Simplify a paragraph: 15- 30 minutes after exercise, 1 00g food, (1steamed stuffed bun defatted) +( 1-2 egg whites)+100g water.

Daily normal dietary distribution: carbohydrate 65% (rice flour), protein 20% (chicken breast, lean beef, egg white, beans), fat 15% (vegetable oil and animal oil, generally do not eat animal oil).