\n N\u1ed8I DUNG:\n <\/div>\n

1. Nh\u1eefng r\u1ee7i ro th\u1ef1c t\u1ebf khi b\u1ecf b\u1eefa s\u00e1ng<\/a><\/li>\n
2. \u0110\u1eebng nh\u1ecbn \u0103n s\u00e1ng \u0111\u1ec3 gi\u1ea3m c\u00e2n, h\u00e3y ch\u1ecdn b\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh<\/a><\/li>\n<\/ul>\n<\/div>\n
T\u1eeb l\u00e2u, b\u1eefa s\u00e1ng \u0111\u01b0\u1ee3c xem l\u00e0 b\u1eefa \u0103n n\u1ec1n t\u1ea3ng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho ng\u00e0y m\u1edbi. Th\u1ebf nh\u01b0ng g\u1ea7n \u0111\u00e2y, c\u00e1c tr\u00e0o l\u01b0u nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n n\u1ed5i l\u00ean khi\u1ebfn nhi\u1ec1u ng\u01b0\u1eddi tin r\u1eb1ng vi\u1ec7c nh\u1ecbn \u0103n s\u00e1ng \u0111\u1ec3 b\u1ecf \u0111\u00f3i c\u01a1 th\u1ec3 v\u00e0o bu\u1ed5i s\u00e1ng s\u1ebd gi\u00fap \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
C\u00e1c chuy\u00ean gia cho r\u1eb1ng, vi\u1ec7c c\u1ed1 t\u00ecnh b\u1ecf b\u1eefa s\u00e1ng th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn nh\u1eefng ph\u1ea3n \u1ee9ng ng\u01b0\u1ee3c c\u1ee7a c\u01a1 th\u1ec3, khi\u1ebfn h\u00e0nh tr\u00ecnh gi\u1ea3m c\u00e2n tr\u1edf n\u00ean gian nan h\u01a1n. C\u00e1c nghi\u00ean c\u1ee9u quy m\u00f4 l\u1edbn so s\u00e1nh gi\u1eefa nh\u00f3m \u0103n s\u00e1ng v\u00e0 nh\u00f3m b\u1ecf b\u1eefa s\u00e1ng cho th\u1ea5y k\u1ebft qu\u1ea3 tr\u00e1i ng\u01b0\u1ee3c nhau.<\/p>\n
M\u1ed9t s\u1ed1 ph\u00e2n t\u00edch t\u1ed5ng h\u1ee3p ch\u1ec9 ra r\u1eb1ng vi\u1ec7c nh\u1ecbn \u0103n s\u00e1ng c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m nh\u1eb9 tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 trong ng\u1eafn h\u1ea1n, ch\u1ee7 y\u1ebfu l\u00e0 do gi\u1ea3m t\u1ed5ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u quan s\u00e1t d\u00e0i h\u1ea1n l\u1ea1i th\u01b0\u1eddng th\u1ea5y r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi \u0103n s\u00e1ng \u0111\u1ec1u \u0111\u1eb7n c\u00f3 xu h\u01b0\u1edbng duy tr\u00ec c\u00e2n n\u1eb7ng kh\u1ecfe m\u1ea1nh t\u1ed1t h\u01a1n nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean b\u1ecf b\u1eefa. L\u00fd do l\u00e0 nh\u1eefng ng\u01b0\u1eddi \u0103n s\u00e1ng th\u01b0\u1eddng c\u00f3 l\u1ed1i s\u1ed1ng l\u00e0nh m\u1ea1nh h\u01a1n n\u00f3i chung (t\u1eadp th\u1ec3 d\u1ee5c nhi\u1ec1u h\u01a1n, ch\u1ecdn th\u1ef1c ph\u1ea9m t\u1ed1t h\u01a1n trong ng\u00e0y).<\/p>\n
1. Nh\u1eefng r\u1ee7i ro th\u1ef1c t\u1ebf khi b\u1ecf b\u1eefa s\u00e1ng<\/b><\/h2>\n
Vi\u1ec7c b\u1ecf b\u1eefa s\u00e1ng th\u01b0\u1eddng xuy\u00ean kh\u00f4ng ch\u1ec9 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u00f3i b\u1ee5ng m\u00e0 c\u00f2n g\u00e2y ra m\u1ed9t “chu\u1ed7i ph\u1ea3n \u1ee9ng d\u00e2y chuy\u1ec1n” \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn c\u1ea3 th\u1ec3 ch\u1ea5t l\u1eabn tinh th\u1ea7n. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng t\u00e1c \u0111\u1ed9ng ch\u00ednh \u0111\u00e3 \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia y t\u1ebf c\u1ea3nh b\u00e1o:<\/p>\n
Nguy c\u01a1 \u0103n b\u00f9 qu\u00e1 m\u1ee9c<\/i><\/b>:<\/i> \u0110\u00e2y l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn nh\u1ea5t. Khi nh\u1ecbn \u0103n s\u00e1ng, \u0111\u1ebfn kho\u1ea3ng 10 gi\u1edd tr\u01b0a ho\u1eb7c g\u1ea7n gi\u1edd \u0103n tr\u01b0a, b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y r\u1ea5t \u0111\u00f3i do l\u01b0\u1ee3ng \u0111\u01b0\u1eddng trong m\u00e1u gi\u1ea3m th\u1ea5p. C\u1ea3m gi\u00e1c \u0111\u00f3i c\u1ed3n c\u00e0o n\u00e0y th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn c\u00e1c quy\u1ebft \u0111\u1ecbnh \u0103n u\u1ed1ng k\u00e9m s\u00e1ng su\u1ed1t.<\/p>\n
Khi c\u1ea3m th\u1ea5y \u0111\u00f3i, m\u1ecdi ng\u01b0\u1eddi th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng \u0103n nhanh h\u01a1n, \u0103n nhi\u1ec1u h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft v\u00e0o b\u1eefa tr\u01b0a v\u00e0 b\u1eefa t\u1ed1i \u0111\u1ec3 b\u00f9 \u0111\u1eafp n\u0103ng l\u01b0\u1ee3ng. Th\u1eadm ch\u00ed, b\u1ea1n d\u1ec5 b\u1ecb c\u00e1m d\u1ed7 b\u1edfi c\u00e1c th\u1ee9c \u0103n nhanh, \u0111\u1ed3 ng\u1ecdt nhi\u1ec1u \u0111\u01b0\u1eddng v\u00e0 ch\u1ea5t b\u00e9o x\u1ea5u \u0111\u1ec3 th\u1ecfa m\u00e3n c\u01a1n \u0111\u00f3i t\u1ee9c th\u00ec. K\u1ebft qu\u1ea3 l\u00e0 t\u1ed5ng l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o c\u1ea3 ng\u00e0y kh\u00f4ng gi\u1ea3m, th\u1eadm ch\u00ed c\u00f2n t\u0103ng l\u00ean.<\/i><\/b><\/p>\n
\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn n\u0103ng l\u01b0\u1ee3ng v\u00e0 s\u1ef1 t\u1eadp trung:<\/i><\/b> Sau m\u1ed9t \u0111\u00eam d\u00e0i ng\u1ee7, c\u01a1 th\u1ec3 c\u1ea7n n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 kh\u1edfi \u0111\u1ed9ng ng\u00e0y m\u1edbi. B\u1ecf b\u1eefa s\u00e1ng c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i, m\u1ec7t m\u1ecfi, kh\u00f3 t\u1eadp trung l\u00e0m vi\u1ec7c ho\u1eb7c h\u1ecdc t\u1eadp trong bu\u1ed5i s\u00e1ng. \u0110i\u1ec1u n\u00e0y c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y qu\u00e1 m\u1ec7t \u0111\u1ec3 t\u1eadp th\u1ec3 d\u1ee5c v\u00ec \u0111\u00f3i, qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n<\/a> c\u0169ng s\u1ebd b\u1ecb ch\u1eadm l\u1ea1i.<\/b><\/p>\n
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\n $\"V\u00ec$ \n <\/div>
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Nh\u1ecbn \u0103n s\u00e1ng d\u1ec5 khi\u1ebfn b\u1ea1n t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n v\u00e0 \u0103n b\u00f9 v\u00e0o c\u00e1c b\u1eefa c\u00f2n l\u1ea1i, d\u1ec5 g\u00e2y t\u0103ng c\u00e2n.<\/p>\n<\/figcaption><\/figure>\n
T\u00e1c \u0111\u1ed9ng \u0111\u1ebfn trao \u0111\u1ed5i ch\u1ea5t: <\/i><\/b>M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u cho th\u1ea5y vi\u1ec7c \u0103n s\u00e1ng \u0111\u1ec1u \u0111\u1eb7n gi\u00fap duy tr\u00ec nh\u1ecbp sinh h\u1ecdc \u1ed5n \u0111\u1ecbnh, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t l\u00e0nh m\u1ea1nh. “\u0102n s\u00e1ng \u0111\u1ec3 k\u00edch ho\u1ea1t trao \u0111\u1ed5i ch\u1ea5t” c\u00f3 th\u1ec3 hi\u1ec3u l\u00e0 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec1u \u0111\u1eb7n gi\u00fap c\u01a1 th\u1ec3 ho\u1ea1t \u0111\u1ed9ng hi\u1ec7u qu\u1ea3 h\u01a1n. Nh\u1ecbn \u0103n qu\u00e1 l\u00e2u \u0111\u00f4i khi khi\u1ebfn c\u01a1 th\u1ec3 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng, l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y calo. \u0110i\u1ec1u n\u00e0y \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vi\u1ec7c gi\u1ea3m c\u00e2n.<\/p>\n
2. \u0110\u1eebng nh\u1ecbn \u0103n s\u00e1ng \u0111\u1ec3 gi\u1ea3m c\u00e2n, h\u00e3y ch\u1ecdn b\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh<\/b><\/h2>\nC\u00e1c nghi\u00ean c\u1ee9u quan s\u00e1t d\u00e0i h\u1ea1n th\u01b0\u1eddng cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u00f3i quen \u0103n s\u00e1ng \u0111\u1ec1u \u0111\u1eb7n c\u00f3 xu h\u01b0\u1edbng duy tr\u00ec c\u00e2n n\u1eb7ng kh\u1ecfe m\u1ea1nh t\u1ed1t h\u01a1n v\u00e0 \u00edt b\u1ecb t\u0103ng c\u00e2n tr\u1edf l\u1ea1i h\u01a1n so v\u1edbi nh\u00f3m th\u01b0\u1eddng xuy\u00ean b\u1ecf b\u1eefa. L\u00fd do l\u00e0 h\u1ecd ki\u1ec3m so\u00e1t c\u01a1n th\u00e8m \u0103n<\/a> t\u1ed1t h\u01a1n trong su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n
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B\u1eefa s\u00e1ng \u0103n g\u00ec v\u00e0 \u0103n l\u00fac n\u00e0o l\u00e0 t\u1ed1t nh\u1ea5t cho s\u1ee9c kh\u1ecfe?<\/a>\u0110\u1eccC NGAY<\/a><\/p>\n
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<\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
Thay v\u00ec coi b\u1eefa s\u00e1ng l\u00e0 “k\u1ebb th\u00f9” c\u1ee7a vi\u1ec7c gi\u1ea3m c\u00e2n, h\u00e3y bi\u1ebfn n\u00f3 th\u00e0nh \u0111\u1ed3ng minh. V\u1ea5n \u0111\u1ec1 kh\u00f4ng ph\u1ea3i l\u00e0 \u0103n hay nh\u1ecbn, m\u00e0 l\u00e0 b\u1ea1n \u0103n g\u00ec. N\u1ebfu b\u1ea1n \u0103n m\u1ed9t b\u00e1t ph\u1edf nhi\u1ec1u b\u00e1nh \u00edt th\u1ecbt ho\u1eb7c m\u1ed9t chi\u1ebfc b\u00e1nh m\u00ec ng\u1ecdt v\u00e0o bu\u1ed5i s\u00e1ng, l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft s\u1ebd t\u0103ng v\u1ecdt r\u1ed3i gi\u1ea3m nhanh, khi\u1ebfn b\u1ea1n \u0111\u00f3i l\u1ea1i r\u1ea5t s\u1edbm. \u0110\u00f3 l\u00e0 c\u00e1ch \u0103n s\u00e1ng g\u00e2y t\u0103ng c\u00e2n.<\/p>\n
Ng\u01b0\u1ee3c l\u1ea1i, m\u1ed9t b\u1eefa s\u00e1ng l\u00fd t\u01b0\u1edfng \u0111\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea3m c\u00e2n<\/a> c\u1ea7n t\u1eadp trung v\u00e0o hai y\u1ebfu t\u1ed1: Protein (\u0111\u1ea1m) l\u00e0nh m\u1ea1nh v\u00e0 ch\u1ea5t x\u01a1.<\/p>\n
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Protein l\u00e0nh m\u1ea1nh <\/i>c\u00f3 trong tr\u1ee9ng, s\u1eefa chua Hy L\u1ea1p, \u1ee9c g\u00e0 lu\u1ed9c… gi\u00fap b\u1ea1n no l\u00e2u h\u01a1n v\u00e0 c\u01a1 th\u1ec3 c\u0169ng t\u1ed1n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n \u0111\u1ec3 ti\u00eau h\u00f3a ch\u00fang.<\/li>\n
Ch\u1ea5t x\u01a1 <\/i>c\u00f3 trong rau xanh, y\u1ebfn m\u1ea1ch nguy\u00ean h\u1ea1t, c\u00e1c lo\u1ea1i h\u1ea1t… gi\u00fap \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft, ng\u0103n ch\u1eb7n c\u00e1c c\u01a1n \u0111\u00f3i b\u1ea5t ch\u1ee3t.<\/li>\n<\/ul>\n
Nh\u1ecbn \u0103n s\u00e1ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m v\u00e0i c\u00e2n trong th\u1eddi gian ng\u1eafn do c\u1eaft gi\u1ea3m calo \u0111\u1ed9t ng\u1ed9t nh\u01b0ng \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c b\u1ec1n v\u1eefng v\u00e0 l\u00e0nh m\u1ea1nh cho \u0111a s\u1ed1 m\u1ecdi ng\u01b0\u1eddi. Nh\u1eefng r\u1ee7i ro v\u1ec1 vi\u1ec7c \u0103n b\u00f9 qu\u00e1 m\u1ee9c, s\u1ef1 m\u1ec7t m\u1ecfi v\u00e0 \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c \u0111\u1ebfn trao \u0111\u1ed5i ch\u1ea5t th\u01b0\u1eddng l\u1edbn h\u01a1n l\u1ee3i \u00edch tr\u01b0\u1edbc m\u1eaft. \u0110\u1ec3 gi\u1ea3m c\u00e2n th\u00e0nh c\u00f4ng, h\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng m\u1ed9t b\u1eefa \u0103n ch\u1ea5t l\u01b0\u1ee3ng, gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t t\u1ed1t n\u0103ng l\u01b0\u1ee3ng cho c\u1ea3 m\u1ed9t ng\u00e0y d\u00e0i.<\/p>\n
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Theo PGS.TS Nguy\u1ec5n Th\u1ecb L\u00e2m – nguy\u00ean Ph\u00f3 Vi\u1ec7n tr\u01b0\u1edfng Vi\u1ec7n Dinh d\u01b0\u1ee1ng Qu\u1ed1c gia: \u0110\u1ec3 gi\u1ea3m c\u00e2n, b\u1ea1n v\u1eabn n\u00ean \u0103n \u0111\u1ee7 b\u1eefa s\u00e1ng v\u00e0 \u00edt nh\u1ea5t c\u00f3 3 b\u1eefa\/ng\u00e0y. B\u1eefa s\u00e1ng chi\u1ebfm kho\u1ea3ng 20-30% n\u0103ng l\u01b0\u1ee3ng kh\u1ea9u ph\u1ea7n, b\u1eefa tr\u01b0a 30-35%, b\u1eefa t\u1ed1i c\u0169ng ch\u1ec9 n\u00ean 30-35%. B\u1ea1n c\u0169ng n\u00ean c\u00f3 ch\u1ebf \u0111\u1ed9 luy\u1ec7n t\u1eadp \u00edt nh\u1ea5t 60 ph\u00fat\/ng\u00e0y \u0111\u1ec3 g\u00f3p ph\u1ea7n gi\u1ea3m c\u00e2n v\u00e0 b\u1ed5 sung probiotic lo\u1ea1i t\u1ed1t gi\u00fap h\u1ea1n ch\u1ebf t\u0103ng c\u00e2n.<\/p>\n<\/p><\/div>\n<\/div>\n
\n $\"Nh\u1ecbn$ <\/a>Nh\u1ecbn \u0103n s\u00e1ng \u0111\u1ec3 gi\u1ea3m c\u00e2n – L\u1ee3i ch\u01b0a th\u1ea5y \u0111\u00e3 h\u1ea1i v\u00f4 c\u00f9ng<\/a><\/p>\n
SK\u0110S – B\u1eefa s\u00e1ng l\u00e0 b\u1eefa \u0103n quan tr\u1ecdng nh\u1ea5t trong ng\u00e0y nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng b\u1ecf b\u1eefa s\u00e1ng v\u1edbi m\u1ee5c \u0111\u00edch gi\u1ea3m c\u00e2n m\u00e0 kh\u00f4ng bi\u1ebft vi\u1ec7c nh\u1ecbn \u0103n c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe.<\/p>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u1ed8I DUNG: 1. Nh\u1eefng r\u1ee7i ro th\u1ef1c t\u1ebf khi b\u1ecf b\u1eefa s\u00e1ng 2. \u0110\u1eebng nh\u1ecbn \u0103n s\u00e1ng \u0111\u1ec3 gi\u1ea3m c\u00e2n, h\u00e3y ch\u1ecdn b\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh T\u1eeb l\u00e2u, b\u1eefa s\u00e1ng \u0111\u01b0\u1ee3c xem l\u00e0 b\u1eefa \u0103n n\u1ec1n t\u1ea3ng cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho ng\u00e0y m\u1edbi. Th\u1ebf nh\u01b0ng g\u1ea7n \u0111\u00e2y, c\u00e1c tr\u00e0o l\u01b0u nh\u1ecbn \u0103n gi\u00e1n \u0111o\u1ea1n […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1436","post","type-post","status-publish","format-standard","hentry","category-thuoc-dinh-duong"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1436"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1436\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1436"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}