{"id":5712,"date":"2025-02-18T11:51:50","date_gmt":"2025-02-18T04:51:50","guid":{"rendered":"https:\/\/blog.coolmate.me\/goi-y-thuc-don-giam-can-cho-nguoi-60kg-an-toan-lanh-manh-va-hieu-qua-5046-5712"},"modified":"2026-01-07T16:08:46","modified_gmt":"2026-01-07T09:08:46","slug":"goi-y-thuc-don-giam-can-cho-nguoi-60kg-an-toan-lanh-manh-va-hieu-qua-5046","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/goi-y-thuc-don-giam-can-cho-nguoi-60kg-an-toan-lanh-manh-va-hieu-qua-5046","title":{"rendered":"G\u1ee3i \u00fd th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n cho ng\u01b0\u1eddi 60kg an to\u00e0n, l\u00e0nh m\u1ea1nh"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\">Gi\u1ea3m c\u00e2n l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh \u0111\u1ea7y th\u00e1ch th\u1ee9c, \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u00fang \u0111\u1eafn. Nhi\u1ec1u ng\u01b0\u1eddi \u0111\u1eb7t m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n nh\u01b0ng l\u1ea1i m\u1eafc ph\u1ea3i nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn khi\u1ebfn c\u00e2n n\u1eb7ng kh\u00f4ng nh\u1eefng kh\u00f4ng gi\u1ea3m m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe. N\u1ebfu b\u1ea1n \u0111ang \u1edf m\u1ee9c 60kg v\u00e0 mu\u1ed1n gi\u1ea3m c\u00e2n an to\u00e0n, b\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 nguy\u00ean t\u1eafc c\u1ed1t l\u00f5i c\u1ee7a vi\u1ec7c \u0103n u\u1ed1ng khoa h\u1ecdc. \u0110\u1ed3ng th\u1eddi cung c\u1ea5p m\u1ed9t th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n c\u1ee5 th\u1ec3 trong 7 ng\u00e0y.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">H\u00e3y c\u00f9ng <strong><a href=\"https:\/\/www.coolmate.me\/\">Coolmate<\/a><\/strong> kh\u00e1m ph\u00e1 nh\u1eefng sai l\u1ea7m c\u1ea7n tr\u00e1nh, c\u00f4ng th\u1ee9c x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n h\u1ee3p l\u00fd v\u00e0 k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng chi ti\u1ebft \u0111\u1ec3 gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u00f3c d\u00e1ng mong mu\u1ed1n nh\u00e9!<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">5 sai l\u1ea7m khi\u1ebfn b\u1ea1n gi\u1ea3m c\u00e2n m\u00e3i kh\u00f4ng th\u00e0nh c\u00f4ng<\/h2>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1. \u0102n qu\u00e1 \u00edt calo<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Nhi\u1ec1u ng\u01b0\u1eddi ngh\u0129 r\u1eb1ng c\u1eaft gi\u1ea3m calo t\u1ed1i \u0111a s\u1ebd gi\u00fap gi\u1ea3m c\u00e2n nhanh h\u01a1n. Tuy nhi\u00ean, khi b\u1ea1n \u0103n qu\u00e1 \u00edt, c\u01a1 th\u1ec3 s\u1ebd r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i &#8220;b\u1ea3o t\u1ed3n n\u0103ng l\u01b0\u1ee3ng&#8221;, l\u00e0m gi\u1ea3m t\u1ed1c \u0111\u1ed9 trao \u0111\u1ed5i ch\u1ea5t. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 khi\u1ebfn b\u1ea1n m\u1ea5t c\u01a1 b\u1eafp m\u00e0 c\u00f2n l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/thuc-don-giam-can-cho-nguoi-60kg.jpg\" alt=\"Sai l\u1ea7m ph\u1ed5 bi\u1ebfn khi gi\u1ea3m c\u00e2n \u0111\u00f3 l\u00e0 \u0103n qu\u00e1 \u00edt calo\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>Sai l\u1ea7m ph\u1ed5 bi\u1ebfn khi gi\u1ea3m c\u00e2n \u0111\u00f3 l\u00e0 \u0103n qu\u00e1 \u00edt calo<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/huong-dan-cach-tinh-calo-cho-bua-an-don-gian-va-chinh-xac-4628\">H\u01b0\u1edbng d\u1eabn c\u00e1ch t\u00ednh calo cho b\u1eefa \u0103n \u0111\u01a1n gi\u1ea3n v\u00e0 ch\u00ednh x\u00e1c<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">2. Lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n ch\u1ea5t b\u00e9o<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Ch\u1ea5t b\u00e9o c\u00f3 vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec s\u1ee9c kh\u1ecfe v\u00e0 gi\u00fap h\u1ea5p thu vitamin tan trong d\u1ea7u (A, D, E, K). Lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n ch\u1ea5t b\u00e9o kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn l\u00e0n da m\u00e0 c\u00f2n g\u00e2y m\u1ea5t c\u00e2n b\u1eb1ng n\u1ed9i ti\u1ebft t\u1ed1, l\u00e0m c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">3. Ch\u1ec9 t\u1eadp cardio m\u00e0 b\u1ecf qua t\u1eadp s\u1ee9c m\u1ea1nh<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/cardio-la-gi-353\">Cardio<\/a> gi\u00fap \u0111\u1ed1t ch\u00e1y calo, nh\u01b0ng ch\u1ec9 t\u1eadp cardio s\u1ebd kh\u00f4ng t\u1ed1i \u01b0u h\u00f3a qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1. Vi\u1ec7c b\u1ed5 sung c\u00e1c b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh (t\u1eadp t\u1ea1, bodyweight) gi\u00fap t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp. T\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t, h\u1ed7 tr\u1ee3 \u0111\u1ed1t m\u1ee1 ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/thuc-don-giam-can-cho-nguoi-60kg_(2).png\" alt=\"H\u00e3y t\u1eadp \u0111a d\u1ea1ng c\u00e1c b\u00e0i t\u1eadp khi gi\u1ea3m c\u00e2n\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>H\u00e3y t\u1eadp \u0111a d\u1ea1ng c\u00e1c b\u00e0i t\u1eadp khi gi\u1ea3m c\u00e2n<\/em><\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">4. Thi\u1ebfu ki\u00ean nh\u1eabn<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Gi\u1ea3m c\u00e2n kh\u00f4ng th\u1ec3 di\u1ec5n ra trong m\u1ed9t s\u1edbm m\u1ed9t chi\u1ec1u. C\u00e2n n\u1eb7ng c\u00f3 th\u1ec3 dao \u0111\u1ed9ng do n\u01b0\u1edbc, c\u01a1 b\u1eafp v\u00e0 m\u1ee1. Quan tr\u1ecdng nh\u1ea5t l\u00e0 b\u1ea1n duy tr\u00ec th\u00f3i quen \u0103n u\u1ed1ng v\u00e0 luy\u1ec7n t\u1eadp l\u00e0nh m\u1ea1nh \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 b\u1ec1n v\u1eefng.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">5. Kh\u00f4ng theo d\u00f5i ti\u1ebfn tr\u00ecnh<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng theo d\u00f5i c\u00e2n n\u1eb7ng, s\u1ed1 \u0111o c\u01a1 th\u1ec3 ho\u1eb7c l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5, khi\u1ebfn vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch tr\u1edf n\u00ean kh\u00f3 kh\u0103n. H\u00e3y ghi l\u1ea1i th\u1ef1c ph\u1ea9m b\u1ea1n \u0103n m\u1ed7i ng\u00e0y v\u00e0 c\u00e2n n\u1eb7ng theo tu\u1ea7n \u0111\u1ec3 ki\u1ec3m so\u00e1t hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\">{{{infobox}}} Tham kh\u1ea3o ngay <a href=\"https:\/\/www.coolmate.me\/collection\/the-thao-chung-nu\" target=\"_blank\" rel=\"noopener\">qu\u1ea7n \u00e1o th\u1ec3 thao n\u1eef <\/a>n\u0103ng \u0111\u1ed9ng m\u1edbi \u0111\u01b0\u1ee3c ra m\u1eaft t\u1ea1i Coolmate:\u00a0 {{{\/infobox}}}<\/p>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67de34cc6ab7aa48e2351aee {{{\/productpreview_grid}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">C\u00f4ng th\u1ee9c v\u00e0ng x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n khoa h\u1ecdc cho ng\u01b0\u1eddi 60kg<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Khi x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n, b\u1ea1n kh\u00f4ng ch\u1ec9 c\u1ea7n c\u1eaft gi\u1ea3m calo m\u00e0 c\u00f2n ph\u1ea3i \u0111\u1ea3m b\u1ea3o ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng c\u00e2n b\u1eb1ng, \u0111\u1ea7y \u0111\u1ee7 d\u01b0\u1ee1ng ch\u1ea5t. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 ba b\u01b0\u1edbc quan tr\u1ecdng gi\u00fap b\u1ea1n thi\u1ebft l\u1eadp th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch khoa h\u1ecdc, hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n v\u1eefng.<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">1. T\u00ednh to\u00e1n l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft<\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">L\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 h\u00e0ng ng\u00e0y quy\u1ebft \u0111\u1ecbnh tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vi\u1ec7c b\u1ea1n c\u00f3 th\u1ec3 gi\u1ea3m c\u00e2n hay kh\u00f4ng. N\u1ebfu \u0103n \u00edt h\u01a1n l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5, b\u1ea1n s\u1ebd gi\u1ea3m c\u00e2n; ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu \u0103n nhi\u1ec1u h\u01a1n, b\u1ea1n s\u1ebd t\u0103ng c\u00e2n. \u0110\u1ec3 t\u00ednh to\u00e1n l\u01b0\u1ee3ng calo ph\u00f9 h\u1ee3p, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c Harris-Benedict ho\u1eb7c Mifflin-St Jeor.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00f4ng th\u1ee9c Harris-Benedict<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">Nam gi\u1edbi: BMR=(88.36+(13.4\u00d7c\u00e2n n\u1eb7ng kg)+(4.8\u00d7chi\u1ec1u cao cm)\u2212(5.7\u00d7tu\u1ed5i))<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">N\u1eef gi\u1edbi: BMR=(447.6+(9.2\u00d7c\u00e2n n\u1eb7ng kg)+(3.1\u00d7chi\u1ec1u cao cm)\u2212(4.3\u00d7tu\u1ed5i))<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>C\u00f4ng th\u1ee9c Mifflin-St Jeor (Ch\u00ednh x\u00e1c h\u01a1n):<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">Nam gi\u1edbi: BMR=(10\u00d7c\u00e2n n\u1eb7ng kg)+(6.25\u00d7chi\u1ec1u cao cm)\u2212(5\u00d7tu\u1ed5i)+5<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\">N\u1eef gi\u1edbi: BMR=(10\u00d7c\u00e2n n\u1eb7ng kg)+(6.25\u00d7chi\u1ec1u cao cm)\u2212(5\u00d7tu\u1ed5i)\u2212161<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/thuc-don-giam-can-cho-nguoi-60kg_(3).png\" alt=\"T\u00ednh BMR v\u00e0 TDEE \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>T\u00ednh BMR v\u00e0 TDEE \u0111\u1ec3 gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Sau khi t\u00ednh BMR, b\u1ea1n nh\u00e2n v\u1edbi h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng \u0111\u1ec3 t\u00ednh TDEE:<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u00cdt v\u1eadn \u0111\u1ed9ng (ng\u1ed3i nhi\u1ec1u, \u00edt t\u1eadp luy\u1ec7n): BMR \u00d7 1.2<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">V\u1eadn \u0111\u1ed9ng nh\u1eb9 (t\u1eadp luy\u1ec7n 1-3 bu\u1ed5i\/tu\u1ea7n): BMR \u00d7 1.375<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">V\u1eadn \u0111\u1ed9ng v\u1eeba (t\u1eadp luy\u1ec7n 4-5 bu\u1ed5i\/tu\u1ea7n): BMR \u00d7 1.55<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">V\u1eadn \u0111\u1ed9ng nhi\u1ec1u (t\u1eadp luy\u1ec7n 6-7 bu\u1ed5i\/tu\u1ea7n): BMR \u00d7 1.725<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ho\u1ea1t \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao (lao \u0111\u1ed9ng n\u1eb7ng, t\u1eadp luy\u1ec7n chuy\u00ean s\u00e2u): BMR \u00d7 1.9<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>V\u00ed d\u1ee5 t\u00ednh to\u00e1n TDEE cho n\u1eef 60kg, 165cm, 25 tu\u1ed5i, t\u1eadp luy\u1ec7n 3 bu\u1ed5i\/tu\u1ea7n:<\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">BMR = (10 \u00d7 60) + (6.25 \u00d7 165) &#8211; (5 \u00d7 25) &#8211; 161<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify; padding-left: 40px;\">= 600 + 1031.25 &#8211; 125 &#8211; 161<\/p>\n<p dir=\"ltr\" style=\"text-align: justify; padding-left: 40px;\">= 1345 kcal<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\">TDEE = 1345 \u00d7 1.375 = 1848 kcal<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">Nh\u01b0 v\u1eady, \u0111\u1ec3 gi\u1ea3m 0.5kg\/tu\u1ea7n th\u00ec b\u1ea1n ph\u1ea3i gi\u1ea3m 300-500 kcal\/ng\u00e0y. \u0110\u1ed3ng th\u1eddi, t\u1ed5ng calo h\u00e0ng ng\u00e0y n\u00ean \u1edf m\u1ee9c 1350 &#8211; 1550 kcal<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">2. X\u00e1c \u0111\u1ecbnh t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng<\/h3>\n<p dir=\"ltr\" style=\"text-align: center;\">Khi \u0111\u00e3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng calo c\u1ea7n ti\u00eau th\u1ee5, b\u01b0\u1edbc ti\u1ebfp theo l\u00e0 chia nh\u1ecf th\u00e0nh c\u00e1c nh\u00f3m d\u01b0\u1ee1ng ch\u1ea5t ch\u00ednh: protein, carbohydrate v\u00e0 ch\u1ea5t b\u00e9o.<br \/>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/thuc-don-giam-can-cho-nguoi-60kg_(4).png\" alt=\"X\u00e1c \u0111\u1ecbnh t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n\" width=\"1200\" height=\"900\" \/><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><em>X\u00e1c \u0111\u1ecbnh t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 x\u00e2y d\u1ef1ng th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Protein: 1.2 &#8211; 1.5g\/kg c\u00e2n n\u1eb7ng<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ng\u01b0\u1eddi 60kg n\u00ean ti\u00eau th\u1ee5 72 &#8211; 90g protein\/ng\u00e0y.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Protein gi\u00fap duy tr\u00ec c\u01a1 b\u1eafp, gi\u1ea3m c\u1ea3m gi\u00e1c \u0111\u00f3i v\u00e0 th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh \u0111\u1ed1t m\u1ee1.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ngu\u1ed3n protein t\u1ed1t: \u1ee9c g\u00e0, th\u1ecbt b\u00f2 n\u1ea1c, tr\u1ee9ng, c\u00e1 h\u1ed3i, s\u1eefa chua Hy L\u1ea1p, \u0111\u1eadu h\u0169, c\u00e1c lo\u1ea1i h\u1ea1t.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Carbohydrate: 40 &#8211; 50% t\u1ed5ng l\u01b0\u1ee3ng calo<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">V\u1edbi m\u1ee9c 1500 kcal\/ng\u00e0y, carb n\u00ean chi\u1ebfm 600 &#8211; 750 kcal (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 150 &#8211; 190g carb).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ngu\u1ed3n <a href=\"https:\/\/www.coolmate.me\/blog\/carb-la-gi-1446\" target=\"_blank\" rel=\"noopener\">carb<\/a> l\u00e0nh m\u1ea1nh: g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, khoai lang, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m, rau xanh, tr\u00e1i c\u00e2y \u00edt \u0111\u01b0\u1eddng.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">\u0110\u1eb7c bi\u1ec7t h\u1ea1n ch\u1ebf c\u00e1c lo\u1ea1i \u0111\u01b0\u1eddng tinh luy\u1ec7n, b\u00e1nh k\u1eb9o, n\u01b0\u1edbc ng\u1ecdt.<\/p>\n<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>Ch\u1ea5t b\u00e9o: 20 &#8211; 30% t\u1ed5ng l\u01b0\u1ee3ng calo<\/strong><\/p>\n<ul style=\"text-align: justify;\">\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">V\u1edbi m\u1ee9c 1500 kcal\/ng\u00e0y, ch\u1ea5t b\u00e9o n\u00ean chi\u1ebfm 300 &#8211; 450 kcal (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 33 &#8211; 50g ch\u1ea5t b\u00e9o).<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">Ngu\u1ed3n ch\u1ea5t b\u00e9o t\u1ed1t: qu\u1ea3 b\u01a1, d\u1ea7u oliu, <a href=\"https:\/\/www.coolmate.me\/blog\/ca-hoi-lam-mon-gi-ngon-tang-co-giam-mo-2583\" target=\"_blank\" rel=\"noopener\">c\u00e1 h\u1ed3i<\/a>, h\u1ea1t \u00f3c ch\u00f3, h\u1ea1t chia.<\/p>\n<\/li>\n<li dir=\"ltr\" aria-level=\"1\">\n<p dir=\"ltr\" role=\"presentation\">C\u1ea7n l\u01b0u \u00fd tr\u00e1nh c\u00e1c lo\u1ea1i d\u1ea7u m\u1ee1 \u0111\u1ed9ng v\u1eadt, th\u1ef1c ph\u1ea9m chi\u00ean x\u00e0o, \u0111\u1ed3 \u0103n nhanh.<\/p>\n<\/li>\n<\/ul>\n<p>{{{productpreview_grid title=&#8221;&#8221;}}} 67c553a5edc937383067f16c,67c54be89728901543405105,67c031e1b37a2a627c071d34 {{{\/productpreview_grid}}}<\/p>\n<h3 dir=\"ltr\" style=\"text-align: justify;\">3. L\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh<\/h3>\n<p><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/February2025\/thuc-don-giam-can-cho-nguoi-60kg_(5).png\" alt=\"L\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh \u0111\u1ec3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n di\u1ec5n ra hi\u1ec7u qu\u1ea3\" width=\"1200\" height=\"900\" \/><\/p>\n<p style=\"text-align: center;\"><em>L\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh \u0111\u1ec3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n di\u1ec5n ra hi\u1ec7u qu\u1ea3<\/em><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Khi gi\u1ea3m c\u00e2n, vi\u1ec7c l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng kh\u00f4ng k\u00e9m so v\u1edbi vi\u1ec7c ki\u1ec3m so\u00e1t calo. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t, b\u1ea1n n\u00ean \u01b0u ti\u00ean c\u00e1c th\u1ef1c ph\u1ea9m t\u01b0\u01a1i, nguy\u00ean ch\u1ea5t nh\u01b0 rau xanh, th\u1ecbt n\u1ea1c, c\u00e1, tr\u1ee9ng v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, v\u00ec ch\u00fang kh\u00f4ng ch\u1ec9 gi\u00e0u dinh d\u01b0\u1ee1ng m\u00e0 c\u00f2n gi\u00fap ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">H\u1ea1n ch\u1ebf t\u1ed1i \u0111a th\u1ef1c ph\u1ea9m ch\u1ebf bi\u1ebfn s\u1eb5n, \u0111\u1ed3 ng\u1ecdt v\u00e0 m\u00f3n chi\u00ean r\u00e1n, b\u1edfi ch\u00fang ch\u1ee9a nhi\u1ec1u \u0111\u01b0\u1eddng, ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a v\u00e0 calo r\u1ed7ng, d\u1ec5 g\u00e2y t\u00edch m\u1ee1 v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe. M\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n l\u00e0nh m\u1ea1nh kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n gi\u1ea3m c\u00e2n m\u00e0 c\u00f2n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe t\u1ed5ng th\u1ec3, duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam: <\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/cach-an-ngu-coc-giup-chi-em-giam-can-hieu-qua-nhanh-chong-4782\">C\u00e1ch \u0103n ng\u0169 c\u1ed1c gi\u00fap ch\u1ecb em gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3, nhanh ch\u00f3ng <\/a>{{{\/infobox}}}<\/p>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">Th\u1ef1c \u0111\u01a1n gi\u1ea3n c\u00e2n trong 7 ng\u00e0y cho ng\u01b0\u1eddi 60kg<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 th\u1ef1c \u0111\u01a1n gi\u1ea3m c\u00e2n khoa h\u1ecdc trong 7 ng\u00e0y d\u00e0nh cho ng\u01b0\u1eddi n\u1eb7ng 60kg, gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t calo hi\u1ec7u qu\u1ea3 m\u00e0 v\u1eabn \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 dinh d\u01b0\u1ee1ng. C\u00e1c b\u1eefa \u0103n \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf c\u00e2n b\u1eb1ng gi\u1eefa protein, carbohydrate v\u00e0 ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m m\u1ee1 v\u00e0 duy tr\u00ec c\u01a1 b\u1eafp.<\/p>\n<div dir=\"ltr\" style=\"text-align: justify;\" align=\"left\">\n<table style=\"width: 100.054%; border-collapse: collapse; border-spacing: 3px; border-style: solid; border-width: 2px; margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col style=\"width: 8.77098%;\" width=\"53\" \/>\n<col style=\"width: 30.8609%;\" width=\"186\" \/>\n<col style=\"width: 34.9215%;\" width=\"210\" \/>\n<col style=\"width: 25.4196%;\" width=\"153\" \/><\/colgroup>\n<tbody>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>Ng\u00e0y<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>B\u1eefa s\u00e1ng<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>B\u1eefa tr\u01b0a<\/strong><\/p>\n<\/td>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\"><strong>B\u1eefa t\u1ed1i<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ng\u00e0y 1<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">1 l\u00e1t b\u00e1nh m\u00ec nguy\u00ean c\u00e1m + 2 qu\u1ea3 tr\u1ee9ng lu\u1ed9c + 1 ly n\u01b0\u1edbc \u00e9p cam<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">150g \u1ee9c g\u00e0 \u00e1p ch\u1ea3o + 1 b\u00e1t c\u01a1m g\u1ea1o l\u1ee9t + salad rau c\u1ee7<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">C\u00e1 h\u1ed3i n\u01b0\u1edbng + khoai lang lu\u1ed9c + s\u00fap l\u01a1 h\u1ea5p<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ng\u00e0y 2<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Y\u1ebfn m\u1ea1ch n\u1ea5u s\u1eefa h\u1ea1nh nh\u00e2n + h\u1ea1t chia + d\u00e2u t\u00e2y<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">150g th\u1ecbt b\u00f2 x\u00e0o h\u00e0nh t\u00e2y + 1 b\u00e1t c\u01a1m g\u1ea1o l\u1ee9t + rau lu\u1ed9c<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">\u1ee8c g\u00e0 n\u01b0\u1edbng + b\u00f4ng c\u1ea3i xanh h\u1ea5p + 1 qu\u1ea3 chu\u1ed1i<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ng\u00e0y 3<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Tr\u1ee9ng \u1ed1p la + b\u00e1nh m\u00ec nguy\u00ean c\u00e1m + 1 ly c\u00e0 ph\u00ea kh\u00f4ng \u0111\u01b0\u1eddng<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">C\u00e1 h\u1ea5p x\u00ec d\u1ea7u + 1 b\u00e1t c\u01a1m l\u1ee9t + rau c\u1ea3i x\u00e0o d\u1ea7u oliu<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">S\u00fap g\u00e0 n\u1ea5m + khoai lang lu\u1ed9c<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ng\u00e0y 4<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Ch\u00e1o y\u1ebfn m\u1ea1ch + h\u1ea1nh nh\u00e2n + 1 ly n\u01b0\u1edbc \u00e9p c\u1ea7n t\u00e2y<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">150g \u1ee9c g\u00e0 \u00e1p ch\u1ea3o + salad rau tr\u1ed9n d\u1ea7u oliu + \u00bd b\u00e1t c\u01a1m g\u1ea1o l\u1ee9t<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">\u0110\u1eadu h\u0169 h\u1ea5p + rau lu\u1ed9c + 1 qu\u1ea3 t\u00e1o<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ng\u00e0y 5<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Tr\u1ee9ng chi\u00ean + b\u00e1nh m\u00ec nguy\u00ean c\u00e1m + b\u01a1 \u0111\u1eadu ph\u1ed9ng<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">C\u00e1 s\u1ed1t c\u00e0 chua + c\u01a1m g\u1ea1o l\u1ee9t + rau lu\u1ed9c<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">S\u00fap b\u00ed \u0111\u1ecf + g\u00e0 \u00e1p ch\u1ea3o + salad rau xanh<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ng\u00e0y 6<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Y\u1ebfn m\u1ea1ch + s\u1eefa chua Hy L\u1ea1p + h\u1ea1t chia<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">T\u00f4m h\u1ea5p + c\u01a1m g\u1ea1o l\u1ee9t + rau c\u1ee7 lu\u1ed9c<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\"><a href=\"https:\/\/www.coolmate.me\/blog\/cach-lam-salad-uc-ga-3424\" target=\"_blank\" rel=\"noopener\">Salad \u1ee9c g\u00e0<\/a> + khoai lang n\u01b0\u1edbng<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center; border-width: 2px;\">\n<p dir=\"ltr\">Ng\u00e0y 7<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">1 ly smoothie b\u01a1 + h\u1ea1t chia + s\u1eefa h\u1ea1nh nh\u00e2n<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">C\u00e1 h\u1ed3i n\u01b0\u1edbng + c\u01a1m l\u1ee9t + rau c\u1ee7 h\u1ea5p<\/p>\n<\/td>\n<td style=\"border-width: 2px;\">\n<p dir=\"ltr\">Tr\u1ee9ng lu\u1ed9c + rau lu\u1ed9c + 1 qu\u1ea3 chu\u1ed1i<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>{{{infobox}}} <strong>&gt;&gt; Xem th\u00eam:<\/strong> <a href=\"https:\/\/www.coolmate.me\/blog\/nhin-an-co-giam-can-khong-4-luu-y-nhin-an-giam-can-khoa-hoc-nhat-4698\">Nh\u1ecbn \u0103n c\u00f3 gi\u1ea3m c\u00e2n kh\u00f4ng? 4 l\u01b0u \u00fd nh\u1ecbn \u0103n gi\u1ea3m c\u00e2n khoa h\u1ecdc nh\u1ea5t<\/a> {{{\/infobox}}}<\/p>\n<\/div>\n<h2 dir=\"ltr\" style=\"text-align: justify;\">K\u1ebft lu\u1eadn<\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Gi\u1ea3m c\u00e2n khoa h\u1ecdc kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u00f3 v\u00f3c d\u00e1ng c\u00e2n \u0111\u1ed1i m\u00e0 c\u00f2n \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i. H\u00e3y tr\u00e1nh nh\u1eefng sai l\u1ea7m th\u01b0\u1eddng g\u1eb7p, t\u00ednh to\u00e1n l\u01b0\u1ee3ng calo ph\u00f9 h\u1ee3p v\u00e0 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m l\u00e0nh m\u1ea1nh. V\u1edbi th\u1ef1c \u0111\u01a1n 7 ng\u00e0y n\u00e0y, b\u1ea1n s\u1ebd c\u00f3 m\u1ed9t k\u1ebf ho\u1ea1ch \u0103n u\u1ed1ng h\u1ee3p l\u00fd \u0111\u1ec3 h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">Theo d\u00f5i <strong><a href=\"https:\/\/www.coolmate.me\/blog\">CoolBlog<\/a><\/strong> \u0111\u1ec3 c\u1eadp nh\u1eadt th\u00eam nhi\u1ec1u b\u00ed quy\u1ebft ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00e0 v\u00f3c d\u00e1ng nh\u00e9!<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong>&gt;&gt; Xem th\u00eam c\u00e1c b\u00e0i vi\u1ebft v\u1ec1 gi\u1ea3m c\u00e2n t\u1ea1i:<\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/thuc-don-7-ngay-giam-can-hieu-qua-ro-ret-vong-2-thon-gon-4708\">Th\u1ef1c \u0111\u01a1n 7 ng\u00e0y gi\u1ea3m c\u00e2n hi\u1ec7u qu\u1ea3 r\u00f5 r\u1ec7t, v\u00f2ng 2 thon g\u1ecdn<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/thuc-don-bua-sang-giam-can-de-che-bien-it-calo-4610\">10+ th\u1ef1c \u0111\u01a1n b\u1eefa s\u00e1ng gi\u1ea3m c\u00e2n d\u1ec5 ch\u1ebf bi\u1ebfn, \u00edt calo<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><a href=\"https:\/\/www.coolmate.me\/blog\/ung-dung-do-luong-calo-mien-phi-1565\">Top 18 \u1ee9ng d\u1ee5ng \u0111o l\u01b0\u1ee3ng calo mi\u1ec5n ph\u00ed, ch\u00ednh x\u00e1c nh\u1ea5t<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u1ea3m c\u00e2n l\u00e0 m\u1ed9t h\u00e0nh tr\u00ecnh \u0111\u1ea7y th\u00e1ch th\u1ee9c, \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u00fang \u0111\u1eafn. Nhi\u1ec1u ng\u01b0\u1eddi \u0111\u1eb7t m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n nh\u01b0ng l\u1ea1i m\u1eafc ph\u1ea3i nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn khi\u1ebfn c\u00e2n n\u1eb7ng kh\u00f4ng nh\u1eefng kh\u00f4ng gi\u1ea3m m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c kh\u1ecfe. N\u1ebfu b\u1ea1n \u0111ang \u1edf m\u1ee9c 60kg&#8230;<\/p>\n","protected":false},"author":108,"featured_media":19051,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[51,54],"tags":[],"class_list":["post-5712","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giam-can","category-goi-y-bua-an"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5712","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/108"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=5712"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5712\/revisions"}],"predecessor-version":[{"id":39206,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/5712\/revisions\/39206"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/19051"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=5712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=5712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=5712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}