{"id":4379,"date":"2026-07-17T03:17:20","date_gmt":"2026-07-16T20:17:20","guid":{"rendered":"https:\/\/useful.vn\/?p=4379"},"modified":"2026-07-17T03:17:20","modified_gmt":"2026-07-16T20:17:20","slug":"giam-5-kg-sau-mot-thang-nho-quy-tac-an-211","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=4379","title":{"rendered":"Gi\u1ea3m 5 kg sau m\u1ed9t th\u00e1ng nh\u1edd quy t\u1eafc \u0103n 211"},"content":{"rendered":"
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\n T\u1eebng n\u1eb7ng 70 kg, Yuzu gi\u1ea3m \u0111\u01b0\u1ee3c 5 kg trong th\u00e1ng \u0111\u1ea7u ti\u00ean nh\u1edd nguy\u00ean t\u1eafc \u0111\u0129a \u0103n 211, k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. <\/strong><\/h2>\n

Ch\u1ee7 t\u00e0i kho\u1ea3n Little Yuzu g\u1ea7n \u0111\u00e2y thu h\u00fat ch\u00fa \u00fd tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i Xiaohongshu nh\u1edd thay \u0111\u1ed5i ngo\u1ea1i h\u00ecnh sau khi gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng 16 kg, t\u1eeb 70 kg xu\u1ed1ng c\u00f2n 53,5 kg.<\/p>\n

Yuzu cho bi\u1ebft giai \u0111o\u1ea1n \u0111\u1ea7u l\u00e0 th\u1eddi gian gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 nh\u1ea5t. Ch\u1ec9 trong m\u1ed9t th\u00e1ng, c\u00f4 gi\u1ea3m t\u1eeb 70 kg xu\u1ed1ng c\u00f2n 65 kg nh\u1edd thay \u0111\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n. Theo c\u00f4, \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 lu\u00f4n \u00fd th\u1ee9c b\u1ea3n th\u00e2n \u0111ang trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n \u0111\u1ec3 duy tr\u00ec k\u1ef7 lu\u1eadt. V\u00ec v\u1eady, Yuzu lo\u1ea1i b\u1ecf c\u00e1c th\u1ef1c ph\u1ea9m nhi\u1ec1u \u0111\u01b0\u1eddng nh\u01b0 b\u00e1nh ng\u1ecdt, b\u00e1nh m\u00ec, tr\u00e0 s\u1eefa v\u00e0 h\u1ea1n ch\u1ebf \u0111\u1ed3 chi\u00ean r\u00e1n, m\u00ec \u0103n li\u1ec1n c\u00f9ng nh\u1eefng m\u00f3n nhi\u1ec1u d\u1ea7u m\u1ee1, gi\u00e0u calo, t\u1eeb \u0111\u00f3 d\u1ea7n h\u00ecnh th\u00e0nh th\u00f3i quen \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh.<\/p>\n

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\"Yuzu<\/span><\/p>\n
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Yuzu gi\u1ea3m 16,5 kg nh\u1edd ki\u00ean tr\u00ec theo \u0111u\u1ed5i ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n.<\/p>\n

Ch\u1eb7ng 1: Gi\u1ea3m 5 kg sau m\u1ed9t th\u00e1ng<\/strong><\/p>\n

Yuzu duy tr\u00ec c\u00e1c b\u1eefa \u0103n \u0111\u00fang gi\u1edd, \u01b0u ti\u00ean m\u00f3n \u00edt d\u1ea7u, \u00edt mu\u1ed1i v\u00e0 n\u00eam n\u1ebfm thanh \u0111\u1ea1m. Th\u1ef1c \u0111\u01a1n h\u00e0ng ng\u00e0y \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng theo nguy\u00ean t\u1eafc \u0111\u0129a \u0103n 211, g\u1ed3m hai ph\u1ea7n rau, m\u1ed9t ph\u1ea7n protein ch\u1ea5t l\u01b0\u1ee3ng cao v\u00e0 m\u1ed9t ph\u1ea7n tinh b\u1ed9t l\u00e0nh m\u1ea1nh nh\u01b0 g\u1ea1o l\u1ee9t, khoai lang ho\u1eb7c b\u00ed \u0111\u1ecf.<\/p>\n

V\u1edbi nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean \u0103n ngo\u00e0i, Yuzu khuy\u00ean n\u00ean ch\u1ecdn c\u00e1c m\u00f3n ch\u1ebf bi\u1ebfn \u0111\u01a1n gi\u1ea3n, n\u00eam n\u1ebfm nh\u1eb9 v\u00e0 tr\u00e1nh \u0111\u1ed3 chi\u00ean. Khi \u0103n buffet, c\u00f4 \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m t\u01b0\u01a1i, \u00edt qua ch\u1ebf bi\u1ebfn; n\u1ebfu m\u00f3n \u0103n qu\u00e1 nhi\u1ec1u d\u1ea7u m\u1ee1, c\u00f3 th\u1ec3 tr\u00e1ng qua n\u01b0\u1edbc s\u00f4i ho\u1eb7c n\u01b0\u1edbc canh n\u00f3ng tr\u01b0\u1edbc khi th\u01b0\u1edfng th\u1ee9c.<\/p>\n

B\u00ean c\u1ea1nh \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n, Yuzu duy tr\u00ec t\u1eadp gym ba bu\u1ed5i m\u1ed7i tu\u1ea7n. C\u00f4 ch\u1ee7 y\u1ebfu \u0111i b\u1ed9 tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 v\u1edbi \u0111\u1ed9 d\u1ed1c 12, t\u1ed1c \u0111\u1ed9 3 trong kho\u1ea3ng 40-50 ph\u00fat m\u1ed7i bu\u1ed5i. Theo Yuzu, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u kh\u00f4ng n\u00ean v\u1ed9i t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp m\u00e0 c\u1ea7n \u0111i\u1ec1u ch\u1ec9nh ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n \u0111\u1ec3 h\u00ecnh th\u00e0nh th\u00f3i quen l\u00e2u d\u00e0i.<\/p>\n

Ngo\u00e0i vi\u1ec7c t\u1eadp luy\u1ec7n, c\u00f4 c\u00f2n u\u1ed1ng kho\u1ea3ng 2 l\u00edt n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Yuzu s\u1eed d\u1ee5ng b\u00ecnh n\u01b0\u1edbc dung t\u00edch 1,5 l\u00edt \u0111\u1ec3 nh\u1eafc nh\u1edf b\u1ea3n th\u00e2n b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc.<\/p>\n

\"Gi\u1ea3m<\/span><\/p>\n

Su\u1ed1t h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n, Yuzu \u00e1p d\u1ee5ng quy t\u1eafc \u0111\u0129a \u0103n 211 \u0111\u1ec3 ki\u1ec3m so\u00e1t t\u1ef7 l\u1ec7 dinh d\u01b0\u1ee1ng trong m\u1ed7i b\u1eefa \u0103n.<\/p>\n

Ch\u1eb7ng 2: T\u1eeb 65 kg xu\u1ed1ng 60 kg trong hai th\u00e1ng<\/strong><\/p>\n

Sau khi c\u00e1n m\u1ed1c 65 kg, t\u1ed1c \u0111\u1ed9 gi\u1ea3m c\u00e2n c\u1ee7a Yuzu ch\u1eadm l\u1ea1i. C\u00f4 m\u1ea5t th\u00eam kho\u1ea3ng hai th\u00e1ng \u0111\u1ec3 gi\u1ea3m ti\u1ebfp 5. D\u00f9 t\u1ed1c \u0111\u1ed9 gi\u1ea3m c\u00e2n ch\u1eadm, Yuzu kh\u00f4ng ki\u00eang khem kh\u1eaft khe h\u01a1n. C\u00f4 v\u1eabn duy tr\u00ec th\u1ef1c \u0111\u01a1n l\u00e0nh m\u1ea1nh v\u00e0 d\u00e0nh m\u1ed9t “b\u1eefa \u0103n tho\u1ea3i m\u00e1i” m\u1ed7i tu\u1ea7n \u0111\u1ec3 th\u01b0\u1edfng th\u1ee9c m\u00f3n y\u00eau th\u00edch, gi\u00fap gi\u1ea3m c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 b\u1edbt \u00e1p l\u1ef1c khi ph\u1ea3i ki\u1ec3m so\u00e1t ch\u1ebf \u0111\u1ed9 \u0103n trong th\u1eddi gian d\u00e0i.<\/p>\n

Theo Yuzu, “b\u1eefa \u0103n tho\u1ea3i m\u00e1i” ch\u1ec9 n\u00ean gi\u1edbi h\u1ea1n trong m\u1ed9t b\u1eefa, kh\u00f4ng ph\u1ea3i \u0103n u\u1ed1ng th\u1ea3 ga c\u1ea3 ng\u00e0y. Nh\u1eefng b\u1eefa c\u00f2n l\u1ea1i v\u1eabn c\u1ea7n tu\u00e2n th\u1ee7 nguy\u00ean t\u1eafc \u0103n u\u1ed1ng \u0111\u00e3 \u0111\u1eb7t ra. C\u00f4 c\u0169ng duy tr\u00ec ba bu\u1ed5i \u0111i b\u1ed9 tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 m\u1ed7i tu\u1ea7n, k\u1ebft h\u1ee3p t\u1eadp t\u1ea1 \u0111\u1ec3 gi\u1ea3m m\u1ee1 v\u00e0 c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng. L\u01b0\u1ee3ng n\u01b0\u1edbc u\u1ed1ng \u0111\u01b0\u1ee3c t\u0103ng t\u1eeb 2 l\u00ean 3 l\u00edt m\u1ed7i ng\u00e0y t\u00f9y c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n, \u0111\u1ed3ng th\u1eddi s\u1eed d\u1ee5ng con l\u0103n massage \u0111\u1ec3 th\u01b0 gi\u00e3n c\u01a1 b\u1eafp tr\u01b0\u1edbc v\u00e0 sau khi t\u1eadp.<\/p>\n

Ch\u1eb7ng 3: T\u1eeb 60 kg xu\u1ed1ng 53,5 kg<\/strong><\/p>\n

\u0110\u00e2y l\u00e0 qu\u00e3ng th\u1eddi gian Yuzu \u0111\u00e1nh gi\u00e1 kh\u00f3 kh\u0103n nh\u1ea5t v\u00ec c\u01a1 th\u1ec3 \u0111\u00e3 th\u00edch nghi v\u1edbi ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n, khi\u1ebfn c\u00e2n n\u1eb7ng b\u1eaft \u0111\u1ea7u ch\u1eefng l\u1ea1i. \u0110\u1ec3 v\u01b0\u1ee3t qua giai \u0111o\u1ea1n n\u00e0y, c\u00f4 \u0111i\u1ec1u ch\u1ec9nh th\u00f3i quen sinh ho\u1ea1t thay v\u00ec si\u1ebft ch\u1ebf \u0111\u1ed9 \u0103n qu\u00e1 m\u1ee9c.<\/p>\n

Yuzu cho bi\u1ebft n\u1ebfu c\u00e2n n\u1eb7ng kh\u00f4ng thay \u0111\u1ed5i sau 1-2 tu\u1ea7n, c\u00f4 s\u1ebd cho ph\u00e9p b\u1ea3n th\u00e2n \u0103n 1-2 b\u1eefa nhi\u1ec1u h\u01a1n th\u00f4ng th\u01b0\u1eddng r\u1ed3i tr\u1edf l\u1ea1i v\u1edbi nguy\u00ean t\u1eafc \u0103n u\u1ed1ng c\u00f3 ki\u1ec3m so\u00e1t \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng ch\u1eefng c\u00e2n. N\u1ebfu c\u00e1ch n\u00e0y v\u1eabn kh\u00f4ng hi\u1ec7u qu\u1ea3, c\u00f4 \u00e1p d\u1ee5ng nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n 5:2, t\u1ee9c ch\u1ecdn hai ng\u00e0y m\u1ed7i tu\u1ea7n \u0111\u1ec3 gi\u1edbi h\u1ea1n l\u01b0\u1ee3ng calo \u1edf kho\u1ea3ng 500 kcal, trong khi n\u0103m ng\u00e0y c\u00f2n l\u1ea1i v\u1eabn \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng. N\u1ebfu c\u1ea3m th\u1ea5y \u0111\u00f3i v\u00e0o nh\u1eefng ng\u00e0y h\u1ea1n ch\u1ebf calo, c\u00f4 \u01b0u ti\u00ean u\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc v\u00e0 \u0103n c\u00e1c th\u1ef1c ph\u1ea9m \u00edt n\u0103ng l\u01b0\u1ee3ng nh\u01b0 d\u01b0a chu\u1ed9t ho\u1eb7c c\u00e0 chua bi \u0111\u1ec3 t\u0103ng c\u1ea3m gi\u00e1c no.<\/p>\n

V\u1ec1 t\u1eadp luy\u1ec7n, \u1edf giai \u0111o\u1ea1n n\u00e0y, Yuzu \u00e1p d\u1ee5ng t\u0103ng t\u1ed1c \u0111\u1ed9 m\u00e1y ch\u1ea1y b\u1ed9 l\u00ean m\u1ee9c 4-4,5 trong kho\u1ea3ng 30 ph\u00fat m\u1ed7i bu\u1ed5i, \u0111\u1ed3ng th\u1eddi duy tr\u00ec hai bu\u1ed5i t\u1eadp t\u1ea1 m\u1ed7i tu\u1ea7n nh\u1eb1m t\u0103ng kh\u1ed1i c\u01a1, th\u00fac \u0111\u1ea9y trao \u0111\u1ed5i ch\u1ea5t v\u00e0 gi\u1eef v\u00f3c d\u00e1ng s\u0103n ch\u1eafc.<\/p>\n

\"B\u00ean<\/span><\/p>\n

B\u00ean c\u1ea1nh t\u1eadp luy\u1ec7n cardio \u0111\u1ec3 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba, Yuzu c\u0169ng ch\u00fa tr\u1ecdng vi\u1ec7c t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh nh\u1eb1m t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp, th\u00fac \u0111\u1ea9y trao \u0111\u1ed5i ch\u1ea5t hi\u1ec7u qu\u1ea3 \u0111\u1ed3ng th\u1eddi t\u0103ng \u0111\u1ed9 s\u0103n ch\u1eafc cho c\u01a1 th\u1ec3.<\/p>\n

Ch\u1eb7ng 4: Gi\u1eef c\u00e2n<\/strong><\/p>\n

Sau 6 th\u00e1ng ki\u00ean tr\u00ec gi\u1ea3m t\u1eeb 70 kg xu\u1ed1ng 53,5 kg, nhi\u1ec1u h\u01a1n m\u1ee5c ti\u00eau ban \u0111\u1ea7u \u0111\u1ec1 ra g\u1ea7n 2 kg, Yuzu chuy\u1ec3n sang giai \u0111o\u1ea1n duy tr\u00ec c\u00e2n n\u1eb7ng. C\u00f4 kh\u00f4ng c\u00f2n ki\u1ec3m so\u00e1t kh\u1ea9u ph\u1ea7n qu\u00e1 nghi\u00eam ng\u1eb7t nh\u01b0ng v\u1eabn \u01b0u ti\u00ean th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh trong h\u1ea7u h\u1ebft c\u00e1c b\u1eefa \u0103n v\u00e0 duy tr\u00ec t\u1eadp gym hai bu\u1ed5i m\u1ed7i tu\u1ea7n, k\u1ebft h\u1ee3p cardio tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 v\u1edbi t\u1eadp t\u1ea1. Nh\u1eefng d\u1ecbp \u0103n u\u1ed1ng c\u00f9ng b\u1ea1n b\u00e8 ho\u1eb7c khi th\u00e8m \u0103n tr\u01b0\u1edbc k\u1ef3 kinh nguy\u1ec7t, Yuzu cho ph\u00e9p b\u1ea3n th\u00e2n th\u01b0\u1edfng th\u1ee9c m\u00f3n y\u00eau th\u00edch v\u1edbi l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i thay v\u00ec \u00e9p bu\u1ed9c ki\u00eang khem.<\/p>\n

Kh\u00e9p l\u1ea1i h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n, Yuzu nh\u1ea5n m\u1ea1nh b\u00ed quy\u1ebft quan tr\u1ecdng nh\u1ea5t kh\u00f4ng n\u1eb1m \u1edf vi\u1ec7c gi\u1ea3m th\u1eadt nhanh trong th\u1eddi gian ng\u1eafn m\u00e0 l\u00e0 duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh, t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n, gi\u1eef tinh th\u1ea7n \u1ed5n \u0111\u1ecbnh v\u00e0 h\u00ecnh th\u00e0nh th\u00f3i quen u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc m\u1ed7i ng\u00e0y. Theo c\u00f4, gi\u1ea3m c\u00e2n t\u1eeb t\u1eeb nh\u01b0ng b\u1ec1n v\u1eefng kh\u00f4ng ch\u1ec9 gi\u00fap h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng da ch\u1ea3y x\u1ec7 m\u00e0 c\u00f2n d\u1ec5 duy tr\u00ec k\u1ebft qu\u1ea3 l\u00e2u d\u00e0i.<\/p>\n

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\"Gi\u1ea3m<\/div>\n
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\n Gi\u1ea3m 11 kg sau ba th\u00e1ng m\u00e0 kh\u00f4ng c\u1ea7n ki\u00eang tinh b\u1ed9t\n <\/div>\n
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Kh\u00f4ng c\u1eaft tinh b\u1ed9t, kh\u00f4ng \u00e9p b\u1ea3n th\u00e2n \u0103n ki\u00eang kh\u1eafc nghi\u1ec7t, Jiang c\u1ea3i thi\u1ec7n v\u00f2ng hai ng\u1ea5n m\u1ee1 nh\u1edd thay \u0111\u1ed5i c\u00e1ch t\u00ednh calo v\u00e0 ch\u00fa tr\u1ecdng v\u00e0o t\u1ef7 l\u1ec7 dinh…<\/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\/dep\/giam-5-kg-sau-mot-thang-nho-quy-tac-an-211-c78a1778078.html<\/p>\n","protected":false},"excerpt":{"rendered":"

T\u1eebng n\u1eb7ng 70 kg, Yuzu gi\u1ea3m \u0111\u01b0\u1ee3c 5 kg trong th\u00e1ng \u0111\u1ea7u ti\u00ean nh\u1edd nguy\u00ean t\u1eafc \u0111\u0129a \u0103n 211, k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 duy tr\u00ec l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh. Ch\u1ee7 t\u00e0i kho\u1ea3n Little Yuzu g\u1ea7n \u0111\u00e2y thu h\u00fat ch\u00fa \u00fd tr\u00ean m\u1ea1ng x\u00e3 h\u1ed9i Xiaohongshu nh\u1edd thay \u0111\u1ed5i ngo\u1ea1i h\u00ecnh sau khi<\/p>\n","protected":false},"author":1,"featured_media":4380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-4379","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\/4379","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=4379"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/4379\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/4380"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}