docs: synchronize documentation, agent rules, instructions, tools/list, and resources/list

- Document all 53 MCP tools, 9 passive MCP resources, and 5 workflow prompts
- Document 100% ADR implementation status and automated post-commit reconciliation engine
- Update and deploy agent-rules (mcp_memory_workflow.md) to Windows and WSL
- Fix dashboard live ADR tab refresh and Cache-Control headers
- Synchronize instructions.md across root, server embedded, Windows, and WSL MCP configs

server/src/api/setup.rs

@@ -305,7 +305,7 @@ pub fn create_router(app_state: Arc<AppState>) -> Router {
                 let state_clone = app_state.handler.state.clone();
                 move || async move {
                     let json = state_clone.code.tech_debts.read_with(|items| serde_json::to_string(items).unwrap_or_else(|_| "[]".to_string()));
-                    ([(axum::http::header::CONTENT_TYPE, "application/json")], json)
+                    ([(axum::http::header::CONTENT_TYPE, "application/json"), (axum::http::header::CACHE_CONTROL, "no-cache, no-store, must-revalidate")], json)
                 }
             }),
         )
@@ -315,7 +315,7 @@ pub fn create_router(app_state: Arc<AppState>) -> Router {
                 let state_clone = app_state.handler.state.clone();
                 move || async move {
                     let json = state_clone.code.adrs.read_with(|items| serde_json::to_string(items).unwrap_or_else(|_| "[]".to_string()));
-                    ([(axum::http::header::CONTENT_TYPE, "application/json")], json)
+                    ([(axum::http::header::CONTENT_TYPE, "application/json"), (axum::http::header::CACHE_CONTROL, "no-cache, no-store, must-revalidate")], json)
                 }
             }),
         )