北大附小肖家河分校六（2）班 刘奕宁 这次割稻子的体验就像一颗珍贵的种子，在我心里生根发芽，也将陪伴我迎接新的一年，与我一起慢慢 长大。指导教师 高冲 今年，公园中一片小小的稻田让我品尝到劳动的艰辛和收获的快乐。 金秋的一个周末，在妈妈的带领下，我来到海淀清河之洲稻田，体验割稻子。站在田埂上望去，金黄的 稻穗沉甸甸地垂着，像害羞的小姑娘低着头，微风一吹，稻田翻起金色的波浪，空气中飘着淡淡的稻 香。田里的稻草人梳着小辫，身上沾满落叶，好像也在欣赏这美景。麻雀们早在田边的大树上站定，准 备瓜分稻米了。 负责人是一位老爷爷，他先给我们示范："左手抓住稻秆中下部，右手握紧镰刀，贴着地面斜着用力， 一刀就能割下一丛。" 我学着他的样子，握紧镰刀，可稻秆像故意和我作对似的，要么割不断，要么把 稻穗甩落在田里。汗水顺着额头往下淌，后背的衣服都湿了，我不禁有点泄气。老爷爷笑着说："别 急，力道要稳，角度要准。" 我静下心来，跟着他的节奏慢慢尝试，终于成功割下第一丛稻子，心里别 提多开心了。抬头一望，大家都干劲十足，有的弯腰割稻，有的把割好的稻子捆成捆，稻田里满是欢声 笑语。我已经越来越熟练了，割下的稻子捆了一丛又一丛。 我和 ...

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].