Artigos em português sobre suplementos alimentares em geral para veganos e vegetarianos:
Artigo introdutório (em formato de PDF) sobre as necessidades protéicas em si e os aminoácidos necessários para vegetarianos ou não, do site Prof. Dorival:
Artigo do site da Associação Vegetariana Portuguesa escrito por uma dietista, co-autora dos livros Vegan for Life, Vegan for Her, Never too Late to Go Vegan, entre outros):
"Suplementos Recomendados para Veganos"por Virginia Messina
Trechos em inglês, que selecionei de alguns dos artigos de links de uma breve pesquisa que fiz, ao replicar um comentário numa página internacional:
Veggie sources for L-Lysine in vegetarian diets:
http://www.traditionaloven.com/tutorials/l-lysine_amino_acid.html
http://www.traditionaloven.com/tutorials/l-lysine_amino_acid.html
"Lysine: The Limiting Amino Acid in Vegan Diets":
"Per serving, legumes and seitan are the foods highest in the amino acid lysine. Tofu, tempeh, soy meats, lentils, and seitan are the highest, followed by other legume foods. Quinoa, amaranth, pistachios, and pumpkin seeds are also decent sources of lysine. ..." In http://www.veganhealth.org/articles/protein
Excerpt from the article "COMMON VEGAN DIET DEFICIENCY… AMINO ACID LYSINE"Author AAIADMIN from the site Aminoacid Information.com:
"... Lysine is an amino acid that can come from food, but is often taken as a supplement. To obtain lysine amino acid from protein one needs 1.0 to 1.1 grams per kilogram of body weight each day (adults), especially if you are over the age of 60. High-lysine foods include legumes, quinoa, pistachios, and seitan, and need to be eaten daily. Adding enough protein to the diet is extremely important to maintain enough lysine in the body. Legumes, which include soybeans (and products from soybeans such as tofu, tempeh, soy milk, soy meats, and so on), also include beans (pinto, garbanzo, pinto and other dry beans) and their products (falafel, refried beans, and hummus), peas (black-eyed, split, green peas, etc.), lentils, and even peanuts. ..."
A couple of other articles with an excerpt from each one:
This one, though assuming it can only be available to vegans by supplements, has a good warning on the latter´s side-effects, one of them I added here in the excerpt chosen:
"What You Should Know About L-Lysine Deficiency In Vegans And Vegetarians"
by Z Living Staff02/16/2016
You should also take care with the side effects of L-lysine supplements, though:
Possible side effects
"...Development of gallstones: Gallstones are hard solid substances which develop in the gall bladder. They are quite painful. Taking cholesterol-lowering supplements can cause build up of cholesterol in the bile, as the body tries to flush out the cholesterol. This can lead to gallstones. Since l-lysine has cholesterol-lowering effects, high doses of this supplement can cause gallstones. ..." In
Excerpt from another article (by Mary Krane Derr), including info on methionine, another essential aminoacid:
"... Lysine helps the body absorb calcium; form collagen, an essential component of the skeletal and connective tissue system; and synthesize carnitine, which helps it metabolize fatty acids and regulate blood lipids. Methionine is critical to blood lipid transport. It supplies sulfur atoms and methyl groups -- configurations of one carbon atom and three hydrogens each -- essential to numerous biochemical reactions in the body. ..." In
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