea6\u4fe1\u606f\u8f93\u5165\u4e2d\u62bd\u79bb\uff0c\u4e13\u5fc3\u505a\u4e00\u4ef6\u7b80\u5355\u7684\u4e8b\uff1a\u770b\u6c34\u5fae\u5fae\u6cb8\u817e\u3001\u8c46\u8150\u6162\u6162\u6d6e\u8d77\u3001\u83e0\u83dc\u53d8\u6210\u4eae\u7eff\u8272\u3002<\/p>\r\n  <p>\u7aef\u8d77\u6c64\u7897\u65f6\uff0c\u5148\u4e0d\u8981\u6025\u7740\u559d\uff0c\u5148\u95fb\u4e00\u95fb\u6c64\u7684\u9999\u6c14\uff0c\u7559\u610f\u8eab\u4f53\u662f\u5426\u56e0\u4e3a\u8fd9\u7897\u6e29\u70ed\u800c\u7a0d\u7a0d\u677e\u4e00\u53e3\u6c14\u3002<\/p>\r\n  <p>\u559d\u6c64\u65f6\u653e\u6162\u901f\u5ea6\uff0c\u8ba9\u6e29\u5ea6\u4ece\u53e3\u8154\u4e00\u8def\u6ed1\u5165\u80c3\u90e8\uff0c\u60f3\u8c61\u81ea\u5df1\u6b63\u5728\u7ed9\u7d27\u5f20\u4e86\u4e00\u6574\u5929\u7684\u8eab\u4f53\u6309\u4e0b\u201c\u7f13\u548c\u952e\u201d\u3002<\/p>\r\n<\/div>\r\n\r\n<h4>\u56db\u3001\u98df\u7597\u4f53\u9a8c\u8bb0\u5f55<\/h4>\r\n<div class=\"diet-card\">\r\n  <ol class=\"diet-list\">\r\n    <li>\u8bb0\u5f55\u996e\u7528\u65f6\u95f4\uff08\u5348\u9910\/\u665a\u9910\/\u52a0\u73ed\u540e\uff09\u4e0e\u5f53\u65f6\u7684\u75b2\u60eb\u7a0b\u5ea6\u3002<\/li>\r\n    <li>\u89c2\u5bdf\u559d\u6c64\u540e 30\u201360 \u5206\u949f\u5185\uff0c\u80c3\u90e8\u8212\u9002\u5ea6\u4e0e\u601d\u7ef4\u6e05\u6670\u5ea6\u662f\u5426\u6709\u6240\u6539\u5584\u3002<\/li>\r\n    <li>\u82e5\u8fde\u7eed\u51e0\u5929\u4ee5\u6e05\u6de1\u6c64\u54c1\u66ff\u4ee3\u90e8\u5206\u9ad8\u6cb9\u91cd\u53e3\u5473\u83dc\u80b4\uff0c\u53ef\u8bb0\u5f55\u7761\u7720\u8d28\u91cf\u3001\u8179\u80c0\u60c5\u51b5\u4ee5\u53ca\u60c5\u7eea\u8d77\u4f0f\u53d8\u5316\u3002<\/li>\r\n  <\/ol>\r\n<\/div>\r\n\r\n<h4>\u4e94\u3001\u6559\u5b66\u89c6\u9891\uff08\u7ea6 3\u20136 \u5206\u949f\uff09<\/h4>\r\n<div class=\"diet-card\">\r\n  <p><strong>\u25c9 \u89c6\u9891\u6807\u9898\uff1a<\/strong>\u83e0\u83dc\u8c46\u8150\u6c64 \u00b7 \u8f7b\u76c8\u800c\u6709\u652f\u6491\u611f\u7684\u4e00\u7897\u6696\u6c64<\/p>\r\n  <video controls width=\"100%\" style=\"border-radius:10px; outline:none;\">\r\n    <source src=\"https:\/\/example.com\/videos\/spinach-tofu-soup.mp4\" type=\"video\/mp4\">\r\n    \u60a8\u7684\u6d4f\u89c8\u5668\u4e0d\u652f\u6301\u89c6\u9891\u64ad\u653e\u3002\r\n  <\/video>\r\n<\/div>\r\n\r\n<h4>\u516d\u3001\u6ce8\u610f\u4e8b\u9879<\/h4>\r\n<div class=\"diet-card diet-note\">\r\n  <ul class=\"diet-list\">\r\n    <li>\u6709\u80be\u7ed3\u77f3\u6216\u9700\u9650\u5236\u8349\u9178\u6444\u5165\u8005\uff0c\u83e0\u83dc\u7528\u91cf\u9700\u9075\u533b\u5631\u6216\u5148\u712f\u6c34\u540e\u518d\u716e\u6c64\u3002<\/li>\r\n    <li>\u8c46\u8150\u5c5e\u504f\u5bd2\u6027\u98df\u6750\uff0c\u813e\u80c3\u865a\u5bd2\u3001\u6613\u8179\u6cfb\u8005\u4e0d\u5b9c\u5927\u91cf\u98df\u7528\uff0c\u53ef\u9002\u5ea6\u51cf\u5c11\u7528\u91cf\u5e76\u914d\u5408\u751f\u59dc\u6696\u80c3\u3002<\/li>\r\n    <li>\u82e5\u9700\u8981\u63a7\u5236\u94a0\u6444\u5165\uff0c\u8bf7\u9002\u91cf\u51cf\u76d0\u6216\u4f7f\u7528\u6de1\u5473\u9ad8\u6c64\u3002<\/li>\r\n  <\/ul>\r\n  <p><em>\u63d0\u793a\uff1a<\/em>\u672c\u98df\u8c31\u7528\u4e8e\u65e5\u5e38\u6e05\u6de1\u8c03\u517b\uff0c\u4e0d\u66ff\u4ee3\u4e13\u4e1a\u533b\u7597\u5efa\u8bae\u3002\u5982\u6709\u957f\u671f\u6d88\u5316\u4e0d\u826f\u3001\u8d2b\u8840\u6216\u4e25\u91cd\u4e4f\u529b\u7b49\u60c5\u51b5\uff0c\u8bf7\u53ca\u65f6\u5c31\u533b\u8bc4\u4f30\u3002<\/p>\r\n<\/div>\r\n\r\n<\/div>\r\n<\/body>\r\n<\/html>\r\n\n    <\/div>\n  <\/div>\n<\/details>\n<\/section>\n<\/div>\n<\/article>\n<div aria-hidden=\"true\" style=\"height:30px;\"><\/div>\n<div style=\"max-width: 800px; margin: auto; font-family: 'Georgia', serif; line-height: 1.8; color: #333;\">\n<h3>\u25cb \u4e2d\u56fd\u4e66\u6cd5\u00b7\u7bc6\u523b\u7ec3\u4e60\u5efa\u8bae \u00b7 \u7b2c133\u8bfe\uff1a\u5bb3\u6015\u6655\u5012\u5931\u63a7\u65e0\u6cd5\u9003\u79bb<\/h3>\n<p>\u672c\u8bfe\u7684\u7bc6\u523b\u7ec3\u4e60\u56f4\u7ed5\u4e00\u4e2a\u6838\u5fc3\u80fd\u529b\u5728\u4e0d\u9002\u611f\u51fa\u73b0\u65f6\u4f9d\u7136\u4fdd\u6301\u4e3b\u6743\u3002\u60ca\u6050\u4e2d\u7684\u201c\u60f3\u9003\u79bb\u201d\u50cf\u4e00\u80a1\u5f3a\u98ce\u800c\u7bc6\u523b\u8981\u6c42\u4f60\u7a33\u7a33\u63e1\u5200\u4e00\u5bf8\u4e00\u5bf8\u63a8\u8fdb\u3002\u5b83\u63d0\u9192\u4f60\u771f\u6b63\u7684\u638c\u63a7\u4e0d\u662f\u628a\u611f\u89c9\u538b\u4e0b\u53bb\u800c\u662f\u8ba9\u52a8\u4f5c\u4e0d\u88ab\u611f\u89c9\u5e26\u8d70\u3002<\/p>\n<ul style=\"font-size: 15px; line-height: 1.8;\">\n<li><strong>\u7bc6\u523b\u7279\u70b9\u4ecb\u7ecd\uff1a<\/strong><br \/>\u672c\u8bfe\u5bf9\u5e94\u7bc6\u523b\u4e2d\u7684\u201c\u5b9a\u5200\u4e0e\u7559\u767d\u201d\u3002\u5f53\u4f60\u5b66\u4f1a\u5728\u8f6c\u6298\u5904\u505c\u4e00\u505c\u7ebf\u6761\u4f1a\u66f4\u7a33\u66f4\u6e05\u6670\u8fd9\u8c61\u5f81\u4f60\u5728\u7729\u6655\u4e0e\u6050\u60e7\u51fa\u73b0\u65f6\u4e5f\u80fd\u7ed9\u81ea\u5df1\u4e00\u4e2a\u505c\u987f\u800c\u4e0d\u662f\u7acb\u523b\u9003\u8dd1\u3002<\/li>\n<li><strong>\u4e66\u5199\u8bcd\uff08\u5370\u6587\uff09\uff1a<\/strong><br \/>\u7b14\u8865\u9020\u5316\u5929\u65e0\u529f<\/li>\n<li><strong>\u5fc3\u7406\u610f\u56fe\uff1a<\/strong><br \/>\u523b\u5199\u201c\u7b14\u8865\u9020\u5316\u5929\u65e0\u529f\u201d\u662f\u5728\u8bad\u7ec3\u5927\u8111\u628a\u4e0d\u9002\u91cd\u65b0\u5f52\u7c7b\u4e3a\u53ef\u627f\u53d7\u4e8b\u4ef6\u4f60\u53ef\u4ee5\u5e26\u7740\u611f\u89c9\u7ee7\u7eed\u5728\u573a\u800c\u4e0d\u662f\u88ab\u611f\u89c9\u9a71\u8d76\u3002<\/li>\n<li><strong>\u8fd0\u5200\u6280\u5de7\uff1a<\/strong><br \/>\u7ec3\u4e60\u201c\u7f13\u5165\u6df1\u884c\u201d\u3002\u8d77\u5200\u8f7b\u5165\u968f\u540e\u7a33\u6b65\u52a0\u6df1\u4e0d\u6025\u4e0d\u731b\u8ba9\u5200\u8def\u6709\u8282\u5f8b\u8c61\u5f81\u628a\u6ce8\u610f\u529b\u4ece\u8eab\u4f53\u626b\u63cf\u8f6c\u56de\u5230\u53ef\u6267\u884c\u7684\u52a8\u4f5c\u8282\u594f\u3002<\/li>\n<li><strong>\u60c5\u7eea\u8f6c\u5316\uff1a<\/strong><br \/>\u628a\u201c\u6211\u8981\u7acb\u523b\u79bb\u5f00\u201d\u7684\u51b2\u52a8\u8f6c\u5316\u4e3a\u201c\u6211\u53ef\u4ee5\u6162\u4e00\u70b9\u201d\u7684\u81ea\u4e3b\u611f\u8ba9\u6050\u60e7\u5931\u53bb\u6307\u6325\u6743\u3002<\/li>\n<\/ul>\n\n    <div style=\"text-align: center; margin-top: 20px;\">\n        <button id=\"toggleBtn133\" onclick=\"toggleCalligraphy133()\" style=\"\n            font-size: 15px;\n            color: #333;\n            margin-bottom: 10px;\n            padding: 12px 20px;\n            border: 1px solid #CCFFFF;\n            display: inline-block;\n            border-radius: 30px;\n            background:#FFF9FF;\n            cursor: pointer;\n        \">\u5b57\u4f53\u793a\u8303<\/button>\n        <div id=\"calligraphyImage133\" style=\"display: none; margin-top: 15px;\">\n            \n            <img decoding=\"async\" src=\"https:\/\/arttao.org\/wp-content\/uploads\/calligraphy-images\/class133.png\" alt=\"\u4e66\u6cd5\u793a\u8303\" style=\"max-width: 800px; width: 100%; border: 1px solid #ccc; border-radius: 8px;\">\n            \n        <\/div>\n        <script>\n            function toggleCalligraphy133() {\n                var img = document.getElementById(\"calligraphyImage133\");\n                var btn = document.getElementById(\"toggleBtn133\");\n                if (img.style.display === \"none\") {\n                    img.style.display = \"block\";\n                    btn.innerText = \"\u8fd4\u56de\";\n                } else {\n                    img.style.display = \"none\";\n                    btn.innerText = \"\u5b57\u4f53\u793a\u8303\";\n                }\n            }\n        <\/script>\n    <\/div>\n<div class=\"mandala-verse\" style=\"margin:20px 0;\">\n<h3>\u56fe\u50cf\u7597\u6108\uff1a\u66fc\u9640\u7f57\u89c2\u770b\u5f15\u5bfc \u00b7 \u7b2c133\u8bfe<\/h3>\n<p>\u8bf7\u89c2\u770b\u4e00\u5e45\u4e2d\u5fc3\u6e05\u6670\u8fb9\u754c\u7a33\u5b9a\u7684\u66fc\u9640\u7f57\u3002\u5b83\u50cf\u4e00\u4e2a\u5b89\u5168\u7684\u5706\u73af\u544a\u8bc9\u4f60\u5373\u4f7f\u5916\u754c\u62e5\u6324\u4f60\u4ecd\u7136\u6709\u81ea\u5df1\u7684\u7a7a\u95f4\u3002<\/p>\n<p>\u5148\u770b\u5916\u5708\u6cbf\u7740\u8fb9\u754c\u7f13\u6162\u8d70\u4e00\u5708\u8ba9\u773c\u775b\u786e\u8ba4\u8fd9\u91cc\u6709\u8fb9\u754c\u6709\u652f\u6491\u3002\u7136\u540e\u628a\u76ee\u5149\u79fb\u5230\u4e2d\u5fc3\u505c\u7559\u4e09\u6b21\u6bcf\u6b21\u505c\u7559\u65f6\u8f7b\u8f7b\u611f\u53d7\u811a\u5e95\u4e0e\u5750\u9aa8\u7684\u89e6\u70b9\u3002<\/p>\n<p>\u5982\u679c\u51fa\u73b0\u7729\u6655\u6216\u60f3\u9003\u7684\u51b2\u52a8\u4e0d\u8981\u628a\u5b83\u8d76\u8d70\u53ea\u628a\u5b83\u5f53\u4f5c\u4e00\u56e2\u7ecf\u8fc7\u7684\u98ce\u3002\u7ee7\u7eed\u770b\u7ebf\u6761\u7684\u91cd\u590d\u4e0e\u5bf9\u79f0\u8ba9\u201c\u91cd\u590d\u201d\u66ff\u4f60\u7a33\u5b9a\u795e\u7ecf\u7cfb\u7edf\u3002<\/p>\n<p>\u66fc\u9640\u7f57\u4e0d\u662f\u753b\u4ec0\u4e48\u800c\u662f\u89c2\u770b\u3002\u4f60\u4e0d\u9700\u8981\u7406\u89e3\u610f\u4e49\u53ea\u9700\u8981\u8ba9\u89c6\u7ebf\u5728\u7ed3\u6784\u91cc\u505c\u9760\u5f53\u4f60\u80fd\u5728\u4e0d\u9002\u4e2d\u4ecd\u7136\u89c2\u770b\u4f60\u5c31\u5728\u8bad\u7ec3\u4e00\u79cd\u65b0\u7684\u80fd\u529b\u6211\u53ef\u4ee5\u5728\u573a\u6211\u4e0d\u5fc5\u9003\u79bb\u3002<\/p>\n<\/div>\n<p>\u672c\u8bfe\u7684\u66fc\u9640\u7f57\u4ee5\u201c\u7a33\u56fa\u5916\u5708\u4e0e\u6e05\u6670\u4e2d\u5fc3\u201d\u4e3a\u4e3b\u8c61\u5f81\u5728\u6050\u60e7\u88ad\u6765\u65f6\u4f60\u4f9d\u7136\u62e5\u6709\u8fb9\u754c\u4e0e\u6838\u5fc3\u3002<\/p>\n<p>\u25c9 \u51dd\u89c6\u4e00\u6b21\u5373\u53ef\u65e0\u9700\u91cd\u590d\u3002<\/p>\n<div style=\"text-align:center; margin: 10px 0;\">  <a href=\"javascript:void(0);\" class=\"arttao-mandala-btn\" data-target=\"mandalaPlayer133\" data-btn=\"mandalaBtn133\" id=\"mandalaBtn133\" style=\"background-color:#E5FFFF; color:#333; padding:8px 16px; text-decoration:none; border:1px solid #FFE5E5  ; border-radius:30px; font-size:14px;\">\u7597\u6108\u52a8\u753b<\/a><\/div><div id=\"mandalaPlayer133\" style=\"display:none; text-align:center;\">  <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/arttao.org\/wp-content\/uploads\/images\/art133.gif\" style=\"max-width:800px; width:100%; border:1px solid #ccc; border-radius:8px; display:block; margin:auto;\" alt=\"Mandala 133\" \/><\/div>\n<div style=\"height: 40px;\"><\/div>\n<\/div>\n<p>  <!-- \u7ed8\u753b\u5f15\u5bfc\uff083\u6761\uff09 --><\/p>\n<div class=\"art-guidance\" style=\"margin:24px 0;line-height:1.8;font-size:15px;\">\n<h3 style=\"color:#00695C;\">\u7b2c133\u8bfe\uff1a\u6655\u5012\u6050\u60e7 \u00b7 \u7ed8\u753b\u5f15\u5bfc<\/h3>\n<p><strong>\u2460 \u52a8\u4f5c\u5f15\u5bfc\uff1a<\/strong>\u753b\u4e00\u4e2a\u6781\u7a33\u7684\u6838\u5fc3\u5706\u5f62\uff0c\u8c61\u5f81\u4f60\u4e0d\u4f1a\u5012\u4e0b\u7684\u4e2d\u5fc3\uff0c\u81ea\u7136\u547c\u5438\u4e2d\u6162\u6162\u52a0\u6df1\u8272\u8c03\u3002<\/p>\n<p><strong>\u2461 \u52a8\u4f5c\u5f15\u5bfc\uff1a<\/strong>\u5728\u6838\u5fc3\u5916\u753b\u8f7b\u5fae\u6ce2\u52a8\u7ebf\u6761\uff0c\u8c61\u5f81\u6050\u60e7\u53ea\u662f\u5916\u56f4\u73b0\u8c61\uff0c\u800c\u4e0d\u662f\u4e3b\u4f53\u3002<\/p>\n<p><strong>\u2462 \u52a8\u4f5c\u5f15\u5bfc\uff1a<\/strong>\u753b\u7531\u4e2d\u5fc3\u5411\u5916\u5ef6\u4f38\u7684\u653e\u5c04\u7ebf\uff0c\u8c61\u5f81\u201c\u6211\u5728\u6050\u60e7\u4e2d\u4ecd\u80fd\u5411\u5916\u6269\u5c55\u201d\u3002<\/p>\n<\/p><\/div>\n<p style=\"color:#a00;\">\u8bf7\u5148\u767b\u5f55\u518d\u63d0\u4ea4\u7ed8\u753b\u4e0e\u611f\u53d7\u3002<\/p>\n<div 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