\n N\u1ed9i dung\n <\/div>\n

1. \u0110i b\u1ed9 ngo\u00e0i tr\u1eddi<\/a><\/li>\n
2. \u0110i b\u1ed9 tr\u00ean m\u00e1y<\/a><\/li>\n
3. C\u00e1ch l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p<\/a><\/li>\n<\/ul>\n<\/div>\n
\u0110i b\u1ed9<\/a> trong m\u00f4i tr\u01b0\u1eddng t\u1ef1 nhi\u00ean nh\u01b0 c\u00f4ng vi\u00ean ho\u1eb7c c\u00e1c tuy\u1ebfn ph\u1ed1 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng \u0111\u01a1n thu\u1ea7n m\u00e0 c\u00f2n l\u00e0 qu\u00e1 tr\u00ecnh c\u01a1 th\u1ec3 ph\u1ea3i th\u00edch nghi li\u00ean t\u1ee5c v\u1edbi c\u00e1c y\u1ebfu t\u1ed1 ngo\u1ea1i c\u1ea3nh.<\/p>\n
\u0110\u1eb7c \u0111i\u1ec3m n\u1ed5i b\u1eadt nh\u1ea5t c\u1ee7a \u0111i b\u1ed9 ngo\u00e0i tr\u1eddi<\/a> l\u00e0 s\u1ef1 k\u00edch ho\u1ea1t t\u1ed1i \u0111a c\u00e1c nh\u00f3m c\u01a1<\/a> \u1ed5n \u0111\u1ecbnh. Th\u1ef1c t\u1ebf \u0111\u1ecba h\u00ecnh t\u1ef1 nhi\u00ean kh\u00f4ng bao gi\u1edd b\u1eb1ng ph\u1eb3ng m\u1ed9t c\u00e1ch tuy\u1ec7t \u0111\u1ed1i. Nh\u1eefng thay \u0111\u1ed5i nh\u1ecf v\u1ec1 \u0111\u1ed9 d\u1ed1c, b\u1ec1 m\u1eb7t \u0111\u01b0\u1eddng kh\u00f4ng \u0111\u1ec1u hay c\u00e1c kh\u00fac cua bu\u1ed9c c\u00e1c nh\u00f3m c\u01a1 nh\u1ecf \u1edf v\u00f9ng c\u1ed5 ch\u00e2n v\u00e0 kh\u1edbp h\u00f4ng ph\u1ea3i l\u00e0m vi\u1ec7c li\u00ean t\u1ee5c \u0111\u1ec3 duy tr\u00ec s\u1ef1 th\u0103ng b\u1eb1ng. \u0110i\u1ec1u n\u00e0y gi\u00fap h\u1ec7 v\u1eadn \u0111\u1ed9ng ph\u00e1t tri\u1ec3n to\u00e0n di\u1ec7n v\u00e0 linh ho\u1ea1t h\u01a1n.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, l\u1ef1c c\u1ea3n t\u1eeb kh\u00f4ng kh\u00ed c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng. D\u00f9 m\u1eaft th\u01b0\u1eddng kh\u00f3 nh\u1eadn th\u1ea5y, nh\u01b0ng khi di chuy\u1ec3n ngo\u00e0i tr\u1eddi, c\u01a1 th\u1ec3 ph\u1ea3i t\u1ed1n th\u00eam n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 th\u1eafng \u0111\u01b0\u1ee3c s\u1ee9c c\u1ea3n c\u1ee7a gi\u00f3. C\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 sinh h\u1ecdc v\u1eadn \u0111\u1ed9ng cho th\u1ea5y vi\u1ec7c \u0111i b\u1ed9 ngo\u00e0i tr\u1eddi c\u00f3 th\u1ec3 gi\u00fap ti\u00eau th\u1ee5 th\u00eam t\u1eeb 2% \u0111\u1ebfn 5% calo <\/a>so v\u1edbi vi\u1ec7c \u0111i b\u1ed9 tr\u00ean m\u00e1y v\u1edbi c\u00f9ng m\u1ed9t m\u1ee9c t\u1ed1c \u0111\u1ed9.<\/p>\n
Vi\u1ec7c luy\u1ec7n t\u1eadp trong kh\u00f4ng gian m\u1edf c\u00f2n c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u1ea3m n\u1ed3ng \u0111\u1ed9 cortisol, m\u1ed9t lo\u1ea1i hormone g\u00e2y c\u0103ng th\u1eb3ng. Khi n\u1ed3ng \u0111\u1ed9 n\u00e0y \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t \u1edf m\u1ee9c th\u1ea5p, qu\u00e1 tr\u00ecnh \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba, \u0111\u1eb7c bi\u1ec7t l\u00e0 m\u1ee1 v\u00f9ng b\u1ee5ng, s\u1ebd di\u1ec5n ra thu\u1eadn l\u1ee3i v\u00e0 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n
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\n $\"\u0110i$ \n <\/div>
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\u0110i b\u1ed9 ngo\u00e0i tr\u1eddi c\u00f3 th\u1ec3 gi\u00fap ti\u00eau th\u1ee5 th\u00eam calo so v\u1edbi vi\u1ec7c \u0111i b\u1ed9 tr\u00ean m\u00e1y v\u1edbi c\u00f9ng m\u1ed9t m\u1ee9c t\u1ed1c \u0111\u1ed9.<\/p>\n<\/figcaption><\/figure>\n
2. \u0110i b\u1ed9 tr\u00ean m\u00e1y<\/h2>\n
Ng\u01b0\u1ee3c l\u1ea1i v\u1edbi s\u1ef1 t\u1ef1 do c\u1ee7a m\u00f4i tr\u01b0\u1eddng b\u00ean ngo\u00e0i, m\u00e1y ch\u1ea1y b\u1ed9 <\/a>cung c\u1ea5p m\u1ed9t m\u00f4i tr\u01b0\u1eddng luy\u1ec7n t\u1eadp c\u00f3 ki\u1ec3m so\u00e1t, gi\u00fap ng\u01b0\u1eddi d\u00f9ng \u0111\u1ecbnh l\u01b0\u1ee3ng b\u00e0i t\u1eadp m\u1ed9t c\u00e1ch khoa h\u1ecdc.<\/p>\n
\u01afu th\u1ebf l\u1edbn nh\u1ea5t c\u1ee7a m\u00e1y ch\u1ea1y b\u1ed9 l\u00e0 kh\u1ea3 n\u0103ng duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh. Ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 thi\u1ebft l\u1eadp ch\u00ednh x\u00e1c c\u00e1c th\u00f4ng s\u1ed1 v\u1ec1 t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ed9 d\u1ed1c theo l\u1ed9 tr\u00ecnh \u0111\u1ecbnh s\u1eb5n. \u0110i\u1ec1u n\u00e0y c\u1ef1c k\u1ef3 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ng\u1eaft qu\u00e3ng ho\u1eb7c c\u1ea7n duy tr\u00ec nh\u1ecbp tim \u1edf v\u00f9ng chuy\u1ec3n h\u00f3a m\u1ee1<\/a> t\u1ed1i \u01b0u. S\u1ef1 \u1ed5n \u0111\u1ecbnh n\u00e0y kh\u00f3 c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c khi \u0111i b\u1ed9 ngo\u00e0i tr\u1eddi do nh\u1eefng y\u1ebfu t\u1ed1 gi\u00e1n \u0111o\u1ea1n nh\u01b0 \u0111\u00e8n giao th\u00f4ng hay m\u1eadt \u0111\u1ed9 ng\u01b0\u1eddi qua l\u1ea1i.<\/p>\n
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Th\u1eddi gian t\u1ed1t nh\u1ea5t c\u1ea7n ch\u1ea1y tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 \u0111\u1ec3 gi\u1ea3m c\u00e2n<\/a><\/h4>\n<\/li>\n<\/ul><\/div>\n<\/div>\n
D\u01b0\u1edbi g\u00f3c \u0111\u1ed9 b\u1ea3o v\u1ec7 x\u01b0\u01a1ng kh\u1edbp, m\u00e1y ch\u1ea1y b\u1ed9 hi\u1ec7n \u0111\u1ea1i th\u01b0\u1eddng \u0111\u01b0\u1ee3c trang b\u1ecb h\u1ec7 th\u1ed1ng gi\u1ea3m ch\u1ea5n d\u01b0\u1edbi th\u1ea3m ch\u1ea1y. L\u1edbp \u0111\u1ec7m n\u00e0y c\u00f3 vai tr\u00f2 h\u1ea5p th\u1ee5 ph\u1ea3n l\u1ef1c t\u1eeb m\u1eb7t \u0111\u1ea5t, gi\u00fap gi\u1ea3m t\u1ea3i \u00e1p l\u1ef1c tr\u1ef1c ti\u1ebfp l\u00ean kh\u1edbp g\u1ed1i v\u00e0 c\u1ed9t s\u1ed1ng. \u0110\u00e2y l\u00e0 l\u1ef1a ch\u1ecdn t\u1ed1i \u01b0u cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 c\u00e2n n\u1eb7ng l\u1edbn, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi \u0111ang trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i sau ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n
H\u01a1n n\u1eefa, vi\u1ec7c s\u1eed d\u1ee5ng m\u00e1y t\u1eadp gi\u00fap duy tr\u00ec t\u00ednh k\u1ef7 lu\u1eadt trong t\u1eadp luy\u1ec7n. Ng\u01b0\u1eddi t\u1eadp s\u1ebd kh\u00f4ng b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi c\u00e1c y\u1ebfu t\u1ed1 b\u1ea5t l\u1ee3i c\u1ee7a th\u1eddi ti\u1ebft nh\u01b0 m\u01b0a b\u00e3o, n\u1eafng g\u1eaft hay t\u00ecnh tr\u1ea1ng \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed t\u1ea1i c\u00e1c \u0111\u00f4 th\u1ecb l\u1edbn. S\u1ef1 \u0111\u1ec1u \u0111\u1eb7n ch\u00ednh l\u00e0 ch\u00eca kh\u00f3a then ch\u1ed1t \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n b\u1ec1n b\u1ec9.<\/p>\n
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\n $\"\u0110i$ \n <\/div>
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M\u00e1y ch\u1ea1y b\u1ed9 hi\u1ec7n \u0111\u1ea1i th\u01b0\u1eddng \u0111\u01b0\u1ee3c trang b\u1ecb h\u1ec7 th\u1ed1ng gi\u1ea3m ch\u1ea5n d\u01b0\u1edbi th\u1ea3m ch\u1ea1y.<\/p>\n<\/figcaption><\/figure>\n
3. C\u00e1ch l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p<\/h2>\n
T\u1eeb c\u00e1c ph\u00e2n t\u00edch tr\u00ean, vi\u1ec7c l\u1ef1a ch\u1ecdn gi\u1eefa hai ph\u01b0\u01a1ng ph\u00e1p n\u00e0y n\u00ean c\u0103n c\u1ee9 v\u00e0o \u0111i\u1ec1u ki\u1ec7n th\u1ef1c t\u1ebf v\u00e0 m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n c\u1ee7a m\u1ed7i ng\u01b0\u1eddi.<\/p>\n
L\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 khi \u0111i b\u1ed9 ngo\u00e0i tr\u1eddi th\u01b0\u1eddng cao h\u01a1n nh\u1edd s\u1ef1 t\u00e1c \u0111\u1ed9ng c\u1ee7a \u0111\u1ecba h\u00ecnh v\u00e0 s\u1ee9c c\u1ea3n kh\u00f4ng kh\u00ed. Tuy nhi\u00ean, m\u00e1y ch\u1ea1y b\u1ed9 l\u1ea1i mang \u0111\u1ebfn s\u1ef1 an to\u00e0n cao h\u01a1n cho h\u1ec7 th\u1ed1ng x\u01b0\u01a1ng kh\u1edbp nh\u1edd c\u1ea5u tr\u00fac b\u1ec1 m\u1eb7t c\u00f3 \u0111\u1ed9 \u0111\u00e0n h\u1ed3i. V\u1ec1 m\u1eb7t c\u1ea3m x\u00fac, kh\u00f4ng gian b\u00ean ngo\u00e0i gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng t\u1ed1t h\u01a1n, trong khi m\u00e1y t\u1eadp l\u1ea1i v\u01b0\u1ee3t tr\u1ed9i v\u1ec1 t\u00ednh ch\u1ee7 \u0111\u1ed9ng v\u00e0 kh\u1ea3 n\u0103ng theo d\u00f5i d\u1eef li\u1ec7u s\u1ee9c kh\u1ecfe theo th\u1eddi gian th\u1ef1c.<\/p>\n
\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang g\u1eb7p c\u0103ng th\u1eb3ng v\u00e0 mu\u1ed1n k\u1ebft h\u1ee3p t\u1eadp luy\u1ec7n v\u1edbi th\u01b0 gi\u00e3n tinh th\u1ea7n, \u0111i b\u1ed9 t\u1ea1i c\u00e1c khu v\u1ef1c c\u00f3 nhi\u1ec1u c\u00e2y xanh l\u00e0 l\u1ef1a ch\u1ecdn \u01b0u ti\u00ean. Ng\u01b0\u1ee3c l\u1ea1i, nh\u1eefng c\u00e1 nh\u00e2n c\u1ea7n m\u1ed9t l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n kh\u1eaft khe v\u1edbi c\u00e1c con s\u1ed1 c\u1ee5 th\u1ec3, ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi s\u1ed1ng t\u1ea1i khu v\u1ef1c c\u00f3 m\u1eadt \u0111\u1ed9 giao th\u00f4ng d\u00e0y \u0111\u1eb7c, n\u00ean \u01b0u ti\u00ean vi\u1ec7c luy\u1ec7n t\u1eadp trong nh\u00e0 v\u1edbi m\u00e1y.<\/p>\n
M\u1ed9t l\u01b0u \u00fd k\u1ef9 thu\u1eadt quan tr\u1ecdng d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi s\u1eed d\u1ee5ng m\u00e1y ch\u1ea1y b\u1ed9 l\u00e0 n\u00ean \u0111i\u1ec1u ch\u1ec9nh \u0111\u1ed9 d\u1ed1c c\u1ee7a m\u00e1y \u1edf m\u1ee9c t\u1eeb 1% \u0111\u1ebfn 1,5%. Vi\u1ec7c n\u00e0y nh\u1eb1m m\u00f4 ph\u1ecfng l\u1ea1i m\u1ed9t c\u00e1ch t\u01b0\u01a1ng \u0111\u1ed1i s\u1ee9c c\u1ea3n c\u1ee7a m\u00f4i tr\u01b0\u1eddng th\u1ef1c t\u1ebf, gi\u00fap m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng tr\u1edf n\u00ean c\u00e2n b\u1eb1ng h\u01a1n so v\u1edbi khi \u0111i b\u1ed9 ngo\u00e0i tr\u1eddi.<\/p>\n
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Kh\u00f4ng c\u00f3 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n n\u00e0o l\u00e0 \u01b0u vi\u1ec7t ho\u00e0n to\u00e0n. S\u1ef1 k\u1ebft h\u1ee3p linh ho\u1ea1t gi\u1eefa hai h\u00ecnh th\u1ee9c n\u00e0y s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 cao nh\u1ea5t. B\u1ea1n c\u00f3 th\u1ec3 d\u00e0nh nh\u1eefng ng\u00e0y cu\u1ed1i tu\u1ea7n \u0111\u1ec3 \u0111i b\u1ed9 th\u01b0 gi\u00e3n ngo\u00e0i tr\u1eddi v\u00e0 duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n tr\u00ean m\u00e1y v\u00e0o c\u00e1c ng\u00e0y trong tu\u1ea7n.<\/p>\n
\u0110i\u1ec1u quan tr\u1ecdng nh\u1ea5t l\u00e0 s\u1ef1 ki\u00ean tr\u00ec v\u00e0 l\u1eafng nghe ph\u1ea3n \u1ee9ng c\u1ee7a c\u01a1 th\u1ec3 \u0111\u1ec3 c\u00f3 nh\u1eefng \u0111i\u1ec1u ch\u1ec9nh k\u1ecbp th\u1eddi cho h\u00e0nh tr\u00ecnh c\u1ea3i thi\u1ec7n v\u00f3c d\u00e1ng v\u00e0 s\u1ee9c kh\u1ecfe.<\/p>\n<\/p><\/div>\n<\/div>\n
\n $\"Kh\u00f4ng$ <\/a>Kh\u00f4ng c\u1ea7n ra c\u00f4ng vi\u00ean, c\u00f3 m\u1ed9t c\u00e1ch \u0111i b\u1ed9 ngay trong ph\u00f2ng kh\u00e1ch gi\u00fap gi\u1ea3m 2 kg trong 1 th\u00e1ng<\/a><\/p>\n
SK\u0110S – Th\u1eddi ti\u1ebft th\u1ea5t th\u01b0\u1eddng, kh\u00f3i b\u1ee5i \u0111\u00f4 th\u1ecb khi\u1ebfn k\u1ebf ho\u1ea1ch gi\u1ea3m c\u00e2n c\u1ee7a b\u1ea1n li\u00ean t\u1ee5c b\u1ecb tr\u00ec ho\u00e3n? \u0110\u1eebng \u0111\u1ec3 kh\u00f4ng gian ng\u0103n c\u1ea3n b\u01b0\u1edbc ch\u00e2n c\u1ee7a b\u1ea1n. Th\u1ef1c t\u1ebf, ch\u1ec9 ngay t\u1ea1i ph\u00f2ng kh\u00e1ch v\u00e0 m\u1ed9t l\u1ed9 tr\u00ecnh khoa h\u1ecdc, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 th\u1ed5i bay 2 kg m\u1ee1 th\u1eeba trong v\u00f2ng 1 th\u00e1ng.<\/p>\n<\/div>\n
M\u1eddi xem th\u00eam video \u0111\u01b0\u1ee3c quan t\u00e2m:<\/b><\/p>\n
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N\u00ean \u0111i b\u1ed9 bao nhi\u00eau km m\u1ed7i ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u1ecfe \u0111\u1eb9p?<\/p>\n<\/p><\/div>\n<\/div>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
1. \u0110i b\u1ed9 ngo\u00e0i tr\u1eddi N\u1ed9i dung 1. \u0110i b\u1ed9 ngo\u00e0i tr\u1eddi 2. \u0110i b\u1ed9 tr\u00ean m\u00e1y 3. C\u00e1ch l\u1ef1a ch\u1ecdn ph\u00f9 h\u1ee3p \u0110i b\u1ed9 trong m\u00f4i tr\u01b0\u1eddng t\u1ef1 nhi\u00ean nh\u01b0 c\u00f4ng vi\u00ean ho\u1eb7c c\u00e1c tuy\u1ebfn ph\u1ed1 kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng \u0111\u01a1n thu\u1ea7n m\u00e0 c\u00f2n l\u00e0 qu\u00e1 tr\u00ecnh c\u01a1 th\u1ec3 ph\u1ea3i […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1745","post","type-post","status-publish","format-standard","hentry","category-me-va-be"],"_links":{"self":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1745","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=1745"}],"version-history":[{"count":0,"href":"http:\/\/ytevn.com\/index.php?rest_route=\/wp\/v2\/posts\/1745\/revisions"}],"wp:attachment":[{"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1745"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ytevn.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}