{"id":6979,"date":"2026-10-28T17:02:15","date_gmt":"2026-10-28T10:02:15","guid":{"rendered":"https:\/\/minhtrithanh.com\/tin-tuc\/?p=6979"},"modified":"2026-11-04T15:02:06","modified_gmt":"2026-11-04T08:02:06","slug":"an-gi-khi-leo-nui","status":"publish","type":"post","link":"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/","title":{"rendered":"\u0102n g\u00ec khi leo n\u00fai \u0111\u1ec3 \u0111\u1ee7 s\u1ee9c \u0111i h\u1ebft cung \u0111\u01b0\u1eddng?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">V\u1ec1 chuy\u1ec7n <strong><a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/\">\u0103n g\u00ec khi leo n\u00fai<\/a><\/strong>, anh ch\u1ecb n\u00ean ch\u1ecdn m\u00f3n g\u1ecdn nh\u1eb9, nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng nh\u01b0 c\u01a1m n\u1eafm, c\u00e1c lo\u1ea1i h\u1ea1t, thanh n\u0103ng l\u01b0\u1ee3ng, \u0103n \u0111\u1ec1u sau m\u1ed7i 1 \u0111\u1ebfn 2 ti\u1ebfng v\u00e0 b\u00f9 \u0111\u1ee7 n\u01b0\u1edbc, \u0111i\u1ec7n gi\u1ea3i. B\u00e0i vi\u1ebft h\u01b0\u1edbng d\u1eabn c\u00e1ch \u0103n t\u1eebng giai \u0111o\u1ea1n, hai th\u1ef1c \u0111\u01a1n m\u1eabu v\u00e0 l\u01b0u \u00fd an to\u00e0n.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed9i Dung<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Nguyen_tac_vang_khi_chon_do_an_leo_nui\" >Nguy\u00ean t\u1eafc v\u00e0ng khi ch\u1ecdn \u0111\u1ed3 \u0103n leo n\u00fai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Uu_tien_do_gon_nhe_bo_bot_bao_bi_cong_kenh\" >\u01afu ti\u00ean \u0111\u1ed3 g\u1ecdn nh\u1eb9, b\u1ecf b\u1edbt bao b\u00ec c\u1ed3ng k\u1ec1nh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Chon_mon_nhieu_nang_luong_tren_moi_gram\" >Ch\u1ecdn m\u00f3n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng tr\u00ean m\u1ed7i gram<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#De_bao_quan_kho_dap_nat\" >D\u1ec5 b\u1ea3o qu\u1ea3n, kh\u00f3 d\u1eadp n\u00e1t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Nau_nuong_don_gian_it_ton_nuoc_va_gas\" >N\u1ea5u n\u01b0\u1edbng \u0111\u01a1n gi\u1ea3n, \u00edt t\u1ed1n n\u01b0\u1edbc v\u00e0 gas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Lo_trinh_dinh_duong_an_gi_khi_leo_nui_theo_tung_giai_doan\" >L\u1ed9 tr\u00ecnh dinh d\u01b0\u1ee1ng: \u0103n g\u00ec khi leo n\u00fai theo t\u1eebng giai \u0111o\u1ea1n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Truoc_khi_leo_nui_nap_day_%E2%80%9Cbinh_xang%E2%80%9D_tu_12_den_24_tieng_truoc\" >Tr\u01b0\u1edbc khi leo n\u00fai: n\u1ea1p \u0111\u1ea7y &#8220;b\u00ecnh x\u0103ng&#8221; t\u1eeb 12 \u0111\u1ebfn 24 ti\u1ebfng tr\u01b0\u1edbc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Trong_khi_leo_nui_duy_tri_nang_luong_va_bu_khoang\" >Trong khi leo n\u00fai: duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 b\u00f9 kho\u00e1ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Sau_khi_leo_nui_phuc_hoi_co_bap\" >Sau khi leo n\u00fai: ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Chien_luoc_bu_nuoc_va_dien_giai_khi_leo_nui\" >Chi\u1ebfn l\u01b0\u1ee3c b\u00f9 n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i khi leo n\u00fai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Luong_nuoc_nen_mang_va_cach_uong\" >L\u01b0\u1ee3ng n\u01b0\u1edbc n\u00ean mang v\u00e0 c\u00e1ch u\u1ed1ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Dien_giai_dung_de_co_the_thieu_muoi_va_khoang\" >\u0110i\u1ec7n gi\u1ea3i: \u0111\u1eebng \u0111\u1ec3 c\u01a1 th\u1ec3 thi\u1ebfu mu\u1ed1i v\u00e0 kho\u00e1ng<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Thuc_don_goi_y_khi_leo_nui_cho_tung_kieu_chuyen_di\" >Th\u1ef1c \u0111\u01a1n g\u1ee3i \u00fd khi leo n\u00fai cho t\u1eebng ki\u1ec3u chuy\u1ebfn \u0111i<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Thuc_don_1_Chuyen_leo_nui_di_ve_trong_ngay_vi_du_nui_Chua_Chan_nui_Ba_Den\" >Th\u1ef1c \u0111\u01a1n 1: Chuy\u1ebfn leo n\u00fai \u0111i v\u1ec1 trong ng\u00e0y (v\u00ed d\u1ee5 n\u00fai Ch\u1ee9a Chan, n\u00fai B\u00e0 \u0110en)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Thuc_don_2_Chuyen_trekking_2_ngay_1_dem_tu_tuc_vi_du_Ta_Nang_Phan_Dung_cac_dinh_nui_Tay_Bac\" >Th\u1ef1c \u0111\u01a1n 2: Chuy\u1ebfn trekking 2 ng\u00e0y 1 \u0111\u00eam t\u1ef1 t\u00fac (v\u00ed d\u1ee5 T\u00e0 N\u0103ng Phan D\u0169ng, c\u00e1c \u0111\u1ec9nh n\u00fai T\u00e2y B\u1eafc)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Luu_y_quan_trong_ve_an_toan_va_moi_truong_khi_chuan_bi_do_an_leo_nui\" >L\u01b0u \u00fd quan tr\u1ecdng v\u1ec1 an to\u00e0n v\u00e0 m\u00f4i tr\u01b0\u1eddng khi chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n leo n\u00fai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Bao_quan_thuc_pham_dung_cach\" >B\u1ea3o qu\u1ea3n th\u1ef1c ph\u1ea9m \u0111\u00fang c\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Khi_met_co_the_thuong_luoi_nhai\" >Khi m\u1ec7t, c\u01a1 th\u1ec3 th\u01b0\u1eddng l\u01b0\u1eddi nhai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Nguyen_tac_%E2%80%9CKhong_de_lai_dau_vet%E2%80%9D_Leave_No_Trace\" >Nguy\u00ean t\u1eafc &#8220;Kh\u00f4ng \u0111\u1ec3 l\u1ea1i d\u1ea5u v\u1ebft&#8221; (Leave No Trace)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Cung_Minh_Tri_Thanh_leo_nui_vung_suc_va_them_gan_ket\" >C\u00f9ng Minh Tr\u00ed Th\u00e0nh leo n\u00fai, v\u1eefng s\u1ee9c v\u00e0 th\u00eam g\u1eafn k\u1ebft<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Ket_luan\" >K\u1ebft lu\u1eadn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Cau_hoi_thuong_gap_ve_an_gi_khi_leo_nui\" >C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 \u0103n g\u00ec khi leo n\u00fai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/an-gi-khi-leo-nui\/#Tai_lieu_tham_khao\" >T\u00e0i li\u1ec7u tham kh\u1ea3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguyen_tac_vang_khi_chon_do_an_leo_nui\"><\/span>Nguy\u00ean t\u1eafc v\u00e0ng khi ch\u1ecdn \u0111\u1ed3 \u0103n leo n\u00fai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed3 \u0103n leo n\u00fai n\u00ean \u0111\u00e1p \u1ee9ng b\u1ed1n nguy\u00ean t\u1eafc: g\u1ecdn nh\u1eb9, nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng tr\u00ean m\u1ed7i gram, d\u1ec5 b\u1ea3o qu\u1ea3n v\u00e0 kh\u00f3 d\u1eadp n\u00e1t, n\u1ea5u n\u01b0\u1edbng \u0111\u01a1n gi\u1ea3n. B\u1ed1n nguy\u00ean t\u1eafc n\u00e0y gi\u00fap balo nh\u1eb9 h\u01a1n m\u00e0 c\u01a1 th\u1ec3 v\u1eabn \u0111\u1ee7 s\u1ee9c \u0111i \u0111\u01b0\u1eddng d\u00e0i. Anh ch\u1ecb ch\u1ec9 c\u1ea7n \u0111\u1ed1i chi\u1ebfu t\u1eebng m\u00f3n \u0111\u1ecbnh mang v\u1edbi b\u1ed1n ti\u00eau ch\u00ed \u0111\u00f3 l\u00e0 bi\u1ebft m\u00f3n n\u00e0o n\u00ean gi\u1eef, m\u00f3n n\u00e0o n\u00ean \u0111\u1ec3 \u1edf nh\u00e0.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed3 \u0103n l\u00e0 th\u1ee9 n\u1eb1m tr\u00ean vai anh ch\u1ecb su\u1ed1t chuy\u1ebfn \u0111i, n\u00ean chuy\u1ec7n <strong>\u0103n g\u00ec khi leo n\u00fai<\/strong> c\u1ea7n \u0111\u01b0\u1ee3c ngh\u0129 k\u1ef9, ch\u1ecdn ch\u01b0a kh\u00e9o l\u00e0 ph\u1ea3i tr\u1ea3 gi\u00e1 b\u1eb1ng t\u1eebng b\u01b0\u1edbc ch\u00e2n. T\u00f4i nh\u1edb m\u1ed9t ch\u1ecb ph\u1ee5 huynh nh\u1eafn cho t\u00f4i sau l\u1ea7n \u0111\u01b0a con l\u00ean n\u00fai B\u00e0 \u0110en. Ch\u1ecb mang theo h\u1ed9p c\u01a1m, m\u1ea5y qu\u1ea3 chu\u1ed1i ch\u00edn v\u00e0 hai chai n\u01b0\u1edbc ng\u1ecdt, \u0111\u1ebfn l\u01b0ng ch\u1eebng n\u00fai th\u00ec chu\u1ed1i \u0111\u00e3 n\u00e1t b\u1eb9p trong balo, n\u01b0\u1edbc ng\u1ecdt d\u00ednh nh\u1edbp c\u1ea3 t\u00fai. T\u1eeb c\u00e2u chuy\u1ec7n \u0111\u00f3, t\u00f4i r\u00fat ra b\u1ed1n nguy\u00ean t\u1eafc nh\u1ecf m\u00e0 anh ch\u1ecb c\u00f3 th\u1ec3 d\u00f9ng cho nhi\u1ec1u chuy\u1ebfn \u0111i kh\u00e1c nhau, \u0111\u01b0\u1ee3c tr\u00ecnh b\u00e0y ngay d\u01b0\u1edbi \u0111\u00e2y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uu_tien_do_gon_nhe_bo_bot_bao_bi_cong_kenh\"><\/span>\u01afu ti\u00ean \u0111\u1ed3 g\u1ecdn nh\u1eb9, b\u1ecf b\u1edbt bao b\u00ec c\u1ed3ng k\u1ec1nh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ed3 \u0103n leo n\u00fai n\u00ean g\u1ecdn v\u00e0 nh\u1eb9, v\u00ec ch\u1ec9 v\u00e0i tr\u0103m gram th\u1eeba tr\u00ean l\u01b0ng c\u0169ng tr\u1edf n\u00ean n\u1eb7ng h\u01a1n nhi\u1ec1u sau v\u00e0i gi\u1edd \u0111i b\u1ed9. Anh ch\u1ecb n\u00ean \u01b0u ti\u00ean \u0111\u1ed3 kh\u00f4, th\u1ef1c ph\u1ea9m \u0111\u00e3 r\u00fat n\u01b0\u1edbc nh\u01b0 tr\u00e1i c\u00e2y s\u1ea5y, c\u01a1m s\u1ea5y, m\u00ec kh\u00f4. H\u1ed9p gi\u1ea5y v\u00e0 l\u1edbp v\u1ecf ngo\u00e0i c\u1ed3ng k\u1ec1nh th\u00ec b\u1ecf b\u1edbt tr\u01b0\u1edbc khi x\u1ebfp v\u00e0o balo. M\u1ed9t m\u1eb9o nh\u1ecf l\u00e0 chia th\u1ee9c \u0103n v\u00e0o c\u00e1c t\u00fai nh\u1ecf theo t\u1eebng b\u1eefa, v\u1eeba d\u1ec5 l\u1ea5y khi \u0111ang \u0111i, v\u1eeba gom r\u00e1c g\u1ecdn h\u01a1n l\u00fac xu\u1ed1ng n\u00fai.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chon_mon_nhieu_nang_luong_tren_moi_gram\"><\/span>Ch\u1ecdn m\u00f3n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng tr\u00ean m\u1ed7i gram<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00f3n \u0103n ph\u00f9 h\u1ee3p cho chuy\u1ebfn leo n\u00fai l\u00e0 m\u00f3n nh\u1ecf nh\u01b0ng cho nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, t\u1ee9c l\u00e0 c\u00f3 l\u01b0\u1ee3ng calo l\u1edbn tr\u00ean m\u1ed7i gram tr\u1ecdng l\u01b0\u1ee3ng. Nh\u00f3m n\u00e0y th\u01b0\u1eddng gi\u00e0u ch\u1ea5t b\u00e9o t\u1ed1t v\u00e0 tinh b\u1ed9t ph\u1ee9c h\u1ee3p, lo\u1ea1i tinh b\u1ed9t ti\u00eau h\u00f3a ch\u1eadm n\u00ean gi\u1eef s\u1ee9c l\u00e2u h\u01a1n k\u1eb9o hay b\u00e1nh ng\u1ecdt. H\u1ea1t h\u1ea1nh nh\u00e2n, h\u1ea1t \u0111i\u1ec1u, b\u01a1 \u0111\u1eadu ph\u1ed9ng, y\u1ebfn m\u1ea1ch, socola \u0111en l\u00e0 nh\u1eefng v\u00ed d\u1ee5 quen thu\u1ed9c. M\u1ed9t n\u1eafm h\u1ea1t nh\u1ecf cho n\u0103ng l\u01b0\u1ee3ng kh\u00f4ng thua m\u1ed9t qu\u1ea3 chu\u1ed1i m\u00e0 tr\u1ecdng l\u01b0\u1ee3ng ch\u1ec9 b\u1eb1ng m\u1ed9t ph\u1ea7n nh\u1ecf.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/nguyen-tac-vang-khi-chon-do-an-leo-nui.png\" alt=\"\" class=\"wp-image-7112\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/nguyen-tac-vang-khi-chon-do-an-leo-nui.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/nguyen-tac-vang-khi-chon-do-an-leo-nui-768x576.png 768w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/nguyen-tac-vang-khi-chon-do-an-leo-nui-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Ch\u1ecdn \u0111\u1ed3 \u0103n khi leo n\u00fai c\u1ea7n l\u01b0u \u00fd tr\u00e1nh \u0111\u1ed3 d\u1ec5 h\u1ecfng h\u00f3c ho\u1eb7c c\u1ed3ng k\u1ec1nh<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_bao_quan_kho_dap_nat\"><\/span>D\u1ec5 b\u1ea3o qu\u1ea3n, kh\u00f3 d\u1eadp n\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1ef1c ph\u1ea9m mang l\u00ean n\u00fai c\u1ea7n ch\u1ecbu \u0111\u01b0\u1ee3c n\u1eafng n\u00f3ng, b\u1ecb ch\u00e8n \u00e9p v\u00e0 x\u00f3c n\u1ea3y trong balo. M\u00f3n c\u00f3 nhi\u1ec1u n\u01b0\u1edbc s\u1ed1t ho\u1eb7c s\u1eefa r\u1ea5t d\u1ec5 \u00f4i thiu n\u00ean \u0111\u1ec3 \u1edf nh\u00e0. Chu\u1ed1i t\u01b0\u01a1i d\u1ec5 n\u00e1t h\u01a1n t\u00e1o, v\u00ec v\u1eady n\u1ebfu th\u00edch tr\u00e1i c\u00e2y t\u01b0\u01a1i, anh ch\u1ecb c\u00f3 th\u1ec3 ch\u1ecdn t\u00e1o, cam qu\u00fdt c\u1ee9ng ho\u1eb7c tr\u00e1i c\u00e2y s\u1ea5y d\u1ebbo. B\u00e1nh m\u00ec m\u1ec1m n\u00ean \u0111\u1ef1ng trong h\u1ed9p c\u1ee9ng \u0111\u1ec3 kh\u1ecfi b\u1eb9p d\u00fam.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nau_nuong_don_gian_it_ton_nuoc_va_gas\"><\/span>N\u1ea5u n\u01b0\u1edbng \u0111\u01a1n gi\u1ea3n, \u00edt t\u1ed1n n\u01b0\u1edbc v\u00e0 gas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u00ean n\u00fai, n\u01b0\u1edbc v\u00e0 gas l\u00e0 th\u1ee9 qu\u00fd, n\u00ean m\u00f3n c\u1ea7n n\u1ea5u c\u00e0ng \u0111\u01a1n gi\u1ea3n c\u00e0ng d\u1ec5 \u0111i \u0111\u01b0\u1eddng d\u00e0i. Nh\u1eefng m\u00f3n ch\u1ec9 c\u1ea7n chan n\u01b0\u1edbc s\u00f4i nh\u01b0 m\u00ec, ph\u1edf kh\u00f4, c\u01a1m s\u1ea5y, ch\u00e1o \u0103n li\u1ec1n s\u1ebd ti\u1ebft ki\u1ec7m th\u1eddi gian v\u00e0 nhi\u00ean li\u1ec7u. Anh ch\u1ecb n\u00ean tr\u00e1nh c\u00e1c m\u00f3n ph\u1ea3i x\u00e0o n\u1ea5u c\u1ea7u k\u1ef3, ninh h\u1ea7m ho\u1eb7c c\u1ea7n r\u1eeda nhi\u1ec1u l\u1ea7n. V\u1edbi tr\u1ebb nh\u1ecf, m\u1ed9t b\u1eefa n\u00f3ng \u0111\u01a1n gi\u1ea3n c\u00f2n gi\u00fap con \u1ea5m b\u1ee5ng v\u00e0 d\u1ec5 ng\u1ee7 h\u01a1n \u1edf \u0111i\u1ec3m h\u1ea1 tr\u1ea1i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lo_trinh_dinh_duong_an_gi_khi_leo_nui_theo_tung_giai_doan\"><\/span>L\u1ed9 tr\u00ecnh dinh d\u01b0\u1ee1ng: \u0103n g\u00ec khi leo n\u00fai theo t\u1eebng giai \u0111o\u1ea1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1ch <strong>\u0103n g\u00ec khi leo n\u00fai<\/strong> h\u1ee3p l\u00fd l\u00e0 chia th\u00e0nh ba ch\u1eb7ng: tr\u01b0\u1edbc chuy\u1ebfn \u0111i \u0103n nhi\u1ec1u tinh b\u1ed9t ph\u1ee9c h\u1ee3p 12 \u0111\u1ebfn 24 ti\u1ebfng tr\u01b0\u1edbc, trong l\u00fac \u0111i \u0103n nh\u1eb9 \u0111\u1ec1u sau m\u1ed7i 1 \u0111\u1ebfn 2 ti\u1ebfng, sau khi xu\u1ed1ng n\u00fai \u0103n \u0111\u1ed3 gi\u00e0u \u0111\u1ea1m trong kho\u1ea3ng 2 ti\u1ebfng \u0111\u1ea7u. M\u1ed7i ch\u1eb7ng c\u00f3 m\u1ed9t m\u1ee5c ti\u00eau ri\u00eang n\u00ean m\u00f3n \u0103n c\u0169ng kh\u00e1c nhau. Anh ch\u1ecb \u0111i theo t\u1eebng b\u01b0\u1edbc d\u01b0\u1edbi \u0111\u00e2y s\u1ebd d\u1ec5 nh\u1edb v\u00e0 d\u1ec5 l\u00e0m h\u01a1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Truoc_khi_leo_nui_nap_day_%E2%80%9Cbinh_xang%E2%80%9D_tu_12_den_24_tieng_truoc\"><\/span>Tr\u01b0\u1edbc khi leo n\u00fai: n\u1ea1p \u0111\u1ea7y &#8220;b\u00ecnh x\u0103ng&#8221; t\u1eeb 12 \u0111\u1ebfn 24 ti\u1ebfng tr\u01b0\u1edbc<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ee5c ti\u00eau c\u1ee7a b\u1eefa \u0103n tr\u01b0\u1edbc chuy\u1ebfn \u0111i l\u00e0 t\u00edch tr\u1eef n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef trong c\u01a1 b\u1eafp, th\u01b0\u1eddng g\u1ecdi l\u00e0 glycogen, gi\u1ed1ng nh\u01b0 \u0111\u1ed5 \u0111\u1ea7y b\u00ecnh x\u0103ng tr\u01b0\u1edbc khi kh\u1edfi h\u00e0nh. Trong kho\u1ea3ng 12 \u0111\u1ebfn 24 ti\u1ebfng tr\u01b0\u1edbc gi\u1edd xu\u1ea5t ph\u00e1t, anh ch\u1ecb n\u00ean \u01b0u ti\u00ean c\u00e1c m\u00f3n nhi\u1ec1u tinh b\u1ed9t ph\u1ee9c h\u1ee3p, k\u00e8m \u0111\u1ea1m d\u1ec5 ti\u00eau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tinh b\u1ed9t ph\u1ee9c h\u1ee3p: m\u00ec \u00dd, c\u01a1m g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m.<\/li>\n\n\n\n<li>\u0110\u1ea1m d\u1ec5 ti\u00eau: tr\u1ee9ng, \u1ee9c g\u00e0.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i t\u1eebng g\u1eb7p m\u1ed9t anh ph\u1ee5 huynh t\u1ed1i tr\u01b0\u1edbc chuy\u1ebfn \u0111i \u0103n g\u00e0 r\u00e1n v\u00e0 khoai t\u00e2y chi\u00ean cho &#8220;\u0111\u1ee7 s\u1ee9c&#8221;. S\u00e1ng h\u00f4m sau b\u1ee5ng anh n\u1eb7ng tr\u1ecbch, leo ch\u01b0a t\u1edbi n\u1eeda \u0111\u01b0\u1eddng \u0111\u00e3 ph\u1ea3i d\u1eebng ngh\u1ec9 li\u00ean t\u1ee5c. V\u00ec v\u1eady, \u0111\u1ed3 \u0103n nhi\u1ec1u d\u1ea7u m\u1ee1 nh\u01b0 g\u00e0 r\u00e1n, khoai t\u00e2y chi\u00ean n\u00ean \u0111\u1ec3 d\u00e0nh cho d\u1ecbp kh\u00e1c, v\u00ec ch\u00fang d\u1ec5 g\u00e2y \u0111\u1ea7y b\u1ee5ng khi v\u1eadn \u0111\u1ed9ng. R\u01b0\u1ee3u bia c\u0169ng n\u00ean tr\u00e1nh, b\u1edfi c\u01a1 th\u1ec3 s\u1ebd m\u1ea5t n\u01b0\u1edbc ngay t\u1eeb l\u00fac ch\u01b0a b\u01b0\u1edbc v\u00e0o ch\u1eb7ng \u0111\u1ea7u.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trong_khi_leo_nui_duy_tri_nang_luong_va_bu_khoang\"><\/span>Trong khi leo n\u00fai: duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 b\u00f9 kho\u00e1ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi \u0111ang \u0111i, anh ch\u1ecb n\u00ean \u0103n m\u1ed9t \u00edt sau m\u1ed7i 1 \u0111\u1ebfn 2 ti\u1ebfng, k\u1ec3 c\u1ea3 khi ch\u01b0a th\u1ea5y \u0111\u00f3i, \u0111\u1ec3 c\u01a1 th\u1ec3 kh\u00f4ng b\u1ecb t\u1ee5t n\u0103ng l\u01b0\u1ee3ng \u0111\u1ed9t ng\u1ed9t. \u0110\u00e2y l\u00e0 \u0111i\u1ec3m nhi\u1ec1u ng\u01b0\u1eddi m\u1edbi \u0111i hay b\u1ecf qua, v\u00ec leo n\u00fai m\u1ec7t n\u00ean th\u01b0\u1eddng qu\u00ean c\u1ea3 vi\u1ec7c \u0103n. V\u1edbi c\u00e2u h\u1ecfi <strong>\u0103n g\u00ec khi leo n\u00fai<\/strong> gi\u1eefa \u0111\u01b0\u1eddng, c\u00e2u tr\u1ea3 l\u1eddi l\u00e0 nh\u1eefng m\u00f3n \u0103n v\u1eb7t nh\u1ecf, d\u1ec5 c\u1ea7m v\u00e0 \u0103n \u0111\u01b0\u1ee3c ngay:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanh n\u0103ng l\u01b0\u1ee3ng, gel n\u0103ng l\u01b0\u1ee3ng d\u1ea1ng g\u00f3i nh\u1ecf.<\/li>\n\n\n\n<li>L\u01b0\u01a1ng kh\u00f4.<\/li>\n\n\n\n<li>C\u00e1c lo\u1ea1i h\u1ea1t nh\u01b0 h\u1ea1nh nh\u00e2n, h\u1ea1t \u0111i\u1ec1u.<\/li>\n\n\n\n<li>Socola \u0111en.<\/li>\n\n\n\n<li>Tr\u00e1i c\u00e2y s\u1ea5y d\u1ebbo.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i nh\u1edb m\u1ed9t b\u00e9 11 tu\u1ed5i \u0111i c\u00f9ng \u0111o\u00e0n, c\u1ee9 n\u00f3i &#8220;con kh\u00f4ng \u0111\u00f3i&#8221; n\u00ean b\u1ecf qua m\u1ecdi l\u1ea7n d\u1eebng \u0103n nh\u1eb9. \u0110i \u0111\u01b0\u1ee3c kho\u1ea3ng hai ti\u1ebfng, m\u1eb7t b\u00e9 t\u00e1i \u0111i, ch\u00e2n b\u01b0\u1edbc ch\u1eadm h\u1eb3n. M\u1eb9 b\u00e9 chia cho con v\u00e0i mi\u1ebfng c\u01a1m n\u1eafm ch\u00e0 b\u00f4ng v\u00e0 m\u1ed9t \u00edt tr\u00e1i c\u00e2y s\u1ea5y, ngh\u1ec9 ch\u1eebng m\u01b0\u1eddi l\u0103m ph\u00fat r\u1ed3i hai m\u1eb9 con l\u1ea1i \u0111i ti\u1ebfp kh\u00e1 v\u1eefng. T\u1eeb \u0111\u00f3 t\u00f4i hay nh\u1eafc c\u00e1c b\u1eadc ph\u1ee5 huynh r\u1eb1ng tr\u1ebb th\u01b0\u1eddng kh\u00f4ng t\u1ef1 bi\u1ebft \u0111\u00f3i, n\u00ean ng\u01b0\u1eddi l\u1edbn c\u1ea7n ch\u1ee7 \u0111\u1ed9ng nh\u1eafc con \u0103n theo gi\u1edd. V\u1edbi b\u00e9 c\u00f2n nh\u1ecf, anh ch\u1ecb n\u00ean gi\u00e3 nh\u1ecf h\u1ea1t \u0111\u1ec3 con d\u1ec5 nhai v\u00e0 tr\u00e1nh b\u1ecb h\u00f3c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi b\u1eefa ch\u00ednh tr\u01b0a ho\u1eb7c t\u1ed1i, c\u00e1ch chu\u1ea9n b\u1ecb c\u00f2n t\u00f9y chuy\u1ebfn \u0111i. N\u1ebfu \u0111i v\u1ec1 trong ng\u00e0y, c\u01a1m n\u1eafm ch\u00e0 b\u00f4ng v\u00e0 b\u00e1nh m\u00ec sandwich b\u01a1 \u0111\u1eadu ph\u1ed9ng l\u00e0 l\u1ef1a ch\u1ecdn g\u1ecdn nh\u1eb9, \u0103n nhanh, \u00edt ph\u1ea3i d\u1ecdn d\u1eb9p. N\u1ebfu con c\u00f3 ti\u1ec1n s\u1eed d\u1ecb \u1ee9ng \u0111\u1eadu ph\u1ed9ng, anh ch\u1ecb thay b\u1eb1ng tr\u1ee9ng ho\u1eb7c ch\u00e0 b\u00f4ng. V\u1edbi chuy\u1ebfn \u0111i qua \u0111\u00eam c\u00f3 h\u1ea1 tr\u1ea1i, c\u01a1 th\u1ec3 c\u1ea7n m\u1ed9t b\u1eefa n\u00f3ng \u0111\u1ec3 gi\u1eef \u1ea5m, n\u00ean anh ch\u1ecb c\u00f3 th\u1ec3 mang m\u00ec g\u00f3i, ph\u1edf kh\u00f4, c\u01a1m s\u1ea5y \u0103n c\u00f9ng th\u1ecbt h\u1ed9p ho\u1eb7c x\u00fac x\u00edch ti\u1ec7t tr\u00f9ng. N\u1ebfu c\u00f3 ng\u01b0\u1eddi khu\u00e2n v\u00e1c h\u1ed7 tr\u1ee3, nh\u00f3m c\u00f2n c\u00f3 th\u1ec3 n\u01b0\u1edbng th\u1ecbt t\u01b0\u01a1i cho b\u1eefa t\u1ed1i th\u00eam \u0111\u1ea7m \u1ea5m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sau_khi_leo_nui_phuc_hoi_co_bap\"><\/span>Sau khi leo n\u00fai: ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eefa \u0103n sau chuy\u1ebfn \u0111i gi\u00fap b\u00f9 l\u1ea1i l\u01b0\u1ee3ng \u0111\u1ea1m m\u00e0 c\u01a1 b\u1eafp \u0111\u00e3 hao h\u1ee5t khi v\u1eadn \u0111\u1ed9ng n\u1eb7ng, \u0111\u1ed3ng th\u1eddi n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 d\u00f9ng. Trong kho\u1ea3ng 2 ti\u1ebfng \u0111\u1ea7u sau khi xu\u1ed1ng n\u00fai, anh ch\u1ecb n\u00ean \u0103n th\u1ef1c ph\u1ea9m gi\u00e0u \u0111\u1ea1m v\u00e0 vitamin nh\u01b0 th\u1ecbt b\u00f2, h\u1ea3i s\u1ea3n, sinh t\u1ed1 tr\u00e1i c\u00e2y v\u00e0 rau xanh \u0111\u1eadm. Nh\u00f3m rau xanh \u0111\u1eadm cung c\u1ea5p th\u00eam vitamin, kho\u00e1ng ch\u1ea5t \u0111\u1ec3 c\u01a1 th\u1ec3 nhanh l\u1ea5y l\u1ea1i s\u1ee9c, \u0111\u1ee1 \u0111au m\u1ecfi h\u01a1n v\u00e0o ng\u00e0y h\u00f4m sau. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fac c\u1ea3 nh\u00e0 ng\u1ed3i l\u1ea1i b\u00ean m\u00e2m c\u01a1m, k\u1ec3 cho nhau nghe ch\u1eb7ng n\u00e0o v\u1ea5t v\u1ea3, ch\u1eb7ng n\u00e0o vui.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chien_luoc_bu_nuoc_va_dien_giai_khi_leo_nui\"><\/span>Chi\u1ebfn l\u01b0\u1ee3c b\u00f9 n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i khi leo n\u00fai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Khi leo n\u00fai, anh ch\u1ecb n\u00ean mang kho\u1ea3ng 2 \u0111\u1ebfn 3 l\u00edt n\u01b0\u1edbc cho m\u1ed9t ng\u00e0y, u\u1ed1ng t\u1eebng ng\u1ee5m nh\u1ecf theo c\u1ea3m gi\u00e1c kh\u00e1t v\u00e0 b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i b\u1eb1ng vi\u00ean s\u1ee7i, b\u1ed9t h\u00f2a tan ho\u1eb7c g\u00f3i Oresol. N\u01b0\u1edbc gi\u00fap b\u00f9 l\u01b0\u1ee3ng m\u1ed3 h\u00f4i \u0111\u00e3 m\u1ea5t, c\u00f2n \u0111i\u1ec7n gi\u1ea3i gi\u00fap b\u00f9 mu\u1ed1i kho\u00e1ng \u0111\u1ec3 h\u1ea1n ch\u1ebf chu\u1ed9t r\u00fat v\u00e0 m\u1ec7t m\u1ecfi. Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ec9 ngh\u0129 \u0111\u1ebfn chuy\u1ec7n <strong>\u0103n g\u00ec khi leo n\u00fai<\/strong> m\u00e0 qu\u00ean r\u1eb1ng u\u1ed1ng g\u00ec c\u0169ng quan tr\u1ecdng kh\u00f4ng k\u00e9m. Hai ph\u1ea7n d\u01b0\u1edbi \u0111\u00e2y gi\u00fap anh ch\u1ecb bi\u1ebft n\u00ean mang bao nhi\u00eau v\u00e0 u\u1ed1ng th\u1ebf n\u00e0o cho v\u1eeba.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Luong_nuoc_nen_mang_va_cach_uong\"><\/span>L\u01b0\u1ee3ng n\u01b0\u1edbc n\u00ean mang v\u00e0 c\u00e1ch u\u1ed1ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi m\u1ed9t ng\u00e0y leo n\u00fai, nhi\u1ec1u ng\u01b0\u1eddi mang theo kho\u1ea3ng 2 \u0111\u1ebfn 3 l\u00edt n\u01b0\u1edbc, t\u00f9y th\u1ec3 tr\u1ea1ng v\u00e0 th\u1eddi ti\u1ebft. C\u00e1ch u\u1ed1ng h\u1ee3p l\u00fd l\u00e0 nh\u1ea5p t\u1eebng ng\u1ee5m nh\u1ecf \u0111\u1ec1u \u0111\u1eb7n tr\u00ean \u0111\u01b0\u1eddng \u0111i, \u0111\u1eebng nh\u1ecbn kh\u00e1t cho \u0111\u1ebfn khi kh\u00f4 c\u1ea3 c\u1ed5. Tuy v\u1eady, anh ch\u1ecb c\u0169ng kh\u00f4ng n\u00ean \u00e9p m\u00ecnh u\u1ed1ng th\u1eadt nhi\u1ec1u. Theo h\u01b0\u1edbng d\u1eabn c\u1eadp nh\u1eadt c\u1ee7a Hi\u1ec7p h\u1ed9i Y h\u1ecdc Hoang d\u00e3 Hoa K\u1ef3, khi v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i, u\u1ed1ng theo c\u1ea3m gi\u00e1c kh\u00e1t v\u00e0 tr\u00e1nh u\u1ed1ng qu\u00e1 m\u1ee9c s\u1ebd an to\u00e0n h\u01a1n, v\u00ec u\u1ed1ng qu\u00e1 nhi\u1ec1u n\u01b0\u1edbc l\u1ecdc c\u00f3 th\u1ec3 l\u00e0m lo\u00e3ng l\u01b0\u1ee3ng mu\u1ed1i trong m\u00e1u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi c\u00e1c b\u1ea1n nh\u1ecf, t\u00f4i th\u01b0\u1eddng d\u1eb7n cha m\u1eb9 nh\u1eafc con nh\u1ea5p n\u01b0\u1edbc m\u1ed7i l\u1ea7n d\u1eebng ch\u00e2n. Tr\u1ebb m\u1ea3i ng\u1eafm c\u1ea3nh, m\u1ea3i tr\u00f2 chuy\u1ec7n n\u00ean r\u1ea5t d\u1ec5 qu\u00ean u\u1ed1ng, nh\u1ea5t l\u00e0 khi tr\u1eddi m\u00e1t. Ch\u1ec9 c\u1ea7n m\u1ed9t th\u00f3i quen nh\u1ecf nh\u01b0 v\u1eady, c\u1ea3 nh\u00e0 \u0111\u00e3 gi\u1eef \u0111\u01b0\u1ee3c nh\u1ecbp \u0111i \u0111\u1ec1u v\u00e0 \u0111\u1ee1 ph\u1ea3i d\u1eebng l\u1ea1i gi\u1eefa d\u1ed1c.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chien-luoc-bu-nuoc-va-dien-giai-khi-leo-nui.png\" alt=\"\" class=\"wp-image-7113\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chien-luoc-bu-nuoc-va-dien-giai-khi-leo-nui.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chien-luoc-bu-nuoc-va-dien-giai-khi-leo-nui-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">B\u1ed5 sung n\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i k\u1ecbp th\u1eddi gi\u00fap h\u1ed3i s\u1ee9c gi\u1eefa ch\u1eb7ng leo<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dien_giai_dung_de_co_the_thieu_muoi_va_khoang\"><\/span>\u0110i\u1ec7n gi\u1ea3i: \u0111\u1eebng \u0111\u1ec3 c\u01a1 th\u1ec3 thi\u1ebfu mu\u1ed1i v\u00e0 kho\u00e1ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi ra nhi\u1ec1u m\u1ed3 h\u00f4i, c\u01a1 th\u1ec3 m\u1ea5t c\u1ea3 n\u01b0\u1edbc l\u1eabn mu\u1ed1i kho\u00e1ng, d\u1eabn \u0111\u1ebfn chu\u1ed9t r\u00fat v\u00e0 m\u1ec7t m\u1ecfi. T\u00f4i nh\u1edb m\u1ed9t anh b\u1ea1n \u0111i cung T\u00e0 N\u0103ng Phan D\u0169ng, \u0111\u1ebfn \u0111o\u1ea1n d\u1ed1c bu\u1ed5i tr\u01b0a th\u00ec b\u1eafp ch\u00e2n co r\u00fat li\u00ean t\u1ee5c v\u00ec c\u1ea3 bu\u1ed5i s\u00e1ng ch\u1ec9 u\u1ed1ng n\u01b0\u1edbc l\u1ecdc. Anh ng\u1ed3i ngh\u1ec9, pha m\u1ed9t g\u00f3i \u0111i\u1ec7n gi\u1ea3i, xoa b\u00f3p nh\u1eb9 r\u1ed3i \u0111i ti\u1ebfp \u0111\u01b0\u1ee3c. T\u1eeb \u0111\u00f3, b\u00ecnh \u0111i\u1ec7n gi\u1ea3i tr\u1edf th\u00e0nh m\u00f3n kh\u00f4ng bao gi\u1edd thi\u1ebfu trong balo c\u1ee7a anh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vi\u1ec7c b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i kh\u00f4ng c\u1ea7n ph\u1ee9c t\u1ea1p, ch\u1ec9 c\u1ea7n ch\u1ecdn lo\u1ea1i ti\u1ec7n mang theo v\u00e0 d\u1ec5 pha ngay tr\u00ean \u0111\u01b0\u1eddng \u0111i. Anh ch\u1ecb c\u00f3 th\u1ec3 mang theo m\u1ed9t trong nh\u1eefng lo\u1ea1i sau, pha \u0111\u00fang h\u01b0\u1edbng d\u1eabn tr\u00ean bao b\u00ec \u0111\u1ec3 u\u1ed1ng an to\u00e0n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vi\u00ean s\u1ee7i \u0111i\u1ec7n gi\u1ea3i.<\/li>\n\n\n\n<li>B\u1ed9t \u0111i\u1ec7n gi\u1ea3i h\u00f2a tan.<\/li>\n\n\n\n<li>G\u00f3i Oresol.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t m\u1eb9o nh\u1ecf l\u00e0 d\u00f9ng ri\u00eang m\u1ed9t b\u00ecnh cho n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i v\u00e0 m\u1ed9t b\u00ecnh cho n\u01b0\u1edbc l\u1ecdc. C\u00e1ch n\u00e0y v\u1eeba d\u1ec5 ki\u1ec3m so\u00e1t l\u01b0\u1ee3ng u\u1ed1ng, v\u1eeba \u0111\u1ee1 ng\u00e1n khi ph\u1ea3i u\u1ed1ng m\u1ed9t v\u1ecb su\u1ed1t nhi\u1ec1u gi\u1edd. V\u1edbi chuy\u1ebfn \u0111i d\u00e0i ng\u00e0y, anh ch\u1ecb n\u00ean chia g\u00f3i \u0111i\u1ec7n gi\u1ea3i s\u1eb5n theo t\u1eebng ng\u00e0y \u0111\u1ec3 kh\u1ecfi ph\u1ea3i \u0111ong \u0111\u1ebfm tr\u00ean \u0111\u01b0\u1eddng.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thuc_don_goi_y_khi_leo_nui_cho_tung_kieu_chuyen_di\"><\/span>Th\u1ef1c \u0111\u01a1n g\u1ee3i \u00fd khi leo n\u00fai cho t\u1eebng ki\u1ec3u chuy\u1ebfn \u0111i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Chuy\u1ebfn \u0111i v\u1ec1 trong ng\u00e0y ch\u1ec9 c\u1ea7n \u0111\u1ed3 \u0103n l\u00e0m s\u1eb5n nh\u01b0 c\u01a1m n\u1eafm, b\u00e1nh m\u00ec, c\u00e1c lo\u1ea1i h\u1ea1t v\u00e0 tr\u00e1i c\u00e2y s\u1ea5y, c\u00f2n chuy\u1ebfn trekking 2 ng\u00e0y 1 \u0111\u00eam c\u1ea7n th\u00eam b\u1eefa t\u1ed1i n\u00f3ng v\u1edbi m\u00ec, ph\u1edf kh\u00f4 ho\u1eb7c c\u01a1m s\u1ea5y. Hai th\u1ef1c \u0111\u01a1n d\u01b0\u1edbi \u0111\u00e2y l\u00e0 g\u1ee3i \u00fd \u0111\u1ec3 anh ch\u1ecb tham kh\u1ea3o, c\u00f3 th\u1ec3 th\u00eam b\u1edbt theo kh\u1ea9u v\u1ecb v\u00e0 s\u1ee9c c\u1ee7a t\u1eebng th\u00e0nh vi\u00ean. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 gi\u1eef \u0111\u00fang tinh th\u1ea7n: g\u1ecdn nh\u1eb9, nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, \u0103n \u0111\u1ec1u v\u00e0 \u0111\u1ee7 n\u01b0\u1edbc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thuc_don_1_Chuyen_leo_nui_di_ve_trong_ngay_vi_du_nui_Chua_Chan_nui_Ba_Den\"><\/span>Th\u1ef1c \u0111\u01a1n 1: Chuy\u1ebfn leo n\u00fai \u0111i v\u1ec1 trong ng\u00e0y (v\u00ed d\u1ee5 n\u00fai Ch\u1ee9a Chan, n\u00fai B\u00e0 \u0110en)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Chuy\u1ebfn \u0111i trong ng\u00e0y kh\u00f4ng c\u1ea7n n\u1ea5u n\u01b0\u1edbng, ch\u1ec9 c\u1ea7n chu\u1ea9n b\u1ecb k\u1ef9 t\u1eeb t\u1ed1i h\u00f4m tr\u01b0\u1edbc \u0111\u1ec3 s\u00e1ng s\u1edbm mang \u0111i l\u00e0 \u0111\u1ee7. Nh\u1eefng cung nh\u01b0 n\u00fai Ch\u1ee9a Chan hay n\u00fai B\u00e0 \u0110en th\u01b0\u1eddng m\u1ea5t v\u00e0i ti\u1ebfng cho m\u1ed7i chi\u1ec1u \u0111i, n\u00ean c\u00e1c b\u1eefa \u0103n nh\u1eb9 gi\u1eefa \u0111\u01b0\u1eddng r\u1ea5t quan tr\u1ecdng. N\u1ebfu \u0111ang ph\u00e2n v\u00e2n <strong>\u0103n g\u00ec khi leo n\u00fai<\/strong> \u0111i v\u1ec1 trong ng\u00e0y, anh ch\u1ecb c\u00f3 th\u1ec3 tham kh\u1ea3o l\u1ecbch \u0103n nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1eefa s\u00e1ng tr\u01b0\u1edbc gi\u1edd xu\u1ea5t ph\u00e1t: y\u1ebfn m\u1ea1ch n\u1ea5u s\u1eefa v\u1edbi chu\u1ed1i, ho\u1eb7c b\u00e1nh m\u00ec nguy\u00ean c\u00e1m k\u1eb9p tr\u1ee9ng.<\/li>\n\n\n\n<li>D\u1ecdc \u0111\u01b0\u1eddng, m\u1ed7i 1 \u0111\u1ebfn 2 ti\u1ebfng: m\u1ed9t n\u1eafm h\u1ea1t, v\u00e0i mi\u1ebfng tr\u00e1i c\u00e2y s\u1ea5y ho\u1eb7c n\u1eeda thanh n\u0103ng l\u01b0\u1ee3ng.<\/li>\n\n\n\n<li>B\u1eefa tr\u01b0a \u1edf \u0111i\u1ec3m ngh\u1ec9 ho\u1eb7c tr\u00ean \u0111\u1ec9nh: c\u01a1m n\u1eafm ch\u00e0 b\u00f4ng, b\u00e1nh m\u00ec sandwich b\u01a1 \u0111\u1eadu ph\u1ed9ng, th\u00eam v\u00e0i l\u00e1t t\u00e1o.<\/li>\n\n\n\n<li>N\u01b0\u1edbc u\u1ed1ng: kho\u1ea3ng 2 \u0111\u1ebfn 3 l\u00edt, trong \u0111\u00f3 c\u00f3 m\u1ed9t b\u00ecnh pha \u0111i\u1ec7n gi\u1ea3i.<\/li>\n\n\n\n<li>B\u1eefa sau khi xu\u1ed1ng n\u00fai: th\u1ecbt b\u00f2 x\u00e0o rau xanh, canh n\u00f3ng v\u00e0 c\u01a1m.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Thuc_don_2_Chuyen_trekking_2_ngay_1_dem_tu_tuc_vi_du_Ta_Nang_Phan_Dung_cac_dinh_nui_Tay_Bac\"><\/span>Th\u1ef1c \u0111\u01a1n 2: Chuy\u1ebfn trekking 2 ng\u00e0y 1 \u0111\u00eam t\u1ef1 t\u00fac (v\u00ed d\u1ee5 T\u00e0 N\u0103ng Phan D\u0169ng, c\u00e1c \u0111\u1ec9nh n\u00fai T\u00e2y B\u1eafc)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Chuy\u1ebfn \u0111i hai ng\u00e0y c\u1ea7n nhi\u1ec1u th\u1ee9 h\u01a1n, nh\u01b0ng c\u0169ng \u0111\u1eebng v\u00ec th\u1ebf m\u00e0 nh\u1ed3i \u0111\u1ea7y balo. Anh ch\u1ecb n\u00ean \u0103n \u0111\u1ed3 t\u01b0\u01a1i trong ng\u00e0y \u0111\u1ea7u, sang ng\u00e0y th\u1ee9 hai chuy\u1ec3n d\u1ea7n sang \u0111\u1ed3 kh\u00f4 \u0111\u1ec3 balo nh\u1eb9 \u0111i theo t\u1eebng b\u01b0\u1edbc ch\u00e2n. V\u1edbi cung \u0111\u01b0\u1eddng c\u00f3 nhi\u1ec1u \u0111o\u1ea1n d\u1ed1c nh\u01b0 T\u00e0 N\u0103ng Phan D\u0169ng hay c\u00e1c \u0111\u1ec9nh T\u00e2y B\u1eafc, b\u1eefa t\u1ed1i n\u00f3ng c\u00f2n gi\u00fap c\u1ea3 nh\u00f3m l\u1ea5y l\u1ea1i tinh th\u1ea7n sau m\u1ed9t ng\u00e0y d\u00e0i. Th\u1ef1c \u0111\u01a1n g\u1ee3i \u00fd nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ng\u00e0y th\u1ee9 nh\u1ea5t, bu\u1ed5i s\u00e1ng: c\u01a1m n\u1eafm ho\u1eb7c b\u00e1nh m\u00ec nguy\u00ean c\u00e1m v\u1edbi tr\u1ee9ng, mang theo t\u1eeb nh\u00e0.<\/li>\n\n\n\n<li>Ng\u00e0y th\u1ee9 nh\u1ea5t, d\u1ecdc \u0111\u01b0\u1eddng: h\u1ea1t, socola \u0111en, tr\u00e1i c\u00e2y s\u1ea5y, l\u01b0\u01a1ng kh\u00f4, ngh\u1ec9 \u0103n nh\u1eb9 sau m\u1ed7i 1 \u0111\u1ebfn 2 ti\u1ebfng.<\/li>\n\n\n\n<li>Ng\u00e0y th\u1ee9 nh\u1ea5t, b\u1eefa tr\u01b0a: c\u01a1m n\u1eafm ch\u00e0 b\u00f4ng ho\u1eb7c sandwich b\u01a1 \u0111\u1eadu ph\u1ed9ng.<\/li>\n\n\n\n<li>T\u1ed1i h\u1ea1 tr\u1ea1i: m\u00ec ho\u1eb7c ph\u1edf kh\u00f4 n\u1ea5u n\u00f3ng, th\u00eam x\u00fac x\u00edch ti\u1ec7t tr\u00f9ng ho\u1eb7c th\u1ecbt h\u1ed9p, k\u00e8m canh s\u00fap \u0103n li\u1ec1n \u0111\u1ec3 gi\u1eef \u1ea5m.<\/li>\n\n\n\n<li>Ng\u00e0y th\u1ee9 hai, bu\u1ed5i s\u00e1ng: ch\u00e1o \u0103n li\u1ec1n ho\u1eb7c y\u1ebfn m\u1ea1ch pha n\u01b0\u1edbc n\u00f3ng, \u0103n k\u00e8m v\u00e0i mi\u1ebfng tr\u00e1i c\u00e2y s\u1ea5y.<\/li>\n\n\n\n<li>Ng\u00e0y th\u1ee9 hai, d\u1ecdc \u0111\u01b0\u1eddng v\u00e0 b\u1eefa tr\u01b0a: thanh n\u0103ng l\u01b0\u1ee3ng, h\u1ea1t, c\u01a1m s\u1ea5y tr\u1ed9n th\u1ecbt h\u1ed9p.<\/li>\n\n\n\n<li>N\u01b0\u1edbc v\u00e0 \u0111i\u1ec7n gi\u1ea3i: chia nh\u1ecf theo t\u1eebng \u0111o\u1ea1n c\u00f3 ngu\u1ed3n n\u01b0\u1edbc, m\u1ed7i ng\u00e0y \u0111\u1ec1u c\u00f3 m\u1ed9t b\u00ecnh pha \u0111i\u1ec7n gi\u1ea3i.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Luu_y_quan_trong_ve_an_toan_va_moi_truong_khi_chuan_bi_do_an_leo_nui\"><\/span>L\u01b0u \u00fd quan tr\u1ecdng v\u1ec1 an to\u00e0n v\u00e0 m\u00f4i tr\u01b0\u1eddng khi chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n leo n\u00fai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Khi chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n leo n\u00fai, anh ch\u1ecb c\u1ea7n \u0111\u1ef1ng th\u1ee9c \u0103n trong h\u1ed9p k\u00edn, mang theo gia v\u1ecb nh\u1ecf ho\u1eb7c canh s\u00fap \u0111\u1ec3 \u0111\u1ee1 ch\u00e1n \u0103n v\u00e0 mang to\u00e0n b\u1ed9 r\u00e1c xu\u1ed1ng n\u00fai. Ba vi\u1ec7c n\u00e0y gi\u00fap b\u1eefa \u0103n an to\u00e0n, d\u1ec5 \u0103n v\u00e0 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn thi\u00ean nhi\u00ean. Chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n kh\u00f4ng ch\u1ec9 l\u00e0 chuy\u1ec7n \u0111\u1ee7 s\u1ee9c, m\u00e0 c\u00f2n l\u00e0 chuy\u1ec7n gi\u1eef an to\u00e0n cho m\u00ecnh v\u00e0 gi\u1eef g\u00ecn n\u01a1i m\u00ecnh \u0111i qua. Khi \u0111\u00e3 bi\u1ebft <strong>\u0103n g\u00ec khi leo n\u00fai<\/strong>, anh ch\u1ecb n\u00ean d\u00e0nh th\u00eam ch\u00fat th\u1eddi gian ngh\u0129 \u0111\u1ebfn c\u00e1ch c\u1ea5t gi\u1eef v\u00e0 x\u1eed l\u00fd r\u00e1c. Ba l\u01b0u \u00fd d\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng \u0111i\u1ec1u t\u00f4i lu\u00f4n nh\u1eafc anh ch\u1ecb v\u00e0 c\u00e1c con tr\u01b0\u1edbc m\u1ed7i chuy\u1ebfn \u0111i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bao_quan_thuc_pham_dung_cach\"><\/span>B\u1ea3o qu\u1ea3n th\u1ef1c ph\u1ea9m \u0111\u00fang c\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Th\u1ee9c \u0103n n\u00ean \u0111\u01b0\u1ee3c \u0111\u1ef1ng trong h\u1ed9p k\u00edn \u0111\u1ec3 tr\u00e1nh ki\u1ebfn, c\u00f4n tr\u00f9ng ho\u1eb7c th\u00fa r\u1eebng \u0111\u00e1nh h\u01a1i theo m\u00f9i. N\u1ebfu mang \u0111\u1ed3 t\u01b0\u01a1i trong ng\u00e0y \u0111\u1ea7u, anh ch\u1ecb c\u00f3 th\u1ec3 th\u00eam m\u1ed9t t\u00fai \u0111\u00e1 nh\u1ecf \u0111\u1ec3 gi\u1eef m\u00e1t v\u00e0 \u0103n h\u1ebft s\u1edbm. Anh ch\u1ecb c\u0169ng \u0111\u1eebng \u0111\u1ec3 th\u1ee9c \u0103n th\u1eeba qua \u0111\u00eam ngay c\u1ea1nh n\u01a1i ng\u1ee7. Vi\u1ec7c n\u00e0y v\u1eeba gi\u1eef \u0111\u1ed3 \u0103n kh\u1ecfi \u00f4i thiu, v\u1eeba tr\u00e1nh vi\u1ec7c c\u00e1c lo\u00e0i v\u1eadt t\u00f2 m\u00f2 gh\u00e9 th\u0103m l\u1ec1u c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Khi_met_co_the_thuong_luoi_nhai\"><\/span>Khi m\u1ec7t, c\u01a1 th\u1ec3 th\u01b0\u1eddng l\u01b0\u1eddi nhai<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi qu\u00e1 m\u1ec7t, c\u01a1 th\u1ec3 th\u01b0\u1eddng l\u01b0\u1eddi nhai v\u00e0 nh\u00ecn m\u00f3n \u0103n quen c\u0169ng th\u1ea5y ng\u00e1n. T\u00f4i nh\u1edb m\u1ed9t ch\u1ecb \u0111i c\u00f9ng con g\u00e1i 12 tu\u1ed5i, \u0111\u1ebfn chi\u1ec1u con nh\u00ecn c\u01a1m n\u1eafm l\u00e0 l\u1eafc \u0111\u1ea7u. Ch\u1ecb l\u1ea5y g\u00f3i canh s\u00fap n\u00f3ng pha cho con, th\u00eam ch\u00fat ti\u00eau, b\u00e9 \u0103n h\u1ebft l\u00fac n\u00e0o kh\u00f4ng hay. V\u00ec v\u1eady anh ch\u1ecb n\u00ean mang theo g\u00f3i gia v\u1ecb nh\u1ecf nh\u01b0 ti\u00eau, \u1edbt b\u1ed9t, mu\u1ed1i v\u1eebng, ho\u1eb7c v\u00e0i g\u00f3i canh s\u00fap \u0103n li\u1ec1n \u0111\u1ec3 k\u00edch th\u00edch v\u1ecb gi\u00e1c khi c\u1ea7n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/luu-y-ve-an-toan-va-moi-truong-khi-chuan-bi-do-an-leo-nui.png\" alt=\"\" class=\"wp-image-7114\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/luu-y-ve-an-toan-va-moi-truong-khi-chuan-bi-do-an-leo-nui.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/luu-y-ve-an-toan-va-moi-truong-khi-chuan-bi-do-an-leo-nui-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Anh ch\u1ecb c\u1ea7n l\u01b0u \u00fd v\u1ec1 an to\u00e0n v\u00e0 m\u00f4i tr\u01b0\u1eddng khi chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n leo n\u00fai<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguyen_tac_%E2%80%9CKhong_de_lai_dau_vet%E2%80%9D_Leave_No_Trace\"><\/span>Nguy\u00ean t\u1eafc &#8220;Kh\u00f4ng \u0111\u1ec3 l\u1ea1i d\u1ea5u v\u1ebft&#8221; (Leave No Trace)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nguy\u00ean t\u1eafc n\u00e0y n\u1eb1m trong b\u1ea3y nguy\u00ean t\u1eafc \u1ee9ng x\u1eed ngo\u00e0i thi\u00ean nhi\u00ean do Trung t\u00e2m Leave No Trace v\u1ec1 \u0111\u1ea1o \u0111\u1ee9c ngo\u00e0i tr\u1eddi x\u00e2y d\u1ef1ng, v\u00e0 m\u1ed9t trong s\u1ed1 \u0111\u00f3 \u0111\u01b0\u1ee3c nh\u1eafc quen thu\u1ed9c l\u00e0 mang g\u00ec l\u00ean n\u00fai th\u00ec mang xu\u1ed1ng n\u1ea5y. C\u1ee5 th\u1ec3, anh ch\u1ecb gom to\u00e0n b\u1ed9 r\u00e1c th\u1ea3i, v\u1ecf b\u00e1nh, t\u00fai nilon, th\u1ee9c \u0103n th\u1eeba \u0111\u1ec3 mang xu\u1ed1ng n\u00fai, kh\u00f4ng v\u1ee9t b\u1eeba b\u00e3i gi\u1eefa r\u1eebng. \u0110\u1ed3 \u0103n th\u1eeba c\u1ee7a con ng\u01b0\u1eddi c\u00f3 th\u1ec3 l\u00e0m \u0111\u1ed9ng v\u1eadt hoang d\u00e3 quen m\u00f9i, thay \u0111\u1ed5i th\u00f3i quen ki\u1ebfm \u0103n v\u00e0 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u1ec7 sinh th\u00e1i n\u01a1i \u0111\u00f3. \u0110\u00e2y c\u0169ng l\u00e0 m\u1ed9t b\u00e0i h\u1ecdc nh\u1ecf cho con: t\u1ef1 gom r\u00e1c c\u1ee7a m\u00ecnh v\u00e0o t\u00fai ri\u00eang, sau chuy\u1ebfn \u0111i m\u1edbi th\u1ea5y m\u00ecnh \u0111\u00e3 bi\u1ebft tr\u00e1ch nhi\u1ec7m h\u01a1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cung_Minh_Tri_Thanh_leo_nui_vung_suc_va_them_gan_ket\"><\/span>C\u00f9ng Minh Tr\u00ed Th\u00e0nh leo n\u00fai, v\u1eefng s\u1ee9c v\u00e0 th\u00eam g\u1eafn k\u1ebft<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi t\u00f4i, leo n\u00fai kh\u00f4ng ch\u1ec9 l\u00e0 chuy\u1ec7n th\u1ec3 l\u1ef1c. \u0110\u00f3 c\u00f2n l\u00e0 cu\u1ed9c tr\u00f2 chuy\u1ec7n gi\u1eefa m\u1ed7i ng\u01b0\u1eddi v\u1edbi ch\u00ednh m\u00ecnh, n\u01a1i ch\u00fang ta h\u1ecdc c\u00e1ch ki\u00ean tr\u00ec, h\u1ecdc c\u00e1ch t\u1ef1 b\u01b0\u1edbc \u0111i. M\u1ed9t b\u1eefa \u0103n \u0111\u01b0\u1ee3c chu\u1ea9n b\u1ecb chu \u0111\u00e1o gi\u00fap m\u1ecdi th\u1ee9 nh\u1eb9 nh\u00e0ng h\u01a1n r\u1ea5t nhi\u1ec1u, v\u00ec khi \u0111\u1ee7 s\u1ee9c, anh ch\u1ecb s\u1ebd c\u00f3 nhi\u1ec1u t\u00e2m tr\u00ed h\u01a1n \u0111\u1ec3 l\u1eafng nghe v\u00e0 c\u1ea3m nh\u1eadn.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-chuan-bi-do-an-khi-leo-nui.png\" alt=\"\" class=\"wp-image-7115\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-chuan-bi-do-an-khi-leo-nui.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-chuan-bi-do-an-khi-leo-nui-768x576.png 768w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-chuan-bi-do-an-khi-leo-nui-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Minh Tr\u00ed Th\u00e0nh lu\u00f4n n\u1ed7 l\u1ef1c gi\u00fap anh ch\u1ecb b\u1ed5 sung \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng tr\u01b0\u1edbc khi leo<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu anh ch\u1ecb mu\u1ed1n c\u00f3 m\u1ed9t h\u00e0nh tr\u00ecnh leo n\u00fai \u0111\u01b0\u1ee3c chu\u1ea9n b\u1ecb b\u00e0i b\u1ea3n, t\u1eeb chuy\u1ec7n \u0103n g\u00ec khi leo n\u00fai \u0111\u1ebfn c\u00e1c b\u01b0\u1edbc an to\u00e0n, m\u1eddi anh ch\u1ecb tham kh\u1ea3o nh\u1eefng chia s\u1ebb v\u00e0 kinh nghi\u1ec7m t\u1ea1i Minh Tr\u00ed Th\u00e0nh, n\u01a1i t\u00f4i c\u00f9ng \u0111\u1ed9i ng\u0169 \u0111\u00e3 \u0111\u1ed3ng h\u00e0nh trong nh\u1eefng chuy\u1ebfn \u0111i nh\u01b0 chinh ph\u1ee5c Fansipan 2 ng\u00e0y 1 \u0111\u00eam hay h\u00e0nh tr\u00ecnh V\u01b0\u1ee3t \u0111\u1ec9nh Ba V\u00ec c\u00f9ng h\u01a1n 160 b\u1ea1n nh\u1ecf t\u1eeb 8 \u0111\u1ebfn 18 tu\u1ed5i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_luan\"><\/span>K\u1ebft lu\u1eadn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bi\u1ebft <strong>\u0103n g\u00ec khi leo n\u00fai<\/strong> gi\u00fap anh ch\u1ecb \u0111i \u0111\u1ec1u ch\u00e2n, \u0111\u1ee1 m\u1ec7t v\u00e0 an to\u00e0n h\u01a1n. H\u00e3y \u01b0u ti\u00ean \u0111\u1ed3 g\u1ecdn nh\u1eb9, nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, \u0103n \u0111\u1ec1u theo t\u1eebng ch\u1eb7ng, b\u00f9 n\u01b0\u1edbc, \u0111i\u1ec7n gi\u1ea3i v\u00e0 mang r\u00e1c xu\u1ed1ng n\u00fai. Chu\u1ea9n b\u1ecb k\u1ef9 t\u1eeb b\u1eefa \u0103n s\u1ebd gi\u00fap m\u1ed7i chuy\u1ebfn \u0111i th\u00eam tr\u1ecdn v\u1eb9n, nh\u1ea5t l\u00e0 khi anh ch\u1ecb \u0111i c\u00f9ng con.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cau_hoi_thuong_gap_ve_an_gi_khi_leo_nui\"><\/span>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 \u0103n g\u00ec khi leo n\u00fai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0102n g\u00ec khi leo n\u00fai \u0111\u1ec3 kh\u00f4ng b\u1ecb m\u1ec7t gi\u1eefa \u0111\u01b0\u1eddng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean ch\u1ecdn \u0111\u1ed3 g\u1ecdn nh\u1eb9, nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng nh\u01b0 c\u01a1m n\u1eafm, c\u00e1c lo\u1ea1i h\u1ea1t, thanh n\u0103ng l\u01b0\u1ee3ng, tr\u00e1i c\u00e2y s\u1ea5y v\u00e0 \u0103n \u0111\u1ec1u sau m\u1ed7i 1 \u0111\u1ebfn 2 ti\u1ebfng. \u0110\u1eebng \u0111\u1ee3i \u0111\u1ebfn l\u00fac ki\u1ec7t s\u1ee9c m\u1edbi \u0103n, v\u00ec khi \u0111\u00f3 c\u01a1 th\u1ec3 \u0111\u00e3 h\u1ee5t n\u0103ng l\u01b0\u1ee3ng kh\u00e1 nhi\u1ec1u. K\u1ebft h\u1ee3p u\u1ed1ng n\u01b0\u1edbc t\u1eebng ng\u1ee5m nh\u1ecf v\u00e0 b\u1ed5 sung \u0111i\u1ec7n gi\u1ea3i s\u1ebd gi\u00fap b\u01b0\u1edbc ch\u00e2n \u0111\u1ec1u h\u01a1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tr\u01b0\u1edbc khi leo n\u00fai n\u00ean \u0103n g\u00ec v\u00e0 \u0103n l\u00fac n\u00e0o?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong kho\u1ea3ng 12 \u0111\u1ebfn 24 ti\u1ebfng tr\u01b0\u1edbc chuy\u1ebfn \u0111i, anh ch\u1ecb n\u00ean \u0103n c\u00e1c m\u00f3n nhi\u1ec1u tinh b\u1ed9t ph\u1ee9c h\u1ee3p nh\u01b0 m\u00ec \u00dd, c\u01a1m g\u1ea1o l\u1ee9t, y\u1ebfn m\u1ea1ch, b\u00e1nh m\u00ec nguy\u00ean c\u00e1m, k\u00e8m tr\u1ee9ng ho\u1eb7c \u1ee9c g\u00e0. N\u00ean tr\u00e1nh \u0111\u1ed3 chi\u00ean r\u00e1n nhi\u1ec1u d\u1ea7u m\u1ee1 v\u00e0 r\u01b0\u1ee3u bia. B\u1eefa s\u00e1ng tr\u01b0\u1edbc gi\u1edd xu\u1ea5t ph\u00e1t ch\u1ec9 c\u1ea7n nh\u1eb9, d\u1ec5 ti\u00eau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Leo n\u00fai n\u00ean mang bao nhi\u00eau n\u01b0\u1edbc v\u00e0 c\u00f3 c\u1ea7n \u0111i\u1ec7n gi\u1ea3i kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t ng\u00e0y leo n\u00fai, nhi\u1ec1u ng\u01b0\u1eddi mang kho\u1ea3ng 2 \u0111\u1ebfn 3 l\u00edt n\u01b0\u1edbc, t\u00f9y th\u1ec3 tr\u1ea1ng v\u00e0 th\u1eddi ti\u1ebft. Khi ra nhi\u1ec1u m\u1ed3 h\u00f4i, anh ch\u1ecb n\u00ean mang th\u00eam vi\u00ean s\u1ee7i \u0111i\u1ec7n gi\u1ea3i, b\u1ed9t h\u00f2a tan ho\u1eb7c g\u00f3i Oresol \u0111\u1ec3 b\u00f9 l\u01b0\u1ee3ng mu\u1ed1i kho\u00e1ng \u0111\u00e3 m\u1ea5t. H\u00e3y u\u1ed1ng theo c\u1ea3m gi\u00e1c kh\u00e1t, kh\u00f4ng \u00e9p b\u1ea3n th\u00e2n u\u1ed1ng qu\u00e1 nhi\u1ec1u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tr\u1ebb em leo n\u00fai n\u00ean \u0103n g\u00ec?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tr\u1ebb n\u00ean \u0103n th\u00e0nh nhi\u1ec1u b\u1eefa nh\u1ecf h\u01a1n ng\u01b0\u1eddi l\u1edbn, \u01b0u ti\u00ean m\u00f3n con quen v\u00e0 th\u00edch nh\u01b0 c\u01a1m n\u1eafm, b\u00e1nh m\u00ec, tr\u00e1i c\u00e2y s\u1ea5y m\u1ec1m. Anh ch\u1ecb n\u00ean ch\u1ee7 \u0111\u1ed9ng nh\u1eafc con \u0103n v\u00e0 nh\u1ea5p n\u01b0\u1edbc m\u1ed7i l\u1ea7n d\u1eebng ch\u00e2n v\u00ec tr\u1ebb th\u01b0\u1eddng kh\u00f4ng t\u1ef1 bi\u1ebft \u0111\u00f3i. N\u1ebfu con c\u00f3 ti\u1ec1n s\u1eed d\u1ecb \u1ee9ng th\u1ef1c ph\u1ea9m, nh\u1ea5t l\u00e0 \u0111\u1eadu ph\u1ed9ng, h\u00e3y ki\u1ec3m tra k\u1ef9 th\u00e0nh ph\u1ea7n tr\u01b0\u1edbc khi mang theo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110\u1ed3 \u0103n n\u00e0o n\u00ean tr\u00e1nh khi leo n\u00fai?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb n\u00ean tr\u00e1nh \u0111\u1ed3 d\u1ec5 \u00f4i thiu trong th\u1eddi ti\u1ebft n\u00f3ng, \u0111\u1ed3 d\u1ec5 d\u1eadp n\u00e1t khi ch\u00e8n \u00e9p nh\u01b0 chu\u1ed1i ch\u00edn m\u1ec1m, v\u00e0 c\u00e1c m\u00f3n c\u1ea7u k\u1ef3 c\u1ea7n nhi\u1ec1u n\u01b0\u1edbc, nhi\u1ec1u gas \u0111\u1ec3 n\u1ea5u. Tr\u01b0\u1edbc chuy\u1ebfn \u0111i, n\u00ean h\u1ea1n ch\u1ebf \u0111\u1ed3 chi\u00ean r\u00e1n nhi\u1ec1u d\u1ea7u m\u1ee1 v\u00e0 r\u01b0\u1ee3u bia. C\u00e1c m\u00f3n n\u1eb7ng m\u00f9i c\u0169ng d\u1ec5 thu h\u00fat c\u00f4n tr\u00f9ng v\u00e0 th\u00fa r\u1eebng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Khi leo n\u00fai b\u1ecb ch\u00e1n \u0103n th\u00ec l\u00e0m sao?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Khi m\u1ec7t, c\u01a1 th\u1ec3 th\u01b0\u1eddng l\u01b0\u1eddi nhai n\u00ean ch\u00e1n \u0103n l\u00e0 chuy\u1ec7n b\u00ecnh th\u01b0\u1eddng. Anh ch\u1ecb c\u00f3 th\u1ec3 mang theo g\u00f3i gia v\u1ecb nh\u1ecf nh\u01b0 ti\u00eau, \u1edbt b\u1ed9t ho\u1eb7c canh s\u00fap n\u00f3ng \u0103n li\u1ec1n \u0111\u1ec3 k\u00edch th\u00edch v\u1ecb gi\u00e1c. Chia nh\u1ecf kh\u1ea9u ph\u1ea7n, \u0103n t\u1eebng ch\u00fat m\u1ed9t c\u0169ng d\u1ec5 h\u01a1n so v\u1edbi \u00e9p m\u00ecnh \u0103n c\u1ea3 b\u1eefa l\u1edbn.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tai_lieu_tham_khao\"><\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hi\u1ec7p h\u1ed9i Y h\u1ecdc Hoang d\u00e3 Hoa K\u1ef3 (Wilderness Medical Society), h\u01b0\u1edbng d\u1eabn c\u1eadp nh\u1eadt v\u1ec1 u\u1ed1ng n\u01b0\u1edbc khi v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i, \u0111\u0103ng tr\u00ean American Family Physician: <a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2021\/0215\/p252.html\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.aafp.org\/pubs\/afp\/issues\/2021\/0215\/p252.html<\/a><\/li>\n\n\n\n<li>D\u1ecbch v\u1ee5 C\u00f4ng vi\u00ean Qu\u1ed1c gia Hoa K\u1ef3 (National Park Service), b\u1ea3y nguy\u00ean t\u1eafc Leave No Trace c\u1ee7a Trung t\u00e2m Leave No Trace v\u1ec1 \u0111\u1ea1o \u0111\u1ee9c ngo\u00e0i tr\u1eddi: <a href=\"https:\/\/www.nps.gov\/articles\/leave-no-trace-seven-principles.htm\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.nps.gov\/articles\/leave-no-trace-seven-principles.htm<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;6979&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 b\u00ecnh ch\u1ecdn)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\u0102n g\u00ec khi leo n\u00fai \u0111\u1ec3 \u0111\u1ee7 s\u1ee9c \u0111i h\u1ebft cung \u0111\u01b0\u1eddng?&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 b\u00ecnh ch\u1ecdn)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>V\u1ec1 chuy\u1ec7n \u0103n g\u00ec khi leo n\u00fai, anh ch\u1ecb n\u00ean ch\u1ecdn m\u00f3n g\u1ecdn nh\u1eb9, nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng nh\u01b0 c\u01a1m n\u1eafm, c\u00e1c lo\u1ea1i h\u1ea1t, thanh n\u0103ng l\u01b0\u1ee3ng, \u0103n \u0111\u1ec1u sau m\u1ed7i 1 \u0111\u1ebfn 2 ti\u1ebfng v\u00e0 b\u00f9 \u0111\u1ee7 n\u01b0\u1edbc, \u0111i\u1ec7n gi\u1ea3i. B\u00e0i vi\u1ebft h\u01b0\u1edbng d\u1eabn c\u00e1ch \u0103n t\u1eebng giai \u0111o\u1ea1n, hai th\u1ef1c \u0111\u01a1n m\u1eabu v\u00e0 l\u01b0u [&#8230;]\n","protected":false},"author":1,"featured_media":7111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80],"tags":[],"class_list":["post-6979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ren-luyen-the-chat"],"_links":{"self":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6979","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/comments?post=6979"}],"version-history":[{"count":6,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6979\/revisions"}],"predecessor-version":[{"id":7934,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6979\/revisions\/7934"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media\/7111"}],"wp:attachment":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media?parent=6979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/categories?post=6979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/tags?post=6979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}