上个月查出颈动脉软斑以后，我才意识到，也许我“以为健康”的饮食，其实并不真正适合我的身体。于是我开始系统地研究各种食材，认真分析它们的成分、作用、摄入时机和搭配方式。经过一个多月的实践和身体反馈，我整理出这份核心食材总表，把名称、作用和使用方法一并列出来，也希望能对你有帮助。After a carotid artery plaque was found last month, I realized that the diet I thought was “healthy” might not actually suit my body. So I started to study different foods — their nutrients, functions, timing, and combinations — and analyzed everything I ate. Based on over a month of research and personal feedback, I’ve put together this list of core ingredients. Each item includes its purpose and how I use it. I hope it can help you too. 🍚 早餐（Breakfast） 目标：温和开启一天、稳定血糖、减少交感神经激发Goal: Start the day gently, stabilize blood sugar, and ease sympathetic activation 食材 / Food 类型 / Type 功能…