\u0110\u1ec3 duy tr\u00ec gi\u1ea5c ng\u1ee7 ngon, c\u1ea7n t\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang v\u00e0 \u0111\u1ee7, h\u1ea1n ch\u1ebf d\u00f9ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed, kh\u00f4ng u\u1ed1ng c\u00e0 ph\u00ea l\u00fac chi\u1ec1u t\u1ed1i, ng\u1ee7 \u0111\u00fang t\u01b0 th\u1ebf, kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i.<\/p>\n

Theo b\u00e1c s\u0129 L\u00ea Th\u1ecb Th\u00fay H\u1eb1ng, B\u1ec7nh vi\u1ec7n \u0110\u1ea1i h\u1ecdc Y D\u01b0\u1ee3c TP HCM – C\u01a1 s\u1edf 3, ng\u1ee7 l\u00e0 nhu c\u1ea7u thi\u1ebft y\u1ebfu c\u1ee7a con ng\u01b0\u1eddi. Ng\u1ee7 \u0111\u1ee7 th\u1eddi gian v\u00e0 gi\u1ea5c ng\u1ee7 s\u00e2u s\u1ebd l\u00e0m tinh th\u1ea7n tho\u1ea3i m\u00e1i, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 ch\u00fang ta c\u00f3 m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c ho\u1eb7c h\u1ecdc t\u1eadp hi\u1ec7u qu\u1ea3. M\u1ea5t ng\u1ee7 s\u1ebd l\u00e0m con ng\u01b0\u1eddi tr\u1edf n\u00ean m\u1ec7t m\u1ecfi, c\u00e1u g\u1eaft, b\u1ef1c b\u1ed9i, l\u00e0m vi\u1ec7c k\u00e9m hi\u1ec7u qu\u1ea3, h\u1ecdc h\u00e0nh k\u00e9m t\u1eadp trung.<\/p>\n

Theo b\u00e1c s\u0129 L\u00ea Th\u1ecb Th\u00fay H\u1eb1ng, B\u1ec7nh vi\u1ec7n \u0110\u1ea1i h\u1ecdc Y D\u01b0\u1ee3c TP HCM – C\u01a1 s\u1edf 3, v\u1ec7 sinh gi\u1ea5c ng\u1ee7 r\u1ea5t quan tr\u1ecdng, gi\u00fap ch\u00fang ta c\u00f3 gi\u1ea5c ng\u1ee7 t\u1ed1t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 th\u00f3i quen c\u1ea7n l\u01b0u \u00fd, theo b\u00e1c s\u0129 H\u1eb1ng.<\/p>\n

T\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang gi\u1edd v\u00e0 \u0111\u1ee7 gi\u1ea5c<\/strong><\/p>\n

Th\u00f3i quen th\u1ee9c khuya \u0111\u1ec3 l\u00e0m th\u00eam vi\u1ec7c ho\u1eb7c nghi\u1ec7n d\u00f9ng c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed s\u1ebd l\u00e0m thay \u0111\u1ed5i th\u1eddi gian sinh l\u00fd c\u1ee7a gi\u1ea5c ng\u1ee7 khi\u1ebfn ch\u00fang ta m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u1edf Anh v\u1edbi 103.710 ng\u01b0\u1eddi \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Tim m\u1ea1ch ch\u00e2u \u00c2u cho th\u1ea5y th\u1eddi gian t\u1ed1t nh\u1ea5t \u0111\u1ec3 \u0111i ng\u1ee7 l\u00e0 22h. H\u01a1n n\u1eefa, kho\u1ea3ng th\u1eddi gian 21-23h l\u00e0 th\u1eddi \u0111i\u1ec3m b\u00e0i \u0111\u1ed9c c\u1ee7a c\u01a1 th\u1ec3, l\u00fac n\u00e0y t\u1ed1t nh\u1ea5t n\u00ean n\u1eb1m nghe nh\u1ea1c trong kh\u00f4ng gian y\u00ean t\u0129nh \u0111\u1ec3 gi\u00fap c\u01a1 th\u1ec3 d\u1ec5 \u0111i s\u00e2u v\u00e0o gi\u1ea5c ng\u1ee7.<\/p>\n

Do \u0111\u00f3, h\u00e3y \u0111\u1eb7t gi\u1edd \u0111i ng\u1ee7 r\u1ed3i l\u1eb7p \u0111i l\u1eb7p l\u1ea1i th\u00f3i quen n\u00e0y trong nhi\u1ec1u ng\u00e0y, sau \u0111\u00f3 c\u01a1 th\u1ec3 s\u1ebd t\u1ef1 th\u1ea5y m\u1ec7t v\u00e0 bi\u1ebft khi n\u00e0o c\u1ea7n ngh\u1ec9. L\u00fac \u0111\u00f3 \u0111i ng\u1ee7 t\u1ea1o th\u00e0nh ph\u1ea3n x\u1ea1 c\u00f3 \u0111i\u1ec1u ki\u1ec7n v\u00e0 b\u1ea1n kh\u00f3 c\u00f3 th\u1ec3 ch\u1ed1ng c\u1ef1 l\u1ea1i c\u01a1n bu\u1ed3n ng\u1ee7.<\/p>\n

H\u1ea1n ch\u1ebf d\u00f9ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed<\/strong><\/p>\n

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\u00c1nh s\u00e1ng t\u1eeb c\u00e1c thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed ph\u00e1t ra s\u1ebd l\u00e0m gi\u00e1n \u0111o\u1ea1n nh\u1ecbp sinh h\u1ecdc t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, khi\u1ebfn cho \u0111\u1ea7u \u00f3c duy tr\u00ec tr\u1ea1ng th\u00e1i t\u1ec9nh t\u00e1o v\u00e0 ng\u0103n c\u1ea3n gi\u1ea5c ng\u1ee7 t\u00ecm \u0111\u1ebfn. Do \u0111\u00f3 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 s\u1ebd b\u1ecb suy gi\u1ea3m.<\/p>\n
N\u1ebfu b\u1ea1n c\u00f3 th\u00f3i quen \u0111\u1ecdc s\u00e1ch tr\u01b0\u1edbc khi ng\u1ee7 th\u00ec n\u00ean \u0111\u1ecdc s\u00e1ch gi\u1ea5y thay v\u00ec thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed c\u00f3 kh\u1ea3 n\u0103ng ph\u00e1t ra \u00e1nh s\u00e1ng xanh. Khi \u0111\u1ecdc s\u00e1ch tr\u00ean m\u00e0n h\u00ecnh, b\u1ea1n s\u1ebd kh\u00f3 ng\u1ee7 h\u01a1n v\u00e0 m\u1ee9c \u0111\u1ed9 hormone melatonin s\u1ea3n sinh ra th\u1ea5p h\u01a1n, khi\u1ebfn cho gi\u1ea5c ng\u1ee7 kh\u00f4ng s\u00e2u.<\/p>\n<\/div>\n
Kh\u00f4ng u\u1ed1ng c\u00e0 ph\u00ea v\u00e0o chi\u1ec1u t\u1ed1i v\u00e0 kh\u00f4ng u\u1ed1ng n\u01b0\u1edbc nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7<\/strong><\/p>\n
C\u00e0 ph\u00ea l\u00e0 th\u1ee9c u\u1ed1ng quen thu\u1ed9c c\u1ee7a ng\u01b0\u1eddi Vi\u1ec7t Nam. Nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng u\u1ed1ng c\u00e0 ph\u00ea v\u00e0o \u0111\u1ea7u bu\u1ed5i chi\u1ec1u \u0111\u1ec3 t\u1ec9nh t\u00e1o h\u01a1n, t\u1eadp trung h\u01a1n \u0111\u1ec3 gi\u1ea3i quy\u1ebft kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c c\u00f2n l\u1ea1i trong ng\u00e0y. Tuy nhi\u00ean, u\u1ed1ng c\u00e0 ph\u00ea mu\u1ed9n, \u0111\u1ebfn t\u1ed1i l\u01b0\u1ee3ng caffeine v\u1eabn c\u00f2n lu\u00e2n chuy\u1ec3n trong c\u01a1 th\u1ec3, khi\u1ebfn \u0111\u1ea7u \u00f3c kh\u00f4ng th\u1ec3 th\u01b0 gi\u00e3n \u0111\u1ec3 ng\u1ee7 \u0111\u01b0\u1ee3c.<\/p>\n
B\u00ean c\u1ea1nh \u0111\u00f3, u\u1ed1ng n\u01b0\u1edbc nhi\u1ec1u tr\u01b0\u1edbc khi ng\u1ee7 s\u1ebd l\u00e0m t\u0103ng s\u1ed1 l\u1ea7n ti\u1ec3u \u0111\u00eam khi\u1ebfn b\u1ea1n quay tr\u1edf l\u1ea1i gi\u1ea5c ng\u1ee7 kh\u00f3 kh\u0103n. V\u00ec v\u1eady n\u1ebfu qu\u00e1 kh\u00e1t, b\u1ea1n n\u00ean u\u1ed1ng v\u00e0i ng\u1ee5m n\u01b0\u1edbc nh\u1ecf v\u00e0 ch\u00fa \u00fd u\u1ed1ng n\u01b0\u1edbc \u0111\u1ee7 2 l\u00edt n\u01b0\u1edbc v\u00e0o ban ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb kh\u00f4 kh\u00e1t v\u00e0o ban \u0111\u00eam.<\/p>\n
Ch\u1ecdn t\u01b0 th\u1ebf ng\u1ee7 \u0111\u00fang<\/strong><\/p>\n
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N\u1eb1m ng\u1eeda<\/em><\/p>\n
N\u1eb1m ng\u1eeda khi ng\u1ee7 l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 gi\u1ea3m ch\u1ee9ng m\u1ea5t ng\u1ee7 v\u00ec l\u00fac n\u00e0y c\u1ea3 \u0111\u1ea7u, c\u1ed5 v\u00e0 c\u1ed9t s\u1ed1ng \u0111\u01b0\u1ee3c ngh\u1ec9 \u1edf t\u01b0 th\u1ebf trung l\u1eadp. V\u1edbi t\u01b0 th\u1ebf n\u00e0y, c\u01a1 th\u1ec3 n\u1eb1m ng\u1eeda, ch\u00e2n m\u1edf r\u1ed9ng sang hai b\u00ean, c\u00e1nh tay c\u00f3 th\u1ec3 \u0111\u1eb7t tho\u1ea3i m\u00e1i \u1edf nhi\u1ec1u v\u1ecb tr\u00ed, l\u01b0ng \u0111\u01b0\u1ee3c gi\u1eef th\u1eb3ng, gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1ed9t s\u1ed1ng, \u0111\u1ed3ng th\u1eddi ng\u0103n c\u1ea3n \u0111\u01b0\u1ee3c ch\u1ee9ng tr\u00e0o ng\u01b0\u1ee3c d\u1ea1 d\u00e0y.<\/p>\n
B\u1ea1n n\u00ean \u0111\u1eb7t m\u1ed9t g\u1ed1i l\u1edbn k\u00ea d\u01b0\u1edbi \u0111\u1ea7u g\u1ed1i \u0111\u1ec3 t\u1ea1o \u0111\u01b0\u1eddng cong t\u1ef1 nhi\u00ean d\u01b0\u1edbi l\u01b0ng.<\/p>\n<\/div>\n<\/div>\n
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N\u1eb1m nghi\u00eang<\/em><\/p>\n
C\u00f3 3 t\u01b0 th\u1ebf l\u00e0 n\u1eb1m nghi\u00eang b\u00ean tr\u00e1i, n\u1eb1m nghi\u00eang b\u00ean ph\u1ea3i, n\u1eb1m nghi\u00eang ki\u1ec3u thai nhi.<\/p>\n
V\u1edbi t\u01b0 th\u1ebf n\u1eb1m nghi\u00eang, ph\u1ea7n vai v\u00e0 c\u00e1nh tay ph\u00eda d\u01b0\u1edbi s\u1ebd ch\u1ecbu \u00e1p l\u1ef1c, ch\u00e2n h\u01a1i cong x\u1ebfp ch\u1ed3ng l\u00ean nhau. Ng\u1ee7 v\u1edbi t\u01b0 th\u1ebf n\u00e0y, t\u00ecnh tr\u1ea1ng ng\u1ee7 ng\u00e1y s\u1ebd \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n v\u00e0 ng\u0103n c\u1ea3n \u0111\u01b0\u1ee3c ch\u1ee9ng \u1ee3 n\u00f3ng. \u0110\u00e2y l\u00e0 t\u01b0 th\u1ebf ng\u1ee7 h\u1ed7 tr\u1ee3 t\u1ed1t nh\u1ea5t cho \u0111\u01b0\u1eddng cong t\u1ef1 nhi\u00ean c\u1ee7a c\u1ed9t s\u1ed1ng.<\/p>\n
Khi ng\u1ee7 n\u1eb1m nghi\u00eang, b\u1ea1n n\u00ean s\u1eed d\u1ee5ng g\u1ed1i d\u00e0y h\u1ed7 tr\u1ee3 d\u01b0\u1edbi c\u1ed5.<\/p>\n
Kh\u00f4ng n\u00ean n\u1eb1m s\u1ea5p<\/em><\/p>\n<\/div>\n<\/div>\n
\u1ede t\u01b0 th\u1ebf n\u1eb1m s\u1ea5p, b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i l\u00fac \u0111\u1ea7u, nh\u01b0ng tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 s\u1ebd g\u00e2y \u00e1p l\u1ef1c l\u00ean c\u00e1c c\u01a1 quan n\u1ed9i t\u1ea1ng v\u00e0 c\u00e1c c\u01a1 g\u00e2y t\u00ea b\u00ec ch\u00e2n tay.<\/p>\n
Kh\u00f4ng nh\u1eefng th\u1ec3, n\u1eb1m s\u1ea5p khi\u1ebfn c\u1ed9t s\u1ed1ng kh\u00f3 gi\u1eef \u0111\u01b0\u1ee3c v\u1ecb tr\u00ed trung l\u1eadp, d\u1ec5 g\u00e2y v\u1eb9o c\u1ed5, \u0111au l\u01b0ng do m\u1eb7t ph\u1ea3i nghi\u00eang sang m\u1ed9t b\u00ean trong th\u1eddi gian d\u00e0i.<\/p>\n
Kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i<\/strong><\/p>\n
B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng n\u1ebfn th\u01a1m hay tinh d\u1ea7u h\u01b0\u01a1ng hoa o\u1ea3i h\u01b0\u01a1ng, hoa nh\u00e0i, hoa c\u00fac… \u0111\u1ec3 gi\u00fap th\u01b0 gi\u00e3n th\u1ea7n kinh. Tinh th\u1ea7n d\u1ec5 ch\u1ecbu gi\u00fap gi\u1ea5c ng\u1ee7 ngon.<\/p>\n
Ngo\u00e0i ra, th\u01b0\u1eddng xuy\u00ean thay m\u1edbi v\u1ecf g\u1ed1i, ch\u0103n, ga gi\u01b0\u1eddng \u0111\u1ea3m b\u1ea3o v\u1ec7 sinh v\u00e0 gi\u00fap ng\u1ee7 ngon h\u01a1n. L\u01b0u \u00fd kh\u00f4ng n\u00ean d\u00f9ng c\u00e1c lo\u1ea1i n\u1ec7m m\u00fat qu\u00e1 l\u00fan ho\u1eb7c s\u1ea7n s\u00f9i loang l\u1ed5 g\u00e2y \u0111au l\u01b0ng v\u00e0 khi\u1ebfn b\u1ea1n ng\u1ee7 kh\u00f4ng ngon gi\u1ea5c.<\/p>\n
Kh\u00f4ng gian y\u00ean t\u0129nh c\u0169ng r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u00f3 m\u1ed9t gi\u1ea5c ng\u1ee7 s\u00e2u. Nh\u00e0 b\u1ea1n th\u01b0\u1eddng xuy\u00ean nhi\u1ec1u ti\u1ebfng \u1ed3n th\u00ec c\u00f3 th\u1ec3 xem x\u00e9t thay c\u00e1c c\u1eeda s\u1ed5 c\u00e1ch \u00e2m ho\u1eb7c \u0111\u1ed5i kh\u00f4ng gian s\u1ed1ng.<\/p>\n
T\u1eadp th\u1ec3 d\u1ee5c v\u00e0 d\u01b0\u1ee1ng sinh<\/strong><\/p>\n
T\u1eadp th\u1ec3 d\u1ee5c<\/em><\/p>\n
Tr\u01b0\u1edbc khi \u0111i ng\u1ee7 h\u00e3y t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 nh\u00e0ng trong kho\u1ea3ng 10 ph\u00fat, gi\u00fap gi\u1ea3i t\u1ecfa b\u1edbt nh\u1eefng n\u0103ng l\u01b0\u1ee3ng th\u1eeba v\u00e0 b\u1ea1n s\u1ebd kh\u00f4ng c\u1ea3m th\u1ea5y qu\u00e1 h\u01b0ng ph\u1ea5n \u0111\u1ec3 th\u1ee9c n\u1eefa.<\/p>\n
Thi\u1ec1n<\/em><\/p>\n
Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y gi\u00fap b\u1ea1n ngh\u1ec9 ng\u01a1i \u0111\u1ea7u \u00f3c v\u00e0 tr\u00e1nh c\u0103ng th\u1eb3ng. Tuy nhi\u00ean, \u0111\u1ec3 thi\u1ec1n \u0111\u00fang c\u00e1ch, b\u1ea1n c\u1ea7n ph\u1ea3i h\u1ecdc v\u00e0 luy\u1ec7n t\u1eadp nhi\u1ec1u.<\/p>\n
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D\u01b0\u1ee1ng sinh<\/em><\/p>\n
Y h\u1ecdc c\u1ed5 truy\u1ec1n v\u1edbi c\u00e1c b\u00e0i t\u1eadp d\u01b0\u1ee1ng sinh nh\u01b0 t\u1eadp th\u01b0 gi\u00e3n ho\u1eb7c th\u1edf 4 th\u1eddi gi\u00fap b\u1ea1n th\u1ea3 l\u1ecfng tinh th\u1ea7n, kh\u00ed huy\u1ebft l\u01b0u th\u00f4ng c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7.<\/p>\n<\/div>\n<\/div>\n
Ki\u1ec3m so\u00e1t \u0103n u\u1ed1ng<\/strong><\/p>\n
\u0102n qu\u00e1 nhi\u1ec1u, nh\u1ea5t l\u00e0 th\u1ee9c \u0103n nhi\u1ec1u d\u1ea7u m\u1ee1 v\u00e0 \u0111\u1ed3 ng\u1ecdt, v\u00e0o b\u1eefa chi\u1ec1u c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n \u0111\u1ea7y b\u1ee5ng v\u00e0 kh\u00f4ng c\u00f3 gi\u1ea5c ng\u1ee7 t\u1ed1t.<\/p>\n
B\u1ea1n n\u00ean \u0103n t\u1ed1i nh\u1eb9 nh\u00e0ng v\u00e0 t\u1ed1t nh\u1ea5t tr\u01b0\u1edbc khi ng\u1ee7 \u00edt nh\u1ea5t 3-4 gi\u1edd \u0111\u1ec3 tr\u00e1nh \u0111\u1ea7y b\u1ee5ng, kh\u00f3 ti\u00eau g\u00e2y m\u1ea5t ng\u1ee7, th\u1eadm ch\u00ed l\u00e2u d\u00e0i \u1ea3nh h\u01b0\u1edfng d\u1ea1 d\u00e0y.<\/p>\n
Tr\u00e1nh u\u1ed1ng bia r\u01b0\u1ee3u ho\u1eb7c c\u00e0 ph\u00ea ngay tr\u01b0\u1edbc khi ng\u1ee7 v\u00ec ch\u00fang g\u00e2y h\u01b0ng ph\u1ea5n l\u00e0m r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7.<\/p>\n
Trong tr\u01b0\u1eddng h\u1ee3p c\u00e1c bi\u1ec7n ph\u00e1p tr\u00ean kh\u00f4ng l\u00e0m cho b\u1ea1n d\u1ec5 ng\u1ee7 h\u01a1n hay m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i, m\u1ea5t ng\u1ee7 sau stress ho\u1eb7c sau m\u1ed9t s\u1ef1 c\u1ed1 b\u1ea5t ng\u1edd, h\u00e3y \u0111\u1ebfn b\u1ec7nh vi\u1ec7n kh\u00e1m v\u00e0 \u0111i\u1ec1u tr\u1ecb th\u00edch h\u1ee3p.<\/p>\n
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\u0110\u1ec3 duy tr\u00ec gi\u1ea5c ng\u1ee7 ngon, c\u1ea7n t\u1ea1o th\u00f3i quen ng\u1ee7 \u0111\u00fang v\u00e0 \u0111\u1ee7, h\u1ea1n ch\u1ebf d\u00f9ng thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed, kh\u00f4ng u\u1ed1ng c\u00e0 ph\u00ea l\u00fac chi\u1ec1u t\u1ed1i, ng\u1ee7 \u0111\u00fang t\u01b0 th\u1ebf, kh\u00f4ng gian ng\u1ee7 tho\u1ea3i m\u00e1i. Theo b\u00e1c s\u0129 L\u00ea Th\u1ecb Th\u00fay H\u1eb1ng, B\u1ec7nh vi\u1ec7n \u0110\u1ea1i h\u1ecdc Y D\u01b0\u1ee3c TP HCM – C\u01a1 s\u1edf […]<\/p>","protected":false},"author":1,"featured_media":327,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc"],"_links":{"self":[{"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/posts\/326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/comments?post=326"}],"version-history":[{"count":1,"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/posts\/326\/revisions"}],"predecessor-version":[{"id":328,"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/posts\/326\/revisions\/328"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/media\/327"}],"wp:attachment":[{"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/media?parent=326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/categories?post=326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dona.wpdev.asia\/en\/wp-json\/wp\/v2\/tags?post=326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}