{"id":16679,"date":"2026-09-12T05:47:16","date_gmt":"2026-09-11T22:47:16","guid":{"rendered":"https:\/\/useful.vn\/?p=16679"},"modified":"2026-09-12T05:47:16","modified_gmt":"2026-09-11T22:47:16","slug":"4-thoi-quen-an-sang-ho-tro-kiem-soat-duong-huyet-hieu-qua","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=16679","title":{"rendered":"4 th\u00f3i quen \u0103n s\u00e1ng h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3"},"content":{"rendered":"
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\n \u0102n s\u00e1ng \u0111\u00fang c\u00e1ch gi\u00fap duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3 m\u1ed7i ng\u00e0y. <\/strong><\/h2>\n

Ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe. Khi m\u1edbi th\u1ee9c d\u1eady, c\u01a1 th\u1ec3 gi\u1ea3i ph\u00f3ng c\u00e1c hormone l\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng l\u00ean. N\u1ebfu kh\u00f4ng \u0103n u\u1ed1ng ph\u00f9 h\u1ee3p, hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y d\u1ec5 d\u1eabn \u0111\u1ebfn s\u1ef1 t\u0103ng v\u1ecdt \u0111\u01b0\u1eddng huy\u1ebft, g\u00e2y m\u1ec7t m\u1ecfi v\u00e0 \u1ea3nh h\u01b0\u1edfng x\u1ea5u t\u1edbi qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a.<\/p>\n

V\u00ec v\u1eady, m\u1ed9t b\u1eefa s\u00e1ng gi\u00e0u protein, ch\u1ea5t x\u01a1, gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3, l\u00f9i th\u1eddi \u0111i\u1ec3m u\u1ed1ng c\u00e0 ph\u00ea k\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng s\u1ebd gi\u00fap duy tr\u00ec ch\u1ec9 s\u1ed1 \u1ed5n \u0111\u1ecbnh c\u1ea3 ng\u00e0y.<\/p>\n

1. B\u1ed5 sung protein v\u00e0o b\u1eefa s\u00e1ng<\/strong><\/p>\n

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\"\u0102n<\/span><\/p>\n
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\u0102n s\u00e1ng gi\u00e0u protein gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3. \u1ea2nh minh h\u1ecda AI<\/p>\n

Protein l\u00e0 ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111a l\u01b0\u1ee3ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp v\u00e0 \u1ed5n \u0111\u1ecbnh l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u. Vi\u1ec7c kh\u1edfi \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng m\u1ed9t b\u1eefa s\u00e1ng gi\u00e0u protein gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 nh\u1ea1y insulin, \u0111\u1ea3m b\u1ea3o c\u00e1c t\u1ebf b\u00e0o s\u1eed d\u1ee5ng insulin m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

Kh\u00e1c v\u1edbi c\u00e1c lo\u1ea1i carbohydrate \u0111\u01a1n gi\u1ea3n nh\u01b0 b\u00e1nh m\u00ec tr\u1eafng hay ng\u0169 c\u1ed1c ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng v\u1ed1n g\u00e2y t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft \u0111\u1ed9t ng\u1ed9t, protein l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh ti\u00eau h\u00f3a \u0111\u00e1ng k\u1ec3. \u0110i\u1ec1u n\u00e0y gi\u00fap l\u01b0\u1ee3ng \u0111\u01b0\u1eddng h\u1ea5p th\u1ee5 v\u00e0o m\u00e1u m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb, duy tr\u00ec tr\u1ea1ng th\u00e1i \u1ed5n \u0111\u1ecbnh l\u00e2u d\u00e0i.<\/p>\n

\u0110\u1ec3 \u0111a d\u1ea1ng h\u00f3a th\u1ef1c \u0111\u01a1n h\u1eb1ng ng\u00e0y, c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 g\u1ee3i \u00fd th\u1ef1c \u0111\u01a1n gi\u00e0u protein \u0111\u01a1n gi\u1ea3n nh\u01b0 s\u1eefa chua Hy L\u1ea1p k\u1ebft h\u1ee3p qu\u1ea3 m\u1ecdng t\u01b0\u01a1i, tr\u1ee9ng d\u00f9ng k\u00e8m rau c\u1ee7, ph\u00f4 mai t\u01b0\u01a1i \u0103n c\u00f9ng tr\u00e1i c\u00e2y v\u00e0 h\u1ea1t, b\u00e1nh k\u1ebfp protein ph\u1ee7 s\u1eefa chua ho\u1eb7c m\u1ed9t ly sinh t\u1ed1 tr\u00e1i c\u00e2y b\u1ed5 sung b\u1ed9t protein v\u00e0 h\u1ea1t chia.<\/p>\n

2. T\u0103ng c\u01b0\u1eddng ch\u1ea5t x\u01a1 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft<\/strong><\/p>\n

Ch\u1ea5t x\u01a1 l\u00e0 m\u1ed9t d\u1ea1ng carbohydrate ph\u1ee9c h\u1ee3p mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch thi\u1ebft th\u1ef1c cho h\u1ec7 ti\u00eau h\u00f3a v\u00e0 qu\u00e1 tr\u00ecnh \u0111i\u1ec1u h\u00f2a \u0111\u01b0\u1eddng huy\u1ebft. D\u00f9 nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 xu h\u01b0\u1edbng c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng carb trong ch\u1ebf \u0111\u1ed9 \u0103n, vi\u1ec7c b\u1ed5 sung ch\u1ea5t x\u01a1 \u0111\u00fang c\u00e1ch l\u1ea1i mang \u0111\u1ebfn t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c.\u00a0<\/p>\n

Khi ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m ch\u1ee9a h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t x\u01a1 cao, t\u1ed1c \u0111\u1ed9 ti\u00eau h\u00f3a th\u1ee9c \u0103n s\u1ebd ch\u1eadm l\u1ea1i \u0111\u00e1ng k\u1ec3, t\u1eeb \u0111\u00f3 ng\u0103n ng\u1eeba hi\u1ec7n t\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng v\u1ecdt sau m\u1ed7i b\u1eefa \u0103n.<\/p>\n

B\u00ean c\u1ea1nh \u0111\u00f3, ch\u1ea5t x\u01a1 c\u00f2n g\u00f3p ph\u1ea7n c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin c\u1ee7a c\u00e1c t\u1ebf b\u00e0o trong c\u01a1 th\u1ec3. \u0110\u1ec3 b\u1ed5 sung ch\u1ea5t x\u01a1 hi\u1ec7u qu\u1ea3 cho b\u1eefa s\u00e1ng, n\u00ean \u01b0u ti\u00ean c\u00e1c ngu\u1ed3n th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean d\u1ec5 t\u00ecm nh\u01b0 rau xanh, tr\u00e1i c\u00e2y t\u01b0\u01a1i, c\u00e1c lo\u1ea1i \u0111\u1eadu, \u0111\u1eadu lentil, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t c\u00f9ng c\u00e1c lo\u1ea1i h\u1ea1t dinh d\u01b0\u1ee1ng.<\/p>\n

M\u1ed9t s\u1ed1 m\u00f3n \u0103n s\u00e1ng gi\u00e0u ch\u1ea5t x\u01a1 d\u1ec5 ch\u1ebf bi\u1ebfn bao g\u1ed3m y\u1ebfn m\u1ea1ch \u0103n k\u00e8m qu\u1ea3 m\u1ecdng t\u01b0\u01a1i, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m k\u1eb9p b\u01a1 th\u00e1i l\u00e1t, y\u1ebfn m\u1ea1ch ng\u00e2m qua \u0111\u00eam r\u1eafc h\u1ea1t ch\u1ebb nh\u1ecf ho\u1eb7c sinh t\u1ed1 tr\u00e1i c\u00e2y k\u1ebft h\u1ee3p c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n

3. Gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3<\/strong><\/p>\n

T\u00ecnh tr\u1ea1ng thi\u1ebfu n\u01b0\u1edbc l\u00e0 m\u1ed9t trong nh\u1eefng y\u1ebfu t\u1ed1 nguy c\u01a1 h\u00e0ng \u0111\u1ea7u khi\u1ebfn n\u1ed3ng \u0111\u1ed9 \u0111\u01b0\u1eddng trong m\u00e1u gia t\u0103ng \u0111\u1ed9t ng\u1ed9t. Khi c\u01a1 th\u1ec3 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i m\u1ea5t n\u01b0\u1edbc sau m\u1ed9t \u0111\u00eam d\u00e0i, th\u1ec3 t\u00edch n\u01b0\u1edbc trong m\u00e1u gi\u1ea3m xu\u1ed1ng khi\u1ebfn m\u00e1u tr\u1edf n\u00ean \u0111\u1eb7c h\u01a1n. \u0110i\u1ec1u n\u00e0y \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c ch\u1ec9 s\u1ed1 glucose trong m\u00e1u s\u1ebd t\u1ef1 nhi\u00ean cao h\u01a1n so v\u1edbi b\u00ecnh th\u01b0\u1eddng.<\/p>\n

\u0110\u1ec3 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng m\u1ea5t n\u01b0\u1edbc v\u00e0o bu\u1ed5i s\u00e1ng, n\u00ean h\u00ecnh th\u00e0nh th\u00f3i quen u\u1ed1ng m\u1ed9t ly n\u01b0\u1edbc l\u1ecdc ngay sau khi th\u1ee9c d\u1eady. Vi\u1ec7c cung c\u1ea5p \u0111\u1ee7 n\u01b0\u1edbc k\u1ecbp th\u1eddi kh\u00f4ng ch\u1ec9 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh l\u01b0u th\u00f4ng m\u00e1u di\u1ec5n ra thu\u1eadn l\u1ee3i m\u00e0 c\u00f2n gi\u00fap \u0111i\u1ec1u h\u00f2a n\u1ed3ng \u0111\u1ed9 hormone v\u00e0 duy tr\u00ec ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft \u1edf m\u1ee9c an to\u00e0n. \u0110\u00e2y l\u00e0 b\u01b0\u1edbc \u0111\u1ec7m \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang l\u1ea1i hi\u1ec7u qu\u1ea3 thi\u1ebft th\u1ef1c tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u th\u01b0\u1edfng th\u1ee9c b\u1eefa \u0103n s\u00e1ng.<\/p>\n

4. Ch\u00fa \u00fd th\u1eddi \u0111i\u1ec3m u\u1ed1ng c\u00e0 ph\u00ea<\/strong><\/p>\n

Caffeine trong c\u00e0 ph\u00ea, tr\u00e0 v\u00e0 m\u1ed9t s\u1ed1 \u0111\u1ed3 u\u1ed1ng kh\u00e1c c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft \u1edf m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, \u0111\u1eb7c bi\u1ec7t l\u00e0 ng\u01b0\u1eddi m\u1eafc \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng. Caffeine c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 k\u00edch th\u00edch gi\u1ea3i ph\u00f3ng adrenaline, t\u1eeb \u0111\u00f3 khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng t\u1ea1m th\u1eddi \u1edf m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p. Tuy nhi\u00ean, m\u1ee9c \u0111\u1ed9 \u1ea3nh h\u01b0\u1edfng kh\u00e1c nhau gi\u1eefa t\u1eebng ng\u01b0\u1eddi v\u00e0 kh\u00f4ng ph\u1ea3i ai s\u1eed d\u1ee5ng caffeine c\u0169ng b\u1ecb t\u0103ng \u0111\u01b0\u1eddng huy\u1ebft.<\/p>\n

Thay v\u00ec u\u1ed1ng c\u00e0 ph\u00ea ngay sau khi th\u1ee9c d\u1eady, h\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ed9t ly n\u01b0\u1edbc l\u1ecdc, sau \u0111\u00f3 d\u00f9ng m\u1ed9t b\u1eefa s\u00e1ng nh\u1eb9 r\u1ed3i m\u1edbi th\u01b0\u1edfng th\u1ee9c t\u00e1ch c\u00e0 ph\u00ea y\u00eau th\u00edch. C\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb n\u00ean gi\u1edbi h\u1ea1n l\u01b0\u1ee3ng caffeine n\u1ea1p v\u00e0o d\u01b0\u1edbi 400 mg m\u1ed7i ng\u00e0y, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 2 – 3 t\u00e1ch c\u00e0 ph\u00ea.<\/p>\n

\u0110\u00e1ng l\u01b0u \u00fd, c\u00e1c lo\u1ea1i c\u00e0 ph\u00ea ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng hay ch\u1ea5t t\u1ea1o ng\u1ecdt nh\u00e2n t\u1ea1o lu\u00f4n c\u00f3 nguy c\u01a1 l\u00e0m t\u0103ng v\u1ecdt \u0111\u01b0\u1eddng huy\u1ebft b\u1ea5t k\u1ec3 u\u1ed1ng v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0o. H\u00e3y ch\u1ee7 \u0111\u1ed9ng c\u1eaft gi\u1ea3m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng pha c\u00f9ng c\u00e0 ph\u00ea \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a c\u1ee7a c\u01a1 th\u1ec3.<\/p>\n\n\n\n
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Ngo\u00e0i 4 th\u00f3i quen \u0103n s\u00e1ng l\u00e0nh m\u1ea1nh nh\u01b0 \u01b0u ti\u00ean ch\u1ea5t x\u01a1, \u0111\u1ea1m l\u00e0nh m\u1ea1nh, gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc cho c\u01a1 th\u1ec3, l\u00f9i th\u1eddi \u0111i\u1ec3m u\u1ed1ng c\u00e0 ph\u00ea n\u00ean k\u1ebft h\u1ee3p v\u1edbi c\u00e1c b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng ch\u00ednh l\u00e0 c\u00e1ch gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3. Nh\u1edd \u0111\u00f3, l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u kh\u00f4ng ch\u1ec9 duy tr\u00ec \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh su\u1ed1t c\u1ea3 ng\u00e0y m\u00e0 c\u00f2n gi\u00fap ng\u0103n ng\u1eeba c\u00e1c bi\u1ebfn ch\u1ee9ng nguy hi\u1ec3m v\u1ec1 l\u00e2u d\u00e0i. Th\u1ef1c hi\u1ec7n nh\u1eefng th\u00f3i quen nh\u1ecf n\u00e0y m\u1ed7i s\u00e1ng gi\u00fap mang l\u1ea1i ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ed3i d\u00e0o v\u00e0 n\u1ec1n t\u1ea3ng s\u1ee9c kh\u1ecfe t\u1ed1t h\u01a1n.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\"\u0110\u01b0\u1eddng<\/div>\n
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\n \u0110\u01b0\u1eddng huy\u1ebft cao: Nh\u1eefng lo\u1ea1i tr\u00e1i c\u00e2y n\u00e0o n\u00ean \u0103n c\u00f3 ch\u1eebng m\u1ef1c?\n <\/div>\n
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Tr\u00e1i c\u00e2y gi\u00e0u vitamin, kho\u00e1ng ch\u1ea5t v\u00e0 ch\u1ea5t x\u01a1, nh\u01b0ng m\u1ed9t s\u1ed1 lo\u1ea1i ch\u1ee9a nhi\u1ec1u carbohydrate, d\u1ec5 khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng n\u1ebfu \u0103n qu\u00e1 kh\u1ea9u ph\u1ea7n. Ng\u01b0\u1eddi c\u1ea7n…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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https:\/\/www.24h.com.vn\/suc-khoe\/4-thoi-quen-an-sang-ho-tro-kiem-soat-duong-huyet-hieu-qua-c62a1791340.html<\/p>\n

\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0102n s\u00e1ng \u0111\u00fang c\u00e1ch gi\u00fap duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft hi\u1ec7u qu\u1ea3 m\u1ed7i ng\u00e0y. Ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u00f3ng vai tr\u00f2 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe. Khi m\u1edbi th\u1ee9c d\u1eady, c\u01a1 th\u1ec3 gi\u1ea3i ph\u00f3ng c\u00e1c hormone l\u00e0m l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng l\u00ean. N\u1ebfu kh\u00f4ng \u0103n<\/p>\n","protected":false},"author":1,"featured_media":16680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-16679","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/16679","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=16679"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/16679\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/16680"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=16679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=16679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=16679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}