{"id":3822,"date":"2026-07-08T01:32:08","date_gmt":"2026-07-07T18:32:08","guid":{"rendered":"https:\/\/useful.vn\/?p=3822"},"modified":"2026-07-08T01:32:08","modified_gmt":"2026-07-07T18:32:08","slug":"cach-giam-can-nhung-khong-mat-co-7-nguyen-tac-giup-giam-mo-hieu-qua","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=3822","title":{"rendered":"C\u00e1ch gi\u1ea3m c\u00e2n nh\u01b0ng kh\u00f4ng m\u1ea5t c\u01a1: 7 nguy\u00ean t\u1eafc gi\u00fap gi\u1ea3m m\u1ee1 hi\u1ec7u qu\u1ea3"},"content":{"rendered":"
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\n Nhi\u1ec1u ng\u01b0\u1eddi gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng nh\u01b0ng c\u01a1 th\u1ec3 l\u1ea1i tr\u1edf n\u00ean y\u1ebfu h\u01a1n, d\u1ec5 m\u1ec7t m\u1ecfi, da k\u00e9m s\u0103n ch\u1eafc v\u00e0 c\u00e2n n\u1eb7ng nhanh ch\u00f3ng t\u0103ng tr\u1edf l\u1ea1i. Nguy\u00ean nh\u00e2n l\u00e0 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n, kh\u00f4ng ch\u1ec9 m\u1ee1 m\u00e0 c\u1ea3 kh\u1ed1i c\u01a1 c\u0169ng b\u1ecb m\u1ea5t \u0111i. <\/strong><\/h2>\n

1. M\u1ea5t c\u01a1 \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o khi gi\u1ea3m c\u00e2n?<\/strong><\/h3>\n

M\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n l\u00e0nh m\u1ea1nh kh\u00f4ng ph\u1ea3i \u0111\u01a1n thu\u1ea7n l\u00e0 gi\u1ea3m s\u1ed1 c\u00e2n tr\u00ean b\u00e0n c\u00e2n m\u00e0 l\u00e0 gi\u1ea3m m\u1ee1 trong khi v\u1eabn duy tr\u00ec t\u1ed1i \u0111a kh\u1ed1i l\u01b0\u1ee3ng c\u01a1.<\/p>\n

C\u01a1 b\u1eafp kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 v\u1eadn \u0111\u1ed9ng m\u00e0 c\u00f2n \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng. Khi gi\u1ea3m c\u00e2n qu\u00e1 nhanh ho\u1eb7c \u00e1p d\u1ee5ng ch\u1ebf \u0111\u1ed9 \u0103n ki\u00eang thi\u1ebfu khoa h\u1ecdc, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u1ea3 m\u00f4 c\u01a1 \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng. \u0110i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn nhi\u1ec1u h\u1ec7 l\u1ee5y nh\u01b0:<\/p>\n

– Gi\u1ea3m s\u1ee9c m\u1ea1nh v\u00e0 th\u1ec3 l\u1ef1c.<\/p>\n

-T\u0103ng c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi.<\/p>\n

– Da k\u00e9m s\u0103n ch\u1eafc.<\/p>\n

– Gi\u1ea3m t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n.<\/p>\n

– D\u1ec5 t\u0103ng c\u00e2n tr\u1edf l\u1ea1i sau khi ng\u1eebng \u0103n ki\u00eang.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c duy tr\u00ec kh\u1ed1i c\u01a1 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng l\u00e2u d\u00e0i v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a t\u1ed1t h\u01a1n.<\/p>\n

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\"\u0110\u1ec3<\/span><\/div>\n
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\u0110\u1ec3 gi\u1ea3m c\u00e2n nh\u01b0ng kh\u00f4ng m\u1ea5t c\u01a1, c\u1ea7n k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp h\u1ee3p l\u00fd c\u00f9ng ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh.<\/p>\n

2. C\u00e1c nguy\u00ean t\u1eafc gi\u1ea3m c\u00e2n nh\u01b0ng kh\u00f4ng m\u1ea5t c\u01a1<\/strong><\/h3>\n

2.1. Kh\u00f4ng gi\u1ea3m c\u00e2n qu\u00e1 nhanh<\/strong><\/p>\n

M\u1ed9t trong nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u00e0 c\u1ed1 g\u1eafng gi\u1ea3m c\u00e2n nhi\u1ec1u trong th\u1eddi gian ng\u1eafn. Nh\u01b0ng khi m\u1ee9c th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng qu\u00e1 l\u1edbn, c\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 huy \u0111\u1ed9ng m\u1ee1 m\u00e0 c\u00f2n ph\u00e2n h\u1ee7y protein t\u1eeb c\u01a1 b\u1eafp \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng. Gi\u1ea3m c\u00e2n t\u1eeb t\u1eeb s\u1ebd gi\u00fap c\u01a1 th\u1ec3 \u01b0u ti\u00ean s\u1eed d\u1ee5ng m\u1ee1 d\u1ef1 tr\u1eef v\u00e0 h\u1ea1n ch\u1ebf m\u1ea5t c\u01a1. Do \u0111\u00f3 th\u01b0\u1eddng khuy\u1ebfn ngh\u1ecb t\u1ed1c \u0111\u1ed9 gi\u1ea3m c\u00e2n h\u1ee3p l\u00fd kho\u1ea3ng 0,5-1kg m\u1ed7i tu\u1ea7n \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi th\u1eeba c\u00e2n, b\u00e9o ph\u00ec; kho\u1ea3ng 5-10% tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 trong v\u00f2ng 6 th\u00e1ng \u0111\u1ea7u.<\/p>\n

2.2. \u0102n \u0111\u1ee7 protein m\u1ed7i ng\u00e0y<\/strong><\/p>\n

Protein l\u00e0 d\u01b0\u1ee1ng ch\u1ea5t quan tr\u1ecdng nh\u1ea5t gi\u00fap b\u1ea3o v\u1ec7 kh\u1ed1i c\u01a1 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Khi l\u01b0\u1ee3ng protein kh\u00f4ng \u0111\u1ee7, c\u01a1 th\u1ec3 d\u1ec5 ph\u00e2n gi\u1ea3i m\u00f4 c\u01a1 \u0111\u1ec3 cung c\u1ea5p axit amin ph\u1ee5c v\u1ee5 c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng.<\/p>\n

Ng\u01b0\u1eddi \u0111ang gi\u1ea3m c\u00e2n th\u01b0\u1eddng c\u1ea7n l\u01b0\u1ee3ng protein cao h\u01a1n ng\u01b0\u1eddi b\u00ecnh th\u01b0\u1eddng. Nhi\u1ec1u h\u01b0\u1edbng d\u1eabn dinh d\u01b0\u1ee1ng khuy\u1ebfn ngh\u1ecb l\u01b0\u1ee3ng protein kho\u1ea3ng 1,2-1,6g\/kg c\u00e2n n\u1eb7ng m\u1ed7i ng\u00e0y, t\u00f9y m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe.<\/p>\n

2.3. T\u1eadp s\u1ee9c m\u1ea1nh<\/strong><\/p>\n

N\u1ebfu ch\u1ec9 \u0103n ki\u00eang m\u00e0 kh\u00f4ng t\u1eadp luy\u1ec7n, nguy c\u01a1 m\u1ea5t c\u01a1 s\u1ebd t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3. T\u1eadp s\u1ee9c m\u1ea1nh gi\u00fap g\u1eedi t\u00edn hi\u1ec7u cho c\u01a1 th\u1ec3 r\u1eb1ng kh\u1ed1i c\u01a1 v\u1eabn c\u1ea7n thi\u1ebft v\u00e0 ph\u1ea3i \u0111\u01b0\u1ee3c duy tr\u00ec.<\/p>\n

C\u00e1c b\u00e0i t\u1eadp hi\u1ec7u qu\u1ea3 bao g\u1ed3m: Squat, ch\u1ed1ng \u0111\u1ea9y, plank, deadlift, t\u1eadp t\u1ea1, d\u00e2y kh\u00e1ng l\u1ef1c… Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean t\u1eadp s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t 2 l\u1ea7n m\u1ed7i tu\u1ea7n \u0111\u1ec3 duy tr\u00ec c\u01a1 b\u1eafp v\u00e0 s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3.<\/p>\n

\"X\u00e2y<\/span><\/p>\n

X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 \u0103n c\u00e2n b\u1eb1ng, l\u00e0nh m\u1ea1nh.<\/p>\n

2.4. K\u1ebft h\u1ee3p t\u1eadp cardio m\u1ed9t c\u00e1ch h\u1ee3p l\u00fd<\/strong><\/p>\n

Cardio gi\u00fap t\u0103ng ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1. C\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng ph\u00f9 h\u1ee3p g\u1ed3m: \u0110i b\u1ed9 nhanh, ch\u1ea1y b\u1ed9, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i, khi\u00eau v\u0169… Tuy nhi\u00ean, t\u1eadp cardio qu\u00e1 nhi\u1ec1u trong khi \u0103n qu\u00e1 \u00edt c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1ea5t c\u01a1. C\u00e1ch ti\u1ebfp c\u1eadn hi\u1ec7u qu\u1ea3 l\u00e0 k\u1ebft h\u1ee3p t\u1eadp cardio v\u1edbi t\u1eadp s\u1ee9c m\u1ea1nh thay v\u00ec ch\u1ec9 t\u1eadp m\u1ed9t h\u00ecnh th\u1ee9c \u0111\u01a1n l\u1ebb.<\/p>\n

2.5. Kh\u00f4ng c\u1eaft b\u1ecf ho\u00e0n to\u00e0n carbohydrate<\/strong><\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi gi\u1ea3m c\u00e2n b\u1eb1ng c\u00e1ch c\u1eaft g\u1ea7n nh\u01b0 to\u00e0n b\u1ed9 tinh b\u1ed9t kh\u1ecfi kh\u1ea9u ph\u1ea7n \u0103n. M\u1eb7c d\u00f9 vi\u1ec7c gi\u1ea3m b\u1edbt carbohydrate tinh ch\u1ebf c\u00f3 l\u1ee3i cho ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, nh\u01b0ng lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n tinh b\u1ed9t kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u. Carbohydrate l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng quan tr\u1ecdng cho ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 gi\u00fap duy tr\u00ec hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n.<\/p>\n

N\u00ean \u01b0u ti\u00ean c\u00e1c ngu\u1ed3n carbohydrate ch\u1ea5t l\u01b0\u1ee3ng nh\u01b0:<\/p>\n

– G\u1ea1o l\u1ee9t.<\/p>\n

– Y\u1ebfn m\u1ea1ch.<\/p>\n

– Khoai lang.<\/p>\n

– Ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t.<\/p>\n

– C\u00e1c lo\u1ea1i \u0111\u1eadu.<\/p>\n

2.6. Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/strong><\/p>\n

Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u1ea3 qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 v\u00e0 duy tr\u00ec c\u01a1 b\u1eafp. Trong khi ng\u1ee7, c\u01a1 th\u1ec3 ti\u1ebft hormone t\u0103ng tr\u01b0\u1edfng gi\u00fap ph\u1ee5c h\u1ed3i m\u00f4 c\u01a1 v\u00e0 h\u1ed7 tr\u1ee3 chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o.<\/p>\n

Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i c\u00f3 th\u1ec3:<\/p>\n

– L\u00e0m t\u0103ng c\u1ea3m gi\u00e1c \u0111\u00f3i.<\/p>\n

– Gi\u1ea3m hi\u1ec7u qu\u1ea3 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n.<\/p>\n

– T\u0103ng nguy c\u01a1 m\u1ea5t c\u01a1.<\/p>\n

– G\u00e2y kh\u00f3 kh\u0103n cho vi\u1ec7c ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng.<\/p>\n

Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh n\u00ean ng\u1ee7 kho\u1ea3ng 7-9 gi\u1edd m\u1ed7i \u0111\u00eam \u0111\u1ec3 h\u1ed7 tr\u1ee3 s\u1ee9c kh\u1ecfe v\u00e0 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n

2.7. Theo d\u00f5i th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 thay v\u00ec ch\u1ec9 nh\u00ecn v\u00e0o c\u00e2n n\u1eb7ng<\/strong><\/p>\n

C\u00e2n n\u1eb7ng kh\u00f4ng ph\u1ea3n \u00e1nh \u0111\u1ea7y \u0111\u1ee7 s\u1ef1 thay \u0111\u1ed5i c\u1ee7a c\u01a1 th\u1ec3. M\u1ed9t ng\u01b0\u1eddi c\u00f3 th\u1ec3 gi\u1ea3m m\u1ee1, t\u0103ng c\u01a1, c\u00e2n n\u1eb7ng thay \u0111\u1ed5i kh\u00f4ng nhi\u1ec1u nh\u01b0ng v\u00f3c d\u00e1ng \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, thon th\u1ea3 v\u00e0 c\u00e2n \u0111\u1ed1i h\u01a1n. Do \u0111\u00f3, ngo\u00e0i c\u00e2n n\u1eb7ng, n\u00ean theo d\u00f5i th\u00eam: V\u00f2ng eo, t\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3, kh\u1ed1i l\u01b0\u1ee3ng c\u01a1, m\u1ee9c \u0111\u1ed9 s\u0103n ch\u1eafc c\u01a1 th\u1ec3, s\u1ee9c m\u1ea1nh khi t\u1eadp luy\u1ec7n… \u0110\u00e2y l\u00e0 nh\u1eefng ch\u1ec9 s\u1ed1 ph\u1ea3n \u00e1nh ch\u00ednh x\u00e1c h\u01a1n hi\u1ec7u qu\u1ea3 c\u1ee7a qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n

3. Nh\u1eefng sai l\u1ea7m d\u1ec5 g\u00e2y m\u1ea5t c\u01a1 khi gi\u1ea3m c\u00e2n<\/strong><\/h3>\n

M\u1ed9t s\u1ed1 th\u00f3i quen c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 m\u1ea5t c\u01a1 g\u1ed3m:<\/p>\n

– Nh\u1ecbn \u0103n k\u00e9o d\u00e0i kh\u00f4ng c\u00f3 h\u01b0\u1edbng d\u1eabn chuy\u00ean m\u00f4n.<\/p>\n

– \u0102n qu\u00e1 \u00edt protein.<\/p>\n

– Ch\u1ec9 t\u1eadp cardio m\u00e0 kh\u00f4ng t\u1eadp s\u1ee9c m\u1ea1nh.<\/p>\n

– Gi\u1ea3m c\u00e2n qu\u00e1 nhanh.<\/p>\n

– Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i.<\/p>\n

– L\u1ea1m d\u1ee5ng c\u00e1c s\u1ea3n ph\u1ea9m gi\u1ea3m c\u00e2n kh\u00f4ng r\u00f5 ngu\u1ed3n g\u1ed1c.<\/p>\n

Nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p n\u00e0y c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n nhanh trong ng\u1eafn h\u1ea1n nh\u01b0ng th\u01b0\u1eddng l\u00e0m t\u0103ng nguy c\u01a1 m\u1ea5t c\u01a1 v\u00e0 t\u0103ng c\u00e2n tr\u1edf l\u1ea1i sau \u0111\u00f3.<\/p>\n

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\n 5 th\u00f3i quen x\u1ea5u khi gi\u1ea3m c\u00e2n khi\u1ebfn ch\u1ecb em kh\u00f3 g\u1ea7y, d\u00f9 c\u1eaft gi\u1ea3m c\u01a1m c\u0169ng l\u00e0 sai l\u1ea7m\n <\/div>\n
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Gi\u1ea3m c\u00e2n kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e2u chuy\u1ec7n m\u1ed9t s\u1edbm m\u1ed9t chi\u1ec1u v\u00e0 kh\u00f4ng ph\u1ea3i ai c\u0169ng c\u00f3 th\u1ec3 duy tr\u00ec k\u1ebf ho\u1ea1ch gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. Ch\u1ecb em c\u00f3 th\u1ec3 v\u00f4 t\u00ecnh…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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Nhi\u1ec1u ng\u01b0\u1eddi gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng nh\u01b0ng c\u01a1 th\u1ec3 l\u1ea1i tr\u1edf n\u00ean y\u1ebfu h\u01a1n, d\u1ec5 m\u1ec7t m\u1ecfi, da k\u00e9m s\u0103n ch\u1eafc v\u00e0 c\u00e2n n\u1eb7ng nhanh ch\u00f3ng t\u0103ng tr\u1edf l\u1ea1i. Nguy\u00ean nh\u00e2n l\u00e0 trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n, kh\u00f4ng ch\u1ec9 m\u1ee1 m\u00e0 c\u1ea3 kh\u1ed1i c\u01a1 c\u0169ng b\u1ecb m\u1ea5t \u0111i. 1. M\u1ea5t c\u01a1 \u1ea3nh h\u01b0\u1edfng th\u1ebf n\u00e0o<\/p>\n","protected":false},"author":1,"featured_media":3823,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-3822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/3822","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=3822"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/3822\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/3823"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3822"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3822"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3822"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}