调整同步配置：减少下载线程数，优化 sync 命令，添加 README

icloud.ps1

@@ -47,8 +47,9 @@ switch ($Command) {
         Write-Host "完成！" -ForegroundColor Green
     }
     "sync" {
-        Write-Host "立即触发同步..." -ForegroundColor Yellow
-        docker exec icloudpd sync-icloud.sh --DownloadOnce
+        Write-Host "立即触发同步 (重启容器)..." -ForegroundColor Yellow
+        docker restart icloudpd
+        Write-Host "同步已触发，使用 '.\icloud.ps1 logs' 查看进度" -ForegroundColor Green
     }
     default {
         Write-Host "未知命令: $Command" -ForegroundColor Red