@import url('https://fonts.googleapis.com/css2?family=Merriweather:wght@400;700&family=Inter:wght@400;500;600;700&display=swap');

:root {
  --paper: #f0f4f8;
  --paper-raised: #ffffff;
  --ink: #1e293b;
  --ink-soft: #475569;
  --line: transparent; /* Убираем линии */
  --moss: #0284c7; /* Медицинский синий */
  --moss-deep: #0369a1;
  --clay: #0ea5e9;
  --clay-soft: #e0f2fe;
  --sky: #f8fafc;
  --max-w: 1180px;
  --radius: 16px; /* Большие аккуратные скругления */
  --serif: "Merriweather", "Georgia", serif;
  --sans: "Inter", -apple-system, sans-serif;
  --shadow: 0 10px 25px -5px rgba(0, 0, 0, 0.05), 0 8px 10px -6px rgba(0, 0, 0, 0.01);
}

* { margin: 0; padding: 0; box-sizing: border-box; }
html { scroll-behavior: smooth; }
body { font-family: var(--sans); color: var(--ink); background: var(--paper); line-height: 1.65; -webkit-font-smoothing: antialiased; font-size: 17px; }
img { max-width: 100%; display: block; }
a { color: inherit; text-decoration: none; }
ul { list-style: none; }
.wrap { max-width: var(--max-w); margin: 0 auto; padding: 0 28px; }
.eyebrow { display: inline-flex; align-items: center; gap: 8px; font-size: 0.78rem; letter-spacing: 0.14em; text-transform: uppercase; color: var(--moss); font-weight: 700; margin-bottom: 14px; }
.eyebrow::before { content: ""; width: 24px; height: 2px; background: var(--clay); border-radius: 2px; }
h1, h2, h3, h4 { font-family: var(--serif); font-weight: 700; line-height: 1.2; letter-spacing: -0.01em; color: var(--ink); }
h1 { font-size: clamp(2.4rem, 5vw, 3.6rem); }
h2 { font-size: clamp(1.7rem, 3vw, 2.3rem); }
h3 { font-size: 1.3rem; }
h4 { font-size: 1.08rem; }
p { color: var(--ink-soft); }
.lede { font-size: 1.18rem; color: var(--ink-soft); max-width: 640px; }
/* Кнопки-таблетки */
.btn { display: inline-flex; align-items: center; gap: 10px; padding: 14px 32px; border-radius: 50px; font-weight: 600; font-size: 0.95rem; border: none; cursor: pointer; transition: all 0.2s ease; }
.btn-primary { background: var(--moss); color: #fff; box-shadow: 0 4px 12px rgba(2, 132, 199, 0.3); }
.btn-primary:hover { background: var(--moss-deep); transform: translateY(-2px); box-shadow: 0 6px 16px rgba(2, 132, 199, 0.4); }
.btn-ghost { background: var(--paper-raised); color: var(--moss); box-shadow: var(--shadow); }
.btn-ghost:hover { background: var(--sky); color: var(--moss-deep); }
.site-header { position: sticky; top: 0; z-index: 50; background: rgba(255, 255, 255, 0.95); backdrop-filter: blur(10px); box-shadow: 0 2px 10px rgba(0,0,0,0.03); border: none; }
.site-header .wrap { display: flex; align-items: center; justify-content: space-between; height: 76px; }
.logo { display: flex; align-items: center; gap: 10px; font-family: var(--sans); font-size: 1.32rem; font-weight: 800; letter-spacing: -0.03em; color: var(--ink); }
.logo .mark { width: 36px; height: 36px; border-radius: 10px; background: linear-gradient(135deg, var(--clay), var(--moss)); display: flex; align-items: center; justify-content: center; flex-shrink: 0; }
.logo .mark svg { width: 18px; height: 18px; fill: #fff; stroke: none; }
.main-nav { display: flex; align-items: center; gap: 36px; }
.main-nav a { font-size: 0.95rem; font-weight: 600; color: var(--ink-soft); transition: color 0.2s ease; }
.main-nav a:hover, .main-nav a.active { color: var(--moss); }
.nav-toggle { display: none; flex-direction: column; gap: 5px; background: none; border: none; cursor: pointer; padding: 6px; }
.nav-toggle span { width: 22px; height: 2px; background: var(--ink); border-radius: 2px; }
.hero { padding: 84px 0 96px; position: relative; overflow: hidden; }
.hero .wrap { display: grid; grid-template-columns: 1.1fr 0.9fr; gap: 56px; align-items: center; }
.hero h1 { margin-bottom: 22px; }
.hero h1 em { font-style: normal; color: var(--moss); }
.hero .actions { display: flex; gap: 14px; margin-top: 32px; flex-wrap: wrap; }
.hero-art { position: relative; aspect-ratio: 1 / 1; border-radius: 24px; overflow: hidden; background: var(--sky); box-shadow: var(--shadow); }
.hero-art img { width: 100%; height: 100%; object-fit: cover; display: block; }
.hero-stats { display: flex; gap: 36px; margin-top: 40px; flex-wrap: wrap; background: var(--paper-raised); padding: 20px 30px; border-radius: var(--radius); box-shadow: var(--shadow); }
.hero-stats .stat { border-left: 3px solid var(--clay-soft); padding-left: 18px; }
.hero-stats .stat strong { display: block; font-size: 1.8rem; color: var(--moss); font-weight: 800; line-height: 1; margin-bottom: 4px; }
.hero-stats .stat span { font-size: 0.85rem; color: var(--ink-soft); font-weight: 500; }
.section { padding: 80px 0; }
.section.tinted { background: #e2e8f0; } /* Контрастный фон секции */
.section-head { max-width: 680px; margin-bottom: 48px; }
.section-head.center { margin-left: auto; margin-right: auto; text-align: center; }
.two-col { display: grid; grid-template-columns: 1fr 1fr; gap: 48px; align-items: start; }
.intro-article .article-body { display: grid; grid-template-columns: 0.85fr 1.15fr; gap: 52px; align-items: start; }
.article-body p + p { margin-top: 16px; }
/* Акцентный блок без жестких рамок */
.pull-fact { background: var(--paper-raised); border: none; border-left: 4px solid var(--moss); box-shadow: var(--shadow); border-radius: 0 var(--radius) var(--radius) 0; padding: 32px; }
.pull-fact h4 { margin-bottom: 12px; color: var(--ink); }
.pull-fact ul { display: flex; flex-direction: column; gap: 10px; }
.pull-fact li { font-size: 0.95rem; color: var(--ink-soft); padding-left: 20px; position: relative; }
.pull-fact li::before { content: "✓"; position: absolute; left: 0; top: 0; color: var(--moss); font-weight: bold; }
.card-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 30px; }
.card-grid.cols-2 { grid-template-columns: repeat(2, 1fr); }
.card-grid.cols-4 { grid-template-columns: repeat(4, 1fr); }
/* Левитирующие карточки */
.card { background: var(--paper-raised); border: none; box-shadow: var(--shadow); border-radius: var(--radius); padding: 36px; transition: transform 0.3s ease, box-shadow 0.3s ease; }
.card:hover { transform: translateY(-5px); box-shadow: 0 20px 25px -5px rgba(0, 0, 0, 0.1), 0 10px 10px -5px rgba(0, 0, 0, 0.04); }
.card .icon { width: 56px; height: 56px; border-radius: 16px; background: var(--clay-soft); display: flex; align-items: center; justify-content: center; margin-bottom: 24px; }
.card .icon svg { width: 28px; height: 28px; stroke: var(--moss); }
.card h4 { margin-bottom: 12px; }
.card p { font-size: 0.96rem; }
.routine-list { display: flex; flex-direction: column; gap: 16px; background: none; border: none; }
.routine-item { display: grid; grid-template-columns: 64px 1fr; gap: 22px; padding: 26px 28px; background: var(--paper-raised); border-radius: var(--radius); box-shadow: var(--shadow); }
.routine-num { font-family: var(--sans); font-size: 1.5rem; background: var(--sky); color: var(--moss); font-weight: 800; display: flex; align-items: center; justify-content: center; border-radius: 12px; height: 64px; }
.routine-item h4 { margin-bottom: 6px; }
.routine-item p { font-size: 0.95rem; }
.schedule-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 20px; }
.schedule-card { background: var(--paper-raised); color: var(--ink); border-radius: var(--radius); padding: 26px; box-shadow: var(--shadow); border-top: 4px solid var(--clay); }
.schedule-card:nth-child(4) { border-top-color: var(--moss); }
.schedule-card .day { font-size: 0.78rem; letter-spacing: 0.1em; text-transform: uppercase; color: var(--ink-soft); font-weight: 700; margin-bottom: 10px; }
.schedule-card h4 { color: var(--ink); margin-bottom: 10px; }
.schedule-card p { color: var(--ink-soft); font-size: 0.92rem; }
.tips-strip { display: grid; grid-template-columns: repeat(2, 1fr); gap: 24px; margin-top: 28px; }
.tip { display: flex; gap: 16px; padding: 24px; background: var(--paper-raised); border-radius: var(--radius); box-shadow: var(--shadow); }
.tip .dot { width: 12px; height: 12px; border-radius: 50%; background: var(--clay); margin-top: 6px; flex-shrink: 0; }
.tip p { font-size: 0.95rem; color: var(--ink); font-weight: 500; }
.nutrient-card { background: var(--paper-raised); border: none; box-shadow: var(--shadow); border-radius: var(--radius); overflow: hidden; }
.nutrient-head { padding: 32px 32px 0; }
.nutrient-head .tag { font-size: 0.75rem; letter-spacing: 0.1em; text-transform: uppercase; color: var(--moss); font-weight: 700; background: var(--clay-soft); padding: 4px 10px; border-radius: 20px; display: inline-block;}
.nutrient-head h3 { margin: 12px 0 16px; }
.nutrient-body { padding: 0 32px 32px; }
.nutrient-body h5 { font-size: 0.82rem; letter-spacing: 0.06em; text-transform: uppercase; color: var(--ink-soft); margin: 18px 0 12px; font-weight: 700; }
.nutrient-body .food-tags { display: flex; flex-wrap: wrap; gap: 8px; }
.food-tags span { font-size: 0.85rem; padding: 6px 14px; border-radius: 6px; background: #f1f5f9; color: var(--ink); font-weight: 500; }
.food-columns { display: grid; grid-template-columns: repeat(2, 1fr); gap: 40px; }
.food-col h4 { margin-bottom: 18px; display: flex; align-items: center; gap: 12px; }
.food-col h4::before { content: ""; width: 8px; height: 28px; border-radius: 4px; background: var(--clay); flex-shrink: 0; }
.food-col ul { display: flex; flex-direction: column; gap: 8px; }
.food-col li { display: flex; justify-content: space-between; padding: 16px 20px; background: var(--paper-raised); border-radius: 8px; font-size: 0.95rem; font-weight: 500; box-shadow: 0 1px 3px rgba(0,0,0,0.05); }
.food-col li span:last-child { color: var(--moss); font-weight: 700; }
.faq-list { background: var(--paper-raised); border-radius: var(--radius); padding: 0 32px; box-shadow: var(--shadow); }
.faq-item { border-bottom: 1px solid #f1f5f9; }
.faq-item:last-child { border-bottom: none; }
.faq-q { width: 100%; display: flex; align-items: center; justify-content: space-between; gap: 20px; padding: 24px 0; background: none; border: none; text-align: left; cursor: pointer; font-size: 1.08rem; font-weight: 600; color: var(--ink); }
.faq-q .plus { flex-shrink: 0; width: 32px; height: 32px; background: var(--sky); border-radius: 50%; position: relative; transition: transform 0.25s ease; }
.faq-q .plus::before, .faq-q .plus::after { content: ""; position: absolute; background: var(--moss); top: 50%; left: 50%; transform: translate(-50%, -50%); border-radius: 2px; }
.faq-q .plus::before { width: 12px; height: 2px; }
.faq-q .plus::after { width: 2px; height: 12px; }
.faq-item.open .faq-q .plus { transform: rotate(45deg); background: var(--moss); }
.faq-item.open .faq-q .plus::before, .faq-item.open .faq-q .plus::after { background: #fff; }
.faq-a { max-height: 0; overflow: hidden; transition: max-height 0.3s ease; }
.faq-a p { padding-bottom: 24px; max-width: 700px; font-size: 0.97rem; }
.disclaimer-block { background: var(--clay-soft); border-radius: var(--radius); padding: 36px 40px; display: flex; gap: 24px; align-items: flex-start; }
.disclaimer-block .icon { width: 48px; height: 48px; border-radius: 12px; background: var(--moss); display: flex; align-items: center; justify-content: center; flex-shrink: 0; box-shadow: 0 4px 10px rgba(2, 132, 199, 0.2); }
.disclaimer-block .icon svg { width: 24px; height: 24px; stroke: #fff; }
.disclaimer-block p { font-size: 0.95rem; color: var(--moss-deep); font-weight: 500; }
.cta-band { background: linear-gradient(135deg, var(--moss-deep), var(--moss)); border-radius: var(--radius); padding: 64px 48px; text-align: center; box-shadow: 0 20px 25px -5px rgba(2, 132, 199, 0.3); }
.cta-band h2 { color: #fff; margin-bottom: 16px; }
.cta-band p { color: rgba(255,255,255,0.9); max-width: 520px; margin: 0 auto 32px; font-size: 1.1rem; }
.cta-band .btn-primary { background: #fff; color: var(--moss-deep); box-shadow: 0 4px 15px rgba(0,0,0,0.1); }
.post-grid { display: grid; grid-template-columns: repeat(3, 1fr); gap: 30px; }
.post-card { background: var(--paper-raised); border: none; box-shadow: var(--shadow); border-radius: var(--radius); overflow: hidden; display: flex; flex-direction: column; transition: transform 0.3s ease, box-shadow 0.3s ease; }
.post-card:hover { transform: translateY(-5px); box-shadow: 0 20px 25px -5px rgba(0, 0, 0, 0.1); }
.post-thumb { aspect-ratio: 16/10; background: var(--sky); overflow: hidden; }
.post-thumb img { width: 100%; height: 100%; object-fit: cover; display: block; }
.post-body { padding: 28px; flex: 1; display: flex; flex-direction: column; }
.post-meta { font-size: 0.78rem; letter-spacing: 0.06em; text-transform: uppercase; color: var(--clay); font-weight: 700; margin-bottom: 12px; }
.post-body h3 { margin-bottom: 12px; font-size: 1.25rem; }
.post-body p { font-size: 0.95rem; flex: 1; }
.read-more { margin-top: 20px; font-size: 0.9rem; font-weight: 700; color: var(--moss); display: inline-flex; align-items: center; gap: 8px; background: var(--clay-soft); padding: 8px 16px; border-radius: 20px; width: fit-content; }
.site-footer { background: #0f172a; color: rgba(255,255,255,0.7); padding: 80px 0 32px; }
.footer-grid { display: grid; grid-template-columns: 1.4fr 1fr 1fr 1fr; gap: 40px; padding-bottom: 44px; border-bottom: 1px solid rgba(255,255,255,0.1); }
.footer-brand .logo { color: #fff; margin-bottom: 16px; }
.footer-brand .logo .mark { background: var(--moss); }
.footer-brand p { color: rgba(255,255,255,0.6); font-size: 0.95rem; max-width: 280px; }
.footer-col h5 { color: #fff; font-size: 0.85rem; letter-spacing: 0.06em; text-transform: uppercase; margin-bottom: 20px; font-weight: 700; }
.footer-col ul { display: flex; flex-direction: column; gap: 12px; }
.footer-col a { font-size: 0.95rem; color: rgba(255,255,255,0.6); transition: color 0.2s ease; }
.footer-col a:hover { color: var(--clay); }
.footer-bottom { display: flex; justify-content: space-between; align-items: center; padding-top: 32px; flex-wrap: wrap; gap: 12px; }
.footer-bottom p { color: rgba(255,255,255,0.5); font-size: 0.85rem; }
.footer-disclaimer { margin-top: 32px; padding-top: 32px; border-top: 1px solid rgba(255,255,255,0.1); }
.footer-disclaimer p { color: rgba(255,255,255,0.4); font-size: 0.82rem; line-height: 1.7; max-width: 920px; }
.post-hero { padding: 64px 0 48px; text-align: center; }
.post-hero .post-meta { margin-bottom: 20px; justify-content: center; display: flex;}
.post-hero h1 { font-size: clamp(2.2rem, 4vw, 3.2rem); margin-bottom: 24px; max-width: 800px; margin-left: auto; margin-right: auto; }
.post-hero .byline { display: flex; gap: 18px; align-items: center; justify-content: center; margin-top: 24px; font-size: 0.9rem; color: var(--ink-soft); font-weight: 500; }
.post-hero .byline .dot { width: 6px; height: 6px; border-radius: 50%; background: var(--clay); }
.post-featured-img { margin-top: 40px; border-radius: 24px; overflow: hidden; aspect-ratio: 21/9; box-shadow: var(--shadow); }
.post-featured-img img { width: 100%; height: 100%; object-fit: cover; display: block; }
.post-content { padding: 64px 0; }
.post-content .wrap { display: grid; grid-template-columns: 1fr 320px; gap: 80px; }
.post-body-text h2 { font-size: 1.7rem; margin: 48px 0 20px; }
.post-body-text h2:first-child { margin-top: 0; }
.post-body-text p { margin-bottom: 20px; font-size: 1.05rem; line-height: 1.8; }
.post-body-text ul.styled-list { margin: 24px 0 32px; display: flex; flex-direction: column; gap: 16px; background: var(--sky); padding: 32px; border-radius: var(--radius); }
.post-body-text ul.styled-list li { padding-left: 28px; position: relative; color: var(--ink); font-weight: 500; }
.post-body-text ul.styled-list li::before { content: "→"; position: absolute; left: 0; top: 0; color: var(--moss); font-weight: bold; }
.post-pullquote { border: none; background: var(--paper-raised); box-shadow: var(--shadow); border-radius: var(--radius); padding: 32px 40px; margin: 40px 0; font-family: var(--serif); font-size: 1.3rem; color: var(--moss-deep); font-style: italic; text-align: center; position: relative; }
.post-pullquote::before { content: '"'; display: block; font-size: 3rem; color: var(--clay-soft); line-height: 0.5; margin-bottom: 10px; font-family: serif; }
.post-sidebar { display: flex; flex-direction: column; gap: 32px; }
.sidebar-box { background: var(--paper-raised); border: none; box-shadow: var(--shadow); border-radius: var(--radius); padding: 32px; }
.sidebar-box h5 { font-size: 0.85rem; letter-spacing: 0.1em; text-transform: uppercase; color: var(--moss); margin-bottom: 20px; font-weight: 700; border-bottom: 2px solid var(--sky); padding-bottom: 12px; }
.sidebar-box ul { display: flex; flex-direction: column; gap: 16px; }
.sidebar-box li a { font-size: 0.95rem; color: var(--ink); font-weight: 500; display: block; }
.sidebar-box li a:hover { color: var(--moss); padding-left: 5px; transition: padding 0.2s ease; }
.post-tags { display: flex; flex-wrap: wrap; gap: 12px; margin-top: 48px; padding-top: 32px; border-top: 1px solid #e2e8f0; }
.post-tags span { font-size: 0.85rem; padding: 8px 16px; background: var(--sky); border-radius: 20px; color: var(--ink-soft); font-weight: 500; }
.legal-content { padding: 64px 0 90px; }
.legal-content .wrap { max-width: 800px; background: var(--paper-raised); padding: 48px; border-radius: var(--radius); box-shadow: var(--shadow); margin-top: 40px; }
.legal-content h1 { margin-bottom: 12px; }
.legal-content .updated { color: var(--ink-soft); font-size: 0.9rem; margin-bottom: 48px; display: inline-block; background: var(--sky); padding: 6px 14px; border-radius: 20px;}
.legal-content h2 { font-size: 1.4rem; margin: 48px 0 20px; }
.legal-content h2:first-of-type { margin-top: 0; }
.legal-content p { margin-bottom: 16px; font-size: 1rem; }
.breadcrumb { padding: 32px 0 0; font-size: 0.9rem; color: var(--ink-soft); font-weight: 500; }
.breadcrumb a { color: var(--moss); text-decoration: underline; text-decoration-color: transparent; transition: text-decoration-color 0.2s; }
.breadcrumb a:hover { text-decoration-color: var(--moss); }
.breadcrumb span { margin: 0 12px; color: #cbd5e1; }
@media (max-width: 980px) {
  .hero .wrap { grid-template-columns: 1fr; gap: 40px; }
  .two-col { grid-template-columns: 1fr; }
  .intro-article .article-body { grid-template-columns: 1fr; }
  .card-grid, .card-grid.cols-4, .schedule-grid, .post-grid { grid-template-columns: repeat(2, 1fr); }
  .food-columns { grid-template-columns: 1fr; gap: 28px; }
  .footer-grid { grid-template-columns: 1fr 1fr; gap: 32px; }
  .post-content .wrap { grid-template-columns: 1fr; }
  .post-sidebar { flex-direction: row; flex-wrap: wrap; }
  .sidebar-box { flex: 1; min-width: 220px; }
}
@media (max-width: 680px) {
  body { font-size: 16px; }
  .wrap { padding: 0 20px; }
  .main-nav { position: fixed; top: 76px; left: 0; right: 0; background: var(--paper-raised); flex-direction: column; align-items: flex-start; gap: 0; box-shadow: var(--shadow); transform: translateY(-110%); opacity: 0; transition: transform 0.3s ease, opacity 0.3s ease; padding: 16px 20px 24px; }
  .main-nav.open { transform: translateY(0); opacity: 1; }
  .main-nav a { width: 100%; padding: 16px 0; border-bottom: 1px solid #f1f5f9; }
  .nav-toggle { display: flex; }
  .section { padding: 56px 0; }
  .card-grid, .card-grid.cols-4, .schedule-grid, .post-grid { grid-template-columns: 1fr; }
  .footer-grid { grid-template-columns: 1fr; gap: 28px; }
  .disclaimer-block { flex-direction: column; padding: 28px; }
  .tips-strip { grid-template-columns: 1fr; }
  .cta-band { padding: 48px 24px; }
  .legal-content .wrap { padding: 32px 20px; }
}