feat(inbox-zero): guard roam-inbox writes against live org-capture

Editing the roam inbox on disk while Emacs has an indirect org-capture buffer cloned from it reverts the base buffer under the capture: the capture can't finalize with C-c C-c, and a freshly-typed item can be lost. inbox-zero Phase D edits that file, which Craig captures into constantly, so the collision recurs every session.

I added a capture-guard helper that asks the running daemon whether any CAPTURE buffer's base buffer visits a given file (file-equal-p, so symlinks and path spelling don't matter), exiting non-zero with the names when so. No reachable Emacs or no capture means exit 0, so it never blocks a write that was safe.

Phase D calls it before the pull, not only before the remove, because the ff-only pull also rewrites the file on disk and would wedge a capture the same way. On a collision an on-demand run stops and asks Craig to finalize or abort. The wrap-up sub-step skips the roam reconcile without blocking the wrap, since the items are already filed and the next run reclaims them.

emacs.md gains the inverse of the reload rule: don't yank a file out from under the daemon's live buffers.

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