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Antinæringsstoffer

Bybedrementalhelse.no

Antinæringsstoffer er en samlebetegnelse på stoffer som finnes naturlig i mat og har mindre gunstige egenskaper eller kan gi bivirkninger. Større inntak eller lavere/moderat inntak over tid kan for enkelte gi problemer eller symptomer. 

Det kan være vanskelig å finne ut hvilke matvarer som skaper problemer for oss og derfor kan en tilnærming være å eliminere flere på ‘mistenkt-listen’ og senere reintrodusere systematisk. Et problem er også at mange av matvarene inneholder flere antinæringsstoffer. 

Nedenfor vil jeg forsøke å ta for meg de ulike antinæringsstoffene vi vet om. Dette er både for å lære mer selv, men også for å lære bort.

Oksalat

Hva🤷: Oksalat eller oksalsyre er en organisk forbindelse som finnes naturlig i flere matvarer. Kan forme løselige og uløselige salter i vann. I planter er den viktig for blant annet kalsiumbalansen, pH-regulering, vekst/utvikling, fotosyntese og håndtering av tungmetaller. 

Hvor🕵️: grønnsaker, særlig høyt i grønne planter/blader som spinat, grønnkål, salat og rabarbra. Det nevnes også belgfrukter som høye på oksalat. Finnes også i mindre mengder i nøtter, kakao, frø, frokostblanding, sopp og bær. Av drikke er det gjerne te som nevnes spesielt, men også kaffe inneholder oksalat. Pattedyr lager også en liten mengde oksalat ved normale celleprosesser. Av belgfruktene er soya spesielt høyt. Lavere nivå i kikerter og linser. Lakris ble løftet frem som det som inneholdt høyest mengde oksalat i rapporten lagt ved. 

Hvorfor🦸: særlig relevant for nyresteinformasjon og antas å være giftig for nyrer. Salter i form av kalsiumoksalatkrystaller kan havne i nyrene og blokkere urinavgang og skade vev/blodårer. I mer alvorlige og sjeldne tilfeller kan man få systemisk avleiringer i indre organer, skjelett eller ledd. Dette er vanligere om man har redusert nyrefunksjon – noe mange får med økt alder. Oksalat kan binde til seg mineraler/salter i tarmen og hindre opptak (f.eks kalsium, magnesium, zink og jern). Særlig lurt å redusere om du har noen av følgende symptomer (Dette er symptomer på hyperoksaluri eller nyrestein): 

  • Skarp smerte i ryggen, siden, nedre mageområde eller lysken. 
  • Urin som ser rosa, rød eller brun ut på grunn av blod. 
  • Hyppig trang til å tisse. 
  • Smerter ved vannlating. 
  • Ikke kunne tisse eller bare tisse en liten mengde. 
  • Frysninger, feber, urolig mage eller oppkast. 

Alternativt kan det være lurt å forsøke å redusere oksalatinntaket om du har diffuse symptomer du ikke helt forstår. 

Hvordan👨‍🔬: reduksjon av matvarer med høyest innhold vil være beste måte å unngå. Noe oksalat lager kroppen selv og noe ved inntak vil den også klare å håndtere. Koking/steking virker å redusere mengden. Også baking med melk virker å redusere mengden løselig oksalat fordi kalsium bindes. 

Jeg sier ikke at vi blir syke av å spise tofu en gang, jordbær her og der eller brokkoli til middag. Det er mengden og hyppigheten det kommer an på. Det er heller ikke slik at alle som får i seg oksalat utvikler symptomer. Dette er like mye informasjon for å lettere kunne ta gode og informerte valg. Mange av matvarene nevnt inneholder andre stoffer som kan være bra for oss, tarmhelse og bakterier i tarmen. Derimot, har du hatt nyrestein tidligere eller ofte har mangel på ulike mineraler, kan det være lurt å ha dette i bakhodet. Kanskje vil reduksjon av mat med oksalat være bra for deg? 

Jeg har skjønt at det er veldig mye å kunne om oksalat. Derfor har jeg gått til innkjøp av boken Toxic Superfoods av forfatteren Sally K. Norton. En bok som handler om nettopp oksalat. Kanskje det må komme en “oksalat del 2”? 

Kilder 

https://www.mayoclinic.org/diseases-conditions/hyperoxaluria/symptoms-causes/syc-20352254

  • Om symptomer. 

https://pubmed.ncbi.nlm.nih.gov/17711092/

  • Om kaffe og te. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10486698/

  • Rapport som det refereres til

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