:root{--bg: #f6f8f6;--surface: #ffffff;--surface-2: #f0f4f1;--text: #1c2420;--muted: #5f6b64;--faint: #93a099;--line: #e3e9e4;--accent: #059669;--accent-dark: #047857;--accent-soft: #d1fae5;--accent-faint: #ecfdf5;--p: #f97316;--f: #ef4444;--c: #3b82f6;--p-soft: #ffedd5;--f-soft: #fee2e2;--c-soft: #dbeafe;--warn-bg: #fffbeb;--warn-line: #fde68a;--radius: 16px;--radius-s: 10px;--shadow-s: 0 1px 2px rgba(28, 36, 32, .05);--shadow-m: 0 4px 16px rgba(28, 36, 32, .08);--shadow-l: 0 12px 32px rgba(28, 36, 32, .12);--maxw: 1080px;font-family:-apple-system,BlinkMacSystemFont,Hiragino Kaku Gothic ProN,Hiragino Sans,Noto Sans JP,Yu Gothic UI,Meiryo,sans-serif}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--text);line-height:1.75;font-size:15.5px;-webkit-font-smoothing:antialiased;text-rendering:optimizeLegibility}a{color:var(--accent-dark);text-decoration:none}a:hover{text-decoration:underline}img,svg{max-width:100%}.container{max-width:var(--maxw);margin:0 auto;padding:0 20px}@media(max-width:480px){.container{padding:0 16px}}.site-header{position:sticky;top:0;z-index:50;background:#ffffffd9;backdrop-filter:blur(12px);-webkit-backdrop-filter:blur(12px);border-bottom:1px solid var(--line)}.site-header .container{display:flex;align-items:center;justify-content:space-between;height:60px}.logo{display:flex;align-items:center;gap:9px;font-weight:800;font-size:19px;color:var(--text);letter-spacing:.01em}.logo:hover{text-decoration:none;opacity:.85}.logo svg{width:30px;height:30px;flex:none}.logo b{color:var(--accent-dark);font-weight:800}.site-header nav{display:flex;gap:4px}.site-header nav a{color:var(--muted);font-size:13.5px;font-weight:600;padding:7px 12px;border-radius:999px;transition:background .15s,color .15s}.site-header nav a:hover{background:var(--surface-2);color:var(--text);text-decoration:none}@media(max-width:480px){.logo{font-size:17px}.logo svg{width:26px;height:26px}.site-header nav a{padding:6px 9px;font-size:12.5px}}.hero{background:radial-gradient(1100px 420px at 85% -50%,var(--accent-soft) 0%,transparent 60%),radial-gradient(700px 320px at -10% -40%,#fef3c7 0%,transparent 55%),var(--surface);border-bottom:1px solid var(--line);padding:52px 0 40px}.hero-badge{display:inline-flex;align-items:center;gap:6px;background:var(--accent-faint);color:var(--accent-dark);border:1px solid var(--accent-soft);font-size:12.5px;font-weight:700;padding:5px 12px;border-radius:999px;margin-bottom:14px}.hero-badge:before{content:"";width:7px;height:7px;border-radius:50%;background:var(--accent)}.hero h1{font-size:clamp(26px,5vw,42px);line-height:1.25;margin:0 0 12px;letter-spacing:.01em;font-weight:800}.hero h1 em{font-style:normal;background:linear-gradient(120deg,var(--accent) 0%,#0d9488 100%);-webkit-background-clip:text;background-clip:text;-webkit-text-fill-color:transparent;color:transparent}.hero p{color:var(--muted);margin:0 0 24px;max-width:620px;font-size:15px}.hero-stats{display:flex;gap:28px;flex-wrap:wrap}.hero-stats .stat{display:flex;flex-direction:column}.hero-stats .num{font-size:22px;font-weight:800;color:var(--text);line-height:1.3}.hero-stats .num small{font-size:12px;font-weight:600;color:var(--faint);margin-left:2px}.hero-stats .label{font-size:12px;color:var(--muted)}@media(max-width:480px){.hero{padding:36px 0 28px}.hero-stats{gap:20px}}.filters-wrap{padding:24px 0 4px}.filters-label{font-size:12px;font-weight:700;color:var(--faint);letter-spacing:.08em;margin:0 0 10px}.filters{display:flex;flex-wrap:wrap;gap:8px;margin:0 0 14px}.filter-chip{display:inline-flex;align-items:center;gap:6px;border:1.5px solid var(--line);background:var(--surface);color:var(--muted);padding:8px 16px;border-radius:999px;font-size:13.5px;font-weight:600;cursor:pointer;transition:all .15s ease;font-family:inherit}.filter-chip:hover{border-color:var(--accent);color:var(--accent-dark)}.filter-chip[aria-pressed=true]{background:var(--accent);border-color:var(--accent);color:#fff;box-shadow:0 4px 12px #0596694d}.filter-meta{color:var(--muted);font-size:13px;margin:0 0 18px}.filter-meta b{color:var(--text)}.grid{display:grid;grid-template-columns:repeat(auto-fill,minmax(250px,1fr));gap:22px;padding-bottom:64px}@media(max-width:560px){.grid{grid-template-columns:1fr 1fr;gap:14px}}@media(max-width:420px){.grid{grid-template-columns:1fr}}.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);overflow:hidden;display:flex;flex-direction:column;box-shadow:var(--shadow-s);transition:box-shadow .2s ease,transform .2s ease}.card:hover{box-shadow:var(--shadow-l);transform:translateY(-3px)}.card>a{color:inherit;display:flex;flex-direction:column;height:100%}.card>a:hover{text-decoration:none}.card .thumb-wrap{position:relative}.card .thumb{aspect-ratio:4 / 3;width:100%;display:block;object-fit:cover}.card .cat-badge{position:absolute;top:10px;left:10px;background:#ffffffeb;color:var(--accent-dark);font-size:11.5px;font-weight:700;padding:4px 10px;border-radius:999px;box-shadow:var(--shadow-s)}.card .body{padding:14px 16px;display:flex;flex-direction:column;gap:10px;flex:1}.card h2{font-size:15.5px;margin:0;line-height:1.5;font-weight:700}.card .macros{display:flex;align-items:baseline;gap:10px;font-size:12px;color:var(--muted);margin-top:auto;flex-wrap:wrap}.card .macros b{color:var(--text);font-size:13px}.kcal-badge{font-weight:800;font-size:14px!important;color:var(--text)}.kcal-badge small{font-weight:600;font-size:10.5px;color:var(--faint)}.card .pfc-mini{display:flex;height:5px;border-radius:999px;overflow:hidden;background:var(--surface-2)}.card .pfc-mini i{display:block;height:100%}.tags{display:flex;flex-wrap:wrap;gap:6px}.tag{font-size:11px;font-weight:600;padding:3px 9px;border-radius:6px;background:var(--accent-faint);color:var(--accent-dark)}.detail{padding:28px 0 72px}.breadcrumb{display:flex;align-items:center;gap:6px;font-size:13px;color:var(--faint);margin-bottom:18px}.breadcrumb a{color:var(--muted)}.detail h1{font-size:clamp(23px,3.6vw,32px);margin:6px 0 10px;line-height:1.35;font-weight:800}.detail .lead{color:var(--muted);margin:0 0 14px;font-size:15px}.detail .meta-row{display:flex;align-items:center;gap:14px;flex-wrap:wrap;margin-bottom:22px}.detail .meta-item{display:inline-flex;align-items:center;gap:5px;font-size:13px;color:var(--muted)}.detail-grid{display:grid;grid-template-columns:1.45fr 1fr;gap:32px;align-items:start}@media(max-width:760px){.detail-grid{grid-template-columns:1fr;gap:24px}}.detail .thumb{border-radius:var(--radius);box-shadow:var(--shadow-m)}.detail-grid aside{position:sticky;top:72px;max-height:calc(100vh - 88px);overflow-y:auto;scrollbar-width:thin;padding:4px 6px 12px 4px;margin:-4px -6px -12px -4px}@media(max-width:760px){.detail-grid aside{position:static;max-height:none;overflow:visible;padding:0;margin:0}}.nutrition-card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:22px;box-shadow:var(--shadow-m)}.nutrition-card h3{margin:0 0 2px;font-size:15px;font-weight:800}.nutrition-card .serv{color:var(--faint);font-size:12px;margin:0 0 14px}.kcal-big{font-size:38px;font-weight:800;line-height:1.1;letter-spacing:-.02em}.kcal-big small{font-size:14px;font-weight:600;color:var(--faint);margin-left:3px}.pfc-bar{display:flex;height:10px;border-radius:999px;overflow:hidden;margin:16px 0 8px;background:var(--surface-2)}.pfc-bar i{display:block;height:100%}.pfc-bar .p,.pfc-mini .p{background:var(--p)}.pfc-bar .f,.pfc-mini .f{background:var(--f)}.pfc-bar .c,.pfc-mini .c{background:var(--c)}.pfc-legend{display:flex;gap:14px;font-size:12px;color:var(--muted);font-weight:600}.macro-row{display:flex;justify-content:space-between;align-items:center;padding:11px 0;border-top:1px solid var(--line);font-size:14px}.macro-row:first-of-type{margin-top:14px}.macro-row .label{display:flex;align-items:center;gap:9px;color:var(--muted)}.macro-row b{font-size:15px}.dot{width:10px;height:10px;border-radius:3px;display:inline-block}.dot.p{background:var(--p)}.dot.f{background:var(--f)}.dot.c{background:var(--c)}.protein-eff{margin-top:14px;font-size:12px;color:var(--muted);background:var(--accent-faint);border-radius:var(--radius-s);padding:9px 12px}.protein-eff b{color:var(--accent-dark);font-size:14px}.section h3{display:flex;align-items:center;gap:10px;font-size:17px;font-weight:800;margin:30px 0 14px}.section h3:before{content:"";width:5px;height:20px;border-radius:3px;background:linear-gradient(180deg,var(--accent),#0d9488)}.ingredients{list-style:none;padding:0;margin:0}.ingredients li{display:flex;justify-content:space-between;align-items:baseline;gap:10px;padding:10px 2px;border-bottom:1px dashed var(--line);font-size:14.5px}.ingredients .amt{color:var(--muted);font-weight:600;white-space:nowrap}.ingredients .g{color:var(--faint);font-size:11.5px;margin-left:7px;font-weight:400}.steps{padding:0;list-style:none;counter-reset:step;margin:0}.steps li{position:relative;padding:5px 0 20px 44px;counter-increment:step;font-size:14.5px}.steps li:before{content:counter(step);position:absolute;left:0;top:4px;width:28px;height:28px;border-radius:50%;background:linear-gradient(135deg,var(--accent),#0d9488);color:#fff;display:grid;place-items:center;font-size:13px;font-weight:700;box-shadow:0 2px 6px #0596694d}.steps li:not(:last-child):after{content:"";position:absolute;left:13.5px;top:36px;bottom:0;width:1.5px;background:var(--line)}.tips{background:var(--warn-bg);border:1px solid var(--warn-line);border-radius:var(--radius-s);padding:14px 16px;font-size:14px;margin-top:22px}.tips b{color:var(--p)}.notice{background:var(--f-soft);border:1px solid #fecaca;color:#991b1b;padding:8px 12px;border-radius:var(--radius-s);font-size:12px;display:inline-block}.aff-card{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:18px 20px;margin-top:26px;box-shadow:var(--shadow-s)}.aff-head{display:flex;align-items:center;gap:8px;margin-bottom:6px}.aff-head h4{margin:0;font-size:14.5px;font-weight:800}.pr-badge{font-size:10px;font-weight:700;letter-spacing:.06em;color:var(--faint);border:1px solid var(--line);padding:1.5px 7px;border-radius:5px;flex:none}.aff-card p{margin:0 0 12px;font-size:13px;color:var(--muted);line-height:1.7}.aff-btn{display:inline-flex;align-items:center;justify-content:center;gap:6px;background:var(--accent);color:#fff!important;font-size:13.5px;font-weight:700;padding:10px 20px;border-radius:999px;transition:all .15s}.aff-btn:hover{background:var(--accent-dark);text-decoration:none;transform:translateY(-1px);box-shadow:0 4px 12px #0596694d}.aff-btn:after{content:"›";font-size:15px}.aff-sub{font-size:12px;color:var(--faint);margin-top:10px!important}.aff-sub .aff-text{color:var(--accent-dark);font-weight:600}.aff-rakuten{display:flex;align-items:center;gap:8px;margin-top:12px;font-size:12.5px;color:var(--muted)}.aff-rakuten .aff-text{color:#bf0000;font-weight:700;border:1px solid #f3d4d1;background:#fff;padding:5px 12px;border-radius:999px;font-size:12.5px;transition:all .15s}.aff-rakuten .aff-text:hover{background:#fef6f5;text-decoration:none}.share{margin-top:28px}.share-label{font-size:12px;font-weight:700;color:var(--faint);letter-spacing:.06em;margin:0 0 9px}.share-row{display:flex;gap:9px;flex-wrap:wrap}.share-btn{display:inline-flex;align-items:center;gap:7px;border:1px solid var(--line);border-radius:999px;background:var(--surface);color:var(--text);padding:8px 15px;font-size:13px;font-weight:600;cursor:pointer;font-family:inherit;transition:all .15s}.share-btn:hover{box-shadow:var(--shadow-m);transform:translateY(-1px);text-decoration:none}.share-btn svg{width:16px;height:16px;flex:none}.share-btn.x:hover{border-color:#000}.share-btn.line:hover{border-color:#06c755;color:#06c755}.share-btn.threads:hover{border-color:#000}.share-btn.copy.copied{background:var(--accent-faint);border-color:var(--accent);color:var(--accent-dark)}.page{padding:36px 0 72px;max-width:760px}.page h1{font-size:clamp(22px,3.4vw,30px);font-weight:800;margin:6px 0 8px}.page .updated{color:var(--faint);font-size:12.5px;margin:0 0 28px}.page h2{font-size:17.5px;font-weight:800;margin:34px 0 10px;padding-top:8px}.page p,.page li{font-size:14.5px;color:#36413b}.page ul,.page ol{padding-left:22px}.page .lead{color:var(--muted);font-size:15px}.page table{width:100%;border-collapse:collapse;font-size:13.5px;margin:14px 0 6px;background:var(--surface);border:1px solid var(--line);border-radius:var(--radius-s);overflow:hidden}.page th,.page td{padding:9px 12px;border-bottom:1px solid var(--line);text-align:left}.page th{background:var(--surface-2);font-size:12px;color:var(--muted);font-weight:700;white-space:nowrap}.page tr:last-child td{border-bottom:none}.page td b{color:var(--accent-dark)}.page .tbl-note{font-size:11.5px;color:var(--faint);margin:4px 0 0}.article-list{list-style:none;padding:0;margin:24px 0 0;display:flex;flex-direction:column;gap:14px}.article-list li{background:var(--surface);border:1px solid var(--line);border-radius:var(--radius);padding:18px 20px;transition:box-shadow .15s}.article-list li:hover{box-shadow:var(--shadow-m)}.article-list a{font-size:16px;font-weight:700;color:var(--text)}.article-list p{margin:6px 0 0;font-size:13px;color:var(--muted)}.site-footer{border-top:1px solid var(--line);background:var(--surface);padding:40px 0 32px;color:var(--muted);font-size:13.5px}.footer-grid{display:grid;grid-template-columns:1.4fr 1fr 1fr;gap:28px;padding-bottom:26px;border-bottom:1px solid var(--line);margin-bottom:20px}@media(max-width:640px){.footer-grid{grid-template-columns:1fr;gap:22px}}.footer-brand .logo{font-size:17px;margin-bottom:8px}.footer-brand p{margin:0;font-size:12.5px;color:var(--faint);max-width:320px}.footer-col h4{font-size:11.5px;font-weight:700;color:var(--faint);letter-spacing:.08em;margin:0 0 10px}.footer-col ul{list-style:none;padding:0;margin:0;display:flex;flex-direction:column;gap:8px}.footer-col a{color:var(--muted);font-size:13px}.footer-col a:hover{color:var(--accent-dark)}.footer-bottom{display:flex;justify-content:space-between;gap:14px;flex-wrap:wrap;align-items:baseline}.footer-bottom .copyright{font-size:12.5px}.site-footer .src{font-size:11px;color:var(--faint);max-width:560px}@media(prefers-reduced-motion:reduce){*{animation:none!important;transition:none!important}html{scroll-behavior:auto}}:focus-visible{outline:2.5px solid var(--accent);outline-offset:2px;border-radius:4px}