{"id":6753,"date":"2026-07-27T03:47:16","date_gmt":"2026-07-26T20:47:16","guid":{"rendered":"https:\/\/useful.vn\/?p=6753"},"modified":"2026-07-27T03:47:16","modified_gmt":"2026-07-26T20:47:16","slug":"5-thoi-quen-buoi-toi-khien-mo-bung-am-tham-tich-tu-trong-luc-ngu","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=6753","title":{"rendered":"5 th\u00f3i quen bu\u1ed5i t\u1ed1i khi\u1ebfn m\u1ee1 b\u1ee5ng \u00e2m th\u1ea7m t\u00edch t\u1ee5 trong l\u00fac ng\u1ee7"},"content":{"rendered":"
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\n Nhi\u1ec1u th\u00f3i quen t\u01b0\u1edfng v\u00f4 h\u1ea1i tr\u01b0\u1edbc khi ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 \u01b0u ti\u00ean t\u00edch tr\u1eef m\u1ee1 n\u1ed9i t\u1ea1ng, l\u00e0m v\u00f2ng eo t\u0103ng d\u1ea7n theo th\u1eddi gian. <\/strong><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng m\u1ee1 b\u1ee5ng ch\u1ec9 xu\u1ea5t hi\u1ec7n do \u0103n qu\u00e1 nhi\u1ec1u ho\u1eb7c \u00edt v\u1eadn \u0111\u1ed9ng. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u m\u1edbi v\u1ec1 dinh d\u01b0\u1ee1ng theo nh\u1ecbp sinh h\u1ecdc cho th\u1ea5y th\u1eddi \u0111i\u1ec3m \u0103n, \u00e1nh s\u00e1ng, gi\u1ea5c ng\u1ee7 v\u00e0 c\u00e1ch k\u1ebft th\u00fac m\u1ed9t ng\u00e0y \u0111\u1ec1u c\u00f3 th\u1ec3 quy\u1ebft \u0111\u1ecbnh c\u01a1 th\u1ec3 s\u1ebd \u0111\u1ed1t hay t\u00edch tr\u1eef n\u0103ng l\u01b0\u1ee3ng trong su\u1ed1t \u0111\u00eam. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 th\u00f3i quen bu\u1ed5i t\u1ed1i \u00edt \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn nh\u01b0ng c\u00f3 b\u1eb1ng ch\u1ee9ng khoa h\u1ecdc cho th\u1ea5y c\u00f3 th\u1ec3 th\u00fac \u0111\u1ea9y t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng.<\/p>\n

\u0102n t\u1ed1i qu\u00e1 s\u00e1t gi\u1edd ng\u1ee7<\/strong><\/h3>\n
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\u0102n t\u1ed1i qu\u00e1 s\u00e1t gi\u1edd \u0111i ng\u1ee7 khi\u1ebfn c\u01a1 th\u1ec3 ph\u1ea3i ti\u1ebfp t\u1ee5c ti\u00eau h\u00f3a trong l\u00fac \u0111\u00e1ng l\u1ebd b\u01b0\u1edbc v\u00e0o tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i, l\u00e0m r\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc v\u00e0 gi\u1ea3m hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o su\u1ed1t \u0111\u00eam. \u1ea2nh: Harvard Gazette<\/p>\n

Kh\u00f4ng ch\u1ec9 l\u01b0\u1ee3ng calo, kho\u1ea3ng c\u00e1ch gi\u1eefa b\u1eefa t\u1ed1i v\u00e0 th\u1eddi \u0111i\u1ec3m \u0111i ng\u1ee7 c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a. M\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Johns Hopkins v\u00e0 \u0110\u1ea1i h\u1ecdc Columbia (M\u1ef9) ph\u00e1t hi\u1ec7n khi b\u1eefa t\u1ed1i \u0111\u01b0\u1ee3c l\u00f9i t\u1eeb 18h sang 22h, ng\u01b0\u1eddi tham gia c\u00f3 m\u1ee9c \u0111\u01b0\u1eddng huy\u1ebft sau \u0103n t\u0103ng cao h\u01a1n, cortisol t\u0103ng v\u00e0 t\u1ed1c \u0111\u1ed9 \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o trong \u0111\u00eam gi\u1ea3m kho\u1ea3ng 10%. Hi\u1ec7u \u1ee9ng n\u00e0y r\u00f5 r\u1ec7t h\u01a1n \u1edf nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u00f3i quen ng\u1ee7 s\u1edbm.<\/p>\n

Theo TS Daisy Duan, b\u00e1c s\u0129 n\u1ed9i ti\u1ebft t\u1ea1i Johns Hopkins Medicine, khi \u0103n qu\u00e1 mu\u1ed9n, c\u01a1 th\u1ec3 b\u01b0\u1edbc v\u00e0o gi\u1ea5c ng\u1ee7 trong tr\u1ea1ng th\u00e1i v\u1eabn \u0111ang ti\u00eau h\u00f3a. \u0110i\u1ec1u n\u00e0y khi\u1ebfn \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc gi\u1eefa n\u00e3o v\u00e0 c\u00e1c c\u01a1 quan chuy\u1ec3n h\u00f3a kh\u00f4ng c\u00f2n \u0111\u1ed3ng b\u1ed9, l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng oxy h\u00f3a m\u1ee1 v\u00e0 t\u0103ng xu h\u01b0\u1edbng t\u00edch tr\u1eef n\u0103ng l\u01b0\u1ee3ng d\u01b0\u1edbi d\u1ea1ng m\u1ee1, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 n\u1ed9i t\u1ea1ng. Ph\u00e2n b\u1ed5 nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n v\u00e0o ban ng\u00e0y v\u00e0 \u0103n s\u1edbm gi\u00fap gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 h\u01a1n so v\u1edbi \u0103n nhi\u1ec1u v\u00e0o bu\u1ed5i t\u1ed1i, ngay c\u1ea3 khi t\u1ed5ng l\u01b0\u1ee3ng calo t\u01b0\u01a1ng \u0111\u01b0\u01a1ng.<\/p>\n

T\u1eaft \u0111\u00e8n mu\u1ed9n, ti\u1ebfp x\u00fac \u00e1nh s\u00e1ng m\u1ea1nh tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi tr\u00e1nh \u0111\u1ed3 ng\u1ecdt v\u00e0o bu\u1ed5i t\u1ed1i nh\u01b0ng l\u1ea1i d\u00e0nh h\u00e0ng gi\u1edd xem \u0111i\u1ec7n tho\u1ea1i, m\u00e1y t\u00ednh b\u1ea3ng ho\u1eb7c l\u00e0m vi\u1ec7c d\u01b0\u1edbi \u00e1nh s\u00e1ng tr\u1eafng c\u01b0\u1eddng \u0111\u1ed9 cao. Theo c\u00e1c chuy\u00ean gia v\u1ec1 nh\u1ecbp sinh h\u1ecdc, \u00e1nh s\u00e1ng ban \u0111\u00eam kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m ti\u1ebft melatonin m\u00e0 c\u00f2n khi\u1ebfn c\u00e1c t\u00edn hi\u1ec7u chuy\u1ec3n h\u00f3a trong gan, m\u00f4 m\u1ee1 v\u00e0 tuy\u1ebfn t\u1ee5y b\u1ecb l\u1ec7ch pha. Melatonin v\u1ed1n kh\u00f4ng ch\u1ec9 l\u00e0 hormone gi\u00fap ng\u1ee7 ngon m\u00e0 c\u00f2n tham gia \u0111i\u1ec1u h\u00f2a \u0111\u1ed9 nh\u1ea1y insulin v\u00e0 qu\u00e1 tr\u00ecnh s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng. Khi hormone n\u00e0y b\u1ecb \u1ee9c ch\u1ebf k\u00e9o d\u00e0i, c\u01a1 th\u1ec3 c\u00f3 xu h\u01b0\u1edbng x\u1eed l\u00fd glucose k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n v\u00e0 t\u0103ng t\u00edch l\u0169y m\u1ee1 theo th\u1eddi gian. C\u00e1c b\u00e1c s\u0129 chuy\u00ean v\u1ec1 gi\u1ea5c ng\u1ee7 khuy\u1ebfn c\u00e1o n\u00ean gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 \u00e1nh s\u00e1ng trong v\u00f2ng 1-2 gi\u1edd tr\u01b0\u1edbc khi \u0111i ng\u1ee7, h\u1ea1n ch\u1ebf m\u00e0n h\u00ecnh s\u00e1ng \u0111\u1ec3 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc ho\u1ea1t \u0111\u1ed9ng \u0111\u00fang chu k\u1ef3, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1 trong \u0111\u00eam.<\/p>\n

K\u00e9o d\u00e0i th\u1eddi gian \u0103n \u0111\u1ebfn t\u1eadn khuya<\/strong><\/h3>\n

Kh\u00f4ng \u00edt ng\u01b0\u1eddi \u0103n t\u1ed1i \u0111\u00fang gi\u1edd nh\u01b0ng v\u1eabn li\u00ean t\u1ee5c \u0103n v\u1eb7t, u\u1ed1ng s\u1eefa, tr\u00e1i c\u00e2y ho\u1eb7c \u0111\u1ed3 ng\u1ecdt \u0111\u1ebfn g\u1ea7n n\u1eeda \u0111\u00eam. Kho\u1ea3ng th\u1eddi gian t\u1eeb b\u1eefa \u0103n cu\u1ed1i \u0111\u1ebfn l\u00fac ng\u1ee7 c\u00e0ng d\u00e0i v\u00e0 \u1ed5n \u0111\u1ecbnh th\u00ec \u0111\u01b0\u1eddng huy\u1ebft trong su\u1ed1t \u0111\u00eam c\u00e0ng th\u1ea5p, dao \u0111\u1ed9ng glucose c\u0169ng \u00edt h\u01a1n. Ng\u01b0\u1ee3c l\u1ea1i, vi\u1ec7c li\u00ean t\u1ee5c k\u00e9o d\u00e0i th\u1eddi gian \u0103n u\u1ed1ng v\u00e0o bu\u1ed5i t\u1ed1i khi\u1ebfn c\u01a1 th\u1ec3 g\u1ea7n nh\u01b0 kh\u00f4ng c\u00f3 th\u1eddi gian ngh\u1ec9 chuy\u1ec3n h\u00f3a. TS Emily Manoogian, nh\u00e0 nghi\u00ean c\u1ee9u nh\u1ecbp sinh h\u1ecdc t\u1ea1i Vi\u1ec7n Salk (M\u1ef9), cho bi\u1ebft c\u01a1 th\u1ec3 kh\u00f4ng ch\u1ec9 c\u1ea7n ng\u1ee7 m\u00e0 h\u1ec7 chuy\u1ec3n h\u00f3a c\u0169ng c\u1ea7n m\u1ed9t kho\u1ea3ng nh\u1ecbn \u0103n sinh l\u00fd v\u00e0o ban \u0111\u00eam \u0111\u1ec3 chuy\u1ec3n sang giai \u0111o\u1ea1n s\u1eeda ch\u1eefa t\u1ebf b\u00e0o v\u00e0 huy \u0111\u1ed9ng m\u1ee1 d\u1ef1 tr\u1eef l\u00e0m n\u0103ng l\u01b0\u1ee3ng. N\u1ebfu \u0103n k\u00e9o d\u00e0i \u0111\u1ebfn s\u00e1t gi\u1edd ng\u1ee7 m\u1ed7i ng\u00e0y, c\u01a1 th\u1ec3 s\u1ebd duy tr\u00ec n\u1ed3ng \u0111\u1ed9 insulin cao l\u00e2u h\u01a1n, l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng huy \u0111\u1ed9ng m\u1ee1 t\u00edch tr\u1eef.<\/p>\n

Th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya d\u00f9 v\u1eabn ng\u1ee7 \u0111\u1ee7 gi\u1edd<\/strong><\/h3>\n

\"Th\u01b0\u1eddng<\/span><\/p>\n

Th\u01b0\u1eddng xuy\u00ean th\u1ee9c khuya d\u00f9 v\u1eabn ng\u1ee7 \u0111\u1ee7 gi\u1edd v\u1eabn c\u00f3 th\u1ec3 l\u00e0m r\u1ed1i lo\u1ea1n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, khi\u1ebfn qu\u00e1 tr\u00ecnh ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft, chuy\u1ec3n h\u00f3a ch\u1ea5t b\u00e9o v\u00e0 c\u00e2n b\u1eb1ng hormone k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n, t\u1eeb \u0111\u00f3 l\u00e0m t\u0103ng nguy c\u01a1 t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng theo th\u1eddi gian. \u1ea2nh: Metro<\/p>\n

Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 ng\u1ee7 \u0111\u1ee7 7-8 ti\u1ebfng l\u00e0 \u0111\u1ee7, b\u1ea5t k\u1ec3 \u0111i ng\u1ee7 l\u00fac 1-2 gi\u1edd s\u00e1ng. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 nh\u1ecbp sinh h\u1ecdc cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi thu\u1ed9c nh\u00f3m “\u0103n v\u00e0 th\u1ee9c mu\u1ed9n” th\u01b0\u1eddng c\u00f3 t\u1ef7 l\u1ec7 m\u1ee1 b\u1ee5ng, \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 r\u1ed1i lo\u1ea1n lipid m\u00e1u cao h\u01a1n. Nguy\u00ean nh\u00e2n kh\u00f4ng ch\u1ec9 n\u1eb1m \u1edf th\u1eddi l\u01b0\u1ee3ng ng\u1ee7 m\u00e0 c\u00f2n \u1edf vi\u1ec7c \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u1ecb l\u1ec7ch kh\u1ecfi chu k\u1ef3 s\u00e1ng – t\u1ed1i t\u1ef1 nhi\u00ean. Theo c\u00e1c chuy\u00ean gia, ban \u0111\u00eam l\u00e0 th\u1eddi \u0111i\u1ec3m c\u01a1 th\u1ec3 gi\u1ea3m kh\u1ea3 n\u0103ng dung n\u1ea1p glucose v\u00e0 gi\u1ea3m hi\u1ec7u qu\u1ea3 x\u1eed l\u00fd ch\u1ea5t b\u00e9o. V\u00ec v\u1eady, c\u00e0ng k\u00e9o d\u00e0i th\u1eddi gian th\u1ee9c, nguy c\u01a1 \u0103n th\u00eam v\u00e0 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng k\u00e9m c\u00e0ng t\u0103ng. C\u00f9ng m\u1ed9t lo\u1ea1i th\u1ef1c ph\u1ea9m nh\u01b0ng n\u1ebfu ti\u00eau th\u1ee5 v\u00e0o ban \u0111\u00eam s\u1ebd t\u1ea1o ph\u1ea3n \u1ee9ng chuy\u1ec3n h\u00f3a b\u1ea5t l\u1ee3i h\u01a1n so v\u1edbi ban ng\u00e0y, g\u00f3p ph\u1ea7n l\u00e0m t\u0103ng m\u1ee1 n\u1ed9i t\u1ea1ng theo th\u1eddi gian.<\/p>\n

D\u00e0nh c\u1ea3 bu\u1ed5i t\u1ed1i ng\u1ed3i y\u00ean sau b\u1eefa \u0103n<\/strong><\/h3>\n

Sau b\u1eefa t\u1ed1i, nhi\u1ec1u ng\u01b0\u1eddi ng\u1ed3i xem phim, l\u01b0\u1edbt m\u1ea1ng x\u00e3 h\u1ed9i ho\u1eb7c l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c \u0111\u1ebfn l\u00fac \u0111i ng\u1ee7. Theo c\u00e1c chuy\u00ean gia n\u1ed9i ti\u1ebft, c\u01a1 b\u1eafp l\u00e0 n\u01a1i ti\u00eau th\u1ee5 ph\u1ea7n l\u1edbn glucose sau \u0103n. N\u1ebfu g\u1ea7n nh\u01b0 kh\u00f4ng v\u1eadn \u0111\u1ed9ng, l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u t\u1ed3n t\u1ea1i l\u00e2u h\u01a1n, insulin ph\u1ea3i ti\u1ebft nhi\u1ec1u h\u01a1n \u0111\u1ec3 \u0111\u01b0a glucose v\u00e0o t\u1ebf b\u00e0o, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho qu\u00e1 tr\u00ecnh d\u1ef1 tr\u1eef m\u1ee1. C\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 chuy\u1ec3n h\u00f3a cho th\u1ea5y ch\u1ec9 c\u1ea7n \u0111i b\u1ed9 nh\u1eb9 ho\u1eb7c th\u1ef1c hi\u1ec7n v\u00e0i ph\u00fat v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p sau b\u1eefa t\u1ed1i c\u0169ng gi\u00fap c\u1ea3i thi\u1ec7n ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 gi\u1ea3m g\u00e1nh n\u1eb7ng chuy\u1ec3n h\u00f3a tr\u01b0\u1edbc khi ng\u1ee7. TS Collin Popp, chuy\u00ean gia dinh d\u01b0\u1ee1ng t\u1ea1i \u0110\u1ea1i h\u1ecdc New York (M\u1ef9), nh\u1eadn \u0111\u1ecbnh c\u00e1c chi\u1ebfn l\u01b0\u1ee3c t\u1ed1i \u01b0u th\u1eddi \u0111i\u1ec3m \u0103n k\u1ebft h\u1ee3p v\u1eadn \u0111\u1ed9ng nh\u1eb9 sau b\u1eefa t\u1ed1i c\u00f3 th\u1ec3 mang l\u1ea1i l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3 cho ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng m\u00e0 kh\u00f4ng c\u1ea7n c\u1eaft gi\u1ea3m qu\u00e1 nhi\u1ec1u calo.<\/p>\n

C\u00e1c chuy\u00ean gia cho r\u1eb1ng xu h\u01b0\u1edbng m\u1edbi trong ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng kh\u00f4ng c\u00f2n ch\u1ec9 t\u1eadp trung v\u00e0o c\u00e2u h\u1ecfi “\u0103n bao nhi\u00eau” m\u00e0 c\u00f2n l\u00e0 “\u0103n khi n\u00e0o” v\u00e0 “k\u1ebft th\u00fac m\u1ed9t ng\u00e0y nh\u01b0 th\u1ebf n\u00e0o”. M\u1ed9t l\u1ecbch tr\u00ecnh bu\u1ed5i t\u1ed1i l\u00fd t\u01b0\u1edfng g\u1ed3m \u0103n t\u1ed1i tr\u01b0\u1edbc gi\u1edd ng\u1ee7 kho\u1ea3ng 3 gi\u1edd, h\u1ea1n ch\u1ebf \u0103n v\u1eb7t v\u1ec1 \u0111\u00eam, gi\u1ea3m \u00e1nh s\u00e1ng xanh, v\u1eadn \u0111\u1ed9ng nh\u1eb9 sau b\u1eefa t\u1ed1i v\u00e0 duy tr\u00ec gi\u1edd ng\u1ee7 \u1ed5n \u0111\u1ecbnh c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ed3ng b\u1ed9 \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng \u0111\u1ed1t m\u1ee1 trong l\u00fac ng\u1ee7 v\u00e0 h\u1ea1n ch\u1ebf t\u00edch t\u1ee5 m\u1ee1 b\u1ee5ng v\u1ec1 l\u00e2u d\u00e0i.<\/p>\n

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\n Ba vi\u1ec7c l\u00e0m m\u1ed7i t\u1ed1i gi\u00fap t\u0103ng t\u1ed1c \u0111\u1ed9 \u0111\u1ed1t m\u1ee1\n <\/div>\n
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\u0102n b\u1eefa t\u1ed1i nh\u1ecf, d\u1ec5 ti\u00eau kh\u00f4ng ch\u1ec9 gi\u1ea3m t\u1ea3i g\u00e1nh n\u1eb7ng cho c\u01a1 quan ti\u00eau h\u00f3a sau c\u1ea3 ng\u00e0y l\u00e0m vi\u1ec7c m\u00e0 c\u00f2n gi\u00fap ng\u1ee7 ngon h\u01a1n, t\u1ea1o ra th\u00e2m h\u1ee5t calo, \u0111em l\u1ea1i…<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
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Nhi\u1ec1u th\u00f3i quen t\u01b0\u1edfng v\u00f4 h\u1ea1i tr\u01b0\u1edbc khi ng\u1ee7 c\u0169ng c\u00f3 th\u1ec3 khi\u1ebfn c\u01a1 th\u1ec3 \u01b0u ti\u00ean t\u00edch tr\u1eef m\u1ee1 n\u1ed9i t\u1ea1ng, l\u00e0m v\u00f2ng eo t\u0103ng d\u1ea7n theo th\u1eddi gian. Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng m\u1ee1 b\u1ee5ng ch\u1ec9 xu\u1ea5t hi\u1ec7n do \u0103n qu\u00e1 nhi\u1ec1u ho\u1eb7c \u00edt v\u1eadn \u0111\u1ed9ng. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u m\u1edbi v\u1ec1 dinh<\/p>\n","protected":false},"author":1,"featured_media":6754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-6753","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\/6753","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=6753"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/6753\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/6754"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}