feat: 默认端口5070、部署文档与外网HTTPS及强制刷新

- 默认监听端口改为 5070（app.py、.env.example、PM2 配置）
- README/部署说明：仓库地址、/opt/LocalNav、root 运行、Nginx+HTTPS 外网接入
- iframe 工具栏在「刷新」旁增加「强制刷新」（跳过缓存，等同 Ctrl+F5）

Co-authored-by: Cursor <cursoragent@cursor.com>

templates/index.html

@@ -98,9 +98,19 @@
           </button>
           <span class="frame-title" id="current-service-name"></span>
         </div>
-        <button type="button" class="btn btn-secondary btn-toolbar-refresh" id="frame-refresh">
-          刷新
-        </button>
+        <div class="frame-toolbar-actions">
+          <button type="button" class="btn btn-secondary btn-toolbar-refresh" id="frame-refresh">
+            刷新
+          </button>
+          <button
+            type="button"
+            class="btn btn-secondary btn-toolbar-refresh"
+            id="frame-force-refresh"
+            title="强制刷新（等同 Ctrl+F5，跳过缓存）"
+          >
+            强制刷新
+          </button>
+        </div>
       </div>
       <div class="frame-wrap">
         <iframe id="svc-frame" title="内嵌服务" hidden></iframe>
@@ -149,6 +159,7 @@
     var links = document.querySelectorAll(".nav-link[data-url]");
     var cards = document.querySelectorAll(".service-card[data-url]");
     var btnRefresh = document.getElementById("frame-refresh");
+    var btnForceRefresh = document.getElementById("frame-force-refresh");
     var btnBack = document.getElementById("frame-back-overview");
     var currentBaseUrl = "";
 
@@ -179,9 +190,7 @@
       setActive(nav);
     }
 
-    function reloadUrl() {
-      var u = currentBaseUrl;
-      if (!u) return;
+    function buildCacheBustUrl(u, hard) {
       var sep = u.indexOf("?") >= 0 ? "&" : "?";
       var hash = "";
       var base = u;
@@ -190,7 +199,35 @@
         base = u.slice(0, hashPos);
         hash = u.slice(hashPos);
       }
-      frame.src = base + sep + "_navts=" + Date.now() + hash;
+      var ts = Date.now();
+      if (hard) {
+        return (
+          base +
+          sep +
+          "_navts=" +
+          ts +
+          "&_navnocache=" +
+          Math.random().toString(36).slice(2) +
+          hash
+        );
+      }
+      return base + sep + "_navts=" + ts + hash;
+    }
+
+    function reloadUrl() {
+      var u = currentBaseUrl;
+      if (!u) return;
+      frame.src = buildCacheBustUrl(u, false);
+    }
+
+    function forceReloadUrl() {
+      var u = currentBaseUrl;
+      if (!u) return;
+      frame.src = "about:blank";
+      frame.onload = function () {
+        frame.onload = null;
+        frame.src = buildCacheBustUrl(u, true);
+      };
     }
 
     function showDashboard() {
@@ -223,6 +260,10 @@
       reloadUrl();
     });
 
+    btnForceRefresh.addEventListener("click", function () {
+      forceReloadUrl();
+    });
+
     btnBack.addEventListener("click", function () {
       showDashboard();
     });