[
  {
    "question": "减脂期每天蛋白质摄入多少？",
    "answer": "通常建议 1.6-2.2g/kg 体重；训练较多时可接近上限。",
    "tags": ["减脂", "蛋白质"],
    "source": "中国居民膳食指南与运动营养实践"
  },
  {
    "question": "减脂为什么还要吃碳水？",
    "answer": "适量碳水可维持训练表现和代谢，过低碳水可能影响恢复与饱腹感。",
    "tags": ["减脂", "碳水"],
    "source": "本地营养知识整理"
  },
  {
    "question": "生酮饮食碳水要控制到多少？",
    "answer": "常见做法是每日净碳水控制在 20-50g，但需要结合个体耐受和专业建议。",
    "tags": ["生酮", "低碳"],
    "source": "本地营养知识整理"
  },
  {
    "question": "生酮期间为什么要补电解质？",
    "answer": "低碳初期水分与电解质流失增加，适度补充钠钾镁可减轻不适。",
    "tags": ["生酮", "电解质"],
    "source": "本地营养知识整理"
  },
  {
    "question": "增肌期热量应该怎么安排？",
    "answer": "建议在维持热量基础上增加约 5%-15%，并确保优质蛋白和训练刺激。",
    "tags": ["增肌", "热量"],
    "source": "运动营养实践"
  },
  {
    "question": "增肌期蛋白质摄入建议",
    "answer": "每日 1.6-2.2g/kg 体重较常见，可分散到 3-5 餐摄入。",
    "tags": ["增肌", "蛋白质"],
    "source": "运动营养实践"
  },
  {
    "question": "办公室人群如何控制饮食",
    "answer": "优先高蛋白高纤维便当，减少含糖饮料与高油零食，固定进餐时间。",
    "tags": ["职业", "办公室"],
    "source": "本地营养知识整理"
  },
  {
    "question": "程序员久坐饮食建议",
    "answer": "主食粗细搭配，搭配蛋白和蔬菜，下午加餐可选酸奶或坚果。",
    "tags": ["职业", "开发"],
    "source": "本地营养知识整理"
  },
  {
    "question": "体脂率高于 30% 应先做什么",
    "answer": "先建立热量缺口与规律运动，优先提升蛋白和蔬菜比例，再逐步加大训练量。",
    "tags": ["体脂率", "减脂"],
    "source": "本地营养知识整理"
  },
  {
    "question": "如何判断每天热量是否超标",
    "answer": "结合体重趋势、围度和饮食记录评估，连续 2-4 周上升通常意味着摄入偏高。",
    "tags": ["热量", "记录"],
    "source": "本地营养知识整理"
  },
  {
    "question": "晚餐吃轻食会饿怎么办",
    "answer": "提高蛋白质和纤维比例，适当增加低 GI 主食，避免只吃蔬菜。",
    "tags": ["晚餐", "饱腹"],
    "source": "本地营养知识整理"
  },
  {
    "question": "一天喝多少水比较合理",
    "answer": "常见建议约 30-35ml/kg 体重，运动出汗时需额外补充。",
    "tags": ["饮水", "基础"],
    "source": "本地营养知识整理"
  },
  {
    "question": "轻食是不是只能吃沙拉",
    "answer": "不是。轻食强调低负担和营养均衡，可包含热餐、汤品、全谷物和优质蛋白。",
    "tags": ["轻食", "误区"],
    "source": "本地营养知识整理"
  },
  {
    "question": "减脂期间可以吃水果吗",
    "answer": "可以。注意控制总量和整体热量，优先低糖高纤水果并安排在白天。",
    "tags": ["减脂", "水果"],
    "source": "本地营养知识整理"
  },
  {
    "question": "运动后多长时间吃饭较好",
    "answer": "通常在训练后 30-90 分钟补充蛋白和碳水有助于恢复。",
    "tags": ["训练", "恢复"],
    "source": "运动营养实践"
  },
  {
    "question": "早餐不吃会影响减脂吗",
    "answer": "关键是全天能量和营养结构；不吃早餐可能导致后续暴食，应根据作息选择。",
    "tags": ["早餐", "减脂"],
    "source": "本地营养知识整理"
  },
  {
    "question": "体重平台期怎么破",
    "answer": "复查记录准确度，微调热量或活动量，保证睡眠与训练强度，再观察 2 周。",
    "tags": ["平台期", "减脂"],
    "source": "本地营养知识整理"
  },
  {
    "question": "高蛋白饮食会不会伤肾",
    "answer": "健康人群在合理范围内通常问题不大，但已有肾脏疾病者需遵医嘱。",
    "tags": ["蛋白质", "安全"],
    "source": "本地营养知识整理"
  },
  {
    "question": "如何设置一周饮食计划",
    "answer": "先按目标设定热量和宏量营养，再按早餐/午餐/晚餐分配，预留 10% 灵活空间。",
    "tags": ["计划", "实操"],
    "source": "本地营养知识整理"
  },
  {
    "question": "轻断食适合所有人吗",
    "answer": "并不适合所有人，孕妇、青少年、慢病人群需谨慎并咨询专业人士。",
    "tags": ["轻断食", "安全"],
    "source": "本地营养知识整理"
  }
]
