{"id":5638,"date":"2026-07-22T07:17:27","date_gmt":"2026-07-22T00:17:27","guid":{"rendered":"https:\/\/useful.vn\/?p=5638"},"modified":"2026-07-22T07:17:27","modified_gmt":"2026-07-22T00:17:27","slug":"5-thoi-quen-giup-tang-toc-do-trao-doi-chat-sau-tuoi-40","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=5638","title":{"rendered":"5 th\u00f3i quen gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t sau tu\u1ed5i 40"},"content":{"rendered":"
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\n Duy tr\u00ec kh\u1ed1i c\u01a1, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 \u0103n \u0111\u1ee7 protein c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1edbn h\u01a1n nhi\u1ec1u so v\u1edbi d\u00f9ng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o l\u00e0 \u0111\u1ed1t m\u1ee1. <\/strong><\/h2>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi nh\u1eadn th\u1ea5y c\u00e2n n\u1eb7ng t\u0103ng v\u00e0 v\u00f2ng eo l\u1edbn h\u01a1n khi b\u01b0\u1edbc qua tu\u1ed5i 40 d\u00f9 ch\u1ebf \u0111\u1ed9 \u0103n g\u1ea7n nh\u01b0 kh\u00f4ng thay \u0111\u1ed5i. \u0110i\u1ec1u n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c l\u00fd gi\u1ea3i do trao \u0111\u1ed5i ch\u1ea5t ch\u1eadm l\u1ea1i. Tuy nhi\u00ean, theo c\u00e1c chuy\u00ean gia n\u1ed9i ti\u1ebft v\u00e0 dinh d\u01b0\u1ee1ng, t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a kh\u00f4ng gi\u1ea3m \u0111\u1ed9t ng\u1ed9t ch\u1ec9 v\u00ec tu\u1ed5i t\u00e1c m\u00e0 ch\u1ee7 y\u1ebfu li\u00ean quan \u0111\u1ebfn s\u1ef1 suy gi\u1ea3m kh\u1ed1i c\u01a1, \u00edt v\u1eadn \u0111\u1ed9ng, thay \u0111\u1ed5i n\u1ed9i ti\u1ebft v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

Ti\u1ebfn s\u0129 Steven Heymsfield, chuy\u00ean gia dinh d\u01b0\u1ee1ng t\u1ea1i Pennington Biomedical Research Center (M\u1ef9), cho bi\u1ebft nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng v\u00e0 chuy\u1ec3n h\u00f3a c\u1ee7a c\u01a1 th\u1ec3 ch\u1ecbu \u1ea3nh h\u01b0\u1edfng \u0111\u1ed3ng th\u1eddi b\u1edfi tu\u1ed5i t\u00e1c, th\u00e0nh ph\u1ea7n c\u01a1 th\u1ec3 v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. V\u00ec v\u1eady, duy tr\u00ec c\u01a1 b\u1eafp v\u00e0 l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c gi\u1eef m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng h\u00e0ng ng\u00e0y.<\/p>\n

D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 th\u00f3i quen \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb.<\/p>\n

\u01afu ti\u00ean protein trong m\u1ed7i b\u1eefa \u0103n<\/strong><\/h3>\n
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\"\u0110\u1ea3m<\/span><\/p>\n
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\u0110\u1ea3m b\u1ea3o cung c\u1ea5p 20 – 30 g protein trong m\u1ed7i b\u1eefa \u0103n gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 chuy\u1ec3n h\u00f3a, ng\u0103n ng\u1eeba t\u00edch t\u1ee5 m\u1ee1 th\u1eeba. \u1ea2nh: Health<\/p>\n

Sau tu\u1ed5i 40, c\u01a1 th\u1ec3 b\u1eaft \u0111\u1ea7u xu\u1ea5t hi\u1ec7n hi\u1ec7n t\u01b0\u1ee3ng kh\u00e1ng \u0111\u1ed3ng h\u00f3a, ngh\u0129a l\u00e0 c\u01a1 b\u1eafp ph\u1ea3n \u1ee9ng k\u00e9m h\u01a1n v\u1edbi protein trong kh\u1ea9u ph\u1ea7n \u0103n. N\u1ebfu l\u01b0\u1ee3ng protein kh\u00f4ng \u0111\u1ee7, t\u1ed1c \u0111\u1ed9 m\u1ea5t c\u01a1 di\u1ec5n ra nhanh h\u01a1n, k\u00e9o theo s\u1ef1 s\u1ee5t gi\u1ea3m c\u1ee7a chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n. Gi\u00e1o s\u01b0 Stuart M. Phillips, chuy\u00ean gia v\u1ec1 chuy\u1ec3n h\u00f3a c\u01a1 v\u00e0 l\u00e3o h\u00f3a t\u1ea1i \u0110\u1ea1i h\u1ecdc McMaster (Canada), cho bi\u1ebft ng\u01b0\u1eddi trung ni\u00ean v\u00e0 l\u1edbn tu\u1ed5i c\u1ea7n ph\u00e2n b\u1ed5 protein \u0111\u1ec1u trong ng\u00e0y thay v\u00ec ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t b\u1eefa \u0103n. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y m\u1ed7i b\u1eefa n\u00ean cung c\u1ea5p kho\u1ea3ng 20-30 g protein ch\u1ea5t l\u01b0\u1ee3ng cao \u0111\u1ec3 k\u00edch th\u00edch t\u1ed5ng h\u1ee3p protein c\u01a1 hi\u1ec7u qu\u1ea3 h\u01a1n. Ngu\u1ed3n protein n\u00ean \u01b0u ti\u00ean g\u1ed3m c\u00e1, th\u1ecbt gia c\u1ea7m, tr\u1ee9ng, s\u1eefa chua Hy L\u1ea1p, \u0111\u1eadu n\u00e0nh, c\u00e1c lo\u1ea1i \u0111\u1eadu v\u00e0 s\u1eefa.<\/p>\n

T\u1eadp s\u1ee9c m\u1ea1nh \u00edt nh\u1ea5t hai l\u1ea7n m\u1ed7i tu\u1ea7n<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi sau tu\u1ed5i 40 ch\u1ec9 t\u1eadp \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n. Tuy nhi\u00ean, c\u00e1c chuy\u00ean gia cho r\u1eb1ng t\u1eadp kh\u00e1ng l\u1ef1c m\u1edbi l\u00e0 ch\u00eca kh\u00f3a gi\u00fap duy tr\u00ec t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t l\u00e2u d\u00e0i. Theo nghi\u00ean c\u1ee9u \u0111\u0103ng tr\u00ean New England Journal of Medicine, khi gi\u1ea3m c\u00e2n m\u00e0 kh\u00f4ng k\u1ebft h\u1ee3p t\u1eadp s\u1ee9c m\u1ea1nh, c\u01a1 th\u1ec3 d\u1ec5 m\u1ea5t c\u1ea3 c\u01a1 v\u00e0 x\u01b0\u01a1ng. Ng\u01b0\u1ee3c l\u1ea1i, c\u00e1c b\u00e0i t\u1eadp kh\u00e1ng l\u1ef1c ho\u1eb7c k\u1ebft h\u1ee3p kh\u00e1ng l\u1ef1c v\u1edbi aerobic gi\u00fap b\u1ea3o t\u1ed3n kh\u1ed1i c\u01a1, c\u1ea3i thi\u1ec7n ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng suy gi\u1ea3m chuy\u1ec3n h\u00f3a do m\u1ea5t c\u01a1. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 squat, ch\u1ed1ng \u0111\u1ea9y, n\u00e2ng t\u1ea1, t\u1eadp v\u1edbi d\u00e2y kh\u00e1ng l\u1ef1c ho\u1eb7c m\u00e1y t\u1eadp \u0111\u1ec1u c\u00f3 hi\u1ec7u qu\u1ea3 n\u1ebfu \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

\u0110i b\u1ed9 sau b\u1eefa \u0103n<\/strong><\/h3>\n

\"\u0110i<\/span><\/p>\n

\u0110i b\u1ed9 ch\u1eadm sau b\u1eefa \u0103n gi\u00fap \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft, h\u1ed7 tr\u1ee3 gi\u1ea3m m\u1ee1 b\u1ee5ng hi\u1ec7u qu\u1ea3. \u1ea2nh: Glamour UK<\/p>\n

\u0110i b\u1ed9 kho\u1ea3ng 10-20 ph\u00fat sau khi \u0103n kh\u00f4ng ch\u1ec9 gi\u00fap ti\u00eau hao th\u00eam n\u0103ng l\u01b0\u1ee3ng m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng glucose c\u1ee7a c\u01a1 b\u1eafp. Theo c\u00e1c chuy\u00ean gia n\u1ed9i ti\u1ebft, khi c\u01a1 ho\u1ea1t \u0111\u1ed9ng sau b\u1eefa \u0103n, glucose \u0111\u01b0\u1ee3c v\u1eadn chuy\u1ec3n v\u00e0o t\u1ebf b\u00e0o hi\u1ec7u qu\u1ea3 h\u01a1n, g\u00f3p ph\u1ea7n gi\u1ea3m \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n v\u00e0 c\u1ea3i thi\u1ec7n \u0111\u1ed9 nh\u1ea1y insulin. \u0110\u00e2y l\u00e0 l\u1ee3i \u00edch \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u1edf ng\u01b0\u1eddi trung ni\u00ean khi nguy c\u01a1 kh\u00e1ng insulin b\u1eaft \u0111\u1ea7u t\u0103ng l\u00ean. Th\u00f3i quen n\u00e0y c\u0169ng d\u1ec5 duy tr\u00ec h\u01a1n so v\u1edbi nh\u1eefng bu\u1ed5i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao k\u00e9o d\u00e0i.<\/p>\n

Ng\u1ee7 \u0111\u1ee7 7 – 9 gi\u1edd m\u1ed7i \u0111\u00eam<\/strong><\/h3>\n

Gi\u1ea5c ng\u1ee7 l\u00e0 y\u1ebfu t\u1ed1 th\u01b0\u1eddng b\u1ecb b\u1ecf qua khi n\u00f3i v\u1ec1 chuy\u1ec3n h\u00f3a. Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 l\u00e0m t\u0103ng n\u1ed3ng \u0111\u1ed9 cortisol, gi\u1ea3m \u0111\u1ed9 nh\u1ea1y insulin, \u0111\u1ed3ng th\u1eddi \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hai hormone ki\u1ec3m so\u00e1t c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 no l\u00e0 ghrelin v\u00e0 leptin. H\u1ec7 qu\u1ea3 l\u00e0 c\u01a1 th\u1ec3 d\u1ec5 th\u00e8m \u0111\u1ed3 ng\u1ecdt, \u0103n nhi\u1ec1u h\u01a1n v\u00e0 t\u00edch m\u1ee1 v\u00f9ng b\u1ee5ng. Gi\u00e1o s\u01b0 Stuart Phillips cho r\u1eb1ng b\u00ean c\u1ea1nh dinh d\u01b0\u1ee1ng v\u00e0 v\u1eadn \u0111\u1ed9ng, gi\u1ea5c ng\u1ee7 l\u00e0 m\u1ed9t trong nh\u1eefng tr\u1ee5 c\u1ed9t quan tr\u1ecdng nh\u1ea5t c\u1ee7a qu\u00e1 tr\u00ecnh l\u00e3o h\u00f3a kh\u1ecfe m\u1ea1nh. \u00d4ng khuy\u1ebfn kh\u00edch duy tr\u00ec gi\u1edd ng\u1ee7 \u1ed5n \u0111\u1ecbnh v\u00e0 h\u1ea1n ch\u1ebf caffeine ho\u1eb7c r\u01b0\u1ee3u v\u00e0o cu\u1ed1i ng\u00e0y \u0111\u1ec3 c\u1ea3i thi\u1ec7n ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n

Kh\u00f4ng \u0103n ki\u00eang qu\u00e1 kh\u1eaft khe<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng c\u1eaft gi\u1ea3m c\u00e0ng nhi\u1ec1u calo th\u00ec c\u00e0ng gi\u1ea3m c\u00e2n nhanh. Tuy nhi\u00ean, ch\u1ebf \u0111\u1ed9 \u0103n qu\u00e1 \u00edt n\u0103ng l\u01b0\u1ee3ng trong th\u1eddi gian d\u00e0i khi\u1ebfn c\u01a1 th\u1ec3 th\u00edch nghi b\u1eb1ng c\u00e1ch gi\u1ea3m ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng v\u00e0 t\u0103ng nguy c\u01a1 m\u1ea5t c\u01a1. M\u1ee5c ti\u00eau c\u1ee7a gi\u1ea3m c\u00e2n sau tu\u1ed5i 40 kh\u00f4ng ch\u1ec9 l\u00e0 gi\u1ea3m s\u1ed1 c\u00e2n tr\u00ean b\u00e0n c\u00e2n m\u00e0 c\u00f2n ph\u1ea3i b\u1ea3o t\u1ed3n kh\u1ed1i c\u01a1 \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe chuy\u1ec3n h\u00f3a l\u00e2u d\u00e0i. Thay v\u00ec nh\u1ecbn \u0103n c\u1ef1c \u0111oan, c\u00e1c chuy\u00ean gia khuy\u1ebfn ngh\u1ecb t\u1ea1o m\u1ee9c th\u00e2m h\u1ee5t calo v\u1eeba ph\u1ea3i, \u0103n \u0111a d\u1ea1ng th\u1ef1c ph\u1ea9m gi\u00e0u protein, ch\u1ea5t x\u01a1, ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh v\u00e0 duy tr\u00ec t\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean.<\/p>\n

Trao \u0111\u1ed5i ch\u1ea5t gi\u1ea3m kh\u00f4ng ho\u00e0n to\u00e0n do tu\u1ed5i t\u00e1c<\/strong><\/h3>\n

\"T\u1eadp<\/span><\/p>\n

T\u1eadp luy\u1ec7n th\u01b0\u1eddng xuy\u00ean gi\u00fap t\u0103ng c\u01b0\u1eddng kh\u1ed1i c\u01a1, duy tr\u00ec v\u00f3c d\u00e1ng s\u0103n ch\u1eafc sau tu\u1ed5i 40. \u1ea2nh: Eat This Not That<\/p>\n

Nghi\u00ean c\u1ee9u c\u1ee7a Mayo Clinic cho th\u1ea5y hi\u1ec7u \u1ee9ng sinh nhi\u1ec7t c\u1ee7a th\u1ef1c ph\u1ea9m – l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ti\u00eau hao \u0111\u1ec3 ti\u00eau h\u00f3a v\u00e0 h\u1ea5p thu th\u1ee9c \u0103n – c\u00f3 xu h\u01b0\u1edbng gi\u1ea3m \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i. Tuy nhi\u00ean, c\u00e1c nh\u00e0 khoa h\u1ecdc nh\u1ea5n m\u1ea1nh \u0111\u00e2y ch\u1ec9 l\u00e0 m\u1ed9t ph\u1ea7n c\u1ee7a b\u1ee9c tranh. Vi\u1ec7c m\u1ea5t kh\u1ed1i c\u01a1, gi\u1ea3m v\u1eadn \u0111\u1ed9ng v\u00e0 thay \u0111\u1ed5i n\u1ed9i ti\u1ebft m\u1edbi l\u00e0 nh\u1eefng y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng l\u1edbn nh\u1ea5t \u0111\u1ebfn t\u1ed5ng m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng h\u00e0ng ng\u00e0y.<\/p>\n

Theo c\u00e1c chuy\u00ean gia, kh\u00f4ng c\u00f3 lo\u1ea1i th\u1ef1c ph\u1ea9m hay vi\u00ean u\u1ed1ng n\u00e0o c\u00f3 th\u1ec3 t\u0103ng t\u1ed1c trao \u0111\u1ed5i ch\u1ea5t m\u1ed9t c\u00e1ch \u0111\u00e1ng k\u1ec3. Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c duy tr\u00ec kh\u1ed1i c\u01a1 th\u00f4ng qua \u0103n \u0111\u1ee7 protein, t\u1eadp luy\u1ec7n s\u1ee9c m\u1ea1nh, ng\u1ee7 \u0111\u1ee7 v\u00e0 v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n m\u1edbi l\u00e0 chi\u1ebfn l\u01b0\u1ee3c \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh b\u1eb1ng b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng, gi\u1ea3m nguy c\u01a1 r\u1ed1i lo\u1ea1n chuy\u1ec3n h\u00f3a khi b\u01b0\u1edbc qua tu\u1ed5i 40.<\/p>\n

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\n 5 l\u00fd do \u0103n \u00edt m\u00e0 c\u00e2n n\u1eb7ng m\u00e3i kh\u00f4ng gi\u1ea3m\n <\/div>\n
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\u0102n \u00edt h\u01a1n m\u1ee9c t\u1ed1i thi\u1ec3u c\u01a1 th\u1ec3 c\u1ea7n s\u1ebd k\u00edch ho\u1ea1t ch\u1ebf \u0111\u1ed9 b\u1ea3o to\u00e0n n\u0103ng l\u01b0\u1ee3ng, kh\u00f4ng nh\u1eefng kh\u00f4ng gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n m\u00e0 c\u00f3 th\u1ec3 t\u00edch m\u1ee1 nhi\u1ec1u h\u01a1n.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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Duy tr\u00ec kh\u1ed1i c\u01a1, ng\u1ee7 \u0111\u1ee7 gi\u1ea5c v\u00e0 \u0103n \u0111\u1ee7 protein c\u00f3 t\u00e1c \u0111\u1ed9ng l\u1edbn h\u01a1n nhi\u1ec1u so v\u1edbi d\u00f9ng th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng \u0111\u01b0\u1ee3c qu\u1ea3ng c\u00e1o l\u00e0 \u0111\u1ed1t m\u1ee1. Kh\u00f4ng \u00edt ng\u01b0\u1eddi nh\u1eadn th\u1ea5y c\u00e2n n\u1eb7ng t\u0103ng v\u00e0 v\u00f2ng eo l\u1edbn h\u01a1n khi b\u01b0\u1edbc qua tu\u1ed5i 40 d\u00f9 ch\u1ebf \u0111\u1ed9 \u0103n g\u1ea7n nh\u01b0 kh\u00f4ng<\/p>\n","protected":false},"author":1,"featured_media":5639,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-5638","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\/5638","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=5638"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/5638\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/5639"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}