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margin: 0 auto 30px auto;\"><canvas id=\"audio_waveform_69e942ddca169_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_69e942ddca169_audio');\n        const canvas = document.getElementById('audio_waveform_69e942ddca169_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><!-- ==================== \u82b3\u9999\u7597\u6cd5\u996e\u54c1 ==================== --> <\/p>\n<h3 style=\"margin-top:28px;\">\u25cb \u82b3\u9999\u7597\u6cd5\u996e\u54c1 \u00b7 \u201c\u8ff7\u8fed\u9999\u8584\u8377\u6e05\u9192\u996e\u201d<\/h3>\n<p><strong>\u63a8\u8350\u7406\u7531\uff1a<\/strong> \u8ff7\u8fed\u9999\u8c61\u5f81\u201c\u5185\u5728\u529b\u91cf\u4e0e\u8bb0\u5fc6\u6574\u5408\u201d\uff0c\u8584\u8377\u8c61\u5f81\u201c\u6e05\u6670\u4e0e\u65b9\u5411\u201d\uff0c\u662f\u6574\u5408\u9636\u6bb5\u7684\u6700\u4f73\u642d\u914d\u3002<\/p>\n<p><strong>\u505a\u6cd5\uff1a<\/strong>\u8ff7\u8fed\u9999 1g\u3001\u8584\u8377\u53f6 2g\uff0c\u70ed\u6c34\u6d78\u6ce1 4\u20135 \u5206\u949f\u3002\u996e\u7528\u524d\u6df1\u5438\u9999\u6c14\uff0c\u8ba9\u601d\u7eea\u56de\u5230\u8eab\u4f53\u4e2d\u5fc3\u3002<\/p>\n<p><strong>\u5de9\u56fa\u8bed\uff1a<\/strong>\u201c\u6211\u503c\u5f97\u62e5\u6709\u81ea\u5df1\u7684\u529b\u91cf\u3002\u201d<\/p>\n<p> <!-- ==================== \u82f1\u5f0f\u7d20\u98df\u7597\u6cd5\uff08UK\uff09 ==================== --> <\/p>\n<article class=\"medit-card\">\n<h3 class=\"medit-h\">\u25cb \u82f1\u5f0f\u7d20\u98df\u7597\u6cd5 \u00b7 \u201c\u529b\u91cf\u91cd\u5efa\u4e09\u4ef6\u7ec4\u201d<\/h3>\n<div class=\"medit-hr\"><\/div>\n<p>\u82f1\u5f0f\u7d20\u98df\u5f3a\u8c03\u201c\u6e29\u548c\u800c\u575a\u97e7\u7684\u6ecb\u517b\u201d\uff0c\u975e\u5e38\u9002\u5408\u5728\u529b\u91cf\u91cd\u5efa\u7684\u9636\u6bb5\u4f7f\u7528\u3002<\/p>\n<ul style=\"font-size:15px; line-height:1.8; padding-left:18px;\">\n<li><strong>\u7ea2\u6241\u8c46\u6ce5\u4e0e\u70e4\u5168\u9ea6\uff08Red Lentil Hummus + Wholegrain\uff09\uff1a<\/strong>\u63d0\u5347\u80fd\u91cf\u7a33\u6001\uff0c\u8ba9\u8eab\u4f53\u611f\u5230\u652f\u6301\u4e0e\u8e0f\u5b9e\u3002<\/li>\n<li><strong>\u70e4\u82b1\u6930\u83dc\u4e0e\u9999\u8349\u6cb9\uff08Roasted Cauliflower + Herb Oil\uff09\uff1a<\/strong>\u5e2e\u52a9\u4f60\u4ece\u996e\u98df\u4e2d\u611f\u53d7\u5230\u201c\u638c\u63a7\u4e0e\u521b\u9020\u611f\u201d\u3002<\/li>\n<li><strong>\u6e29\u70ed\u71d5\u9ea6\u9999\u8549\u7897\uff08Warm Oat &#038; Banana Bowl\uff09\uff1a<\/strong>\u7a33\u5b9a\u8840\u7cd6\u4e0e\u60c5\u7eea\uff0c\u8ba9\u4f60\u66f4\u80fd\u627f\u53d7\u56de\u987e\u521b\u4f24\u5e26\u6765\u7684\u6ce2\u52a8\u3002<\/li>\n<\/ul>\n<p>\u5b83\u4eec\u8c61\u5f81\u4e00\u79cd\u529b\u91cf\uff1a\u6e29\u548c\u3001\u53ef\u6301\u7eed\u3001\u4e0d\u9700\u8981\u7206\u53d1\uff0c\u4f46\u4f1a\u6301\u7eed\u6d41\u52a8\u3002<\/p>\n<section class=\"rlx26 \"><details><summary class=\"hero\"><span class=\"pill\">\u7597\u6108\u98df\u8c31<\/span><\/summary><div class=\"panel\"><div class=\"toolbar\"><div class=\"title\">\u98df\u8c31<\/div><a href=\"#\" class=\"btn\" onclick=\"this.closest('details').open=false;return false;\">\u8fd4\u56de<\/a><\/div><div class=\"body\"><div class=\"note\">\u672a\u8bfb\u53d6\u5230\u98df\u8c31\u5185\u5bb9\uff08\u8def\u5f84\uff1a<code>\/home2\/lzxwhemy\/public_html\/arttao_org\/wp-content\/uploads\/cookbook\/yan-mai-pian-zhou.html<\/code>\uff09\uff08\u8bf7\u786e\u8ba4\u5df2\u4e0a\u4f20\uff1ayan-mai-pian-zhou.html\uff09<\/div><\/div><div class=\"uploads\"><div class=\"note\">\u4f5c\u54c1\u4e0a\u4f20\uff08\u6700\u591a 2 \u5f20\uff09\uff1a<\/div><div class=\"grid\"><div class=\"card\">\r\n      <img decoding=\"async\" class=\"thumb\" src=\"\" alt=\"\" style=\"display:none\" \/>\r\n      <form class=\"uform\" enctype=\"multipart\/form-data\" onsubmit=\"event.preventDefault(); var f=this; var x=new FormData(f); x.append('action','rlx26x_upload'); fetch('https:\/\/arttao.org\/wp-admin\/admin-ajax.php',{method:'POST',body:x,credentials:'same-origin'}).then(r=>r.json()).then(function(o){ var m=f.querySelector('.msg'); if(o&&o.success){ if(m) m.textContent='\u5df2\u4e0a\u4f20'; var img=f.parentElement.querySelector('.thumb'); if(img){ img.src=o.url; img.style.display='block'; } } else { if(m) m.textContent=(o&&o.message)?o.message:'\u4e0a\u4f20\u5931\u8d25'; } }).catch(function(){ var m=f.querySelector('.msg'); if(m) m.textContent='\u7f51\u7edc\u9519\u8bef'; });\">\r\n        <input type=\"file\" name=\"image\" accept=\"image\/jpeg,image\/png,image\/webp\" required \/>\r\n        <button type=\"submit\" class=\"btn\">\u4e0a\u4f20\u56fe\u7247<\/button>\r\n        <span class=\"msg small\">\u652f\u6301 JPG\/PNG\/WebP\uff0c\u5355\u5f20 \u2264 3MB<\/span>\r\n      <\/form>\r\n    <\/div><div class=\"card\">\r\n      <img decoding=\"async\" class=\"thumb\" src=\"\" alt=\"\" style=\"display:none\" \/>\r\n      <form class=\"uform\" enctype=\"multipart\/form-data\" onsubmit=\"event.preventDefault(); var f=this; var x=new FormData(f); x.append('action','rlx26x_upload'); fetch('https:\/\/arttao.org\/wp-admin\/admin-ajax.php',{method:'POST',body:x,credentials:'same-origin'}).then(r=>r.json()).then(function(o){ var m=f.querySelector('.msg'); if(o&&o.success){ if(m) m.textContent='\u5df2\u4e0a\u4f20'; var img=f.parentElement.querySelector('.thumb'); if(img){ img.src=o.url; img.style.display='block'; } } else { if(m) m.textContent=(o&&o.message)?o.message:'\u4e0a\u4f20\u5931\u8d25'; } }).catch(function(){ var m=f.querySelector('.msg'); if(m) m.textContent='\u7f51\u7edc\u9519\u8bef'; });\">\r\n        <input type=\"file\" name=\"image\" accept=\"image\/jpeg,image\/png,image\/webp\" required \/>\r\n        <button type=\"submit\" class=\"btn\">\u4e0a\u4f20\u56fe\u7247<\/button>\r\n        <span class=\"msg small\">\u652f\u6301 JPG\/PNG\/WebP\uff0c\u5355\u5f20 \u2264 3MB<\/span>\r\n      <\/form>\r\n    <\/div><\/div><\/div><\/div><\/details><\/section>\n<\/article>\n<p> <!-- ==================== \u4e2d\u56fd\u4e66\u6cd5 \u00b7 \u884c\u4e66 ==================== --> <\/p>\n<h3>\u25cb \u4e2d\u56fd\u4e66\u6cd5 \u00b7 \u884c\u4e66\u53e5\u5199\uff1a\u201c\u529b\u91cf\u5728\u6211\u4e4b\u4e2d\u3002\u201d<\/h3>\n<p><strong>\u7ec3\u4e60\u8bed\u53e5\uff1a<\/strong><\/p>\n<p style=\"font-style:italic; color:#444; font-size:17px;\">\u529b\u91cf\u5728\u6211\u4e4b\u4e2d\u3002<\/p>\n<p><strong>\u4e66\u5199\u91cd\u70b9\uff1a<\/strong><\/p>\n<ul style=\"padding-left:18px; line-height:1.8; font-size:15px;\">\n<li>\u201c\u529b\u91cf\u201d\u4e24\u5b57\u5199\u5f97\u7a33\u3001\u539a\u91cd\uff0c\u8c61\u5f81\u4f60\u6b63\u5728\u91cd\u65b0\u62fe\u56de\u80fd\u91cf\u3002<\/li>\n<li>\u201c\u5728\u6211\u201d\u5199\u5f97\u81ea\u7136\u3001\u6d41\u52a8\uff0c\u4ee3\u8868\u4f60\u6b63\u5728\u5141\u8bb8\u529b\u91cf\u56de\u5230\u8eab\u4f53\u3002<\/li>\n<li>\u201c\u4e4b\u4e2d\u201d\u5199\u5f97\u7565\u5e26\u6536\u675f\uff0c\u8c61\u5f81\u5b89\u4f4f\u3001\u6c89\u7a33\u4e0e\u6574\u5408\u3002<\/li>\n<\/ul>\n\n    <div style=\"text-align: center; margin-top: 20px;\">\n        <button id=\"toggleBtn939\" onclick=\"toggleCalligraphy939()\" 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=\"calligraphyImage939\" style=\"display: none; margin-top: 15px;\">\n            \n            <img decoding=\"async\" src=\"https:\/\/arttao.org\/wp-content\/uploads\/calligraphy-images\/class939.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 toggleCalligraphy939() {\n                var img = document.getElementById(\"calligraphyImage939\");\n                var btn = document.getElementById(\"toggleBtn939\");\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<p><!-- ==================== \u7cbe\u795e\u66fc\u9640\u7f57\u7597\u6108 \u00b7 \u5e42\u60f3\u6587 ==================== --> <\/p>\n<div class=\"mandala-verse\" style=\"margin:20px 0;\">\n<h3>\u7cbe\u795e\u7597\u6108\uff1a\u7cbe\u795e\u66fc\u9640\u7f57\u5e42\u60f3\u6587 74<\/h3>\n<p> \u529b\u91cf\u4e0d\u662f\u4e00\u79cd\u59ff\u6001\uff0c \u800c\u662f\u4e00\u79cd\u5f52\u4f4d\u3002 \u5f52\u4f4d\u5230\u4f60\u7684\u8eab\u4f53\uff0c \u5f52\u4f4d\u5230\u4f60\u7684\u8282\u5f8b\uff0c \u5f52\u4f4d\u5230\u4f60\u613f\u610f\u7ee7\u7eed\u6d3b\u5728\u4e16\u754c\u4e0a\u7684\u610f\u5fd7\u3002 <\/p>\n<p> \u66fc\u9640\u7f57\u4e0d\u662f\u753b\u4ec0\u4e48\uff0c\u800c\u662f\u89c2\u770b\u2014\u2014 \u89c2\u770b\u90a3\u4e9b\u788e\u7247\u5982\u4f55\u7f13\u6162\u805a\u5408\uff0c \u89c2\u770b\u4f60\u5982\u4f55\u4ece\u4f24\u53e3\u4e2d\u751f\u51fa\u667a\u6167\uff0c \u89c2\u770b\u4f60\u5982\u4f55\u7528\u53cc\u624b\u4e0e\u5fc3\uff0c\u628a\u751f\u547d\u7684\u7ed3\u6784\u91cd\u65b0\u62fc\u56de\u5b8c\u6574\u3002 <\/p>\n<p><strong>\u9ed8\u5ff5\uff1a<\/strong>\u201c\u6211\u6b63\u5728\u53d8\u5f97\u66f4\u5b8c\u6574\u3002\u201d<\/p>\n<\/p><\/div>\n<p>[mandala_course lesson=&#8221;939&#8243;]<\/p>\n<p><!-- ==================== \u7ed8\u753b\u5f15\u5bfc ==================== --> <\/p>\n<div class=\"art-guidance\" style=\"margin:24px 0; 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