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<html lang="zh"><head><title>你是你吃出来的（套装共2册）</title><meta charset="utf-8"/><link rel="preconnect" href="https://fonts.googleapis.com"/><link rel="preconnect" href="https://fonts.gstatic.com"/><link rel="stylesheet" href="https://fonts.googleapis.com/css2?family=IBM Plex Mono&family=Noto Serif Simplified Chinese:wght@400;700&family=Source Sans Pro:ital,wght@0,400;0,600;1,400;1,600&display=swap"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><meta property="og:title" content="你是你吃出来的（套装共2册）"/><meta property="og:description" content="本书由《你是你吃出来的：吃对少生病，病了这样吃》《你是你吃出来的2：慢病康复的饮食密码》构成的套装。《你是你吃出来的：吃对少生病，病了这样吃》：高血压、高血脂、糖尿病、冠心病等慢病人群都曾陷入同一个误区——误以为低油低脂保健康，其实多是蛋白质缺乏式营养不良；误以为只能终生服药或手术，忽略了饮食等生活方式改变带来的真正康复。《你是你吃出来的2：慢病康复的饮食密码》：本书是一本针对高血压、高脂血、糖尿病、痛风等慢病患者、亚健康人群从临床医学角度提出营养治病调理思路和方案的临床营养实践类图书。营养专家夏萌老师总结几十年临床经验，从营养学角度辨别诊治多种慢病和亚健康的成因，破除营养认知误区，深入浅出地剖析疾病的饮食根源，带给慢病患者科学的营养指导。 ..."/><meta property="og:image" content="https://wiki.7wate.com/static/og-image.png"/><meta property="og:width" content="1200"/><meta property="og:height" content="675"/><link rel="icon" href="../../../static/icon.png"/><meta name="description" content="本书由《你是你吃出来的：吃对少生病，病了这样吃》《你是你吃出来的2：慢病康复的饮食密码》构成的套装。《你是你吃出来的：吃对少生病，病了这样吃》：高血压、高血脂、糖尿病、冠心病等慢病人群都曾陷入同一个误区——误以为低油低脂保健康，其实多是蛋白质缺乏式营养不良；误以为只能终生服药或手术，忽略了饮食等生活方式改变带来的真正康复。《你是你吃出来的2：慢病康复的饮食密码》：本书是一本针对高血压、高脂血、糖尿病、痛风等慢病患者、亚健康人群从临床医学角度提出营养治病调理思路和方案的临床营养实践类图书。营养专家夏萌老师总结几十年临床经验，从营养学角度辨别诊治多种慢病和亚健康的成因，破除营养认知误区，深入浅出地剖析疾病的饮食根源，带给慢病患者科学的营养指导。 ..."/><meta name="generator" content="Quartz"/><link href="../../../index.css" rel="stylesheet" type="text/css" spa-preserve/><link href="https://cdnjs.cloudflare.com/ajax/libs/KaTeX/0.16.9/katex.min.css" rel="stylesheet" type="text/css" spa-preserve/><script src="../../../prescript.js" type="application/javascript" spa-preserve></script><script type="application/javascript" spa-preserve>const fetchData = fetch("../../../static/contentIndex.json").then(data => data.json())</script></head><body 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data-for="Personal/Journal/2022/W42/2022-10-19">2022-10-19</a></li><li><a href="../../../Personal/Journal/2022/W42/2022-10-21" data-for="Personal/Journal/2022/W42/2022-10-21">2022-10-21</a></li><li><a href="../../../Personal/Journal/2022/W42/2022-W42" data-for="Personal/Journal/2022/W42/2022-W42">2022-W42</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W43"><button class="folder-button"><span class="folder-title">W43</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W43"><li><a href="../../../Personal/Journal/2022/W43/2022-10-24" 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data-for="Personal/Journal/2022/W45/2022-11-11">2022-11-11</a></li><li><a href="../../../Personal/Journal/2022/W45/2022-11-12" data-for="Personal/Journal/2022/W45/2022-11-12">2022-11-12</a></li><li><a href="../../../Personal/Journal/2022/W45/2022-11-13" data-for="Personal/Journal/2022/W45/2022-11-13">2022-11-13</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W46"><button class="folder-button"><span class="folder-title">W46</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W46"><li><a href="../../../Personal/Journal/2022/W46/2022-11-18" data-for="Personal/Journal/2022/W46/2022-11-18">2022-11-18</a></li><li><a href="../../../Personal/Journal/2022/W46/2022-11-20" data-for="Personal/Journal/2022/W46/2022-11-20">2022-11-20</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W47"><button class="folder-button"><span class="folder-title">W47</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W47"><li><a href="../../../Personal/Journal/2022/W47/2022-11-21" data-for="Personal/Journal/2022/W47/2022-11-21">2022-11-21</a></li><li><a href="../../../Personal/Journal/2022/W47/2022-11-22" data-for="Personal/Journal/2022/W47/2022-11-22">2022-11-22</a></li><li><a href="../../../Personal/Journal/2022/W47/2022-W47" data-for="Personal/Journal/2022/W47/2022-W47">2022-W47</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W48"><button class="folder-button"><span class="folder-title">W48</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W48"><li><a href="../../../Personal/Journal/2022/W48/2022-11-28" data-for="Personal/Journal/2022/W48/2022-11-28">2022-11-28</a></li><li><a href="../../../Personal/Journal/2022/W48/2022-11-29" data-for="Personal/Journal/2022/W48/2022-11-29">2022-11-29</a></li><li><a href="../../../Personal/Journal/2022/W48/2022-12-01" data-for="Personal/Journal/2022/W48/2022-12-01">2022-12-01</a></li><li><a href="../../../Personal/Journal/2022/W48/2022-12-04" data-for="Personal/Journal/2022/W48/2022-12-04">2022-12-04</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W49"><button class="folder-button"><span class="folder-title">W49</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W49"><li><a href="../../../Personal/Journal/2022/W49/2022-12-06" data-for="Personal/Journal/2022/W49/2022-12-06">2022-12-06</a></li><li><a href="../../../Personal/Journal/2022/W49/2022-W49" data-for="Personal/Journal/2022/W49/2022-W49">2022-W49</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W50"><button class="folder-button"><span class="folder-title">W50</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W50"><li><a href="../../../Personal/Journal/2022/W50/2022-12-12" data-for="Personal/Journal/2022/W50/2022-12-12">2022-12-12</a></li></ul></div></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023"><button class="folder-button"><span class="folder-title">2023</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023"><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W2"><button class="folder-button"><span class="folder-title">W2</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W2"><li><a href="../../../Personal/Journal/2023/W2/2023-W2" data-for="Personal/Journal/2023/W2/2023-W2">2023-W2</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W3"><button class="folder-button"><span class="folder-title">W3</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W3"><li><a href="../../../Personal/Journal/2023/W3/2023-01-16" data-for="Personal/Journal/2023/W3/2023-01-16">2023-01-16</a></li><li><a href="../../../Personal/Journal/2023/W3/2023-01-18" data-for="Personal/Journal/2023/W3/2023-01-18">2023-01-18</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W5"><button class="folder-button"><span class="folder-title">W5</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W5"><li><a href="../../../Personal/Journal/2023/W5/2023-W5" data-for="Personal/Journal/2023/W5/2023-W5">2023-W5</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W6"><button class="folder-button"><span class="folder-title">W6</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W6"><li><a href="../../../Personal/Journal/2023/W6/2023-W6" data-for="Personal/Journal/2023/W6/2023-W6">2023-W6</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W7"><button class="folder-button"><span class="folder-title">W7</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W7"><li><a href="../../../Personal/Journal/2023/W7/2023-02-14" data-for="Personal/Journal/2023/W7/2023-02-14">2023-02-14</a></li><li><a href="../../../Personal/Journal/2023/W7/2023-02-15" data-for="Personal/Journal/2023/W7/2023-02-15">2023-02-15</a></li><li><a href="../../../Personal/Journal/2023/W7/2023-02-16" data-for="Personal/Journal/2023/W7/2023-02-16">2023-02-16</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W8"><button class="folder-button"><span class="folder-title">W8</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W8"><li><a href="../../../Personal/Journal/2023/W8/2023-02-20" data-for="Personal/Journal/2023/W8/2023-02-20">2023-02-20</a></li><li><a href="../../../Personal/Journal/2023/W8/2023-02-22" data-for="Personal/Journal/2023/W8/2023-02-22">2023-02-22</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W10"><button class="folder-button"><span class="folder-title">W10</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W10"><li><a href="../../../Personal/Journal/2023/W10/2023-W10" data-for="Personal/Journal/2023/W10/2023-W10">2023-W10</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W12"><button class="folder-button"><span class="folder-title">W12</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W12"><li><a href="../../../Personal/Journal/2023/W12/2023-03-20" data-for="Personal/Journal/2023/W12/2023-03-20">2023-03-20</a></li><li><a href="../../../Personal/Journal/2023/W12/2023-03-21" data-for="Personal/Journal/2023/W12/2023-03-21">2023-03-21</a></li><li><a href="../../../Personal/Journal/2023/W12/2023-W12" data-for="Personal/Journal/2023/W12/2023-W12">2023-W12</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 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data-for="Technology/OperatingSystem/Docker/基础/简介">简介</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Docker/进阶"><button class="folder-button"><span class="folder-title">进阶</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Docker/进阶"><li><a href="../../../Technology/OperatingSystem/Docker/进阶/Docker-Compose" data-for="Technology/OperatingSystem/Docker/进阶/Docker-Compose">Docker Compose</a></li><li><a href="../../../Technology/OperatingSystem/Docker/进阶/Docker-Dockerfile" data-for="Technology/OperatingSystem/Docker/进阶/Docker-Dockerfile">Docker Dockerfile</a></li><li><a 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href="../../../Technology/OperatingSystem/Linux/2.安装/Linux-发行版镜像" data-for="Technology/OperatingSystem/Linux/2.安装/Linux-发行版镜像">Linux 发行版镜像</a></li><li><a href="../../../Technology/OperatingSystem/Linux/2.安装/Linux-安装和配置" data-for="Technology/OperatingSystem/Linux/2.安装/Linux-安装和配置">Linux 安装和配置</a></li><li><a href="../../../Technology/OperatingSystem/Linux/2.安装/Linux-无法启动排查指南" data-for="Technology/OperatingSystem/Linux/2.安装/Linux-无法启动排查指南">Linux 无法启动排查指南</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Linux/3.基础操作"><button class="folder-button"><span class="folder-title">3.基础操作</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" 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data-for="Technology/OperatingSystem/Linux/4.系统管理/Linux-服务管理">Linux 服务管理</a></li><li><a href="../../../Technology/OperatingSystem/Linux/4.系统管理/Linux-系统启动详解" data-for="Technology/OperatingSystem/Linux/4.系统管理/Linux-系统启动详解">Linux 服务管理</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Linux/5.安全配置"><button class="folder-button"><span class="folder-title">5.安全配置</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Linux/5.安全配置"><li><a href="../../../Technology/OperatingSystem/Linux/5.安全配置/Linux-系统安全与防护" data-for="Technology/OperatingSystem/Linux/5.安全配置/Linux-系统安全与防护">Linux 系统安全与防护</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Linux/6.网络管理"><button class="folder-button"><span class="folder-title">6.网络管理</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Linux/6.网络管理"><li><a href="../../../Technology/OperatingSystem/Linux/6.网络管理/Linux-网络管理" data-for="Technology/OperatingSystem/Linux/6.网络管理/Linux-网络管理">Linux 网络管理</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" 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data-for="Technology/OperatingSystem/Virtualization/1.虚拟化概述/虚拟化概述">虚拟化概述</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Virtualization/2.KVM虚拟化"><button class="folder-button"><span class="folder-title">2.KVM虚拟化</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Virtualization/2.KVM虚拟化"><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/1.-KVM-概述" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/1.-KVM-概述">1. KVM 概述</a></li><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/2.-KVM-安装配置" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/2.-KVM-安装配置">2. KVM 安装配置</a></li><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/3.-KVM-管理工具" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/3.-KVM-管理工具">3. KVM 管理工具</a></li><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/4.-KVM-网络配置" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/4.-KVM-网络配置">4. KVM 网络配置</a></li><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/5.-KVM-存储管理" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/5.-KVM-存储管理">5. KVM 存储管理</a></li><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/6.-KVM-性能优化" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/6.-KVM-性能优化">6. KVM 性能优化</a></li><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/7.-KVM-系统监控" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/7.-KVM-系统监控">7. KVM 系统监控</a></li></ul></div></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Windows"><button class="folder-button"><span class="folder-title">Windows</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Windows"><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Windows/文化"><button class="folder-button"><span 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class="internal">回读者信──240816</a></h3></div><p class="meta">2024年8月16日</p></div></li><li class="recent-li"><div class="section"><div class="desc"><h3><a href="../../../Personal/Blog/2024/乌兰哈达火山银河之旅" class="internal">乌兰哈达火山银河之旅</a></h3></div><p class="meta">2024年6月27日</p></div></li><li class="recent-li"><div class="section"><div class="desc"><h3><a href="../../../Personal/Blog/2024/冰箱，让你我错过了多少新鲜的生活？" class="internal">冰箱，让你我错过了多少新鲜的生活？</a></h3></div><p class="meta">2024年6月27日</p></div></li></ul></div></div><div class="center"><div class="page-header"><div class="popover-hint"><nav class="breadcrumb-container" aria-label="breadcrumbs"><div class="breadcrumb-element"><a href="../../../">Home</a><p> ❯ </p></div><div class="breadcrumb-element"><a href="../../../Personal/">Personal</a><p> ❯ </p></div><div class="breadcrumb-element"><a href="../../../Personal/Book/">Book</a><p> ❯ </p></div><div class="breadcrumb-element"><a href="../../../Personal/Book/医学健康/">医学健康</a><p> ❯ </p></div><div class="breadcrumb-element"><a href>你是你吃出来的（套装共2册）</a></div></nav><h1 class="article-title">你是你吃出来的（套装共2册）</h1><p show-comma="true" class="content-meta"><span>2024年4月29日</span><span>14分钟阅读</span></p><ul class="tags"><li><a href="../../../tags/阅读/医学健康-健康" class="internal tag-link">阅读/医学健康-健康</a></li><li><a href="../../../tags/阅读/笔记" class="internal tag-link">阅读/笔记</a></li></ul></div></div><article class="popover-hint"><h2 id="简介">简介<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#简介" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
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<ul>
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<li><strong>书名</strong>：《你是你吃出来的（套装共2册）》</li>
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<li><strong>作者</strong>： 夏萌</li>
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<li><strong>分类</strong>： 医学健康-健康</li>
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<li><strong>ISBN</strong>：</li>
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<li><strong>出版社</strong>：江西科技出版社</li>
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</ul>
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<h2 id="概述">概述<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#概述" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
|
||
<p>本书由《你是你吃出来的：吃对少生病，病了这样吃》《你是你吃出来的2：慢病康复的饮食密码》构成的套装。《你是你吃出来的：吃对少生病，病了这样吃》：高血压、高血脂、糖尿病、冠心病等慢病人群都曾陷入同一个误区——误以为低油低脂保健康，其实多是蛋白质缺乏式营养不良；误以为只能终生服药或手术，忽略了饮食等生活方式改变带来的真正康复。《你是你吃出来的2：慢病康复的饮食密码》：本书是一本针对高血压、高脂血、糖尿病、痛风等慢病患者、亚健康人群从临床医学角度提出营养治病调理思路和方案的临床营养实践类图书。营养专家夏萌老师总结几十年临床经验，从营养学角度辨别诊治多种慢病和亚健康的成因，破除营养认知误区，深入浅出地剖析疾病的饮食根源，带给慢病患者科学的营养指导。</p>
|
||
<h2 id="划线">划线<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#划线" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
|
||
<blockquote>
|
||
<p>我不禁问自己，为什么这个奇迹会发生？营养素到底在我体内起了什么作用？肾炎的种类很多，我的疾病的治愈是运气使然还是有什么规律可循？</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>问题最为集中的是饮食习惯不良。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>在很多糖尿病患者身上，我发现他们太喜欢喝粥、吃米和面了，满脑子都是“没有主食就不叫吃饭”。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>吃好三顿饭</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>有时候我也会遇到解释不了的问题，就去看书、找资料，在患者复诊时再把新的营养知识传授给他们，他们会毫无保留地信任我，告诉我他们自己的问题、感受，按时去做检查和化验，又会按照新的营养方案去调整。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>这种情况，我过去在神经内科的时候常常遇到，那时我和大多数医生一样，把可以想到的方法都用遍后，唯一能做的就是一遍一遍地下病危通知。但现在的我认为，这一刻还可以有所作为——给生命最基本的营养支持。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>一问患者家属，他夫人告诉我：他吃素，从来不吸烟，不饮酒，每天都运动。我明白了，他由于长年缺乏蛋白质导致大血管变得很脆弱，手术前已经营养不良，经过大手术的打击，体内营养储备已被全部掏空。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>我给他做了饮食调查，发现他平时会吃很多米面，尤其爱吃面条，每天晚上如果不吃面条就很担心夜里会饿醒。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>他很疑惑：“不是吃了降糖药就不能停了吗？”我耐心地解释：“因为你已经开始运动，并且控制了饮酒，现在又开始从饮食上努力调整，这些都是降血糖的有效方法，此时如果加上药物降血糖的力量，很容易出现低血糖的症状，轻则昏迷，重则死亡。”</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>医生如果学会了营养学，将如虎添翼；普通人如果学会了营养学，将受益终身。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>中国在此次报告中的人均寿命为：女性77岁，男性74岁。咱们的邻居日本，人均寿命在全世界排名第一，国民平均寿命为84岁。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>人体自身无法合成维生素，而且各种维生素之间不能相互转化，当某一种或几种维生素缺乏时很容易出现问题，因此怎么强调维生素的重要性也不为过</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>中国居民膳食指南及平衡膳食宝塔(2007)</p>
|
||
</blockquote>
|
||
<p>[插图]</p>
|
||
<p>2007—2016年，这10年人们的生活方式变得更加方便快捷，糖尿病、高血压等慢病成为非常严重的社会问题，更多研究资料显示工业化加工食品对人体健康产生了严重的副作用。同时，蛋白质、维生素A、铁、钙的普遍缺乏仍然存在，营养不平衡成为普遍现象。大家在享受各种美味食品时，往往忘记了食物多样化以及正确的膳食结构给健康带来的益处，所以，这一版的膳食指南除了宝塔外，还增加了膳食餐盘，提醒人们重视食物结构。</p>
|
||
<blockquote>
|
||
<p>第一种是经济发达国家模式，也称富裕型模式，主要以动物性食物为主，粮食类中等，蔬菜水果比较少。富裕型模式属于高能量、高脂肪、高蛋白、低膳食纤维型，如大家经常看到的麦当劳、肯德基、星巴克等都是这类典型模式。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>“看咱们自己国家的膳食宝塔，上面写得清清楚楚。”</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>所以，各国膳食指南都只适用于本国居民。再者，每个国家的饮食指南都是与时俱进的，历经一段时间后，又发现了很多营养问题，而且与全民健康明显相关，下一次的指南就会有所调整，所以要动态地看待这些饮食指南</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>世上最好的药：早餐、午餐和晚餐</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>晚餐的真正价值：补足全天没吃够的营养</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>少吃多餐能够减轻以往大量进食时肠胃的压力，减轻胃肠道负担，减少肌肉损害，促进新陈代谢，减少体脂，排毒养颜。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>下午茶的时候可以喝些牛奶、酸奶、咖啡，加上水果和小点心</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>一方水土养一方人，你到了一个新的地方，就应该按照当地的饮食习惯吃，顺应当地的气候条件要求，这样才能保证健康。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>脑内需求最多的脂类为卵磷脂，因此要增加磷脂食物</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>长期面对电脑工作，要特别注意维生素A的补充，这对提高视力、防止眼睛干涩有好处。而补充维生素A最好的方法是吃动物肝脏，另外也可以补充植物中的胡萝卜素。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>女士每个月有月经血的输出，所以应该更多地补充些动物肝脏、血制品和有补铁效果的植物性食物，比如猪肝、猪血、鸭血、芝麻、蘑菇、木耳、海带、紫菜、桂圆等。补铁同时补充维生素C，可以促进铁吸收，所以要多吃水果。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>[插图]</p>
|
||
</blockquote>
|
||
<p>PART 04</p>
|
||
<p>我们到底应该怎么吃</p>
|
||
<blockquote>
|
||
<p>水果：吃得实在太少了</p>
|
||
</blockquote>
|
||
<p>2013年，国际组织发布各国水果年人均消费指标：中国年人均64千克，日本年人均54千克，印度年人均37千克，巴西年人均109千克，俄罗斯年人均71千克，美国年人均110千克。</p>
|
||
<p>为什么我们没有美国人、俄罗斯人水果吃得多？因为在吃水果的问题上全国差距太大，有很多人根本不吃，有条件的人和有健康观念的人要好一些。尤其是男同胞大多认为水果是零食，不爱吃，甚至我在出诊时还遇到过这种说法：“水果不都是女人吃的吗？”</p>
|
||
<p>2002年，中国营养学会有关中国膳食与健康的调查结果显示，中国城乡居民的膳食中，每人每天平均食用水果的数量是45.</p>
|
||
<blockquote>
|
||
<p>肌肉组织：肠胃、心脏等器官动力不足都可以由此入手</p>
|
||
</blockquote>
|
||
<p>肌肉，不仅代表着健美，还代表着力量。常见的肌肉被分成骨骼肌、平滑肌和心肌。</p>
|
||
<p>骨骼肌很好理解，主要指四肢的肌肉。</p>
|
||
<p>平滑肌主要分布在胃肠道，这类肌肉多不受自主意识的控制，有自己的收缩节律。也就是说，胃肠道蠕动多少次你无法控制。平滑肌在各种管道的中间层，前面介绍上皮细胞时讲了人体中所有的管道，凡是有管道的地方就会有平滑肌，比如消化道、呼吸道、生殖道等。</p>
|
||
<p>心肌，不用多说，大家也知道，就在心脏。</p>
|
||
<p>便秘很可能因为身体缺肉</p>
|
||
<blockquote>
|
||
<p>我在书中详细地介绍了我的思路轨迹和大致营养原则，希望你能通过了解我的思路，建立一个属于自己的营养治疗方案。</p>
|
||
</blockquote>
|
||
<p>信息爆炸的年代，知识更迭得飞快，临床营养学方面还有很多内容没有被研究透彻。我不敢说我讲的都对，我只是写出了基于自己大量治疗经验对营养的理解和我现在采用的方法。与你分享本书，愿共同进步、共同受益。</p>
|
||
<p>夏萌</p>
|
||
<p>2019年5月</p>
|
||
<blockquote>
|
||
<p>[插图]</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>[插图]</p>
|
||
</blockquote>
|
||
<p>PART 03</p>
|
||
<p>吃对了，降血脂哪有那么难</p>
|
||
<blockquote>
|
||
<p>低密度脂蛋白在血液中游走，携带着肝脏合成的脂肪、磷脂和胆固醇，寻找低密度脂蛋白的受体。低密度脂蛋白的受体遍布于血管内皮细胞、动脉壁平滑肌细胞、肝细胞、肾上腺皮质细胞、淋巴细胞、单核细胞、巨噬细胞。当低密度脂蛋白找到载脂蛋白B的受体后，互相识别一下，信号对上，然后顺利登陆，把货物卸下来。甘油三酯成为能量，供细胞应用；磷脂和胆固醇成为细胞的结构成分或者激素的合成原料。</p>
|
||
</blockquote>
|
||
<p>综上，当看到化验单上低密度脂蛋白胆固醇旁边有个向上的箭头时，我们最好采用这样的思路，至少我们要知道三点。</p>
|
||
<p>第一，来源于肝脏的胆固醇合成比较多，说明肝脏的功能还不错。</p>
|
||
<p>第二，低密度脂蛋白胆固醇的接收点在血管内皮、动脉壁平滑肌、肾上腺、免疫细胞等周围组织，这些组织需要肝脏合成的胆固醇。</p>
|
||
<blockquote>
|
||
<p>人在焦虑的状态下，肾上腺素、去甲肾上腺素、肾上腺皮质激素分泌都会增多，血糖值也会随之升高。</p>
|
||
</blockquote>
|
||
<blockquote>
|
||
<p>“三足鼎立”的三个“足”是指蔬菜类、蛋白质类和碳水化合物类。蔬菜占总数量的一半，蛋白质类占1/4，碳水化合物类占1/4，最好选择低碳水化合物的主食。中餐、晚餐可以是主食＋蔬菜＋肉类，早餐可以是包子+鸡蛋+牛奶+蔬菜。</p>
|
||
</blockquote>
|
||
<h2 id="笔记">笔记<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#笔记" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
|
||
<blockquote>
|
||
<p>食物是最好的药物。也真正明白了“健康掌握在自己手中”这句大俗话所言不虚。</p>
|
||
</blockquote>
|
||
<p>💭 食物是最好的药物</p>
|
||
<h2 id="书评">书评<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#书评" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2>
|
||
<h2 id="点评">点评<a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#点评" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2></article><hr/><div class="page-footer"></div></div><div class="right sidebar"><div class="graph"><h3>关系图谱</h3><div class="graph-outer"><div id="graph-container" data-cfg="{"drag":true,"zoom":true,"depth":1,"scale":1.1,"repelForce":0.5,"centerForce":0.3,"linkDistance":30,"fontSize":0.6,"opacityScale":1,"showTags":true,"removeTags":[],"focusOnHover":false}"></div><button id="global-graph-icon" aria-label="Global Graph"><svg version="1.1" xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" x="0px" y="0px" viewBox="0 0 55 55" fill="currentColor" xml:space="preserve"><path d="M49,0c-3.309,0-6,2.691-6,6c0,1.035,0.263,2.009,0.726,2.86l-9.829,9.829C32.542,17.634,30.846,17,29,17
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s-2-0.897-2-2s0.897-2,2-2S47,39.897,47,41z M49,10c-2.206,0-4-1.794-4-4s1.794-4,4-4s4,1.794,4,4S51.206,10,49,10z"></path></svg></button></div><div id="global-graph-outer"><div id="global-graph-container" data-cfg="{"drag":true,"zoom":true,"depth":-1,"scale":0.9,"repelForce":0.5,"centerForce":0.3,"linkDistance":30,"fontSize":0.6,"opacityScale":1,"showTags":true,"removeTags":[],"focusOnHover":true}"></div></div></div><div class="toc desktop-only"><button type="button" id="toc" class aria-controls="toc-content" aria-expanded="true"><h3>目录</h3><svg xmlns="http://www.w3.org/2000/svg" width="24" height="24" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="fold"><polyline points="6 9 12 15 18 9"></polyline></svg></button><div id="toc-content" class><ul class="overflow"><li class="depth-0"><a href="#简介" data-for="简介">简介</a></li><li class="depth-0"><a href="#概述" data-for="概述">概述</a></li><li class="depth-0"><a href="#划线" 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data-for="Personal/Journal/2022/W47/2022-11-22">2022-11-22</a></li><li><a href="../../../Personal/Journal/2022/W47/2022-W47" data-for="Personal/Journal/2022/W47/2022-W47">2022-W47</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W48"><button class="folder-button"><span class="folder-title">W48</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W48"><li><a href="../../../Personal/Journal/2022/W48/2022-11-28" data-for="Personal/Journal/2022/W48/2022-11-28">2022-11-28</a></li><li><a href="../../../Personal/Journal/2022/W48/2022-11-29" data-for="Personal/Journal/2022/W48/2022-11-29">2022-11-29</a></li><li><a href="../../../Personal/Journal/2022/W48/2022-12-01" data-for="Personal/Journal/2022/W48/2022-12-01">2022-12-01</a></li><li><a href="../../../Personal/Journal/2022/W48/2022-12-04" data-for="Personal/Journal/2022/W48/2022-12-04">2022-12-04</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2022/W49"><button class="folder-button"><span class="folder-title">W49</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2022/W49"><li><a href="../../../Personal/Journal/2022/W49/2022-12-06" 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viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023"><button class="folder-button"><span class="folder-title">2023</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023"><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W2"><button class="folder-button"><span class="folder-title">W2</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W2"><li><a href="../../../Personal/Journal/2023/W2/2023-W2" data-for="Personal/Journal/2023/W2/2023-W2">2023-W2</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W3"><button class="folder-button"><span class="folder-title">W3</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W3"><li><a href="../../../Personal/Journal/2023/W3/2023-01-16" data-for="Personal/Journal/2023/W3/2023-01-16">2023-01-16</a></li><li><a href="../../../Personal/Journal/2023/W3/2023-01-18" data-for="Personal/Journal/2023/W3/2023-01-18">2023-01-18</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W5"><button class="folder-button"><span class="folder-title">W5</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W5"><li><a href="../../../Personal/Journal/2023/W5/2023-W5" data-for="Personal/Journal/2023/W5/2023-W5">2023-W5</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W6"><button class="folder-button"><span class="folder-title">W6</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W6"><li><a href="../../../Personal/Journal/2023/W6/2023-W6" data-for="Personal/Journal/2023/W6/2023-W6">2023-W6</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W7"><button class="folder-button"><span class="folder-title">W7</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W7"><li><a href="../../../Personal/Journal/2023/W7/2023-02-14" data-for="Personal/Journal/2023/W7/2023-02-14">2023-02-14</a></li><li><a href="../../../Personal/Journal/2023/W7/2023-02-15" data-for="Personal/Journal/2023/W7/2023-02-15">2023-02-15</a></li><li><a href="../../../Personal/Journal/2023/W7/2023-02-16" data-for="Personal/Journal/2023/W7/2023-02-16">2023-02-16</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W8"><button class="folder-button"><span class="folder-title">W8</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W8"><li><a href="../../../Personal/Journal/2023/W8/2023-02-20" data-for="Personal/Journal/2023/W8/2023-02-20">2023-02-20</a></li><li><a href="../../../Personal/Journal/2023/W8/2023-02-22" data-for="Personal/Journal/2023/W8/2023-02-22">2023-02-22</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W10"><button class="folder-button"><span class="folder-title">W10</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W10"><li><a href="../../../Personal/Journal/2023/W10/2023-W10" data-for="Personal/Journal/2023/W10/2023-W10">2023-W10</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W12"><button class="folder-button"><span class="folder-title">W12</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W12"><li><a href="../../../Personal/Journal/2023/W12/2023-03-20" data-for="Personal/Journal/2023/W12/2023-03-20">2023-03-20</a></li><li><a href="../../../Personal/Journal/2023/W12/2023-03-21" data-for="Personal/Journal/2023/W12/2023-03-21">2023-03-21</a></li><li><a href="../../../Personal/Journal/2023/W12/2023-W12" data-for="Personal/Journal/2023/W12/2023-W12">2023-W12</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W14"><button class="folder-button"><span class="folder-title">W14</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W14"><li><a href="../../../Personal/Journal/2023/W14/2023-04-08" data-for="Personal/Journal/2023/W14/2023-04-08">2023-04-08</a></li><li><a href="../../../Personal/Journal/2023/W14/2023-W14" data-for="Personal/Journal/2023/W14/2023-W14">2023-W14</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W16"><button class="folder-button"><span class="folder-title">W16</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W16"><li><a href="../../../Personal/Journal/2023/W16/2023-04-21" data-for="Personal/Journal/2023/W16/2023-04-21">2023-04-21</a></li><li><a href="../../../Personal/Journal/2023/W16/2023-04-23" data-for="Personal/Journal/2023/W16/2023-04-23">2023-04-23</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W22"><button class="folder-button"><span class="folder-title">W22</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W22"><li><a href="../../../Personal/Journal/2023/W22/2023-05-31" data-for="Personal/Journal/2023/W22/2023-05-31">2023-05-31</a></li><li><a href="../../../Personal/Journal/2023/W22/2023-06-01" data-for="Personal/Journal/2023/W22/2023-06-01">2023-06-01</a></li><li><a href="../../../Personal/Journal/2023/W22/2023-W22" data-for="Personal/Journal/2023/W22/2023-W22">2023-W22</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W23"><button class="folder-button"><span class="folder-title">W23</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W23"><li><a href="../../../Personal/Journal/2023/W23/2023-06-05" data-for="Personal/Journal/2023/W23/2023-06-05">2023-06-05</a></li><li><a href="../../../Personal/Journal/2023/W23/2023-06-08" data-for="Personal/Journal/2023/W23/2023-06-08">2023-06-08</a></li><li><a href="../../../Personal/Journal/2023/W23/2023-W23" data-for="Personal/Journal/2023/W23/2023-W23">2023-W23</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W24"><button class="folder-button"><span class="folder-title">W24</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Personal/Journal/2023/W24"><li><a href="../../../Personal/Journal/2023/W24/2023-06-12" data-for="Personal/Journal/2023/W24/2023-06-12">2023-06-12</a></li><li><a href="../../../Personal/Journal/2023/W24/2023-06-13" data-for="Personal/Journal/2023/W24/2023-06-13">2023-06-13</a></li><li><a href="../../../Personal/Journal/2023/W24/2023-06-15" data-for="Personal/Journal/2023/W24/2023-06-15">2023-06-15</a></li><li><a href="../../../Personal/Journal/2023/W24/2023-W24" data-for="Personal/Journal/2023/W24/2023-W24">2023-W24</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Personal/Journal/2023/W25"><button class="folder-button"><span class="folder-title">W25</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" 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href="../../../Technology/OperatingSystem/Linux/2.安装/Linux-发行版镜像" data-for="Technology/OperatingSystem/Linux/2.安装/Linux-发行版镜像">Linux 发行版镜像</a></li><li><a href="../../../Technology/OperatingSystem/Linux/2.安装/Linux-安装和配置" data-for="Technology/OperatingSystem/Linux/2.安装/Linux-安装和配置">Linux 安装和配置</a></li><li><a href="../../../Technology/OperatingSystem/Linux/2.安装/Linux-无法启动排查指南" data-for="Technology/OperatingSystem/Linux/2.安装/Linux-无法启动排查指南">Linux 无法启动排查指南</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Linux/3.基础操作"><button class="folder-button"><span class="folder-title">3.基础操作</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" 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data-for="Technology/OperatingSystem/Linux/4.系统管理/Linux-服务管理">Linux 服务管理</a></li><li><a href="../../../Technology/OperatingSystem/Linux/4.系统管理/Linux-系统启动详解" data-for="Technology/OperatingSystem/Linux/4.系统管理/Linux-系统启动详解">Linux 服务管理</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Linux/5.安全配置"><button class="folder-button"><span class="folder-title">5.安全配置</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Linux/5.安全配置"><li><a href="../../../Technology/OperatingSystem/Linux/5.安全配置/Linux-系统安全与防护" data-for="Technology/OperatingSystem/Linux/5.安全配置/Linux-系统安全与防护">Linux 系统安全与防护</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Linux/6.网络管理"><button class="folder-button"><span class="folder-title">6.网络管理</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Linux/6.网络管理"><li><a href="../../../Technology/OperatingSystem/Linux/6.网络管理/Linux-网络管理" data-for="Technology/OperatingSystem/Linux/6.网络管理/Linux-网络管理">Linux 网络管理</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Linux/7.存储管理"><button class="folder-button"><span class="folder-title">7.存储管理</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Linux/7.存储管理"><li><a href="../../../Technology/OperatingSystem/Linux/7.存储管理/Linux-文件系统" data-for="Technology/OperatingSystem/Linux/7.存储管理/Linux-文件系统">Linux 文件系统</a></li></ul></div></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Virtualization"><button class="folder-button"><span class="folder-title">Virtualization</span></button></div></div><div 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KVM 性能优化</a></li><li><a href="../../../Technology/OperatingSystem/Virtualization/2.KVM虚拟化/7.-KVM-系统监控" data-for="Technology/OperatingSystem/Virtualization/2.KVM虚拟化/7.-KVM-系统监控">7. KVM 系统监控</a></li></ul></div></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Windows"><button class="folder-button"><span class="folder-title">Windows</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" class="content" data-folderul="Technology/OperatingSystem/Windows"><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/OperatingSystem/Windows/文化"><button class="folder-button"><span 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data-for="Technology/ProgrammingLanguage/Python/文化/生命周期">生命周期</a></li><li><a href="../../../Technology/ProgrammingLanguage/Python/文化/社区文化" data-for="Technology/ProgrammingLanguage/Python/文化/社区文化">社区文化</a></li><li><a href="../../../Technology/ProgrammingLanguage/Python/文化/设计哲学" data-for="Technology/ProgrammingLanguage/Python/文化/设计哲学">设计哲学</a></li><li><a href="../../../Technology/ProgrammingLanguage/Python/文化/语言特性" data-for="Technology/ProgrammingLanguage/Python/文化/语言特性">语言特性</a></li></ul></div></li><li><div class="folder-container"><svg xmlns="http://www.w3.org/2000/svg" width="12" height="12" viewBox="5 8 14 8" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round" class="folder-icon"><polyline points="6 9 12 15 18 9"></polyline></svg><div data-folderpath="Technology/ProgrammingLanguage/Python/模块"><button class="folder-button"><span class="folder-title">模块</span></button></div></div><div class="folder-outer "><ul style="padding-left:1.4rem;" 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