📊 Health Monitor

日常健康追踪

graph TD
  A["❤️ Health Monitor"] --> B["🏋️ Weight Track"]
  A --> C["🕰️ Retirement Countdown"]
  A --> D["🏃 Running Track"]

  click A "/notes/health/" "Health Monitor"
  click B "/notes/health/weight/" "Weight Track"
  click C "/notes/health/retire/" "Retirement Countdown"
  click D "/notes/health/running/" "Running Track"

💡 健康状态总结与建议

🤖 AI 健康建议 · DeepSeek Ai Deepseek V4 Flash · 2026-09-05 05:02

一句话总结： 体重超重、五周呈缓降平台，连跑90天有伤风险，关键在饮食缺口。

当前状态

体重：81.7kg，BMI26.4，超上限7.7kg；五周82.24→81.84kg（−0.4kg），8-24回弹+0.36kg。
跑步：连跑90天、30天102.5km；均心率118bpm、单次3.4km，强度偏低，日均耗能250–300kcal，难抵饮食。
退休：进度82%、余9年11个月；当前体重是隐患，减重宜作退休前投资。

建议

每日缺口300–400kcal：砍糖饮/酒约200、少一勺油约100、晚餐主食减1/4；蛋白100–130g/日。
休息1–2天/周（快走/力量），停连跑累积；单次4–5km，勿突增。
锚点：1月80.5–81kg；3月79–79.5kg；6月77–78kg，每周一晨称重。
预警：周回升≥0.5kg或连升3周，先调饮食勿加跑。

🏋️ Weight Track — track my weight, BMI, and daily grid
🕰️ Retirement Countdown — countdown to retirement
🏃 Running Track — running stats synced from running_page

Links (3)

flowchart LR
  n0["Health Monitor"]
  n1["Retirement Countdown"]
  n2["Running Track"]
  n3["Weight Track"]
  n0 --> n1
  n0 --> n2
  n0 --> n3
  click n0 "./" "Health Monitor"
  click n1 "retire/" "Retirement Countdown"
  click n2 "running/" "Running Track"
  click n3 "weight/" "Weight Track"