{"id":20380,"date":"2026-10-01T01:17:19","date_gmt":"2026-09-30T18:17:19","guid":{"rendered":"https:\/\/useful.vn\/?p=20380"},"modified":"2026-10-01T01:17:19","modified_gmt":"2026-09-30T18:17:19","slug":"thoi-quen-cuoi-tuan-am-tham-anh-huong-buong-trung-da-nang","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=20380","title":{"rendered":"Th\u00f3i quen cu\u1ed1i tu\u1ea7n ‘\u00e2m th\u1ea7m’ \u1ea3nh h\u01b0\u1edfng bu\u1ed3ng tr\u1ee9ng \u0111a nang"},"content":{"rendered":"
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\n Th\u1ee9c khuya ng\u1ee7 n\u01b0\u1edbng, ng\u1ed3i l\u00ec c\u1ea3 ng\u00e0y v\u00e0 \u0103n s\u00e1ng mu\u1ed9n l\u00e0 ba th\u00f3i quen t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn b\u1ec7nh bu\u1ed3ng tr\u1ee9ng \u0111a nang (PMOS) m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng bi\u1ebft. <\/strong><\/h2>\n

H\u1ed9i ch\u1ee9ng chuy\u1ec3n h\u00f3a – n\u1ed9i ti\u1ebft – bu\u1ed3ng tr\u1ee9ng (PMOS), t\u00ean g\u1ecdi m\u1edbi c\u1ee7a h\u1ed9i ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang (PCOS), \u1ea3nh h\u01b0\u1edfng kho\u1ea3ng 1\/8 ph\u1ee5 n\u1eef. T\u00ean g\u1ecdi \u0111\u01b0\u1ee3c thay \u0111\u1ed5i \u0111\u1ec3 ph\u1ea3n \u00e1nh \u0111\u1ea7y \u0111\u1ee7 h\u01a1n b\u1ea3n ch\u1ea5t b\u1ec7nh, b\u1edfi v\u1ea5n \u0111\u1ec1 kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf bu\u1ed3ng tr\u1ee9ng m\u00e0 c\u00f2n li\u00ean quan \u0111\u1ebfn nhi\u1ec1u h\u1ec7 th\u1ed1ng, g\u1ed3m hormone, chuy\u1ec3n h\u00f3a v\u00e0 kh\u1ea3 n\u0103ng sinh s\u1ea3n. \u0110\u1eb7c tr\u01b0ng c\u1ee7a PMOS l\u00e0 n\u1ed3ng \u0111\u1ed9 androgen cao v\u00e0 t\u00ecnh tr\u1ea1ng kh\u00e1ng insulin. Ng\u01b0\u1eddi m\u1eafc c\u00f3 th\u1ec3 b\u1ecb kinh nguy\u1ec7t kh\u00f4ng \u0111\u1ec1u, t\u0103ng c\u00e2n, m\u1ecdc nhi\u1ec1u l\u00f4ng \u1edf m\u1eb7t v\u00e0 c\u01a1 th\u1ec3 c\u00f9ng m\u1ed9t s\u1ed1 tri\u1ec7u ch\u1ee9ng kh\u00e1c.<\/p>\n

Do li\u00ean quan m\u1eadt thi\u1ebft \u0111\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft, hormone v\u00e0 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a, th\u00f3i quen sinh ho\u1ea1t cu\u1ed1i tu\u1ea7n c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng PMOS. Anna Cabeca, b\u00e1c s\u0129 s\u1ea3n ph\u1ee5 khoa ng\u01b0\u1eddi M\u1ef9, cho bi\u1ebft duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n gi\u1edd ng\u1ee7, v\u1eadn \u0111\u1ed9ng, ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng v\u00e0 \u0111\u01b0\u1eddng huy\u1ebft \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng v\u1edbi ng\u01b0\u1eddi m\u1eafc h\u1ed9i ch\u1ee9ng n\u00e0y, b\u1edfi kh\u00e1ng insulin v\u00e0 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a l\u00e0 nh\u1eefng \u0111\u1eb7c \u0111i\u1ec3m th\u01b0\u1eddng g\u1eb7p.<\/p>\n

C\u00e1c chuy\u00ean gia s\u1ee9c kh\u1ecfe ph\u1ee5 n\u1eef \u0111\u00e3 ch\u1ec9 ra m\u1ed9t s\u1ed1 th\u00f3i quen cu\u1ed1i tu\u1ea7n m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi c\u00f3 th\u1ec3 kh\u00f4ng nh\u1eadn ra \u0111ang t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn tri\u1ec7u ch\u1ee9ng PMOS.<\/p>\n

Th\u1ee9c khuya, ng\u1ee7 n\u01b0\u1edbng<\/strong><\/p>\n

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\"Th\u00f3i<\/span><\/p>\n
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B\u1ea1n c\u00f3 th\u1ec3 ng\u1ee7 th\u00eam v\u00e0o cu\u1ed1i tu\u1ea7n, nh\u01b0ng \u0111\u1ea3o l\u1ed9n gi\u1edd gi\u1ea5c qu\u00e1 nhi\u1ec1u so v\u1edbi ng\u00e0y th\u01b0\u1eddng c\u00f3 th\u1ec3 khi\u1ebfn tri\u1ec7u ch\u1ee9ng PMOS tr\u1ea7m tr\u1ecdng h\u01a1n. B\u00e1c s\u0129 s\u1ea3n ph\u1ee5 khoa Anna Cabeca cho bi\u1ebft hormone sinh s\u1ea3n v\u00e0 qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a ch\u1ecbu \u1ea3nh h\u01b0\u1edfng l\u1edbn t\u1eeb nh\u1ecbp sinh h\u1ecdc, v\u00ec v\u1eady vi\u1ec7c th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya, d\u1eady mu\u1ed9n c\u00f3 th\u1ec3 l\u00e0m c\u01a1 th\u1ec3 m\u1ea5t nh\u1ecbp.<\/p>\n

B\u00ecnh th\u01b0\u1eddng, cortisol \u0111\u1ea1t m\u1ee9c cao h\u01a1n v\u00e0o bu\u1ed5i s\u00e1ng v\u00e0 gi\u1ea3m d\u1ea7n v\u1ec1 t\u1ed1i, trong khi melatonin t\u0103ng v\u00e0o ban \u0111\u00eam. \u1ede ng\u01b0\u1eddi m\u1eafc PMOS, quy lu\u1eadt n\u00e0y c\u00f3 th\u1ec3 b\u1ecb r\u1ed1i lo\u1ea1n, g\u00e2y ng\u1ee7 k\u00e9m, t\u0103ng testosterone v\u00e0 kh\u00e1ng insulin. \u0102n u\u1ed1ng v\u00e0o khuya c\u0169ng c\u00f3 th\u1ec3 l\u00e0m t\u00ecnh tr\u1ea1ng kh\u00e1ng insulin n\u1eb7ng th\u00eam; \u0111\u00e1ng l\u01b0u \u00fd, ng\u01b0\u1eddi m\u1eafc PMOS v\u1ed1n c\u00f3 nguy c\u01a1 m\u1eafc ti\u1ec3u \u0111\u01b0\u1eddng type 2 cao h\u01a1n.<\/p>\n

\u0110\u1ec3 cu\u1ed1i tu\u1ea7n v\u1eabn tho\u1ea3i m\u00e1i m\u00e0 kh\u00f4ng l\u00e0m x\u00e1o tr\u1ed9n hormone, Cabeca khuy\u00ean n\u00ean gi\u1eef gi\u1edd \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady l\u1ec7ch kh\u00f4ng qu\u00e1 m\u1ed9t gi\u1edd so v\u1edbi ng\u00e0y th\u01b0\u1eddng. N\u1ebfu c\u00f3 th\u1ec3, h\u00e3y ra ngo\u00e0i \u0111\u00f3n \u00e1nh s\u00e1ng bu\u1ed5i s\u00e1ng v\u00e0 \u01b0u ti\u00ean ng\u1ee7 \u0111\u1ee7 7-9 gi\u1edd m\u1ed7i \u0111\u00eam, thay v\u00ec c\u1ed1 ng\u1ee7 b\u00f9 b\u1eb1ng c\u00e1ch thay \u0111\u1ed5i l\u1ecbch sinh ho\u1ea1t qu\u00e1 nhi\u1ec1u v\u00e0o cu\u1ed1i tu\u1ea7n.<\/p>\n

Ng\u1ed3i l\u00ec su\u1ed1t cu\u1ed1i tu\u1ea7n<\/strong><\/p>\n

Ngh\u1ec9 ng\u01a1i l\u00e0 c\u1ea7n thi\u1ebft, nh\u01b0ng d\u00e0nh c\u1ea3 hai ng\u00e0y cu\u1ed1i tu\u1ea7n \u0111\u1ec3 ng\u1ed3i m\u1ed9t ch\u1ed7, nh\u1ea5t l\u00e0 khi \u0111\u00e3 ph\u1ea3i ng\u1ed3i nhi\u1ec1u trong tu\u1ea7n, c\u00f3 th\u1ec3 l\u00e0m c\u00e1c tri\u1ec7u ch\u1ee9ng PMOS n\u1eb7ng h\u01a1n. Kara Craddock, chuy\u00ean gia dinh d\u01b0\u1ee1ng, cho bi\u1ebft v\u1eadn \u0111\u1ed9ng gi\u00fap c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng kh\u00e1ng insulin \u1edf ng\u01b0\u1eddi m\u1eafc PMOS. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba ho\u1eb7c HIIT \u0111\u1ec1u c\u00f3 th\u1ec3 gi\u1ea3m ch\u1ec9 s\u1ed1 HOMA-IR, m\u1ed9t th\u01b0\u1edbc \u0111o kh\u00e1ng insulin, ngay c\u1ea3 khi kh\u00f4ng gi\u1ea3m c\u00e2n.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y yoga c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u00e1ng insulin v\u00e0 gi\u1ea3m testosterone. Tuy nhi\u00ean, \u0111i b\u1ed9, b\u01a1i, \u0111\u1ea1p xe hay \u0111i b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i c\u0169ng mang l\u1ea1i l\u1ee3i \u00edch. Craddock khuy\u00ean ch\u1ecdn ho\u1ea1t \u0111\u1ed9ng m\u00ecnh y\u00eau th\u00edch v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n; kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i t\u1eadp n\u1eb7ng hay theo b\u00e0i b\u1ea3n, b\u1edfi v\u1eadn \u0111\u1ed9ng v\u1eabn t\u1ed1t h\u01a1n ng\u1ed3i y\u00ean.<\/p>\n

B\u1ecf b\u1eefa s\u00e1ng ho\u1eb7c \u0103n qu\u00e1 mu\u1ed9n<\/strong><\/p>\n

Cu\u1ed1i tu\u1ea7n, ng\u1ee7 n\u01b0\u1edbng r\u1ed3i ch\u1edd \u0111\u1ebfn brunch (k\u1ebft h\u1ee3p s\u00e1ng v\u00e0 tr\u01b0a) m\u1edbi \u0103n c\u00f3 th\u1ec3 khi\u1ebfn tri\u1ec7u ch\u1ee9ng PMOS n\u1eb7ng h\u01a1n. Chuy\u00ean gia dinh d\u01b0\u1ee1ng Kara Craddock cho bi\u1ebft b\u1ecf b\u1eefa s\u00e1ng d\u1ec5 d\u1eabn \u0111\u1ebfn \u0103n qu\u00e1 nhi\u1ec1u v\u00e0 khi\u1ebfn \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng m\u1ea1nh v\u00e0o c\u00e1c b\u1eefa sau. \u0102n nhi\u1ec1u h\u01a1n v\u00e0o \u0111\u1ea7u ng\u00e0y gi\u00fap c\u01a1 th\u1ec3 \u0111\u00e1p \u1ee9ng insulin t\u1ed1t h\u01a1n, ph\u00f9 h\u1ee3p v\u1edbi nh\u1ecbp sinh h\u1ecdc v\u00e0 kh\u1ea3 n\u0103ng chuy\u1ec3n h\u00f3a bu\u1ed5i s\u00e1ng.<\/p>\n

Craddock khuy\u00ean \u0103n s\u00e1ng gi\u00e0u protein trong v\u00f2ng m\u1ed9t gi\u1edd sau khi th\u1ee9c d\u1eady, d\u00f9 ch\u1ec9 m\u1ed9t ph\u1ea7n nh\u1ecf. Protein v\u00e0 ch\u1ea5t x\u01a1 gi\u00fap ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, trong khi ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u protein c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n insulin l\u00fac \u0111\u00f3i v\u00e0 ch\u1ec9 s\u1ed1 HOMA-IR (\u0111\u00e1nh gi\u00e1 m\u1ee9c \u0111\u1ed9 kh\u00e1ng insulin) \u1edf ng\u01b0\u1eddi m\u1eafc PMOS.<\/p>\n

N\u1ebfu \u0103n brunch mu\u1ed9n, c\u00f3 th\u1ec3 d\u00f9ng tr\u1ee9ng lu\u1ed9c v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t ho\u1eb7c s\u1eefa chua k\u00e8m tr\u00e1i c\u00e2y, h\u1ea1t sau khi th\u1ee9c d\u1eady. Khi \u0103n s\u00e1ng mu\u1ed9n, chuy\u00ean gia dinh d\u01b0\u1ee1ng LaShawnda Beasley khuy\u00ean n\u00ean chia s\u1ebb ho\u1eb7c ch\u1ec9 \u0103n m\u1ed9t n\u1eeda ph\u1ea7n b\u00e1nh waffle, pancake, \u0111\u1ed3ng th\u1eddi g\u1ecdi th\u00eam tr\u1ee9ng ho\u1eb7c m\u00f3n gi\u00e0u protein \u0111\u1ec3 h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng huy\u1ebft t\u0103ng nhanh sau b\u1eefa \u0103n.<\/p>\n

Th\u00f3i quen gi\u00fap c\u1ea3i thi\u1ec7n tri\u1ec7u ch\u1ee9ng PMOS<\/strong><\/p>\n

B\u00ean c\u1ea1nh ng\u1ee7 \u0111\u1ee7, v\u1eadn \u0111\u1ed9ng v\u00e0 \u0103n s\u00e1ng c\u00e2n b\u1eb1ng, m\u1ed9t s\u1ed1 th\u00f3i quen sau c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ki\u1ec3m so\u00e1t PMOS:<\/p>\n

\u0102n theo ch\u1ebf \u0111\u1ed9 DASH: \u01afu ti\u00ean rau c\u1ee7, tr\u00e1i c\u00e2y, ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, s\u1eefa \u00edt b\u00e9o, c\u00e1, th\u1ecbt n\u1ea1c, \u0111\u1eadu v\u00e0 c\u00e1c lo\u1ea1i h\u1ea1t; h\u1ea1n ch\u1ebf \u0111\u1ed3 ng\u1ecdt, ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a. Ch\u1ebf \u0111\u1ed9 n\u00e0y \u0111\u01b0\u1ee3c ghi nh\u1eadn gi\u00fap c\u1ea3i thi\u1ec7n kh\u00e1ng insulin v\u00e0 c\u00e2n n\u1eb7ng \u1edf ng\u01b0\u1eddi m\u1eafc PMOS.<\/p>\n

Gi\u1ea3m c\u0103ng th\u1eb3ng: Anna Cabeca cho bi\u1ebft stress, gi\u1ea5c ng\u1ee7, chuy\u1ec3n h\u00f3a v\u00e0 hormone sinh s\u1ea3n c\u00f3 li\u00ean quan m\u1eadt thi\u1ebft. Thi\u1ec1n, t\u1eadp th\u1edf, yoga, \u0111i b\u1ed9 ho\u1eb7c d\u00e0nh th\u1eddi gian th\u01b0 gi\u00e3n \u0111\u1ec1u c\u00f3 th\u1ec3 h\u1eefu \u00edch.<\/p>\n

H\u1ea1n ch\u1ebf r\u01b0\u1ee3u: Gi\u1ea3m u\u1ed1ng r\u01b0\u1ee3u c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 c\u1ea3i thi\u1ec7n chuy\u1ec3n h\u00f3a v\u00e0 hormone.<\/p>\n

Ch\u0103m s\u00f3c \u0111\u01b0\u1eddng ru\u1ed9t: LaShawnda Beasley, chuy\u00ean gia dinh d\u01b0\u1ee1ng, khuy\u00ean b\u1ed5 sung th\u1ef1c ph\u1ea9m gi\u00e0u ch\u1ea5t x\u01a1 v\u00e0 probiotic \u0111\u1ec3 h\u1ed7 tr\u1ee3 h\u1ec7 vi sinh \u0111\u01b0\u1eddng ru\u1ed9t, t\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n kh\u00e1ng insulin, vi\u00eam v\u00e0 c\u00e2n b\u1eb1ng hormone.<\/p>\n

Duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n: M\u1ed9t cu\u1ed1i tu\u1ea7n \u0103n u\u1ed1ng tho\u1ea3i m\u00e1i hay \u00edt v\u1eadn \u0111\u1ed9ng kh\u00f4ng quy\u1ebft \u0111\u1ecbnh tri\u1ec7u ch\u1ee9ng PMOS. Theo Cabeca, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 duy tr\u00ec th\u00f3i quen l\u00e0nh m\u1ea1nh trong th\u1eddi gian d\u00e0i.<\/p>\n

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\"Ng\u01b0\u1eddi<\/div>\n
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\n Ng\u01b0\u1eddi ph\u1ee5 n\u1eef 58 tu\u1ed5i ph\u00e1t hi\u1ec7n ung th\u01b0 bu\u1ed3ng tr\u1ee9ng t\u1eeb d\u1ea5u hi\u1ec7u nhi\u1ec1u ch\u1ecb em Vi\u1ec7t b\u1ecf qua\n <\/div>\n
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\u0110i kh\u00e1m v\u00ec b\u1ee5ng d\u01b0\u1edbi xu\u1ea5t hi\u1ec7n kh\u1ed1i c\u1ee9ng b\u1ea5t th\u01b0\u1eddng sau th\u1eddi gian li\u00ean t\u1ee5c b\u1ecb \u0111\u1ea7y b\u1ee5ng, b\u00e0 nh\u1eadn k\u1ebft qu\u1ea3 m\u00ecnh m\u1eafc ung th\u01b0 bu\u1ed3ng tr\u1ee9ng.<\/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\/thoi-quen-cuoi-tuan-am-tham-anh-huong-buong-trung-da-nang-c62a1796263.html<\/p>\n

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

Th\u1ee9c khuya ng\u1ee7 n\u01b0\u1edbng, ng\u1ed3i l\u00ec c\u1ea3 ng\u00e0y v\u00e0 \u0103n s\u00e1ng mu\u1ed9n l\u00e0 ba th\u00f3i quen t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn b\u1ec7nh bu\u1ed3ng tr\u1ee9ng \u0111a nang (PMOS) m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng bi\u1ebft. H\u1ed9i ch\u1ee9ng chuy\u1ec3n h\u00f3a – n\u1ed9i ti\u1ebft – bu\u1ed3ng tr\u1ee9ng (PMOS), t\u00ean g\u1ecdi m\u1edbi c\u1ee7a h\u1ed9i ch\u1ee9ng bu\u1ed3ng tr\u1ee9ng \u0111a nang (PCOS), \u1ea3nh h\u01b0\u1edfng kho\u1ea3ng<\/p>\n","protected":false},"author":1,"featured_media":20381,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-20380","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\/20380","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=20380"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/20380\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/20381"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=20380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=20380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=20380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}