update wl configs and documentation

clash/config/wl/lite.yaml

@@ -1,9 +1,13 @@
+external-controller: 127.0.0.1:9090
+external-ui: ./ui
+external-ui-url: "https://github.com/MetaCubeX/metacubexd/archive/refs/heads/gh-pages.zip"
+
 proxy-providers:
   zieng2-universal:
     type: http
     format: text
     url: https://raw.githubusercontent.com/zieng2/wl/main/vless_universal.txt
-    interval: 7200
+    interval: 3600
     path: ./providers/zieng2_universal.yaml
     proxy: DIRECT
     health-check:
@@ -16,8 +20,8 @@ proxy-providers:
 
   white-cidr-ru-150:
     type: http
-    format: text
-    url: https://raw.githack.com/igareck/vpn-configs-for-russia/main/Vless-Reality-White-Lists-Rus-Mobile.txt
+    format: yaml
+    url: https://github.com/igareck/vpn-configs-for-russia/blob/main/Clash/Vless-Reality-White-Lists-Rus-Mobile.yaml
     interval: 7200
     path: ./providers/white_cidr_ru_150.yaml
     proxy: DIRECT