近日，关于"车厘子含褪黑素能助眠"的话题引发热议。吃车厘子真能助眠？吃多少才有用？"炫"车厘子需要注意什么？本期"健康科代表"，我们一探究竟。 四川省第四人民医院营养科主管营养师伍雪表示，褪黑素是负责调节"睡眠—觉醒周期"的睡眠激素，主要由大脑深处的松果体分泌，也叫"黑夜荷尔蒙"。褪 黑素并不是强行把人"麻晕"，而更像是拨动了从日间模式到夜间模式的开关，告诉身体"到点了，该睡觉了"，主要适用于生物钟拖延，导致入睡和起床时间 推迟的人群，例如倒班工作者、跨时区旅行者等。 "从营养学看，车厘子确实含有天然褪黑素，但含量极低，仅能起到温和辅助睡眠的作用，而非治疗失眠的功效。"伍雪表示，每个人对褪黑素的反应也不一 样，因此无法精确计算，究竟吃多少车厘子才能通过补充褪黑素有助睡眠。更为关键的是，睡眠障碍的成因繁多，对于本身不缺乏褪黑素的睡眠障碍患者而 言，额外补充褪黑素的改善效果并不理想。 伍雪提醒，车厘子血糖生成指数为22—29，对血糖友好。不过，颜色过深的车厘子，血糖生成指数可能相对较高，如果购买到的车厘子颜色很深，少吃几颗 就好。《中国居民膳食指南（2022）》建议每人每天吃水果200—350g，考虑到食物种类多 ...

Core Viewpoint - The popularity of "low GI" (glycemic index) foods is rising in the market, but many products labeled as such lack authoritative verification and may not deliver the expected health benefits [1][3]. Group 1: Market Trends - "Low GI" foods are increasingly marketed with health-related labels such as sugar-free, zero-calorie, and low-fat, but the lack of mandatory national standards raises concerns about their authenticity [1][3]. - Consumers are often misled by the marketing of "low GI" products, with many unable to verify the claims made by sellers [2][3]. Group 2: Consumer Experiences - A consumer reported receiving moldy "low GI" bread, highlighting the difficulty in determining the authenticity of such products purchased online [2]. - Many products on e-commerce platforms display "low GI" labels, but the methods of proving this claim vary significantly, leading to confusion among consumers [2][3]. Group 3: Certification and Standards - Current "low GI" food certifications in China are voluntary, with no unified national standards for labeling, allowing various institutions to create their own certification logos [3][4]. - The cost of obtaining a "low GI" certification can range from tens of thousands to over a hundred thousand yuan, indicating a commercial nature of these certifications [3][4]. Group 4: Scientific Validity - True "low GI" certification requires rigorous testing by qualified laboratories, following international standards, which many products do not meet [3][5]. - The GI value of foods can be influenced by multiple factors, and without proper certification, the claims of "low GI" may not be reliable [5][6]. Group 5: Nutritional Guidance - "Low GI" foods should not be equated with overall healthiness; a comprehensive approach to nutrition is necessary, considering factors like low salt, low sugar, and high dietary fiber [5][6]. - Recommendations for consumers include choosing whole grains, controlling total caloric intake, and maintaining a balanced diet to effectively manage blood sugar levels [6].

Core Viewpoint - The article discusses the health implications of rice porridge, particularly its high glycemic index (GI), which raises concerns about its impact on blood sugar levels. It contrasts traditional rice porridge with modern versions made from refined white rice, highlighting the nutritional differences and the effects on health. Glycemic Index (GI) Understanding - Glycemic Index (GI) is a key indicator in modern nutrition that measures how quickly carbohydrate-containing foods affect blood sugar levels. Foods with a high GI are digested and absorbed rapidly, leading to a quick rise in blood sugar [5][8]. - High GI foods are defined as those with a GI greater than 70, while medium GI foods range from 55 to 70, and low GI foods are 55 or lower [7]. High GI of Rice Porridge - White rice has a GI of approximately 73, categorizing it as a high GI food. Rice porridge has an even higher GI, reaching up to 78, and in some cases, it can be as high as 87 due to the cooking process that gelatinizes starch [8][10]. - The cooking process of rice with water leads to starch gelatinization, which increases the porridge's ability to raise blood sugar levels quickly [10]. Differences Between Traditional and Modern Porridge - Traditional porridge was made from whole grains or brown rice, which retained dietary fiber and essential nutrients, unlike modern refined white rice that lacks these components [11][13]. - The fiber content in whole grains helps slow down digestion and absorption, reducing the post-meal blood sugar spike [15][17]. Historical Context of Rice Porridge - Historically, rice porridge was consumed in a context of food scarcity, leading to thinner, less concentrated porridge. In contrast, modern diets often lead to excessive caloric intake, making the rapid blood sugar increase from refined carbohydrates a health concern [18]. Recommendations for Healthier Porridge Consumption - To mitigate the high GI of rice porridge, it is recommended to replace part of the white rice with whole grains and legumes, which can lower the overall GI of the meal [24]. - Cooking time should be minimized to prevent excessive gelatinization, and adding vegetables or protein can help balance the meal and slow down sugar absorption [25][26][28]. - Using cooled, previously cooked rice can also lower the glycemic response when making porridge, as it forms resistant starch [29].