[Theory] Understand and manage your health! Preventing and managing metabolic syndrome.
Part _1 Understanding Metabolic Syndrome
What is metabolic syndrome?
Diagnostic criteria for metabolic syndrome
Metabolic Syndrome: Why is it dangerous?
What is the biggest cause of metabolic syndrome?
Get a grip on insulin resistance!

Part _2 Prevention and Management of Metabolic Syndrome
Three Key Elements of Metabolic Syndrome Prevention and Management
A balanced, low-GL diet
Regular exercise
Moderation, including quitting smoking, drinking in moderation, and managing stress

Part _3: Planning a 2·1·1 Diet for a Low GL Diet
Low GL standard for metabolic syndrome
Low GL, it's easy if you practice 2·1·1!
Eating habits to combat metabolic syndrome, make sure to stick to these!

[Recipe] Follow this recipe and you'll see results! The 2-1-1 Diet for Metabolic Syndrome
Part _1 Basic Lesson
2·1·1 Diet Basic Measurement & Fire Control
2·1·1 Diet Basics Whole Grain Rice, Low GL Rice, Low Sodium Soup
Low-sodium kimchi, low-sodium seasoning sauce
Low GL snacks

Part _2 Easy Breakfast
SET 1 Vegetable Egg Soy Sauce Rice + Stir-fried Bell Peppers and Mushrooms + Pickled Cabbage and Cabbage + String Cheese
SET 2 Simple Tofu Rice + Apple and Green Onion Salad + Mushroom Egg Pancake + Roasted Seaweed & Low-Sodium Sweet Potato Soy Sauce
SET 3 Brown rice + stir-fried chicken breast and vegetables + pickled kale + nut ssamjang
SET 4 Brown rice + low-sodium braised chicken breast with chili peppers + spinach, tofu, and mushroom salad + spicy dried pollack and zucchini soup
SET 5 Simple Bibimbap with Lots of Vegetables + Braised Tofu with Gochujang + Vegetable Sticks
SET 6 Brown rice + grilled mackerel + bean sprouts and seaweed + pickled lettuce with yuzu sauce
SET 7 Brown rice + soft tofu with natto seasoning, cherry tomatoes + perilla leaf salad
SET 8 Brown Rice + Spicy Stir-fried Beef with Bean Sprouts + Cabbage and Kale Salad with Peanut Dressing
SET 9 Pumpkin Yogurt Balls + Chicken Breast, Apple, and Walnut Salad
SET 10 Cabbage Egg Toast + Perilla Milk + Tangerine

Part _3 An Energizing Lunch
SET 1 Water parsley shrimp bibimbap + assorted mushroom and perilla braised rice
SET 2 Chicken Breast with Mapo Sauce Rice + Chives and Onion Salad + Grilled Mushrooms
SET 3 Hamgyeongdo-style chicken salad bibimbap + water parsley salad + vegetable wraps
SET 4: Chicken breast with garlic fried rice + carrot salad with walnut dressing
SET 5 Spicy Tuna Salad and Cabbage Wrap + Perilla Seed Loquat Pancake
SET 6 Radish Salad Bibimbap + Chicken Breast with Almond Stir-fry
SET 7 Stir-fried Mushrooms and Vegetable Bibimbap + Braised Dried Pollack with Garlic
SET 8 Grilled Tofu Kimbap + Yuzu Dressing Mugwort Salad + Vegetable Sticks
SET 9 Seaweed Bibimbap + Zucchini Shrimp Pancake
SET 10 Chicken Egg Ssamjang Bibimbap + Deodeok and Cucumber Salad
SET 11 Bean Sprout Rice with Tofu Seasoning + Spicy Pork and Perilla Leaf Stir-fry
SET 12 Spicy Tofu Soboro Mushroom Bibimbap + Cucumber Paprika Soy Sauce Salad + Perilla Seaweed Soup
SET 13 Stir-fried tofu with wild chives and paprika
SET 14 Stir-fried Kimchi Natto Rice Bowl + Stir-fried Cabbage and Shrimp
SET 15 Boiled Beef and Stir-fried Octopus Rice Bowl + Tuna and Cucumber Salad

Part _4 A filling dinner
SET 1 Brown rice + stir-fried garlic pork + bean sprout and chive salad + vegetable wrap
SET 2 Brown rice + boiled pork tenderloin + cucumber salad + vegetable sticks & nut ssamjang
SET 3 Carrot Rice + Spicy Stir-fried Bok Choy + Chicken Breast Yurin-gi
SET 4 Brown rice + Mille-feuille hotpot + grilled tofu + cucumber radish kimchi (adl)
SET 5 Brown rice + chicken breast with mushrooms and soybean paste + seasoned wild chives + radish kimchi + vegetables for ssam
SET 6 Mushroom rice + perilla leaf salad + spinach and clam stir-fry
SET 7 Brown rice + grilled tuna with ginger + stir-fried shiitake mushrooms in sesame oil + paprika and perilla leaf salad
SET 8 Brown rice + grilled fish with chives, onions, and wasabi pickles + spinach and walnut stir-fry
SET 9 Brown rice + seasoned steamed mackerel + seasoned tofu with wild chives + radish salad
SET 10 Brown rice + smoked garlic grilled duck + soft tofu salad + mugwort leaves
SET 11 Brown Rice + Spicy Mushroom Bulgogi Stew + Burdock Salad
SET 12 Brown rice + braised dried radish greens + stir-fried cabbage and perilla seeds + enoki mushroom and cucumber salad
SET 13 Perilla Seed Rice Balls + Stir-fried Konjac Noodles with Lots of Vegetables + Squid and Water Parsley Salad
SET 14 Vegetable Wrap Yuzu Sauce Bibim Guksu + Boiled Egg + Mushroom Perilla Leaf Pancake + Chives and Gochujang Salad
SET 15 Muk Kongguksu + Cabbage and Golbaengi Salad + Lettuce and Perilla Salad

eGL table of representative ingredients and frequently eaten foods
2-week 2·1·1 diet plan
Index alphabetically, by material

The problem, again, was carbohydrates!

So what's the main cause of metabolic syndrome? Excessive carbohydrate intake.
In particular, Koreans eat carbohydrates such as rice and noodles as their staple food, and recently they also enjoy drinking drinks and desserts with high sugar content, so metabolic syndrome is rapidly increasing.
If you consume too many carbohydrates and your blood sugar levels rise repeatedly, the burden on the pancreas, which secretes insulin, a hormone that regulates blood sugar levels, increases.
Then, the body's metabolism becomes unstable, which eventually leads to abdominal obesity and insulin resistance, which means that insulin does not work properly.
This is what leads to metabolic syndrome.
That's why you need to eat a low-carbohydrate diet to prevent and manage metabolic syndrome.
In particular, a low-carb diet (Low GL Diet) that is scientific and tailored to the Korean palate is essential for effective and sustainable implementation.


The Easiest Way to Follow a Low-GL Diet! The 2·1·1 Diet

That diet is called the Low GL diet.
This diet doesn't necessarily tell you to eat fewer carbohydrates.
Because carbohydrates are an essential source of energy for our bodies.
It is recommended that you consume carbohydrates, but choose whole grains that raise blood sugar levels slowly, and eat them in moderation with vegetables, protein foods, and unsaturated fats to help prevent rapid blood sugar spikes.
This book proposes the 2·1·1 diet as the easiest way to implement a low GL diet, along with scientific guidelines.
This diet is very easy as you just need to eat vegetables: protein foods: whole grains in a 2:1:1 ratio.
This book introduces 40 2-1-1 diet recipes that can be easily followed every day, including simple breakfast meals, energizing lunch meals, and filling dinner meals, as well as recipes for low-GL rice, low-sodium soup, kimchi, seasoning sauce, and snacks that can be made in the microwave, along with scientific nutritional analysis.
All menu items are prepared with minimal seasoning and utilize readily available ingredients and simple recipes for ease of use.
However, we did not sacrifice the taste so that everyone can enjoy it.
A two-week 2·1·1 diet plan is also included, so don't worry and start following the 2·1·1 diet today.
You will have a healthier tomorrow than today.

* GL (Glycemic Load) is a numerical expression of the degree of blood sugar load (change) after consuming food. The lower the GL, the less it raises blood sugar levels, which helps with appetite control, weight control, and especially preventing and managing metabolic syndrome.